Vince

Sunday, January 22, 2012

01/21/12 Day 6: Shoulders

Barbell shoulder press:

10 x 135 lbs
10 x 135 lbs
7 x 155 lbs
4 x 155 lbs

DB shoulder press:

10 x 71 lbs
5 x 81 lbs

Front Raises:

8 x 35 lbs
8 x 35 lbs
10 x 27 lbs
Dropset

4 x 50 lbs
4 x 33 lbs
4 x 23.5 lbs

Seated lateral raises:

10 x 37 lbs
9 x 37 lbs
9 x 37 lbs
Dropset

9 x 37 lbs
5 x 27 lbs
4 x 23.5 lbs

Cable lateral raises:

10 x 35 lbs
10 x 35 lbs
10 x 35 lbs

Facepulls w/ assorted weight ranges and reps till failure

Cardio: 30 minutes

01/20/12 Day 5: Legs

Leg Press:

20 x 180 lbs
12 x 360 lbs
10 x 540 lbs
10 x 720 lbs

Leg Raises:

12 x 100 lbs
10 x 140 lbs
10 x 120 lbs
10 x 120 lbs

Hamstring curls:

15 x 75 lbs
12 x 90 lbs
12 x 105 lbs
10 x 105 lbs

Assorted calf-raise machines

Cardio: 30 minutes

Friday, January 20, 2012

01/18/12 Day 3: Back

deadlift:

12 x 135 lbs
12 x 225 lbs
10 x 315 lbs
4 x 405 lbs

Lat pulldown:

12 x 80 lbs
12 x 110 lbs
12 x 160 lbs
10 x 200 lbs
dropset

12 x 160 lbs
10 x 120 lbs
8 x 100 lbs

Close grip pulldown:

12 x 60 lbs
10 x 120 lbs
7 x 170 lbs

Close grip rows:

12 x 80 lbs
12 x 120 lbs
10 x 160 lbs

one-arm bent over rows:

10 x 96 lbs
10 x 104 lbs
10 x 120 lbs

Cardio: 30 minutes

Wednesday, January 18, 2012

01/17/12 Day 2: Chest

db flat bench:

12 x 81 lbs
10 x 96 lbs
8 x 112.5 lbs
5 x 117.5 lbs

db incline bench:

10 x 73.5 lbs
8 x 81 lbs
4 x 96 lbs

cable flys:

9 x 35 lbs
9 x 55 lbs
10 x 45 lbs
11 x 25 lbs
9 x 40 lbs

cardio: 30 minutes

01/16/12 Day 1: Legs

Squat:

10 x 135 lbs
10 x 225 lbs
3 x 305 lbs
4 x 305 lbs

narrow-stanced squat with smyth machine:

10 x 90 lbs
6 x 90 lbs
8 x 90 lbs
4 x 90 lbs

leg raises:

14 x 100 lbs
15 x 100 lbs
15 x 100 lbs

hamstring curls:

12 x 90 lbs
12 x 105 lbs
10 x 105 lbs

cardio: 30 minutes

Saturday, January 14, 2012

01/14/12 Day 6: Shoulders

DB shoulder press:

12 x 27 lbs
10 x 33 lbs
10 x 66 lbs
10 x 78.5 lbs
4 x 88.5 lbs

Front raises:

10 x 15 lbs
10 x 20 lbs
10 x 30 lbs
Dropset

10 x 35 lbs
7 x 25 lbs
7 x 15 lbs

Seated lateral raises:

10 x 25 lbs
10 x 35 lbs
Dropset

10 x 35 lbs
8 x 25 lbs
5 x 10 lbs

Cable Lateral raises:

10 x 35 lbs
10 x 25 lbs

Face Pulls:

14 x 40 lbs
14 x 40 lbs
14 x 40 lbs

Cardio: 25 minutes

01/13/12 Day 5: Legs

Leg Press:

12 x 180 lbs
12 x 360 lbs
12 x 540 lbs
10 x 720 lbs
Dropset

10 x 540 lbs
10 x 360 lbs
10 x 180 lbs
10 x 180 lbs

Leg raises:

12 x 100 lbs
12 x 120 lbs
10 x 140 lbs
10 x 140 lbs

Hamstring curls:

12 x 90 lbs
10 x 105 lbs
10 x 105 lbs

Seated calf raises:

16 x 90 lbs
20 x 90 lbs
20 x 90 lbs
15 x 90 lbs

Seated leg press calf raises:

20 x 135 lbs
14 x 200 lbs
12 x 200 lbs

Cardio: 25 minutes

Thursday, January 12, 2012

01/11/12 Day 3: Back

Deadlifts:

10 x 135 lbs
10 x 225 lbs
10 x 315 lbs
4 x 405 lbs

Lat Pull Down:

12 x 100 lbs
10 x 140 lbs
10 x 170 lbs
10 x 200 lbs
Dropset

10 x 170 lbs
10 x 140 lbs
10 x 100 lbs

Bent over rows (smyth machine)

12 x 90 lbs
10 x 140 lbs
10 x 140 lbs

Close Grip Pull-downs:

10 x 100 lbs
Dropset

10 x 150 lbs
9 x 120 lbs
8 x 80 lbs

one-arm db row

10 x 96 lbs
10 x 96 lbs
10 x 96 lbs

-missed cardio that day; left side of my back was acting up and couldn't walk without limping

Tuesday, January 10, 2012

01/10/12 Day 2: Chest

BB flat bench:

10 x 135 lbs
10 x 205 lbs
8 x 225 lbs
5 x 235 lbs
5 x 245 lbs
3 x 255 lbs
7 x 225 lbs

BB incline bench:

10 x 135 lbs
10 x 185 lbs
6 x 205 lbs
3 x 225 lbs
10 x 135 lbs

Cable cross flys:

10 x 35 lbs
10 x 50 lbs
10 x 50 lbs

Seated cable cross flys:

10 x 40 lbs
10 x 40 lbs
9 x 40 lbs

Cardio: 25 minutes

Monday, January 9, 2012

01/09/12 Day 1: Legs

Squats:

10 x 135 lbs
10 x 225 lbs
3 x 315 lbs
Dropset

2 x 315 lbs
5 x 225 lbs
4 x 135 lbs

Leg Extensions:

10 x 100 lbs
12 x 100 lbs
12 x 100 lbs
12 x 110 lbs

Hamstring Curls:

10 x 90 lbs
10 x 90 lbs
10 x 90 lbs

Seated Calf Raises:

20 x 90 lbs
20 x 90 lbs
20 x 90 lbs

Cardio: 25 minutes

*Note to self* Felt good doing 315 lbs squats without a spotter. Hope to hit 1-2 more reps next time.

Sunday, January 8, 2012

01/08/12: Progress Pics & stats (end of week 1)

Pictures were taken in the morning:
Body weight: 164 lbs
Chest 42"
Waist: 31"
Quads: 20.5" (measured 7" above knee cap)
Biceps: 15.5"

Saturday, January 7, 2012

01/07/12 Day 6: Legs

Leg Press:

10 x 180 lbs
10 x 360 lbs
10 x 540 lbs
10 x 720 lbs
10 x 810 lbs
10 x 900 lbs
Dropset

10 x 540 lbs
13 x 360 lbs
12 x 180 lbs

Leg Extension machine:

10 x 100 lbs
12 x 50 lbs
15 x 90 lbs
12 x 100 lbs
10 x 100 lbs

Hamstring curls:

12 x 75 lbs
10 x 90 lbs
10 x 90 lbs

Calf Raises on seated leg press machine:

30 x 105 lbs
26 x 200 lbs
17 x 240 lbs
14 x 240 lbs
10 x 240 lbs

Cardio: 20 minutes

Friday, January 6, 2012

01/06/12 Day 5: Shoulders

DB shoulder press:

10 x 45 lbs
10 x 61 lbs
7 x 76 lbs
8 x 76 lbs
5 x 81 lbs
4 x 81 lbs

DB front raise (alternating hands):

7 x 35 lbs
7 x 45 lbs
5 x 50 lbs
Dropset

5 x 50 lbs
5 x 25 lbs
5 x 20 lbs

Dropset

5 x 50 lbs
10 x 25 lbs
5 x 20 lbs

DB lateral raises (sitting; both hands):

10 x 20 lbs
10 x 25 lbs
8 x 35 lbs
8 x 35 lbs
Dropset

8 x 35 lbs
6 x 25 lbs
2 x 20 lbs

Cable Lateral raises:

10 x 35 lbs
10 x 35 lbs
9 x 35 lbs

Machine rear delt fly:

10 x 90 lbs
10 x 90 lbs
6 x 90 lbs
Dropset

8 x 90 lbs
4x 75 lbs
3 x 60 lbs

Cardio: 20 minutes

*NOTE TO SELF: Today's workout was really tough, my back was sore as hell from deadlifts. I had to wear my belt doing standing and sitting raises. I am positive I could of done more weight on the DB shoulder press. Didn't have a spotter today, but I still pushed myself hard.

Wednesday, January 4, 2012

01/04/12 Day 3: Back

Deadlift: 10 x 135 lbs
            10 x 225 lbs
             10 x 315 lbs
              4 x 405 lbs
              3 x 405 lbs

Lat Pull Down: 10 x 100 lbs
                      12 x 150 lbs
                      10 x 180 lbs
                       (Drop set) 10 x 150 lbs
                                       13 x 100 lbs
                                       12 x 80 lbs

Bent Over Row (Smyth Machine): 10 x 90 lbs
                                                 12 x 140 lbs
                                                 10 x 160 lbs

Close-Grip Pull Down: 10 x 110 lbs
                                      10 x 140 lbs
                                      10 x 170 lbs
                                      (Drop set) 150 lbs till failure
                                                     120 lbs till failure
                                                       90 lbs till failure
                                                       60 lbs till failure

DB Row: 12 x 81 lbs
              10 x 107 lbs
              10 x 107 lbs

Cardio: 20 minutes

Tuesday, January 3, 2012

01/03/12 Day 2: Chest

DB flat bench: 10 x 47.5 lbs
                         10 x 81 lbs
                         10 x 94 lbs
                           5 x 112.5 lbs
                           5 x 112.5 lbs

DB incline bench: 10 x 63.5 lbs
                              10 x 81 lbs
                                5 x 96 lbs
                                4 x 96 lbs

Machine Flies: 3 sets x 10 @ 75 lbs

Standing Cable Flies: 3 sets x 10 @ 35 lbs

Cardio: 20 minutes

01/02/12 Day 1: Legs

Squats: 10 reps x 135 lbs
              10 reps x 225 lbs
                5 reps x 315 lbs
                5 reps x 315 lbs

Hamstring curls: 3 sets @ 75 lbs

Calf Raises: 3 sets @ low-med weight till failure

Cardio: 20 minutes