5-17-04 148lbs.

Today was back and biceps.
Back:
Wide Grip pulldowns - 3 x 12, 10, 8 (failure)
(*note- the plates on my Marcy bench aren't marked so I have no idea of the weight)
Bent over rows - 3 x 10, 8, 6 66 lbs.
Straight arm push downs - 3 x 10 (*marcy plates?)


Biceps:
barbell curls 3 x 10, 8, 6 36 lbs. (curl bar weighs 6 lbs)
hammer curls 3 x 10, 8, 6 15 lbs. (arms were exhausted from the bar curls)

I was very shaky and sweaty, so that's a good work out!

5-18-04 149.5

Chest and Triceps

Chest:
Incline db press 3 x 10 30lbs
Incline flyes 3 x 10 25lbs
db pullovers 3 x 10 25lbs

Triceps:
cable pushdowns 3 x 10 (?)
dips 3 x 10 ... me

5-19-04 148.5

Legs and shoulders
Legs:
lunges 3 x 30, 20, 15
sissy squats 3 x 8
hyper extensions for legs 3 x 20

shoulders:
standing rows 3 x 10.........45lbs
front laterals 3 x 10......... 15 lbs
bent over flyes 3 x 10.......10 lbs

5-20-04 148

Back and biceps

Back:
wide grip pulldowns
bent over rows 3 x 10.... 56 lbs.
close grip pulldowns

Biceps:
bb curls 3 x 10, 8, 6.....36lbs
alternating db curls 3 x 10, 8, 8.....15lbs.

abs

5-21-04 148.5

Chest: inc. db press 1 set 20lbs. x 15 reps.
..........................................3 sets 30 lbs. x 12, 10, 10
..............inc. flyes 3 sets 25 x 8, 8, 7
............. db pullovers 2 sets 30lbs. x 10, 10
..........................................1 set 20 lbs. x 10

Triceps: db tricep ext. 20 lbs. x 12, 7, 7
...................kickbacks 15 lbs. x 10 / 10 lbs. x 12, 12
...................bench dips x 10, 10, 10

Abs

5-24-04 150.5

First let me remind myself that....I was out of town all day and very tired when I got home and the conclusion of The Swan was on tonight, so.....I didn't do much of a work out. Having said that....here's what I did.

Legs: Lunges- 1 set of 30
............................2 sets of 20
Abductors and Adductors (otherwise known as Butt Master and Thigh Master) while watching The Swan.

Shoulders: Standing Rows- 1 x 12, 10, 10 45 lbs.
.......................A shoulder exercise I figured out using the Butt Master

I'll do some abs before crawling into bed.
Started taking DHEA with the Relora/ stopped taking all other supplements for now.

5-25-04 153

Back and Biceps

Back: wide grip pulldowns 1 x 15, 12, 10, 8
.............close grip pulldowns 1 x 12, 10, 8
..............straight arm pushdowns 1 x 12, 10, 10

Biceps: seated alt. db curls 1 x 10, 8, 7 .......20lbs.
................curlbar curls 3 x 8 .....36 lbs.

abs
(average)

5-26-04 151

Chest and Triceps

Chest: db presses 1 x 15, 10, 10, 8....30 lbs.
..............db flyes 1 x 10, 8, 6 .....25 lbs.
...............db pullover 1 x 10, 8, 6........30 lbs.

Triceps: db extensions 3 x 10....25 lbs.
...................pushdowns 1 x 10, 8, 8
...................dips 1 x 10, 10, 10.....

abs

5-28-04 150.5

Legs, Back, shoulders, biceps
I missed yesterday so I combined it with today's work-out. Also....I was really not in the mood to work out so....it wasn't a great one.

Legs: stiff legged deadlifts 65lbs. 1 x 15, 10, 10
............sissy squats 3 x 12
............hyperextensions 3 x 15
Back: wide-grip pulldowns 1 x 10, 8, 8
............straight arm pushdowns 3 x 10
............low cable rows 1 x 12, 10, 10
Shoulders: over head db presses 20 lbs. 3 x 10
.........................side laterals 10 lbs. 3 x 10
.........................bent over flyes 6 lbs. 3 x 12
.........................deltoid forearm rotation 10 lbs. 1 x 25
Biceps: curl bar curls 31 lbs. 1 x 10, 8, 8
.................cable curls 3 x 12
.................outward bicep curl 6 lbs. 1 x burn

weights and reps. as well as I recall

abs

Hi there - just reading through your gym log - your lifting is really working well for you! I'm so glad. It has done the same for me. Nothing else I've ever done has worked so well for me, either.

And aren't sissy squats awesome? I do mine after leg press, but split squats/lunges will do the trick nicely too, I'm sure.

I superset my sissies with seated leg extensions. Gives a great pump to the quads.

Keep up the good work!

- Built

5-31-04 150

Chest and Triceps

Chest: bb bench press 45 lbs. 1 x 15
..............................................65 lbs. 1 x 12
..............................................95 lbs. 1 x 11
.............................................105 lbs. 1 x 5
inc. flyes 25 lbs. 1x 12, 10, 8
db inc. press 30 lbs. 1 x 10, 8, 6
db pullovers 25 lbs. 3 x 10

Triceps: cable pushdowns 1 x 12, 10, 10 (4 plt)
kickbacks 10 lbs. 1 x 12, 10, 10
dips 2 x 10, 1 x 7

abs

6-01-04 150

Back and Biceps

Back: wide grip pulldowns 4 sets 90-110 lbs.
.............bent over rows 95 lbs. 1 x 10, 8 65 lbs. 2 x 10
.............straight arm pushdowns 4 sets 40 lbs.

Biceps: straight bar curls 45 lbs. 4 x 8
................hammer curls 20 lbs. 4 x 8
................outward bicep curl 10 lbs. to burn 15 lbs. to burn

abs

* determined the marcy bench's plates to be 10 lbs. each

Hi Galatia Being nosey again, I wanted to see your workouts and how you're doing! Are you following a specific regimen or have you designed your workouts yourself? I wish I would get my lat pulldowns where you are so fast! Upper back is my weak point. Looks like you're making good progress and the lifting bug bit you

6-3-04 151

Legs, chest, shoulders, triceps
I missed yesterday....out of town and too tired when I got home, so it's double up day again.

Legs: Squats--warm up 45 lbs. 1 x 10 (first squats I've done in a very long time)
...............................................95 lbs. 1 x 12
..............................................115 lbs. 2 x 10
Hyper extensions 1 x 40, 33, 30
Sissy Squats 1 x 13, 10, 10

Chest: db presses- 30 lbs. 1 x 15, 12, 10
pec dec- 3 x 10 (hardly worth mentioning....it's a useless machine I have here)
drop set flyes- 2 x 25, 20, 15

Shoulders: db overhead press- 25 lbs. 3 x 6
db rear delt rows- 15 lbs. 1 x 12 20 lbs. 2 x 10
side laterals- 15 lbs. 1 x 12 2 x 10

Triceps: cable extensions (lunge)- 3 x 12 (didn't work well on this machine)
pushdowns- 12, 12, 10
dips- 10, 8, 6

abs