NANBF User Forum

12/24/08 Cardio & Shoulders
Elliptical-25 min resistance 1to8
Standing Military Press 95x3 rest 15sec 95x3 15sec 95x3 rest 2 min
105x3 15sec 105x3 15sec 105x3 rest 2 min
115x3 15sec 115x2 15sec 115x2 15sec 115x1.5 15sec 115x1.5
Bent over Rear DB Lateral-25x15 30x15 35x12 Dropset-35x10 30x10 25x10 2 sets
Seated HS Shrugs-45 a sidex20 70x15 90x10[hurt arm a littlle] standing 70x20
Standing Side DB Lateral-10x15 15x12 20x10 25x10 30x10 Dropset 25x10 20x10 15x10

12/26/08 Cardio/Chest/Tricep
Elliptical-25 min resistance 1 to 8 every 2 min
Incline DB Press-40x15 60x10 80x5.5 75x8 50x20
Flat bench DB Press-50x19 60x10 70x6
Cable crossover low-50-2x12 40x15 30x20
Triset-HS Wide-70 a side x10 Incline-45x10 Decline-70x10 2 sets
Flat Skullcrushers-40x15 70-2x10
WT. bench dips- 1 plate=45x15 2x12 3x10 4x10 Dropset 3x10 2x10 1x9
Rope Pulldowns-50x15 60x12 70x12 40x44

BWT-150.4 BF-13.2 Hoping scales are reading fat% HIGH- LOL

12/29/08 Cardio & Legs
Elliptical 25 min resistance 1 to 8 every 2 min
Leg Press-1x20 2x15 3x10 4x10 5x10 6x8 7x7 5x20
Hacks-1x12 2x8 3x8 4x6 2+25X20
HS Seated Leg Curls-45X20 70X12 90X10 115X5.5
Stiffleg Deadlift-135-2x10
Med X Adduction-160x12 160x12 160x10.5

12/30/08 Chest & Bicep
Incline Press 135x12 155x10 165x7
Decline Press-135x12 155x10 185x8
DB bench ascending set 40x10 45x10 50x10 2 sets
Barbell curls-45x15 65x12 75x10
DB curls ascending set 25x10 30x10 35x10 40x10 no rest 35x10 30x10 25x10

Looks like some solid workouts lately. When are you competing next?

Chuckles

I am shootong for a show in June. Have not decided if I will do more than that.

12/31/08 Back & Tricep w/ Ruben
BOR 135x12 155x10 185x10 205x10
Rack Deadlifts bottom peg 135x10 225x10 275-2x10
Leaning T-Bar ascending-35x10 70x10 105x10 drop 70x10 35x10
Superset Lat Pulldowns-120-3x10 with Seated Rows-80-3x10

Incline Skullcrushers-40x15 60x12 80x10 Dropset 80x10 60x10 40x17

1/02/09 Shoulders & Legs w/Ruben
Superset Med X Leg Ex-180x15 200x15 220x15 240x10
Med X Leg curls- 140x15 150x15 160x15 170x12
Superset HS Shoulder Press-45 a sidex20 55x12 70x8 70x8
HS Standing Shrugs-45 a sidex20 90x20 135x20 180x15
Leg Press- 2 plates a sidex15 3x12 4x12 5x12
HS Seated Leg Curls-45x20 70x12 90x10 115x7 Dropset 100x10 75x10 50x10 25x10
Med X Adduction 140x12 160x12 160x11

1/03/09 Chest 90sec rest between sets
Bench Press 135x8 155x8 185x6 195x4- Had spot little help last 2 reps
Incline DB Flyes 40x15 45x12 50x10 55x10 60x6
Decline Press 155-2x8
Cable Crossover High 30x15 40x12 50x12 60x10

Decided to train with no partner for a while to get myself stronger. When I work with Ruben I focus to much on what he needs.

1/04/09 Back 90sec between sets
BOR 135x12 155x10 185x10 205x8 225x7 185x12
Rack Deadlifts bottom pin 135x6 225x8 315x6 405x3 365x6
DB Rows 85-3x8
BWT Pullups 8-7-5.5 1 min rest on these

1/08/09 Chest & Back
Incline Press-135x8 155x8 165x5
Bent Over Rows-135x12 185x10 225x7 225x8
Rack Deadlifts bottom of knee-225x8 315x8 405x6 475x1[New PB] 365x10
FLat Bench DB Flyes-35x12 45x10 55x8 60x6
Superset HS Hi Rows-70lb a side 3x12 did these no rest set of rows then press, back and forth.
HS Decline-70lb a side 3x12

1/09/09 Legs
Superset Leg Press 1 plate a sidex10 2x10 3x10 4x10
To the bottom Squats 135lbs 4x10
Stiffleg Deadlifts-135x10 185-3x10
HS Leg Ex 1 leg at a time-25x15 35x15 50x12 Dropset 50x10 25x10
HS leg curls-70x15 90x12 115x7 Dropset 115x10 90x10 45x10
Med X Adduction-160-3x10

1/10/09 Shoulder/Traps/Calves
Standing HS Shrugs-1 plate a sidex20 2x20 3x12 3x12 4x8
Bent over Rear DB laterals-25x15 35x12 45x10 45x10
Standing Barbell Press-95x3 rest 15 sec 95x3 15 sec 95x3 rest 2 min
110x2 15sec 110x2 15sec 110x2 2min
115x1 15sec 115x1 15sec 115x1 15sec 115x1 15sec 115x1 15sec 115x1
Side DB laterals-15x20 20x12 25x10 30x10 Dropset 25x10 20x10 15x10 10x10

Standing Calf-90x20 135x12 180x10
Seated Calf-90x12 110-2x6

One of those week where I have been behind on everything.

1/12/09 Chest & Bicep
Bench Press-135x12 155x10 185x6 205x2
Incline Press-135x6 155-4x6
Decline Press-135x10 145x10 155x10 165x8 175x6
Preacher EZ curls-70x12 80-4x12
Double Bicep Cable Curls-40x12 50x12 60-3x10

1/14/09 Back & Tricep
Close Grip Pulldowns-120x12 130x12 140x12 150x10
Leaning T-Bar-70x12 90x12 115x10 135x10 Dropset135x10 90x10 45x10
DB Rows-110-3x8
Smith closegrip press-90x12 140-3x6
Seated 2 hand DB Ex-50x12 60x12 70x10 80x10

1/16/09 Legs
Med X Leg Ex-140x15 160x15 180x15
Smith Squats[to the bottom] plate wt.-90x10 110x10 130x10 140x10 180x10
Romanian Deadlifts-135x10 225-3x10
Hacks-2 plates a side feet high and closex30 ft wide in middlex30
ft high and widex30
HS Leg Curls-45x20 90x12 115x8 Dropset-115x8 90x10 45x10

1/31/09 I have gotten behind in my journal. Last workout was Monday. Hit chest, was not too good, feeling run down. I have taken some time off. Going to hit legs tomorrow. Then starting Monday train with Ruben on Mon, Wed., and fridays. Bentonville show is 20 weeks out, need to decide if I am going or not.