NANBF User Forum

11/14/08 Legs & Calves
Leg Press-410lbs-5x10
Leg Press-500lbs-5x10
Seated HS leg curls-90lbs 5x10
Standing calf-BWT+90x20 BWT+145x12 BWT+180x10 BWT+230x7

11/15/08 Chest & Bicep
DB Bench Press-35x20 50x12 70x12 80x8 80x7
Smith Incline Press-135x12 175-2x8 115x20
HS Dec line-45 a sidex20 55x20 65x17
Alternate DB curls-20x20 25x15 30x8[felt some pain in right bicep tendon last set so stopped at 8] It is getting better,just going to take some time.

11/16/08 Cardio & Shoulders
Cardio-Elliptical 25 min resistance 1to8 every 2 min
Incline Rear DB laterals-30x15 35x12 40-2x10
DB Side laterals-15x15 20x12 25x12 30x10 Dropset-20x10 15x10 10x10
Superset- Front plate raises/W plate upright rows-35lbs 3x10
Reverse Pec Dec-1 arm at a time no rest 30x20 40x12 50x8
Smith Shrugs behind back-135x20 185x20 225-2x20

Tendon in right arm is still giving me some problems so I haved decided since I am off work for the next week I will only train legs. Hope this rest will get me back up to par.

11/21/08 Cardio & Legs/Calves
Treadmill 25 min Incline 1 to 12 Speed 3.2 to 4.3
Leg Press 1x20 2x12 3x12 4x10 5x10 6x8 7x8 5x20
HS Seated leg curls-70x20 90x12 100x8 115x6 90x12
Standing calf- BWT+180x20-15-12-11
Seated calf BWT+70-4x12
Med X leg ex 1 leg at a time-100x12 120x15 120x17
Dropset-120x10 100x10 80x10 60x10

11/24/08 Cardio & Legs
Cardio-25min treadmill Incline 1 to 5 speed 3.8 to 4.1
Leg Press-410lbs-10x10-superset-Hacks-205lbs-10x10
Been a while since I have done these,legs where pumped
Med X Adduction-140-3x12

BWT this morning-147.8 BF-11.5

11/26/08 Cardio/Calves/Legs
25 min treadmill-Incline 8 Speed 3.0
Seated Calf-BWT+110-2x6 BWT+90-2x8
Standing Calf BWT+140-4x12
Smith Squats just past parallel135x10 185x10 225x10 275x8 315x8 315x7
DB Lunges front foot on riser-30x10 35x10 40x10
Seated HS leg curl-1 leg at a time 45-2x10 55-2x8
HS leg ex-1 leg at a time-25x20 35x12 45x10

11/28/08 Cardio & Legs
Cardio-25min Treadmill Incline-8 Speed-3.2
Superset Leg EX -180-4x15 with Lying Leg Curls-140-4x15
Hacks-25lbs a sidex20 50x12 75x12 100x8 125x8 150x6
Romanian Deadlift in rack bottom hole-135x10 185x8 225x8 275x5[grip gave out] 275-with straps x8
Walking DB Lunges 40lbs 8 steps per leg-2sets 50lbs-8 per legx2 sets

BWT 150.2 BF 11.5

11/29/08 Chest & Tricep- easing back into upper body training,felt good
Incline DB Press-35x20 50x12 75x8 75x7 60x11.5
Smith Incline Press-just plate wt.-90x12 140x6 140x5
HS Wide Chest Press-45lbs a sidex20 55x15 65x16.5 70x12 90x10

Seated 2 hand DB EX-35x20 50x12 60x12 70x10
Cable V-bar pushdowns-140x10 140x10 Dropset 130x10 120x10 110x10

BWT 151.2 BF 10.8 Finally hit weight I was wanting. Going to try build a little muscle next couple of months,staying close to this weight.

Roger wrote:
BWT 151.2 BF 10.8 Finally hit weight I was wanting. Going to try build a little muscle next couple of months,staying close to this weight.

Awesome! Good luck in the upcoming months!

Chuckles

11/30/08 Bicep & Back, worked bicep first to get it warmed up good
Hammer curls-10x20 15x20 20x12 35-2x8
Barbell curls-45x12 65x12 75-2x8
Leaning T-bar-45x12 90x12 115-2x8
DB Rows-70x10 75x10 80x10
Seated close grip Rows-80x12 90x12 100x12 120x8
Stiffarm pulldowns-100x12 110x10 120x8 Dropset 110x10 100x10 90x4

BWT 150.2 BF 11.2 Right bicep still not 100%, but I think I will be able to deal with it now.

Got behind on journal- catch up time
12/02/08 Chest and Back
Incline DB Press-30x20 40x15 50x12 60x12 45x15
Incline Barbell Press-95x15 105x12 135x10
Leaning T-bar-45x20 70x12 90x12 115x10 Dropset-95x10 70x10 45x10
Lat pulldowns ascending sets-100x10 110x10 120x10 80x10 90x10 100x10
Superset HS Decline press-70 a side-3x10
Hs Hi-row 70 a side -3x10

Bwt 150 BF 13.4- just had Dinner

12/04/08 Legs
Leg Press 1 plate a sidex20 2x15 3x12 4x12
Smith squats just plate weight-90x10 180-3x10
Hacks-1x10 1+25x10 2x10 2x10
Walking DB Lunges-50's 4x7 steps a leg
HS seated leg curl-70x10 90x10 100-2x10
Med X leg ex-180x20 200-2x10 Dropset 220x10 200x10 180x10 160x10

BWT151.8 BF 11.8

12/05/08 Cardio & Shoulders
Elliptical 30 min resistance 1 to 8 every 2 min
Standing Military Press 45x20 65x10 105-2x8
Incline Rear DB laterals-30x12 45-3x10
Seated DB Shrugs 50's 1 arm at a time x10 then both x10 3 sets
Leaning 1 arm side laterals-10x12 15x10 20x10

12/07/08 Cardio/Back/Tricep
Treadmill-25min Incline 8 speed 3.2 to 3.6
BOR-135x12 175x10 205-2x8
Rack Deadlift[bottom hole] 135x10 225x10 275x8 315x8 365-2x6
DB Rows-80x10 110x8 110x8
Seated 2 hand DB EX-35x20 50x12 60x12 70x10
Rope pushdowns-50x20 60x15 70x12 80x10
Seated Med X Tricep-100x100

12/08/08 Cardio
Elliptical resistance 1 to 8 every 2 min - 30 min
Treadmill incline 6 speed 3.0- 10 min

12/09/08 Chest & Bicep W/Ruben [client]
Bench Press 135x12 185x4 155-2x10
Decline Press-135x10 185x6 175x8 155x10
Incline DB Flyes-ascending 25x10 30x10 35x10 2 sets
HS widegrip 45 a side x40
Barbell curls-45x15 65-3x12
Alternate hammer curls-30-2x10
Double hammer curl-30x10

Right bicep bothering me littlte more than I would like tonight. Have to keep staying light on all bicep work for awhile longer.

Catch up time again
12/11/08 Back & Tricep W/ Ruben
Superset
Widegrip T-bar-90lbs-4x12
Lat Pulldowns-120lbs -4x10
Superset
Close grip T-bar-90lbs-4x12
Cable Seated Rows-100lbs-4x10
Superset
BOR-135lbs-3x12
DB Rows-50lbs-3x10
Assisted Pullups-pulling 100lbs of my BWT-3x12

Smith close grip bench- plate wt. 90lbsx12 110-3x12
Incline Skullcrusher-40x12 60-2x12

BWT 152.4 BF 11.9

12/12/08 Legs
Hacks-1 plate a sidex12 2x10 3x10 4x6 4+25x5 3+25x8 3x20
1 leg Leg Press-140lbsx12 190x12 240x12 290x10 340x8-then both legs for 30
Lying leg curls-140x15 160x12 180x10 200x5 Dropset 160x10 140x5 120x5.5
Adduction-150-3x12
Walking DB Lunges-55lbs 6 steps a leg

Still feeling this one this morning.

Been training steady, just have not had time to post it. Went on a weekend trip to Eureka Springs, Ar and Branson ,Mo. Had a blast ate too much junk. Fun time is over, time to clean up the eating. We are done with all Family Holiday fun, so that will make it a lot easier. Going to be off work until Jan.5th. Plans are train a few clients, lots of cardio and lifting, and as much relaxing as I can get away with. Going to blast legs tomorrow, will try to keep journal up a little better.

12/23/08 Legs & Calves
Med X leg ex [warmup]-120x20 140x15 160x15
Rock bottom Squats-135x10 145x10 155x10 165x10 165x8 175x7
Parallel Squats-185x6 205x6 275x2 10 sec rest 2 more
Romanian Deads- 135x10 225x7 275 w/straps 2x6
1 leg Leg Press-230lbsx12 230x15 230x20 calves between set 3x30
HS seated leg curls-45lbsx33 45x30

Bwt 151.8 BF 11.4