NANBF User Forum

10-19-08 Back
Pullups BWT- 4x10
DB rows-50x15 60x12 70x12 80x10 90x10
BOR- 135x12 155x10 175-2x8
Seated HS rows 1 arm at a time-45x15 90x12 115-2x8 115x10
Cybex lat pulldowns-90x20 130x12 150-2x10

Cardio- walked with my wife for 35 min

10/20/08 Legs & Calves
To the bottom Squats-95x10 135x10 165-4x10
Leg Press-3 plates a side-4x10
Med X leg Ex-190-4x10
Hacks-70lbs a side-4x10
Walking DB Lunges-35lbs 4x8 ea leg
Romanian Deadlifts-195lbs 4x10
Med X Leg curls-both legs-140-10 140x12 1-leg-62-2x12
Calves on Leg Press-230lbs-4x25

BWT-147.2 BF-10.2

Awesome! Glad to see another journal in here! Keep it up!

Chuckles

10/23/08 Shoulders & Traps
Seated Arnold Presses-25x17 35x12 40x12 45-2x8
Inclined EZ bar front raises-40lbs -4x12
Lying rear DB laterals- 30lbs 4x15
Lying cable shrugs-150lbs 3x25
DB side laterals-10x20 15x15 20x12 25x10

BWT 148 BF 9.5

Chuckles, trying to do my part to get this site more active. Hope to see it grow.

10/24/08 Off work today, went to gym at 5:30 AM- KILLER LEG DAY
Leg Press-1-45lbs plate a sidex15 2x12 3x10 4x10 5x8 6x8
Leg Press Dropset-4x10 3x10 2x10
Romanian Deadlifts- 135lbsx10 225x8 275-2x8
Smith Squats to parallel-135x12 185x8 225x8 275-2x6
Hammer Strength Seated Leg curls-45x20 90-2x10 1 leg-45lb 2x10
Med X Adduction-140x12 150x12 160x8
Med X leg ex-ascending set 120x10 140x10 160x10 2nd set 120x10 140x10 160x5

BWT 146.6 BF 10.4

10/25/08 Chest
Incline DB- 40x20 60x12 75-2x8
Bench Press- 135x8 155-2x7
Smith Incline- 135x18[failure] 115x22F 95x27F
Pec Dec 50x20 60x15 70x12 80x10
HS Decline 1 arm at a time-45x15 70-2x8
Low cable crossover-40x15 50x12 50x10

Had a cheat meal last night [Mexican] BWT went up to 149 back down to 146 this morning.

10/26/08 Cardio/Back/ Bicep
Walked outdoor track 30 min before gym opened
Pullups BWT-15-12-10-6
BOR-135x12 155x12 185-2x10 225x6 225x8
Rack Deadlifts 2 inches below knee-225x8 315x8 365x6 405x4 455x1 315x15
Hammer curls-25x12 30x10 35x8
Cable curls reverse grip-70x10 50x12

10/28/08 Legs
Hacks to the bottom-45lbs a side-10x10
Seated HS leg curls-80lbs-5x10
Med X Adduction-150-3x10
Med X Abduction-110-3x10
Seated calf-BWT+50lbs-5x10

BWT 146.6 BF 10.6

Been having some pain in right Bicep and forearm. Think I may have strained or slightly pulled the tendon. I lift a lot at work so it is staying sore.I will be off the next three days so hope to get it better. May take some time off from working upper body also.

10/31/08 Cardio & Legs
25 min treadmill speed 3.6 incline from 6 to 15
Leg Press feet close together 1x20 2x12 3x10 4x8 5x8 6x8 7x7 8x8-moved seat up 2 holes
Leg Press feet high & wide-2x12 3x12 3x9
HS 1 leg Ex-25lbsx12 25x17 25x14
HS seated leg curls-75lbsx20 75x15 75x9

Could not get into it today,still better than nothing

11/02/08 Cardio/Chest & Bicep [Light]
Cardio 25 min elliptical resistance 1 to 8
Incline DB Press-30x20 45x15 55x12 55x10 55x8.5 40x12
HS Decline 55lbs a sidex15 55x14 55x12.5 55x11.5 55x12
Bench Press-95x12 115x8 very slow tempo both ways

Seated DB curls 15x20 20x19 25 10

BWT 148.8 BF 9.8

11/03/08 Shoulders
Standing Shoulder Press-45x20 65x12 75x12 85x11 95x6
Incline DB Rear laterals-25x20 30x12 35-2x12
Standing HS Shrugs-2 plates a side-4x20
Seated DB side laterals-10x20 15x15 20-2x12
Plate raises-25x20 35x15 45x10
Uptop cables for rear delts-20x20 25x20 30x20 35x17

11/06/08 Back & Tricep [Light]
Trained with one of my clients today had some fun
Pulldowns -[neutral grip] 100x12 120x12 140-2x12
Leaning T-bar wide grip-70-4x12
Seated rows-100-4x12
HS Hi-row-70lbs a side-1 arm at a time for 10 then both arms for 10-
3 sets
Stiff arm pulldowns ascending set-80x10 90x10 100x100 2 sets

Bench dips -BWT 4x12
Reverse grip pulldowns-80x15 90x12 100x12

11/07/08 Legs
Off work on Fridays, decided to work legs this morning. [ Bad mistake]
Too many goof offs there, wanting to visit. Could not really get into my training.
Squats to the bottom-135x8 145x8 155x8 165x8 175x8 185x8
1/4 Squats 225x8 275x5
Seated HS leg curls-70lbsx12 90x12 115x7 115x6
Med X Adduction-120x15 140x12 150x10
Leg Press-1x20 2x15 3x10

Was so out of it just stopped and came home. Guess a bad workout is better than none.

11/08/08 Cardio & Shoulders
Elliptical-25 min resistance 1 to 8 every 2 min
Seated Smith Shoulder Press-95x20 115x12 135x8 135x7
Bent over DB Rear laterals-25x20 30x15 35-2x12
Seated DB Shrugs-60lbs 1 arm at a time for 10 then both for 10-3 sets
Seated DB front laterals 1 arm at a time hold at top-15x15 20x15 25x12
Side DB laterals -10lbsx100

Been going light and right arm feeling better. Will stay light for 2 more weeks.Off work Thanksgiving week,hoping to hit it hard and heavy.

11/10/08 Chest [Light]
Incline DB Press-30x20 40x15 50x15 60-2x12
Bench Press 135x11 140x9 145x6 145x7
DB Decline Press-40-3x15
Pec Dec-50-3x20
Med X Chest Press ascending set 140x10 160x10 180x10 2 sets

Arm bothered me some today, work is not helping the problem.

11/13/08 Back & Tricep [ Trained with a client today so I would stay light]
1 Set- Leaning T-bar 70lbsx10
2 Set-T-barx10 +Lat pulldowns-130x10
3 Set-T-barx10+ Lat Pulldownsx10+ Seated Rows-80x10
4 Set-T-barx10 +Lat pulldownsx10 +Seated Rowsx10 + Narrow grip T-bar 50lbsx10
Did 2 curcuits of these, what a pump
DB Rows-50x12 60x12 70x12

Smith machine Close grip-115x15 155-3x12
1-arm cable pushdowns 50lbs-3x12 60lbsx12