NEW weight log!

boneefosho · 06-23-2007, 11:53 PM

day 1 legs
squats-
135x15
185x15
225x15
275x15
drop set
185x15
low feet stance leg press-
3 platesx15
5 platesx15
7 platesx15
8 platesx13
walking barbell lunges-
65x15 each leg
95x15 ecah leg
135x12 each leg
leg extenions-
120x15
150x15
180x15

hamstrings
dumbbell stiff legged deadlift-
40'sx12
60'sx12
80'sx12
100'sx10
drop set-
60'sx15
leg curls-
60x12
70x12
80x12
90x12
100x12

and 50 minutes cardio

boneefosho · 06-24-2007, 12:02 AM

day 2 chest abs
barbell bench press
135x12x12
185x12
225x12
275x7
drop set
185x15
incline dumbell press
45'sx12
65'sx12
85'sx12
drop set
55'sx15
machine dips
full stackx15
full stack+25x15
full stack+50x15
drop set
full stackx14
flat bench dumbbell flyes
30'sx15
45'sx15
60'sx12
drop set
30'sx15

abs
bench crunches-
bodyweightx20
25pound platex20
35pound platex20
bodyweightx20
leg lifts-
x20
x30
x40
rope crunches-
60x20
80x20
100x20

50 minutes cardio

boneefosho · 06-24-2007, 12:13 AM

day 3 back traps
underhand grip pulldowns
100x15
140x15
180x15
220x14
drop set
140x15
deadlift-
135x10
225x10
315x8
385x8
underhand grip barbell rows
135x12
185x12
225x12
275x12
seated rows-
100x12
140x12
180x12
220x12
behind the neck pulldowns
100x15
120x15
140x15

traps-
barbell shurgs
135x15
225x12
315x12
365x12
low cable shurgs
50x15
100x15
150x15
200x12

1 hour cardio

boneefosho · 06-24-2007, 12:25 AM

day 4 delts calfs
seated smith press-
135x12
155x12
185x12
225x12
drop set
185x12
side laterals
25'sx15
30'sx15
35'sx12
40'sx12
rear laterals-
30'sx15
40'sx15
50'sx13
drop set
30x15
front plate raises
25'sx15
35'sx15
45'x15
drop set
25's 15

calfs
standing smith calf raises-
135x12
225x12
315x12
405x12
drop set
225x15
seated calf raises
2platesx12
2+25 poundsx12
3platesx12
3+25 poundsx12
drop set
2platesx15

55 minute cardio

boneefosho · 06-24-2007, 12:50 AM

day 5 arms forearms
triceps
tricep pressdowns
40x15
60x12
80x12
100x12
overhead E-Z bar extenions
35x12
55x12
85x12
machine dips
full stackx15
+25x15
+50x13
dropset
full stackx19
single dumbbell over head extenions
25x15
30x15
35x8 failed

biceps
low cable curls
30x15
50x12
80x10
drop set
50 x10
standing dumbbell curls
25'sx12 each arm
35'sx12
45'sx12
drop set
25x15
high cable curls
20x15
25x15
30x15
35x13

forearms
barbell wrist curls
60x15
70x15
80x15
90x15
reverse wrist curls
15'sx15x15
20x15
25x15

wrestlingstalion · 06-25-2007, 04:55 AM

good job man. decent weights. keep up the hard work. keep us posted. it helps with motivation.