[Banshee20]

Monday
October 17
Back

BW Pull ups close grip
11
8
6
5

BW Wide grip pull up-negatives(can only do like 3 wide grip pull ups per set )
8
8
8

Lat Pull down
105lbsX10
105lbsX10
95lbsX10

Hammer Strength Underhand Row(Yates Row or whatever)
120lbsX10
120lbsX10
120lbsX10

Bent Over Row
95lbsX12
115lbsX10
115lbsX10

Back Extensions
35lbsX12
35lbsX12
35lbsX12

Teh End :party:

[fahad]

wow u seem pretty intense...good luck...

[Rocky]

Superb routine! Seems pretty full on! I posted mine up in the training section, but without the weight! Didn't want to embarrass myself! Ha ha ha!

[Banshee20]

Thank you very much Fahad and Rocky. :) I definitely look forward to working out each day and try to keep it pretty intense.(well for the most part ) I checked out your routine Rocky...yeah right embarass yourself!!! I saw your picture, you look buff, Im sure you throw weight around!


Wednesday
October 19th
Split Workout

Chest @ 9am

DB Flat Bench
45lbsX12
45lbsX10
50lbsX8
----Doing these always cracks me up because it never fails.....some man in the joint that sees me using the 50s(which is pretty heavy for me) will come over and spot me. I really, really appreciate it but it cracks me up because if some other guy is using heavy weight they will usually let him struggle and basically watch them drop the weight on their face. All I do is break a sweat and I have a spot.lol :pop2:

Incline Flyes
30lbsX12
35lbsX10
35lbsX10

Decline Med Ball Push-Ups-wide
10 each armX 3 Sets

Pec Deck Flyes
90lbsX12
95lbsX10
95lbsX10



Triceps @ 5pm

Rope Cable Pressdowns
45lbsX12
50lbsX10
50lbsX10

Tricep Dips on dip bar
12X3

Close Grip Bench
75lbsX12
85lbsX10
85lbsX10
95lbsX8

Tricep Kickbacks
15lbsX12X 3 sets

Bar Cable Pressdowns
50lbsX10X4 sets

[Diesel]

Originally Posted by Banshee20

----Doing these always cracks me up because it never fails.....some man in the joint that sees me using the 50s(which is pretty heavy for me) will come over and spot me. I really, really appreciate it but it cracks me up because if some other guy is using heavy weight they will usually let him struggle and basically watch them drop the weight on their face. All I do is break a sweat and I have a spot.lol :pop2:

boobs can do wonders :Banane20:

[Banshee20]

Originally Posted by Diesel

boobs can do wonders :Banane20:

Now isnt that the damn truth. LOL! I guess boobs are aiight if they get you a spot so you dont drop 50s on your face and break your teeth. :popo1:

[Rocky]

True! Bet you wouldn't get so many spots with a mouth looking like a toothless hillbilly! You do a lot of work on tri's! Do you still find you can increase your poundage regularly without overtraining them? I've got my chest session in a bit - might start up my own log later!

[Banshee20]

Originally Posted by Rocky

True! Bet you wouldn't get so many spots with a mouth looking like a toothless hillbilly! You do a lot of work on tri's! Do you still find you can increase your poundage regularly without overtraining them? I've got my chest session in a bit - might start up my own log later!

Hey Rocky! Yes your right,the redneck look would not be flattering for me. I like keeping my teeth around. Although this is a cute look for this lady. lol


Yeah, I have been doing a lot of triceps work lately as my triceps are a lagging bodypart of mine. I dont normally do the triceps training frequency that I have over the past couple of weeks. I just got frustrated and decided to hit them up more frequently with an added exercise(4 instead of 3). It seems to working pretty well right now, they look bigger and are definitely getting stronger. I will probably cut back the volume/frequency soon just to see how they respond.


Thursday
October 20

Legs
-Workout was shorter than I would have liked. Didnt have a lot of time.

Squats
115lbsX10
135lbsX8
135lbsX8
155lbsX6

Leg Press-target quads
180lbsX12
230lbsX10
230lbsX10
230lbsX10

Single Leg HS curls
4 sets
35lbs(per leg)X10

and thats all I got to, but beter than nothing I guess.

[Rocky]

Mm, mm - that redneck is fine! It takes all sorts I suppose! Fair do's on the tricep training, it's obviously working. Do you do any flushing sets at the end of a session - really fills em' up with blood! Try 35lb on the bar pressdowns and aim for 25 reps or above - really pumps em up just to finish the session on! Know what you mean about lack of time! And indeed, some is better than none! RIght, better post my log...

[Banshee20]

Thx for the suggestion Rocky. Sometimes I do a set like that at the end of my session. May have to start back doing that. :)

Friday
October 21
Shoulders
-Was a pretty good workout. Heavier Lifts for me!


Seated Military Press
40lbsX8 X4 sets

Cable Upright Row(4 sets total)
110lbsX12
115lbsX10 X3 sets

Hammer Strength Front Press(4 sets total)
90lbsX10
110lbsX8 X3sets

Front Raises-Single Arm(3 Sets total)
20lbsX12 ea. arm X3 sets

Rear Raises-seated(3 Sets total)
25lbsX14 X3 sets

Over and Out :bananaroc

[Rocky]

You are damn strong! (Hope that didn't sound patronising - didn't mean it to!) Read your profile and realised giving a personal trainer ideas on how to train was sort of like telling a monkey how to eat a banana!
Must be great being a trainer - constant motivation in your everyday job!

[Banshee20]

Originally Posted by Rocky

You are damn strong! (Hope that didn't sound patronising - didn't mean it to!) Read your profile and realised giving a personal trainer ideas on how to train was sort of like telling a monkey how to eat a banana!
Must be great being a trainer - constant motivation in your everyday job!

Cool, thanks for the compliment Rocky. :) No not at all!!! I appreciate the ideas and Im always open to suggestions. I have been lifting for a long time but am fairly new to lifting as a bodybuilder only(not just an athlete, even though I have been a fan of BB for a long time) and am pretty new to personal training, so I appreciate the help!!! Thanks again. :)

[Banshee20]

My lower back and neck have been killing me since this weekend. I was giving Eli a piggyback at the airport(we were out of town) and I think I wrecked myself. Ah well, it was pretty fun. Anyways, decided to stick to machines/lighter weight today. We'll see how I feel tomorrow.

Tuesday
October 25

Back/Biceps

Lat Pull Down
105lbsX12
105lbsX12
95lbsX10
95lbsX10
---decided to work the negative on these. Held the weight down as long as I could on the last few reps of each set...it burned pretty well!!!

Machine Low Row
100lbsX10X4 sets

Seated Row
105lbsX10
95lbsX10 X 3 sets

Various body weight low back exercises
Supermans
Floor back bridge

Cable BB curls
100lbsX10
90lbsX10
80lbsX10

Standing Hammer Curls
30lbsX10 ea arm X3 sets

Concentration Curls
15lbsX12 X2 sets
20lbsX10
I like to really squeeze the concentric contraction on these!

Bye for now :Banane18: