Log

[cdp11]

Not sure what your training split looks like for the week, but Im going to ask about the 200 abs ... What did you do specifically? If you could do 200 crunches for instance, I would focus on adding resistance & increasing the difficulty for like 3-4 sets of 10-15 reps.


$.02

It's not 200 of all the same thing...i do some leg raises, some V-sit ups, some torso roations on a machine, varying stuff for a total of 200...and the V-sit ups and torso rotations are weighted

 

[cdp11]

November 3, 2006
Anterior Delts:
Behind Neck Press with Barbell
3 sets of 12 reps of 40lbs
Cable Shoulder Press: One arm at a time
1st set: 12 reps x 35 lbs
2nd set: 12 reps x 40 lbs
3rd set: 12 reps x 40 lbs
Smith Machine Shoulder Press:
3 sets of 12 reps with 15 lbs on each side of the bar
Lateral Delts:
Lateral Raises with Dumbbells
3 sets of 12 reps with 15 lb DBs
Smith Machine Upright Row:
1st set: 12 reps x 10 lbs on each side of the bar
2nd set: 12 reps x 12.5 lbs on each side
3rd set: 12 reps x 12.5 lbs on each side
Posterior Delts:
Rear Row with Barbell
1st set: 12 reps x 40lbs
2nd set: 12 reps x 50 lbs
3rd set: 12 reps x 60 bs
Rear Lateral Raise Dumbbells
1st set: 12 reps x 10 lbs
2nd set: 12 reps x 15 lbs
3rd set: 12 reps x 15 lbs
Smith Machine Rear Lateral Raise:
1st set: 12 reps x 10 lbs on each side of the bar
2nd set: 12 reps x 15 lbs on each side
3rd set: 12 reps x 20 lbs on each side
Shrugs with Dumbbells
3 sets of 12 reps with 40 lb DBs
200 varying Abs again

 

[*Bunny*]

It's not 200 of all the same thing...i do some leg raises, some V-sit ups, some torso roations on a machine, varying stuff for a total of 200...and the V-sit ups and torso rotations are weighted

Good.

Are 12 reps failure for you? or do you just stop at 12 with more left in you

 

[cdp11]

Good.

Are 12 reps failure for you? or do you just stop at 12 with more left in you

12 reps is failure i do a weight i can do only 12 times

 

[cdp11]

ok i didnt post yesterday because i went to visit a friend at nc state but here are my workouts for yesterday and today...

Yesterday:
Back:
Bent Over Row with Barbell
1st set: 12 reps x 40 lbs
2nd and 3rd set: 12 reps x 50 lbs
Pull Overs:
1st set: 12 reps x 25 lbs
2nd and 3rd set: 12 reps x 30
Straight Back Seated Row:
1st set and 2nd set: 12 reps x 55 lbs
3rd set: 12 reps x 60 lbs
Front Pull Down:
1st set: 12 reps x 30 lbs
2nd set: 12 reps x 32.5 lbs
3rd set: 12 reps x 35 lbs
Underhand Pull Down:
1st set: 12 reps x 27.5 lbs
2nd set: 12 reps x 30 lbs
3rd set: 12 reps x 32.5 lbs
Biceps:
Barbell Curl
3 sets of 12 reps x 40 lbs
DB Incline Curl:
3 sets of 12 reps with 15 lb DBs
Hammer Curls DB:
1st and 2nd set 8 reps x 20 lbs
3rd set: 12 reps x 15 lbs (I can usually do more than this but i did them at the end of my workout and i was dead)
BB Reverse Curl:
1st set: 12 reps x 20 lbs
2nd and 3rd set: 15 reps x 20 lbs
200 abs

Today:
Chest:
Smith Machine Incline:
1st set: 15 reps x 12.5 lbs on each side
2nd set: 12 reps x 17.5 lbs on each side
3rd set: 12 reps x 20 lbs on each side
DB Bench Press:
1st set: 12 reps x 30 lb DBs
2nd and 3rd set: 10 reps x 35 lb DBs
Standing Fly with Cable:
1st set: 12 reps x 10 lbs attached to each cable
2nd set and 3rd set: 12 reps x 12.5 lbs on each cable
Chest Press with cable:
1st set: 15 reps x 17.5 lbs on each cable
2nd set and 3rd set: 12 reps x 22.5 lbs on each cable
Chest Press Machine:
2 sets of 12 reps x 65 lbs
Triceps:
Skull Crushers with EZ Bar:
1st set: 12 reps x 5 lbs on each side
2nd and 3rd: 12 reps x 7.5 lb on each side
Bent over Tricep Extension:
1st set: 15 reps x 27.5 lbs
2nd and 3rd set: 12 reps x 32.5 lbs
One Arm Push Down:
3 sets of 12 reps x 12.5 lbs
Overhead extension:
3 sets of 12 reps x 30 lbs
Dips
3 sets of 12
100 abs

 

[cdp11]

November 6
Shoulders:
Front Lateral Raises w/ DB
1st set: 15 reps x 10 lbs
2nd and 3rd set: 10 reps x 15 lbs
DB Incline:
1st set: 12 reps x 30 lbs
2nd and 3rd set: 10 reps x 35 lbs
Military Press:
1st set: 12 reps x 25 lbs
2nd and 3rd set: 10 reps x 30 lbs
Rear Delt Row:
1st set: 12 reaps x 40 lbs
2nd: 12 reps x 45 lbs
3rd: 12 reps x 50 lbs
Bent Over Rear Lateral Raise:
3 sets of 12 reps with 5 lb DBs
Upright Row with EZ Bar
1st set: 12 reps x 7.5 lbs on each side
2nd and 3rd: 12 reps x 10 lbs on each side
Smith Machine Behind Neck Press:
1nd and 2nd: 10 reps x 12.5 on each side
3rd set: 10 reps x 15 on each side
Cable Press:
1st: 1 reps x 35 lbs
2nd and 3rd: 12 reps x 40 lbs
240 Abs

 

[cdp11]

November 7
Back:
One Arm Bent Row
15 x 25
12 x 30
12 x 30
Sitting Row Palms Down at first, Twist to facing up at back of movement
12 x 42.5
12 x 47.5
12 x 47.5
Lat Row with Cables
12 x 30
12 x 30
12 x 30
Wide Grip Lats with Bar
12 x 30
12 x 32.5
12 x 35

Biceps:
Preacher Curl with EZ Bar
12 x 5 lbs on each side
12 x 7.5 on each side
12 x 7.5 on each side
Concentration Curl
12 x 15
8 x 20
8 x 20
Cable Curl With Tricep Rope attachment
12 x 25
12 x 25
12 x 25
Cable Curl with Bar
10 x 25
10 x 25
10 x 25
180 abs plus i just did some in my dorm room
Question for yall: What should i do if i can do 15 or more reps with one weight but really struggle to get 8 with the next weight increment in dumbbells while mainting proper form?

 

[cdp11]

November 8
Quads
Split Squat on smith machine
12 x 15 lb each side
12 x 20 lb each side
12 x 22.5 lb each side
Leg Press
12 x 130
12 x 150
12 x 150
I usually do more on these but they were the last thing i did and i had pretty much no feeling in my legs
Leg extension:
12 x 70
12 x 70
12 x 70
Hams
Glute Ham Raise
12 x holding 10 lbs
12 x holding 15 lbs
12 x holding 20 lbs
Barbell Straight Leg Dead Lift
12 x 10 lb each side
12 x 17.5 lb each side
12 x 20 lb each side
Calves
Smith machine calf raise
15 x 25 lb each side
15 x 35 lb each side
15 x 45 lb each side
Single Lef Calf Raise with Cable
12 x 60 lb
12 x 70 lb
12 x 80 lb
210 Abs
I just tried it upload pictures and it didnt work so ill try again

 

[cdp11]

Ok didnt post yesterday so here is the past two days workouts..
Novemeber 9
Tricep:
Tricep Press Machine
12 x 90
12 x 95
12 x 95
Kickbacks:
12 x 10
12 x 10
12 x 10
Dumbbell Incline Extension:
10 x 15
10 x 15
12 x 15
Cable Push Down with V Bar
12 x 32.5
12 x 32.5
12 x 32.5
Tricep Pushdown with Rope
12 x 22.5 (Last few were not good form)
12 x 20
12 x 20
Chest:
Bent Arm Pullover with EZ Bar
15 x 5 on each side
12 x 7.5 on each side
12 x 7.5 on each side
Barball Bench Press
12 x 70 (Bar plus weights)
10 x 75
8 x 80
My bench press went up by 5 lbs
BB Incline Bench Press
10 x 65
10 x 65
10 x 65
Push Ups
3 sets of 20
Dips:
12 x 25 lb assistance
12 x 15 lb assistance
12 x 15 lb assistance
I always do dips with assistance because my right shoulder socket is loose so when i try to do them regularly it hurts my shoulder
300 Abs

November 10
Ant Delts:
BB Behind Neck
12 x 5 on each side
8 x 10 on each side
8 x 10 on each side
DB Arnold Press:
12 x 20
12 x 20
12 x 20
DB One Arm Press
15 x 20 (warmup)
10 x 25
10 x 25
10 x 25
Lat Delts:
Cable Upright Row with Bar
12 x 15
12 x 15
12 x 15
Cable Upright Row One Arm Across Body
12 x 12.5
12 x 15
12 x 15
Post Delts:
Cable Rear Delt Row With Bar
12 x 30
12 x 35
12 x 42.5
DB Rear Lateral Raise
12 x 5
12 x 5
12 x 5
Rear Delt Row Machine
10 x 50
10 x 50
10 x 50
Shrugs
12 x 40
12 x 45
12 x 50
100 Abs

 

[cdp11]

Past Two Days:
November 12
Back: DB Bent Row
15 x 25
12 x 30
10 x 35
Cable Seated Row
12 x 57.5
12 x 57.5
12 x 60
Rear Pull Down:
12 x 30
12 x 32.5
12 x 35
Lever Front Pull Down
12 x 70
12 x 75
10 x 80
Pull Ups
3 sets of 5
Biceps:
One arm Cable Curl
12 x 15
12 x 15
12 x 15
Incline Hammer Curls
12 x 15
12 x 15
12 x 15
BB Curl
10 x 40
10 x 40
10 x 40
Concentration Curl
Following advice i received on this forum (thanks) i did 3 sets of 6 slow reps with 20 lbs
!0 minutes on the rower machine for a total of 1901 meters

November 13
Anterior Delts:
Front Raises
12 x 10 (warmup)
12 x 15
12 x 15
12 x 15
Incline Smith Machine
15 x 15 on each side
12 x 20 on each side
12 x 20 on each side
Post Delts:
Cable Row with Bar:
12 x 35
12 x 42.5
12 x 42.5
Delt Row Machine
12 x 50
12 x 55
12 x 55
Shrugs with Dumbbells
12 x 45
12 x 50
12 x 55
Lateral Delts:
Upright Row with EZ Bar
15 x 7.5 on each side
12 x 10 on each side
12 x 12.5 on each side (first time ive done this weight so its an improvement

Lateral Raise with Dumbbells
15 x 10 lbs
10 x 15 lbs
10 x 15 lbs
160 Abs
I mean to do military presses but i ran out of time so i will probably do some push ups later today in my room