SirDingo's log official start date 01/08/08

[SirDingo]

I am officially starting my log, even though I really started December 19th, I just got my new Home Gym beginning of January, and needed time to get used to alot of these new high reps and new exercises to me, so I will say really started 01/08/08

My schedule will go like this if you think it is ok ??

Monday = Off
Tuesday = LEGS
Wednesday = CHEST
Thursday = BACK
Friday = LEGS
Saturday = Off
Sunday = CHEST or BACK; switch off every other week


I am 34yrs old, 5'11 175lbs as of 12/19/07, but after messing around with this new routine and finally starting it over a week ago, I am now 180lbs, goal is to be maybe 190lbs at most but no fat. I had the body of a runner/biker lean and tall for years, but now that I got back into weight lifting last year and, I stopped running and biking years ago, I am also trying to bulk up was 165lbs last year, but now that I have packed on over 10lbs I have a slight little belly from the bulking, I am hoping this new Omega routine will get rid of that plus need to add some cardio

 

[SirDingo]

LEGS; 01/08, I have never done squats before I had this new home gym, so I am using some girly weight to get used to it at first.

- Smith Squats;
70lbs x 25reps
80lbs x 15
80lbs x 12
90lbs x 12
70lbs x 15

- Leg Curls;
45lbs x 25
50lbs x 15
50lbs x 12
55lbs x 12
45lbs x 15

- Crunches;
4 x 20reps


I took it easy on my first legs days never really doing them before at all, even when doing the 5x5 routine or lower rep heavier weights program I also did before. Only thing I would do was Deadlifts and I HATED those, worried about pulling my back out with those, they jsut kicked my ass and I never want to do a Deadlift ever again.

 

[SirDingo]

CHEST 01/09 Again went with very light weight not to kill myself on these high reps, I am sure I look like a wimp with these weights, but I will concentrate more on the 2 second up and 2 second down count and just try to get nice form for all these exercises

- Machine Bench Press;
70lbs x 25reps
90lbs x 15
110lbs x 10
120lbs x 7
90lbs x 10

- Incline Dumbbell Bench Press
20lbs each dumbbell x 25reps
25lbs ea. x 15
30lbs x 10
35lbs x 7
25lbs x10

- Dumbbell Fly's
15lbs ea dumbbell x 25reps
20lbs x 15
20lbs x 10
25lbs x 7
20lbs x 10

- Military Machine Press
50lbs x 25reps
55lbs x 15
55lbs x 10
60lbs x 10
65lbs x 7
55lbs x 10

- Tricep Pulldown
30lbs x 25reps
40lbs x 15
50lbs x 10
50lbs x 7
40lbs x 10

 

[SirDingo]

BACK 01/10

- Lat Pull Down
50lbs x 25reps
60lbs x 15
70lbs x 10
75lbs x 7
60lbs x 10

- Dumbbell Bent-Rows
20lbs x 25reps
25lbs x 15
30lbs x 10
35lbs x 7
25lbs x 10

- Dumbbell Shrugs
30lbs ea dumbbell x 25reps
35lbs x 15
40lbs x 10
50lbs x 7
40lbs x 10

- Side Dumbbell Laterals
10lbs each dumbbell x 25reps
10lbs x 15
12lbs x 10
12lbs x 7
10lbs x 10

- Barbell Curls
20lbs x 25reps
30lbs x 15
40lbs x 10
45lbs x 7
30lbs x 10

- Barbell Reversed Curls
20lbs x 20reps x 4 sets

 

[SirDingo]

LEGS 01/11

Same as Tuesday 01/08, my legs were fried after that girly workout on few days ago, never worked out legs much at all so I felt it for three days straight. Did same as Tuesday not to kill myself, will try more next week, need advice what else to add ??

 

[SirDingo]

CHEST 01/13

- Machine Bench Press;
75lbs x 25reps
90lbs x 15
110lbs x 10
130lbs x 7
90lbs x 10

- Incline Dumbbell Bench Press; Jeeze these are brutal high rep with these, really feel the nice burn
25lbs each dumbbell x 25reps
30lbs ea. x 15
35lbs x 10
35lbs x 7
25lbs x10

- Dumbbell Fly's
15lbs ea dumbbell x 25reps
20lbs x 15
25lbs x 10
25lbs x 7
20lbs x 10

- Military Machine Press = hot dang that freaking burns those first two 25 + 15 reps "WHOAH"
55lbs x 25reps
60lbs x 15
60lbs x 10
60lbs x 10
65lbs x 7
50lbs x 10

- Tricep Pulldown
30lbs x 25reps
40lbs x 15
40lbs x 10
50lbs x 7
40lbs x 10


And finish this all off with 10-15minutes of Jump rope, according to Bruce Lee he has said that 10minutes of intense Jump rope can give the same workout as 30minutes running, plus Jump rope works out the upper body a little more too



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[OMEGA]

 

[SirDingo]

LEGS 01/15 Again still new to this Squat thing going a little harder, but it kicked my butt seven ways to Sunday the first time out

- Smith Squats;
70lbs x 25reps
80lbs x 15
80lbs x 12
90lbs x 12
70lbs x 15

- Leg Curls;
45lbs x 25
50lbs x 15
50lbs x 12
55lbs x 12
45lbs x 15

- Crunches;
4 x 20reps

 

[OMEGA]

your doing GREAT sir D

 

[SirDingo]

BACK 01/16

- Lat Pull Down
55lbs x 25reps
65lbs x 15
75lbs x 10
85lbs x 7
55lbs x 8

- Dumbbell Bent-Rows
25lbs x 25reps
30lbs x 15
35lbs x 10
35lbs x 7
25lbs x 18

- Machine Shrugs
70lbs x 25reps
80lbs x 15
100lbs x 10
110lbs x 7
80lbs x 10

- Side Dumbbell Laterals = and then
10lbs each dumbbell x 25reps
10lbs x 15
12lbs x 10
12lbs x 7
10lbs x 10

- Barbell Curls
20lbs x 25reps
30lbs x 15
30lbs x 10
40lbs x 7
25lbs x 10

- Barbell Reversed Curls
20lbs x 20reps x 4 sets


Do BACK again on Sunday, just slow it down even more, mainly on curls, bent-rows...I was doing more a 1.5second up, then hold 1/2sec, and then a 2second down, thats not good enough should I slow down the up even more to 2+seconds ??

 

[OMEGA]

how does it feel? ( the workouts

?

 

[SirDingo]

how does it feel? ( the workouts

?

They feel really nice, now going on more than 2 weeks, I have built up my endurance to handle the 25 + 15reps better, at first those high reps were a new area for me, but now I am getting more used to them

This week I have started to up the weights a little each lift, maybe 2.5-5lbs, and some more for LEG days. Should I be doing this every exercise day or just once a week. Seems to me once a week is more comfortable to up the weight, otherwise afraid of wearing or burning myself out too fast, if I try to up the plates every day.

I do feel it the next and second day after working out, that good burn/sore feel, no pain what so ever, just the muscle aches that says I have been working out, but the more and more I workout that ache or sorness is less and less.

If I don't feel sore does that mean it was not a good workout ??

Now I just hope I start seeing my muscles getting larger, when looking in mirror I think I see a small change already, the shoulders and chest seem to look more defined. But the upper arms are taking a little longer, I really want those t-shirt bursting arms

But then again this has only been like less than three weeks I have been doing this, what is the normal time to start seeing some good size results ?? Also I am happy to say my weight has gone up to, started at 175lbs, not I weight hair over 180lbs.

Thanks Omega

 

[OMEGA]

Acela has gained 13 pounds of muscle

in time the reps will be so under control the load goes right into them, hence a response of growth

thing will be in full swing in 1-2 more weeks!

 

[SirDingo]

Acela has gained 13 pounds of muscle

in time the reps will be so under control the load goes right into them, hence a response of growth

thing will be in full swing in 1-2 more weeks!

How long into program is Acela to gain 13lbs ?? Also on upping the weights just once a week across the board or try little more every day ??

As I am typing this my legs feel funny from last nights Smith Squat's, they feel like something is working down there while I am just sitting around

Tomorrow is CHEST day, time to lift hard again but smooth and slow.

Omega anything else I should be taking besides the 1-Tablespoon of Creapure right after working out, and the 2-24gram scoops of ONs Whey Protein, first scoop with shake after working out, 2nd scoop in oatmeal at night.

 

[SirDingo]

CHEST 01/17

- Machine Bench Press;
75lbs x 25reps
95lbs x 15
115lbs x 10
135lbs x 7
115lbs x 10

- Incline Dumbbell Bench Press; Jeeze these are brutal high rep with these, really feel the nice burn
25lbs each dumbbell x 25reps
30lbs ea. x 15
35lbs x 10
40lbs x 7
30lbs x10

- Dumbbell Fly's
15lbs ea dumbbell x 25reps
20lbs x 15
25lbs x 10
25lbs x 7
20lbs x 10

- Military Machine Press = Don't know why but this exercise kicks my balls in
55lbs x 25reps
60lbs x 15
60lbs x 10
60lbs x 8
70lbs x 7
50lbs x 10

- Tricep Pulldown
30lbs x 25reps
35lbs x 15
40lbs x 10
50lbs x 7
30lbs x 11

 

[OMEGA]

"Omega anything else I should be taking besides the 1-Tablespoon of Creapure right after working out, and the 2-24gram scoops of ONs Whey Protein, first scoop with shake after working out, 2nd scoop in oatmeal at night."

not know

the Creapure, Protien and food are enough

 

[SirDingo]

LEGS 01/18
- Smith Squats;
75lbs x 25reps
80lbs x 15
80lbs x 12
90lbs x 12
70lbs x 15

- Leg Curls;
45lbs x 25
50lbs x 15
50lbs x 12
55lbs x 12
45lbs x 15

- Crunches;
4 x 20reps

 

[SirDingo]

BACK 01/20

- Lat Pull Down
55lbs x 25reps
65lbs x 15
75lbs x 10
95lbs x 7
65lbs x 10

- Dumbbell Bent-Rows
25lbs x 25reps
30lbs x 15
35lbs x 10
40lbs x 7
25lbs x 18

- Machine Shrugs
70lbs x 25reps
80lbs x 15
100lbs x 10
110lbs x 7
80lbs x 10

- Side Dumbbell Laterals = and then
10lbs each dumbbell x 25reps
10lbs x 15
12lbs x 10
12lbs x 7
10lbs x 10

- Barbell Curls
20lbs x 25reps
30lbs x 15
35lbs x 10
40lbs x 7
25lbs x 10

- Barbell Reversed Curls
20lbs x 20reps x 4 sets

 

[SirDingo]

LEGS 01/22
- Smith Squats;
75lbs x 25reps
80lbs x 15
80lbs x 12
100lbs x 12
70lbs x 15

- Leg Curls;
25lbs x 25
35lbs x 15
45lbs x 12
55lbs x 12
35lbs x 15

- Crunches;
4 x 20reps
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[SirDingo]

CHEST 01/23
- Machine Bench Press;
75lbs x 25reps
95lbs x 15
115lbs x 10
135lbs x 7
115lbs x 10

- Incline Dumbbell Bench Press; Jeeze these are brutal high rep with these, really feel the nice burn
25lbs each dumbbell x 25reps
30lbs ea. x 15
35lbs x 10
40lbs x 7
30lbs x10

- Dumbbell Fly's
15lbs ea dumbbell x 25reps
20lbs x 15
25lbs x 10
25lbs x 7
20lbs x 10

- Military Machine Press = Don't know why but this exercise kicks my balls in
55lbs x 25reps
60lbs x 15
60lbs x 10
60lbs x 8
70lbs x 7
50lbs x 10

- Tricep Pulldown
30lbs x 25reps
35lbs x 15
40lbs x 10
50lbs x 7
30lbs x 11

 

[SirDingo]

BACK 01/24

- Lat Pull Down
55lbs x 25reps
65lbs x 15
80lbs x 10
100lbs x 7
65lbs x 10

- Dumbbell Bent-Rows
25lbs x 25reps
30lbs x 15
35lbs x 10
40lbs x 7
25lbs x 18

- Machine Shrugs
70lbs x 25reps
80lbs x 15
110lbs x 10
120lbs x 7
80lbs x 10

- Side Dumbbell Laterals = and then
10lbs each dumbbell x 25reps
12lbs x 15
12lbs x 10
12lbs x 7
10lbs x 10

- Barbell Curls
20lbs x 25reps
30lbs x 15
35lbs x 10
40lbs x 7
25lbs x 10

- Barbell Reversed Curls
20lbs x 20reps x 4 sets

 

[OMEGA]

hi

are things feeling good

 

[SirDingo]

hi

are things feeling good

Yes they are. almost officially 3 weeks into Phase1 and things feeling good, have to admit though the 1st 25reps is still brutal on certain exercises, well not brutal but feels like jogging gets ya pumped up for sure

Starting to finally see some small changes to my upper body, nothing major but the shoulders are getting a little more defined + muscle, just really want the ripping huge upper arms biceps/triceps, but I think in time that will come ?

Those freaking dumbbell side laterals make laugh after first set, a laugh slash cry in a good way, they are tough but really pump ya up and can feel it in rear and upper shoulders

 

[SirDingo]

LEGS 01/26
- Smith Squats;
75lbs x 25reps
80lbs x 15
90lbs x 12
100lbs x 12
70lbs x 15

- Stiff Leg Deadlift's = 1st time ever doing these
90lbs x20reps x 3 sets


- Crunches;
4 x 20reps

 

[SirDingo]

CHEST 01/27
- Machine Bench Press;
75lbs x 25reps
95lbs x 15
125lbs x 10
145lbs x 7
115lbs x 10

- Incline Dumbbell Bench Press
25lbs each dumbbell x 25reps
30lbs ea. x 15
35lbs x 10
40lbs x 7
30lbs x10

- Dumbbell Fly's
20lbs ea dumbbell x 25reps
20lbs x 15
25lbs x 10
25lbs x 7
20lbs x 11

- Military Machine Press
55lbs x 25reps
60lbs x 15
60lbs x 10
65lbs x 10
70lbs x 7
50lbs x 10

- Tricep Pulldown
30lbs x 25reps
35lbs x 15
40lbs x 10
50lbs x 7
30lbs x 11

 

[SirDingo]

LEGS 01/29
- Smith Squats;
75lbs x 25reps
80lbs x 15
100lbs x 12
120lbs x 10
70lbs x 15

- Stiff Leg Deadlift's = 1st time ever doing these
50lbs x20reps x 3 sets


- Crunches;
4 x 20reps

 

[SirDingo]

BACK 01/30

- Lat Pull Down
60lbs x 25reps
65lbs x 15
70lbs x 10
80lbs x 7
65lbs x 10

- Dumbbell Bent-Rows
25lbs x 25reps
30lbs x 15
35lbs x 10
40lbs x 7
30lbs x 18

- Machine Shrugs
75lbs x 25reps
85lbs x 15
110lbs x 10
120lbs x 7
80lbs x 10

- Side Dumbbell Laterals = and then
10lbs each dumbbell x 25reps
12lbs x 15
12lbs x 10
20lbs x 7
10lbs x 10

- Barbell Curls
20lbs x 25reps
30lbs x 15
35lbs x 10
45lbs x 7
25lbs x 10

- Barbell Reversed Curls
20lbs x 20reps x 4 sets

 

[SirDingo]

CHEST 01/31
- Machine Bench Press;
75lbs x 25reps
95lbs x 15
125lbs x 10
155lbs x 7
115lbs x 10

- Incline Dumbbell Bench Press
25lbs each dumbbell x 25reps
30lbs ea. x 15
35lbs x 10
50lbs x 7
30lbs x10

- Dumbbell Fly's
20lbs ea dumbbell x 25reps
20lbs x 15
25lbs x 10
25lbs x 7
20lbs x 11

- Military Machine Press
55lbs x 25reps
60lbs x 15
60lbs x 10
65lbs x 10
75lbs x 7
50lbs x 11

- Tricep Pulldown
30lbs x 25reps
35lbs x 15
40lbs x 10
50lbs x 7
30lbs x 11

 

[SirDingo]

LEGS 02/02
- Smith Squats;
75lbs x 25reps
80lbs x 15
120lbs x 12
130lbs x 10
70lbs x 15

- Stiff Leg Deadlift's = 1st time ever doing these
50lbs x20reps x 3 sets


- Crunches;
4 x 20reps

 

[SirDingo]

BACK 02/03

- Lat Pull Down
60lbs x 25reps
65lbs x 15
70lbs x 10
80lbs x 7
65lbs x 11

- Dumbbell Bent-Rows
25lbs x 25reps
30lbs x 15
35lbs x 10
40lbs x 7
30lbs x 18

- Machine Shrugs
80lbs x 25reps
90lbs x 15
110lbs x 10
120lbs x 7
80lbs x 11

- Side Dumbbell Laterals = and then
10lbs each dumbbell x 25reps
12lbs x 15
12lbs x 10
20lbs x 7
10lbs x 11

- Barbell Curls
20lbs x 25reps
25lbs x 15
35lbs x 10
45lbs x 7
25lbs x 11

- Barbell Reversed Curls
20lbs x 20reps x 4 sets

 

[SirDingo]

This will be the first time using the revised 4set method instead of old 5sets


CHEST 02/06
- Machine Bench Press;
80lbs x 20reps
130lbs x 12
160lbs x 8
120lbs x F

- Incline Dumbbell Bench Press
25lbs each dumbbell x 20reps
35lbs x 12
50lbs x 8
30lbs x F

- Dumbbell Fly's
20lbs ea dumbbell x 20reps
25lbs x 12
25lbs x 8
20lbs x F

- Military Machine Press; So only 4sets was 6 before ??
55lbs x 20reps
65lbs x 12
80lbs x 8
55lbs x F

- Tricep Pulldown
30lbs x 20reps
40lbs x 12
60lbs x 8
30lbs x F

 

[sopac]

Hey bro I was just reading your log you still do 2 drop sets on shoulders.

 

[OMEGA]

This will be the first time using the revised 4set method instead of old 5sets

and how was it?

 

[SirDingo]

and how was it?

I took out my 2nd set of 15reps completely, so my 1st is the same weight as before just now 20reps instead of 25. But the new 2nd set is what my old 3rd set was, and my new 3rd set is now what the old 4th set was, and the last set is still to failure 20% less weight, if all that makes sense ??

The workout is faster than before, meaning takes less overall time to complete the overall program which is good for me, because I exercise before work in the morning. Maybe 5-10minutes less than before.

I am pushing more weight than before, it did feel weird not doing a 5th set, got so used to that. But I am happy not do to 40reps the first two sets anymore, that was like a marathon, made me feel like I was running sometimes, now the first two sets are a total of only 32reps which allows me to push more weight and not get winded either

 

[SirDingo]

Hey bro I was just reading your log you still do 2 drop sets on shoulders.

So which exercises would those be ?? Just the Military Press ??

 

[sopac]

So which exercises would those be ?? Just the Military Press ??

Yeah bro, 5 sets with the military because of the 2 drop sets. Gotta fry those shoulders. I'm gonna be doin that today.

 

[SirDingo]

Yeah bro, 5 sets with the military because of the 2 drop sets. Gotta fry those shoulders. I'm gonna be doin that today.

Thanks wish I knew that before, I still had enough in me to keep going on those, I love Military Press, as well as Dumbbell Side Laterals on BACK day for tomorrow.

Any other exercise need 5 sets instead of 4 ?

 

[sopac]

Thanks wish I knew that before, I still had enough in me to keep going on those, I love Military Press, as well as Dumbbell Side Laterals on BACK day for tomorrow.

Any other exercise need 5 sets instead of 4 ?

I'm a big fan of military presses also, nope thats the only one that requires a double drop set, who knows whats going to happen in PHASE 2 though.

 

[SirDingo]

BACK 02/07

- Lat Pull Down
65lbs x 20reps
75lbs x 12
85lbs x 8
65lbs x 10

- Dumbbell Bent-Rows
25lbs x 20reps
40lbs x 12
50lbs x 8
30lbs x 18

- Machine Shrugs
80lbs x 20reps
110lbs x 12
120lbs x 8
80lbs x 10

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
10lbs x 10

- Barbell Curls
20lbs x 20reps
35lbs x 12
50lbs x 8
30lbs x 10

- Barbell Reversed Curls
20lbs x 20reps x 4 sets

 

[SirDingo]

LEGS 02/09

- Smith Squats;
75lbs x 20reps
85lbs x 12
85lbs x 12
130lbs x 8
75lbs x 12

- Leg Presses
35lbs x 20reps
40lbs x 12
40lbs x 12
45lbs x 8
40lbs x 12

- Crunches;
4 x 20reps

 

[SirDingo]

CHEST 02/10

- Machine Bench Press;
80lbs x 20reps
130lbs x 12
165lbs x 8
130lbs x F

- Incline Dumbbell Bench Press
25lbs each dumbbell x 20reps
35lbs x 12
50lbs x 8
35lbs x F

- Dumbbell Fly's
20lbs ea dumbbell x 20reps
25lbs x 12
30lbs x 8
20lbs x F

- Military Machine Press
55lbs x 20reps
65lbs x 12
65lbs x 12
80lbs x 8
65lbs x F

- Tricep Pulldown
30lbs x 20reps
40lbs x 12
60lbs x 8
40lbs x F

 

[SirDingo]

LEGS 02/012

- Smith Squats;
80lbs x 20reps
90lbs x 12
90lbs x 12
140lbs x 8
80lbs x 12

- Leg Presses
35lbs x 20reps
40lbs x 12
45lbs x 12
50lbs x 8
40lbs x 12

- Crunches;
4 x 20reps

 

[SirDingo]

BACK 02/13

- Lat Pull Down
65lbs x 20reps
75lbs x 12
90lbs x 8
65lbs x 10

- Dumbbell Bent-Rows
30lbs x 20reps
40lbs x 12
50lbs x 8
30lbs x 18

- Machine Shrugs
80lbs x 20reps
110lbs x 12
130lbs x 8
80lbs x 10

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
12lbs x 12

- Barbell Curls
25lbs x 20reps
35lbs x 12
50lbs x 8
25lbs x 12

- Barbell Reversed Curls
25lbs x 20reps x 4 sets

 

[SirDingo]

CHEST 02/14

- Machine Bench Press;
90lbs x 20reps
130lbs x 12
170lbs x 8
130lbs x F

- Incline Dumbbell Bench Press
30lbs each dumbbell x 20reps
35lbs x 12
50lbs x 8
35lbs x F

- Dumbbell Fly's
20lbs ea dumbbell x 20reps
20lbs x 12
25lbs x 8
20lbs x F

- Military Machine Press
60lbs x 20reps
65lbs x 12
70lbs x 12
85lbs x 8
70lbs x F

- Tricep Pulldown
35lbs x 20reps
45lbs x 12
55lbs x 8
35lbs x F

 

[SirDingo]

This is my 5th week, and I am finally able to really pack on more weight to the bar, I feel much stronger. My CHEST days on the 4th sets I am really upping those by almost 10lbs more than last weeks 4th set, and I fell I can go even more

 

[OMEGA]

 

[SirDingo]

I must be ready for Phase2 if Phase1 now seems to have me really going strong, this last week I can really lift more than before, but still smooth 4-5second reps.

Can't wait to bulk up more on Phase2

 

[SirDingo]

LEGS 02/16

- Smith Squats;
80lbs x 20reps
90lbs x 12
100lbs x 12
150lbs x 10
90lbs x 12

- Leg Presses
35lbs x 20reps
40lbs x 12
45lbs x 12
50lbs x 10
40lbs x 12

- Crunches;
4 x 20reps

 

[OMEGA]

I must be ready for Phase2 if Phase1 now seems to have me really going strong, this last week I can really lift more than before, but still smooth 4-5second reps.

Can't wait to bulk up more on Phase2

 

[SirDingo]

First log in Phase2, DAY1 CHEST Sunday 02/17/08

DAY1 CHEST

- Hammer Strength Machine Bench Press;
95lbs x 20reps
135lbs x 12
185lbs x 8
135lbs x F

- Dumbbell Fly's
20lbs ea dumbbell x 20reps
25lbs x 12
25lbs x 8
20lbs x F

- Low Incline Dumbbell Bench Press
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
35lbs x F

- Military Machine Press
65lbs x 20reps
65lbs x 12
75lbs x 10
85lbs x 8
70lbs x F

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
12lbs x 12

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
40lbs x F

 

[SirDingo]

Phase2 Tuesday DAY3-BACK

DAY3 Back 02/19

- Lat Pull Down
65lbs x 20reps
75lbs x 12
85lbs x 8
65lbs x 10

- Barbell Bent-Rows
50lbs x 20reps
60lbs x 12
70lbs x 8
50lbs x F

- Dumbbell Bent-Rows
30lbs x 20reps
35lbs x 12
50lbs x 8
30lbs x 18

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
12lbs x 12

- Barbell Curls
25lbs x 20reps
35lbs x 12
50lbs x 8
25lbs x 12

- Tricep Pressdowns
35lbs x 20reps
45lbs x 12
55lbs x 8
45lbs x F

- 1 Arm Preacher Curls
12lbs x 20reps
20lbs x 12
25lbs x 8
20lbs x F

- Barbell Reversed Curls
25lbs x 20reps x 4 sets

 

[SirDingo]

Phase2 Wednesday DAY4 LEGS

LEGS 02/20

- Smith Squats;
80lbs x 20reps
100lbs x 12
110lbs x 12
160lbs x 10
100lbs x 12

- Leg Presses
40lbs x 20reps
45lbs x 12
50lbs x 12
55lbs x 10
45lbs x 12

- Crunches;
4 x 20reps

 

[SirDingo]

Phase2, DAY6 or DAY1 CHEST Friday

DAY6 or DAY1 again CHEST 02/22

- Hammer Strength Machine Bench Press;
100lbs x 20reps
135lbs x 12
185lbs x 8
140lbs x F

- Dumbbell Fly's
20lbs ea dumbbell x 20reps
25lbs x 12
25lbs x 8
20lbs x F

- Low Incline Dumbbell Bench Press
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
35lbs x F

- Military Machine Press
65lbs x 20reps
70lbs x 12
75lbs x 10
90lbs x 8
65lbs x F

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
12lbs x 12

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
40lbs x 15

 

[SirDingo]

Phase2 DAY3-BACK This is really DAY1 alternate STICK WITH THIS WEIGHT UNTIL APPROX MARCH3RD THEN UP THE WEIGHT 5LBS EACH LIFT

DAY3 Back Sunday 02/24

- Lat Pull Down
65lbs x 20reps
75lbs x 12
90lbs x 8
65lbs x 10

- Barbell Bent-Rows
40lbs x 20reps
50lbs x 12
60lbs x 8
50lbs x F

- Dumbbell Bent-Rows
30lbs x 20reps
40lbs x 12
50lbs x 8
30lbs x 18

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
12lbs x 12

- Barbell Curls
25lbs x 20reps
40lbs x 12
55lbs x 8
40lbs x 12

- Tricep Pressdowns
35lbs x 20reps
50lbs x 12
65lbs x 8
45lbs x F

- 1 Arm Preacher Curls
12lbs x 20reps
20lbs x 12
25lbs x 8
20lbs x F

- Barbell Reversed Curls
25lbs x 20reps x 4 sets

 

[SirDingo]

Phase2, WEDNESDAY is CHEST or BACK day

DAY6 or DAY1 again CHEST 02/22

- Hammer Strength Machine Bench Press;
100lbs x 20reps
140lbs x 12
185lbs x 8
140lbs x F

- Dumbbell Fly's
20lbs ea dumbbell x 20reps
20lbs x 12
25lbs x 8
20lbs x F

- Low Incline Dumbbell Bench Press
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
35lbs x F

- Military Machine Press
65lbs x 20reps
70lbs x 12
75lbs x 10
90lbs x 8
70lbs x F

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
12lbs x 12

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
40lbs x 15

 

[SirDingo]

Phase2 Wednesday DAY4 LEGS

LEGS 02/28

- Smith Squats;
80lbs x 20reps
100lbs x 12
110lbs x 12
160lbs x 10
100lbs x 12

- Leg Presses
45lbs x 20reps
50lbs x 12
55lbs x 12
60lbs x 10
45lbs x 12

- Crunches;
4 x 20reps

 

[SirDingo]

Phase2 DAY3 Back Friday 02/29

- Lat Pull Down
65lbs x 20reps
75lbs x 12
90lbs x 8
65lbs x 10

- Barbell Bent-Rows
40lbs x 20reps
50lbs x 12
60lbs x 8
50lbs x F

- Dumbbell Bent-Rows
30lbs x 20reps
40lbs x 12
50lbs x 8
30lbs x 18

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
12lbs x 12

- Barbell Curls
30lbs x 20reps
40lbs x 12
55lbs x 8
40lbs x 12

- Tricep Pressdowns
35lbs x 20reps
50lbs x 12
65lbs x 8
45lbs x F

- 1 Arm Preacher Curls
12lbs x 20reps
20lbs x 12
25lbs x 8
20lbs x F

- Barbell Reversed Curls
25lbs x 20reps x 4 sets

 

[SirDingo]

Phase2, TUESDAY, first day working out after new baby came home = not a ton of energy DID LESS REPS TO KEEP FROM KILLING MYSELF FROM BEING SO TIRED

DAY 3 CHEST 03/04

- Hammer Strength Machine Bench Press;
100lbs x 15reps
140lbs x 10
185lbs x 6
140lbs x 8

- Dumbbell Fly's
20lbs ea dumbbell x 15reps
20lbs x 10
25lbs x 6
20lbs x 8

- Low Incline Dumbbell Bench Press
35lbs each dumbbell x 15reps
40lbs x 10
50lbs x 6
35lbs x 8

- Military Machine Press
65lbs x 15reps
70lbs x 10
75lbs x 6
90lbs x 6
70lbs x 8

- Side Dumbbell Laterals
12lbs each dumbbell x 15reps
12lbs x 10
20lbs x 6
12lbs x 8

- Dumbbell Shrugs
35lbs each dumbbell x 15reps
40lbs x 10
50lbs x 6
40lbs x 8

 

[SirDingo]

Phase2 Thursday DAY4 LEGS

LEGS 03/06

- Smith Squats;
80lbs x 20reps
100lbs x 12
110lbs x 12
170lbs x 10
120lbs x 12

- Leg Presses
45lbs x 20reps
50lbs x 12
55lbs x 12
60lbs x 10
45lbs x 12

- Crunches;
4 x 20reps

 

[SirDingo]

Phase2 DAY3 Back Friday 03/07

- Lat Pull Down
65lbs x 20reps
75lbs x 12
90lbs x 8
65lbs x 10

- Barbell Bent-Rows
40lbs x 20reps
50lbs x 12
60lbs x 8
50lbs x F

- Dumbbell Bent-Rows
30lbs x 20reps
40lbs x 12
50lbs x 8
30lbs x 18

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
12lbs x 12

- Barbell Curls
30lbs x 20reps
40lbs x 12
55lbs x 8
40lbs x 12

- Tricep Pressdowns
35lbs x 20reps
50lbs x 12
65lbs x 8
45lbs x F

- 1 Arm Preacher Curls
12lbs x 20reps
20lbs x 12
25lbs x 8
20lbs x F

- Barbell Reversed Curls
25lbs x 20reps x 4 sets

 

[SirDingo]

DAY 1 CHEST 03/09 SUNDAY

- Hammer Strength Machine Bench Press;
100lbs x 20reps
145lbs x 10
190lbs x 8
140lbs x 8

- Dumbbell Fly's
20lbs ea dumbbell x 20reps
25lbs x 10
30lbs x 8
20lbs x 8

- Low Incline Dumbbell Bench Press
35lbs each dumbbell x 20reps
40lbs x 10
50lbs x 8
35lbs x 8

- Military Machine Press
65lbs x 20reps
70lbs x 10
75lbs x 6
95lbs x 8
70lbs x 8

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
12lbs x 10
20lbs x 6
12lbs x 8

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 10
50lbs x 6
40lbs x 8

 

[OMEGA]

are things well?

 

[SirDingo]

are things well?

Going good thank you, my baby daughter "Hana" is the cutest little thing on this planet, she is now 8 days old

The program is going well, but I am just so anxious to gain more muscle faster. I just want my arms and shoulders much bigger than they were before. They are bigger than hen I started, but I really want the body of Daniel Craig from James Bond, and it seems to be taking a little longer to get me there ?

 

[OMEGA]

dont worry it will come! ( the arms)

you guys are my last Clients I think for a Semester or two so take your time in each phase

you WILL get their! dont worry

Hanna is a beautiful name choice

congrats on so many levels !!!!!!!!1

 

[SirDingo]

Phase2 DAY3 Back TUESDAY 03/11

- Lat Pull Down
65lbs x 20reps
75lbs x 12
90lbs x 8
65lbs x 10

- Barbell Bent-Rows
40lbs x 20reps
50lbs x 12
60lbs x 8
50lbs x F

- Dumbbell Bent-Rows
30lbs x 20reps
40lbs x 12
50lbs x 8
30lbs x 18

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
12lbs x 12

- Barbell Curls
30lbs x 20reps
40lbs x 12
55lbs x 8
40lbs x 12

- Tricep Pressdowns
35lbs x 20reps
50lbs x 12
65lbs x 8
45lbs x F

- 1 Arm Preacher Curls
12lbs x 20reps
20lbs x 12
25lbs x 8
20lbs x F

- Barbell Reversed Curls
25lbs x 20reps x 4 sets

 

[SirDingo]

DAY 1 CHEST 03/14

- Hammer Strength Machine Bench Press;
105lbs x 20reps
145lbs x 10
190lbs x 8
145lbs x 8

- Dumbbell Fly's
20lbs ea dumbbell x 20reps
25lbs x 10
30lbs x 8
20lbs x 8

- Low Incline Dumbbell Bench Press
35lbs each dumbbell x 20reps
40lbs x 10
50lbs x 8
35lbs x 8

- Military Machine Press
65lbs x 20reps
70lbs x 10
75lbs x 6
95lbs x 8
70lbs x 8

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
12lbs x 10
20lbs x 6
12lbs x 8

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 10
50lbs x 6
40lbs x 8

 

[SirDingo]

Phase2 DAY1 Back SUNDAY 03/16

- Lat Pull Down
65lbs x 20reps
75lbs x 12
95lbs x 8
65lbs x F

- Barbell Bent-Rows
30lbs x 20reps
40lbs x 12
50lbs x 8
40lbs x F

- Dumbbell Bent-Rows
30lbs x 20reps
40lbs x 12
50lbs x 8
30lbs x 18

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
12lbs x 12

- Barbell Curls
30lbs x 20reps
40lbs x 12
55lbs x 8
40lbs x 12

- Tricep Pressdowns
40lbs x 20reps
50lbs x 12
65lbs x 8
50lbs x F

- 1 Arm Preacher Curls
12lbs x 20reps
20lbs x 12
25lbs x 8
20lbs x F

- Barbell Reversed Curls
15lbs x 20reps
15lbs x 12
20lbs x 8
15lbs x F

 

[SirDingo]

DAY 3 = TUESDAY CHEST 03/18

- Hammer Strength Machine Bench Press;
105lbs x 20reps
145lbs x 10
195lbs x 8
145lbs x 8

- Dumbbell Fly's
20lbs ea dumbbell x 20reps
25lbs x 10
30lbs x 8
20lbs x 8

- Low Incline Dumbbell Bench Press
35lbs each dumbbell x 20reps
40lbs x 10
50lbs x 8
35lbs x 8

- Military Machine Press
65lbs x 20reps
70lbs x 12
75lbs x 10
95lbs x 8
70lbs x 8

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
12lbs x 10
20lbs x 6
12lbs x 8

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 10
50lbs x 6
40lbs x 8

 

[SirDingo]

Phase2 Wednesday DAY4 LEGS

LEGS 03/19

- Smith Squats;
80lbs x 20reps
100lbs x 12
110lbs x 12
170lbs x 10
120lbs x 12

- Leg Presses
45lbs x 20reps
50lbs x 12
55lbs x 12
60lbs x 10
45lbs x 12

- Crunches;
4 x 20reps

Stiff Leg Deadlift's
20lbs x 20reps
25lbs x 12
30lbs x 8
25lbs x F

 

[SirDingo]

DAY1 CHEST

Friday 03/21

- Hammer Strength Machine Bench Press;
105lbs x 20reps
145lbs x 10
195lbs x 8
145lbs x 8

- Dumbbell Fly's
20lbs ea dumbbell x 20reps
25lbs x 10
30lbs x 8
20lbs x 8

- Low Incline Bench Press
50lbs each dumbbell x 20reps
55lbs x 10
65lbs x 8
50lbs x 8

- Military Machine Press
65lbs x 20reps
70lbs x 12
75lbs x 10
100lbs x 8
70lbs x 8

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
12lbs x 10
20lbs x 6
12lbs x 8

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 10
50lbs x 6
40lbs x 8

 

[SirDingo]

DAY2 CARDIO

Saturday 03/22

 

[SirDingo]

DAY3 BACK

Sunday 03/23

 

[SirDingo]

DAY4 LEGS

Monday 03/24

 

[SirDingo]

DAY5 OFF

Tuesday 03/25

 

[SirDingo]

DAY1 Again CHEST

Wednesday 03/26

 

[SirDingo]

DAY3 BACK

Sunday 03/23

- Lat Pull Down
60lbs x 20reps
70lbs x 12
90lbs x 8
60lbs x F

- Barbell Bent-Rows
30lbs x 20reps
40lbs x 12
50lbs x 8
40lbs x F

- Dumbbell Bent-Rows
25lbs x 20reps
30lbs x 12
40lbs x 8
30lbs x 18

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
12lbs x 8
10lbs x 12

- Barbell Curls
20lbs x 20reps
30lbs x 12
40lbs x 8
20lbs x 12

- Tricep Pressdowns
35lbs x 20reps
45lbs x 12
55lbs x 8
50lbs x F

- 1 Arm Preacher Curls
12lbs x 20reps
20lbs x 12
20lbs x 8
12lbs x F

- Barbell Reversed Curls
15lbs x 20reps
15lbs x 12
20lbs x 8
15lbs x F

 

[SirDingo]

DAY4 LEGS

Monday 03/24

- Smith Squats;
80lbs x 20reps
100lbs x 12
110lbs x 12
170lbs x 10
120lbs x 12

- Leg Presses
45lbs x 20reps
50lbs x 12
55lbs x 12
60lbs x 10
45lbs x 12

- Crunches;
4 x 20reps

Stiff Leg Deadlift's
20lbs x 20reps
25lbs x 12
30lbs x 8
25lbs x F

 

[SirDingo]

DAY1 Again CHEST

Wednesday 03/26

- Hammer Strength Machine Bench Press;
95lbs x 20reps
135lbs x 12
185lbs x 8
135lbs x

- Dumbbell Fly's
12lbs ea dumbbell x 20reps
20lbs x 12
35lbs x 8
20lbs x

- Low Incline Bench Press
40lbs each dumbbell x 20reps
45lbs x 12
55lbs x 8
45lbs x

- Military Machine Press
60lbs x 20reps
65lbs x 12
70lbs x 10
90lbs x 8
70lbs x

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
12lbs x 8
10lbs x

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
40lbs x

 

[SirDingo]

DAY3 BACK 03/28/08

- Lat Pull Down
60lbs x 20reps
70lbs x 12
90lbs x 8
60lbs x F

- Barbell Bent-Rows
30lbs x 20reps
40lbs x 12
50lbs x 8
40lbs x F

- Dumbbell Bent-Rows
25lbs x 20reps
30lbs x 12
40lbs x 8
30lbs x 18

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
12lbs x 8
10lbs x 12

- Barbell Curls
20lbs x 20reps
30lbs x 12
45lbs x 8
30lbs x 12

- Tricep Pressdowns
35lbs x 20reps
45lbs x 12
55lbs x 8
50lbs x F

- 1 Arm Preacher Curls
12lbs x 20reps
20lbs x 12
20lbs x 8
12lbs x F

- Barbell Reversed Curls
15lbs x 20reps
15lbs x 12
20lbs x 8
15lbs x F

 

[SirDingo]

DAY4 LEGS

Saturday 03/29/08

- Smith Squats;
90lbs x 20reps
110lbs x 12
120lbs x 12
170lbs x 10
120lbs x 12

- Leg Presses
45lbs x 20reps
50lbs x 12
55lbs x 12
65lbs x 10
45lbs x 12

- Crunches;
4 x 20reps

Stiff Leg Deadlift's
20lbs x 20reps
25lbs x 12
35lbs x 8
25lbs x F

 

[SirDingo]

DAY5 OFF

Sunday 03/30/08

 

[SirDingo]

DAY1 CHEST

Monday 03/31/08

- Hammer Strength Machine Bench Press;
100lbs x 20reps
140lbs x 12
190lbs x 8
140lbs x

- Dumbbell Fly's
12lbs ea dumbbell x 20reps
20lbs x 12
25lbs x 8
20lbs x

- Low Incline Bench Press
40lbs each dumbbell x 20reps
50lbs x 12
60lbs x 8
50lbs x

- Military Machine Press
60lbs x 20reps
65lbs x 12
70lbs x 10
100lbs x 8
70lbs x

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
10lbs x

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
40lbs x

 

[SirDingo]

DAY2 CARDIO Running

Tuesday 04/01/08

 

[SirDingo]

DAY3 BACK

Thursday 04/03/08

- Lat Pull Down
60lbs x 20reps
70lbs x 12
90lbs x 8
60lbs x F

- Barbell Bent-Rows
35lbs x 20reps
45lbs x 12
55lbs x 8
45lbs x F

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
12lbs x 12

- Barbell Curls
20lbs x 20reps
30lbs x 12
50lbs x 8
30lbs x 12

- Tricep Pressdowns
35lbs x 20reps
45lbs x 12
65lbs x 8
50lbs x F

- Dumbbell Bent-Rows
25lbs x 20reps
30lbs x 12
40lbs x 8
35lbs x 10

- Barbell Reversed Curls
15lbs x 20reps
15lbs x 12
20lbs x 8
15lbs x F

 

[SirDingo]

DAY4 LEGS

Friday 04/04/08

- Smith Squats;
90lbs x 20reps
110lbs x 12
130lbs x 12
180lbs x 10
110lbs x 12

- Leg Presses
45lbs x 20reps
50lbs x 12
55lbs x 12
65lbs x 10
45lbs x 12

- Crunches;
4 x 20reps

Stiff Leg Deadlift's
20lbs x 20reps
30lbs x 12
40lbs x 8
20lbs x F

 

[SirDingo]

DAY5 OFF

Saturday 04/05/08

 

[SirDingo]

DAY1 CHEST

Sunday 04/06/08

- Hammer Strength Machine Bench Press;
100lbs x 20reps
140lbs x 12
190lbs x 8
140lbs x

- Dumbbell Fly's
12lbs ea dumbbell x 20reps
20lbs x 12
30lbs x 8
20lbs x

- Low Incline Bench Press
40lbs each dumbbell x 20reps
50lbs x 12
65lbs x 8
50lbs x

- Military Machine Press
60lbs x 20reps
65lbs x 12
70lbs x 10
100lbs x 8
70lbs x

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
10lbs x

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
40lbs x

 

[SirDingo]

DAY2 CARDIO

Monday 04/07/08

 

[SirDingo]

DAY3 BACK

Tuesday 04/08/08

- Lat Pull Down
60lbs x 20reps
70lbs x 12
90lbs x 8
60lbs x F

- Barbell Bent-Rows
35lbs x 20reps
45lbs x 12
65lbs x 8
45lbs x F

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
12lbs x 12

- Barbell Curls
20lbs x 20reps
30lbs x 12
60lbs x 8
30lbs x 12

- Tricep Pressdowns
35lbs x 20reps
50lbs x 12
70lbs x 8
50lbs x F

- Dumbbell Bent-Rows
25lbs x 20reps
30lbs x 12
40lbs x 8
35lbs x 10

- Barbell Reversed Curls
15lbs x 20reps
15lbs x 12
20lbs x 8
15lbs x F

 

[SirDingo]

DAY4 LEGS

Wednesday 04/09/08

- Smith Squats;
90lbs x 20reps
110lbs x 12
140lbs x 12
190lbs x 10
110lbs x 12

- Leg Presses
45lbs x 20reps
50lbs x 12
55lbs x 12
65lbs x 10
45lbs x 12

- Crunches;
4 x 20reps

Stiff Leg Deadlift's
20lbs x 20reps
30lbs x 12
40lbs x 8
20lbs x F

 

[SirDingo]

DAY 5 OFF

Thursday 04/10/08

 

[SirDingo]

DAY1 CHEST = Keep this weight for a week 04/20/08

Friday 04/11/08

- Hammer Strength Machine Bench Press;
105lbs x 20reps
145lbs x 12
195lbs x 8
145lbs x

- Dumbbell Fly's
15lbs ea dumbbell x 20reps
20lbs x 12
30lbs x 8
20lbs x

- Low Incline Bench Press
45lbs each dumbbell x 20reps
55lbs x 12
65lbs x 8
45lbs x

- Military Machine Press
60lbs x 20reps
65lbs x 12
70lbs x 10
100lbs x 8
70lbs x

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
15lbs x 8
12lbs x

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
40lbs x

Push Ups bodyweight
2sets x F

 

[SirDingo]

DAY 2 CARDIO

Saturday 04/12/08

 

[SirDingo]

DAY3 BACK

Sunday 04/13/08

- Lat Pull Down
50lbs x 20reps
60lbs x 12
80lbs x 8
60lbs x F

- Barbell Bent-Rows
35lbs x 20reps
45lbs x 12
75lbs x 8
45lbs x F

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
15lbs x 12
20lbs x 8
15lbs x 12

- Barbell Curls
20lbs x 20reps
30lbs x 12
60lbs x 8
30lbs x 12

- Tricep Pressdowns
40lbs x 20reps
50lbs x 12
70lbs x 8
50lbs x F

- Dumbbell Bent-Rows
25lbs x 20reps
30lbs x 12
40lbs x 8
35lbs x 10

- Barbell Reversed Curls
15lbs x 20reps
15lbs x 12
20lbs x 8
15lbs x F

 

[SirDingo]

DAY4 LEGS

Monday 04/14/08

- Smith Squats;
90lbs x 20reps
120lbs x 12
150lbs x 12
200lbs x 10
110lbs x 12

- Leg Presses
45lbs x 20reps
50lbs x 12
55lbs x 12
70lbs x 10
45lbs x 12

- Crunches;
4 x 20reps

Stiff Leg Deadlift's
20lbs x 20reps
30lbs x 12
40lbs x 8
20lbs x F

 

[SirDingo]

DAY1 CHEST = Keep this weight for a week 04/20/08

Wednesday 04/16/08

- Hammer Strength Machine Bench Press;
105lbs x 20reps
145lbs x 12
195lbs x 8
145lbs x

- Dumbbell Fly's
15lbs ea dumbbell x 20reps
20lbs x 12
30lbs x 8
20lbs x

- Low Incline Dumbbell Bench Press
25lbs each dumbbell x 20reps
30lbs x 12
40lbs x 8
30lbs x

- Military Machine Press
60lbs x 20reps
70lbs x 12
100lbs x 8
60lbs x F

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
15lbs x 8
12lbs x

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
40lbs x

Push Ups bodyweight
2sets x F = 1x25 + 1x20

 

[SirDingo]

DAY3 BACK

Friday 04/18/08

- Lat Pull Down
50lbs x 20reps
60lbs x 12
80lbs x 8
60lbs x F

- Barbell Bent-Rows
35lbs x 20reps
45lbs x 12
75lbs x 8
45lbs x F

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
15lbs x 12
20lbs x 8
15lbs x 12

- Barbell Curls
20lbs x 20reps
30lbs x 12
60lbs x 8
30lbs x 12

- Tricep Pressdowns
40lbs x 20reps
50lbs x 12
70lbs x 8
50lbs x F

- Preacher Dumbbell Curls = nice and slow
12lbs ea Dumbbell x 20reps
15lbs x 12
25lbs x8
15lbs x F

- Barbell Reversed Curls
15lbs x 20reps
15lbs x 12
20lbs x 8
15lbs x F

 

[SirDingo]

DAY1 CHEST

Sunday 04/20/08

- Hammer Strength Machine Bench Press;
105lbs x 20reps
145lbs x 12
195lbs x 8
145lbs x

- Dumbbell Fly's
15lbs ea dumbbell x 20reps
20lbs x 12
30lbs x 8
20lbs x

- Low Incline Dumbbell Bench Press
30lbs each dumbbell x 20reps
35lbs x 12
40lbs x 8
30lbs x

- Military Machine Press
60lbs x 20reps
70lbs x 12
100lbs x 8
60lbs x F

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
15lbs x 8
12lbs x

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
40lbs x

Push Ups bodyweight
2sets x F = 1x25 + 1x20

 

[SirDingo]

LEGS

Monday 04/21/08

- Smith Squats;
90lbs x 20reps
120lbs x 12
160lbs x 12
210lbs x 10
120lbs x 12

- Leg Presses
45lbs x 20reps
50lbs x 12
55lbs x 12
70lbs x 10
45lbs x 12

- Crunches;
4 x 20reps

Stiff Leg Deadlift's
20lbs x 20reps
30lbs x 12
40lbs x 8
20lbs x F

 

[SirDingo]

DAY3 BACK

Tuesday 04/22/08

- Lat Pull Down
50lbs x 20reps
60lbs x 12
80lbs x 8
60lbs x F

- Barbell Bent-Rows
35lbs x 20reps
45lbs x 12
75lbs x 8
45lbs x F

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
15lbs x 12
20lbs x 8
15lbs x 12

- Barbell Curls
20lbs x 20reps
30lbs x 12
60lbs x 8
30lbs x 12

- Tricep Pressdowns
40lbs x 20reps
50lbs x 12
70lbs x 8
50lbs x F

- Preacher Dumbbell Curls = nice and slow
12lbs ea Dumbbell x 20reps
15lbs x 12
30lbs x8
20lbs x F

- Barbell Reversed Curls
15lbs x 20reps
15lbs x 12
20lbs x 10
15lbs x F