D3 Log

[d3track]

august has kicked my ass
too mcuh shit going on
the av is my motivation, i look liek hell, and i dipped under 205, not good
all the bs is done now, and i am shooting for 230 by april

 

[d3track]

8/31/04 Tuesday Hams/bis

seated leg curl
50, 90, 150, 130 x 8

sdl
135#, 225#, 135# x 8

lying leg curl
150, 170, 130 x 8

alternate db curl
35#, 45# x 9
55# x 6

2 arm preacher db
35# 2x9

single arm db preacher against the flat side
40# 2x8
drop 35#x8, 30#x5

machine curl
1 burnout set 120x11

at least i have been eating right and got back in the gym

 

[d3track]

9/1/04 Quads

extensions
1/2 stack x 12
stack 2x6

front squats (kicked my ass)
135# x 8
225# 4x5

hack machine
5plates per side
2x8
drop 5,4,3plates per side
each x 8

kaiser leg press sissy press
400 2x10

 

[JKurz1]

8/31/04 Tuesday Hams/bis

seated leg curl
50, 90, 150, 130 x 8

sdl
135#, 225#, 135# x 8

lying leg curl
150, 170, 130 x 8

alternate db curl
35#, 45# x 9
55# x 6

2 arm preacher db
35# 2x9

single arm db preacher against the flat side
40# 2x8
drop 35#x8, 30#x5

machine curl
1 burnout set 120x11

at least i have been eating right and got back in the gym

How do you like this routine?

 

[d3track]

just the hams/bis together?

 

[Scotsman]

august has kicked my ass
too mcuh shit going on
the av is my motivation, i look liek hell, and i dipped under 205, not good
all the bs is done now, and i am shooting for 230 by april

Keep you motivation working for you. Sounds like you have a tough but obtainable goal so just keep "Killing that shit" as beast would say.

Cheers,
Scotsman

 

[d3track]

thanks scots

Friday 9/3/04
delts/tris

bent db laterals
35#, 45#, 55# x 8

push press
135# x 8
185# x 6
205# 2x2
185# x 4

upright rows
65#, 85#, 105#, 125# x8

front raises
30# 2x8
35# 2x8

side laterals
30# 2x8

db over head ext
35# 3x8

dips
3x10

press downs
10plate 3x8

 

[d3track]

Sunday 9/5/04
bis

alt standing db curls
25#, 35#, 45# x8
55# x5

camber bar standing curls
75#, 85#, 95#, 75# x10 (i did these as strict as possible, almost perfect, i realized my form had been slacking)

one arm db preacher curls
40# 2x10
drop set 40#, 30#, 20#
9,5,5

 

[d3track]

Monday 9/6/04 quads

extensions
1/2 stack x10
stack 2x8

front squats
135# x 8
225# x 5
315# x1 (burried myself on the second rep)
225# x 5

feet together leg press
4plates/side; 6plates/side; 9plates/side x 8
7p/s; 5p/s x 6

hack feet together
4plates/side 2x8

 

[d3track]

9/8/04
calves/chest

standing calf raise
100,200,300,400 x 10

seated raise
250,350,450,550 x8

standing single raise w 35# db
2x10

flat db flye
40#, 60#, 80#, 80# x 8

incline bb
135# x 10
185# x 5
225# x 3 (shit)
185# x 8
135# x 8

chest press machine
200, 230, 200 x 6

incline db press
80# 2x8