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

[SirDingo]

DAY1 CHEST

Friday 04/25/08

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

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

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

- Military Machine Press
65lbs x 20reps
75lbs x 12
100lbs x 12
60lbs x F

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

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

Push Ups bodyweight
3sets 1x20, 1x15, 1x15

 

[SirDingo]

Going back to Phase 1 to bulk up some more, will try Phase 3 in a month or so ;

DAY2

- Smith Machine Bench Press
105lbs x 25reps
125lbs x 15
145lbs x 10

- Military Machine Press
60lbs x 25reps
70lbs x 15
75lbs x 10
100lbs x 12
65lbs x F

- Side Dumbbell Laterals = Standing ?
10lbs each dumbbell x 25reps
12lbs x 15
12lbs x 10
15lbs x 12
10lbs x F

- Dumbbell Shrugs
35lbs each dumbbell x 25reps
40lbs x 15
40lbs x 10
50lbs x 12
40lbs x F

- Tricep Pressdowns = one arm
15lbs x 25reps
20lbs x 15
20lbs x 12
25lbs x 12
15lbs x F

- Tricep Pressdowns
40lbs x 25reps
50lbs x 15
55lbs x 10
70lbs x 12
50lbs x F

 

[SirDingo]

DAY 4 LEGS

Wednesday 04/30/08

- 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]

DAY1 BACK
Saturday 05/03/08

- Barbell Bent-Rows
35lbs x 25reps
40lbs x 15
45lbs x 10
75lbs x 7
35lbs x F = Right away after 4th set

- Lat Machine Pulldowns
50lbs x 25reps
55lbs x 15
60lbs x 10
80lbs x 7
50lbs x F

- Seated Bent over Side Dumbbell Laterals = goes under
10lbs x 25reps
12lbs x 15
15lbs x 10
20lbs x 7
10lbs x F

- Cable Rows
40lbs x 25reps
50lbs x 15
70lbs x 10
90lbs x 7
50lbs x F

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

 

[SirDingo]

DAY 2
Sunday 05/04/08

- Machine Bench Press
105lbs x 25reps = Nice and slow
125lbs x 15
145lbs x 10

- Military Machine Press
65lbs x 25reps
70lbs x 15
75lbs x 10
100lbs x 7
65lbs x F

- Side Dumbbell Laterals
10lbs each dumbbell x 25reps
12lbs x 15
15lbs x 10
20lbs x 7
10lbs x F

- Dumbbell Shrugs
35lbs each dumbbell x 25reps
40lbs x 15
40lbs x 10
50lbs x 7
40lbs x F

- Tricep Pressdowns = one arm
15lbs x 25reps
20lbs x 15
20lbs x 12
25lbs x 7
15lbs x F

- Tricep Pressdowns
40lbs x 25reps
50lbs x 15
60lbs x 10
70lbs x 7
50lbs x F