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

[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