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

[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