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

[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