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

[SirDingo]

DAY 5 OFF

Thursday 04/10/08

 

[SirDingo]

DAY1 CHEST = Keep this weight for a week 04/20/08

Friday 04/11/08

- Hammer Strength Machine Bench Press;
105lbs x 20reps
145lbs x 12
195lbs x 8
145lbs x

- Dumbbell Fly's
15lbs ea dumbbell x 20reps
20lbs x 12
30lbs x 8
20lbs x

- Low Incline Bench Press
45lbs each dumbbell x 20reps
55lbs x 12
65lbs x 8
45lbs x

- Military Machine Press
60lbs x 20reps
65lbs x 12
70lbs x 10
100lbs x 8
70lbs x

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
15lbs x 8
12lbs x

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
40lbs x

Push Ups bodyweight
2sets x F

 

[SirDingo]

DAY 2 CARDIO

Saturday 04/12/08

 

[SirDingo]

DAY3 BACK

Sunday 04/13/08

- Lat Pull Down
50lbs x 20reps
60lbs x 12
80lbs x 8
60lbs x F

- Barbell Bent-Rows
35lbs x 20reps
45lbs x 12
75lbs x 8
45lbs x F

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
15lbs x 12
20lbs x 8
15lbs x 12

- Barbell Curls
20lbs x 20reps
30lbs x 12
60lbs x 8
30lbs x 12

- Tricep Pressdowns
40lbs x 20reps
50lbs x 12
70lbs x 8
50lbs x F

- Dumbbell Bent-Rows
25lbs x 20reps
30lbs x 12
40lbs x 8
35lbs x 10

- Barbell Reversed Curls
15lbs x 20reps
15lbs x 12
20lbs x 8
15lbs x F

 

[SirDingo]

DAY4 LEGS

Monday 04/14/08

- Smith Squats;
90lbs x 20reps
120lbs x 12
150lbs x 12
200lbs x 10
110lbs 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 CHEST = Keep this weight for a week 04/20/08

Wednesday 04/16/08

- Hammer Strength Machine Bench Press;
105lbs x 20reps
145lbs x 12
195lbs x 8
145lbs x

- Dumbbell Fly's
15lbs ea dumbbell x 20reps
20lbs x 12
30lbs x 8
20lbs x

- Low Incline Dumbbell Bench Press
25lbs each dumbbell x 20reps
30lbs x 12
40lbs x 8
30lbs x

- Military Machine Press
60lbs x 20reps
70lbs x 12
100lbs x 8
60lbs x F

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
15lbs x 8
12lbs x

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
40lbs x

Push Ups bodyweight
2sets x F = 1x25 + 1x20

 

[SirDingo]

DAY3 BACK

Friday 04/18/08

- Lat Pull Down
50lbs x 20reps
60lbs x 12
80lbs x 8
60lbs x F

- Barbell Bent-Rows
35lbs x 20reps
45lbs x 12
75lbs x 8
45lbs x F

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
15lbs x 12
20lbs x 8
15lbs x 12

- Barbell Curls
20lbs x 20reps
30lbs x 12
60lbs x 8
30lbs x 12

- Tricep Pressdowns
40lbs x 20reps
50lbs x 12
70lbs x 8
50lbs x F

- Preacher Dumbbell Curls = nice and slow
12lbs ea Dumbbell x 20reps
15lbs x 12
25lbs x8
15lbs x F

- Barbell Reversed Curls
15lbs x 20reps
15lbs x 12
20lbs x 8
15lbs x F

 

[SirDingo]

DAY1 CHEST

Sunday 04/20/08

- Hammer Strength Machine Bench Press;
105lbs x 20reps
145lbs x 12
195lbs x 8
145lbs x

- Dumbbell Fly's
15lbs ea dumbbell x 20reps
20lbs x 12
30lbs x 8
20lbs x

- Low Incline Dumbbell Bench Press
30lbs each dumbbell x 20reps
35lbs x 12
40lbs x 8
30lbs x

- Military Machine Press
60lbs x 20reps
70lbs x 12
100lbs x 8
60lbs x F

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
15lbs x 8
12lbs x

- Dumbbell Shrugs
35lbs each dumbbell x 20reps
40lbs x 12
50lbs x 8
40lbs x

Push Ups bodyweight
2sets x F = 1x25 + 1x20

 

[SirDingo]

LEGS

Monday 04/21/08

- 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]

DAY3 BACK

Tuesday 04/22/08

- Lat Pull Down
50lbs x 20reps
60lbs x 12
80lbs x 8
60lbs x F

- Barbell Bent-Rows
35lbs x 20reps
45lbs x 12
75lbs x 8
45lbs x F

- Side Dumbbell Laterals
12lbs each dumbbell x 20reps
15lbs x 12
20lbs x 8
15lbs x 12

- Barbell Curls
20lbs x 20reps
30lbs x 12
60lbs x 8
30lbs x 12

- Tricep Pressdowns
40lbs x 20reps
50lbs x 12
70lbs x 8
50lbs x F

- Preacher Dumbbell Curls = nice and slow
12lbs ea Dumbbell x 20reps
15lbs x 12
30lbs x8
20lbs x F

- Barbell Reversed Curls
15lbs x 20reps
15lbs x 12
20lbs x 10
15lbs x F