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Old 06-05-2009
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Tuesday June 2, 2009

I don't like this routine . I used to spend 45 min at the gym and that was perfect. With this routine, I spend like 1h30 (and I don't rest between sets) there and it's too much. I need help, I hope that pete will give me another routine soon.

Pec Deck
55x10
66x10
77x10

Decline press
88x10
121x10

Vertical Press
176x8
176x8
187x6

Flat Bench Press
44x10
97x8
97x8

Incline Smith Bench Press
44x10
66x8
77x8
88x6

Weighted dips
44x10
66x10
88x10
99x8

Tris pressdowns
60x12
80x12
85x12
90x12

Abs
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Old 06-05-2009
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Wednesday June 3, 2009
Shoulder Press
44x10
44x10
55x10
66x10
77x10
88x8

Lateral Raises

44x10
50x10
55x10

Upright rows
40x10
45x10
50x10
55x10

Flyes
22x10
22x10
33x10
44x8

Seated calves
88x15
88x15
99x15
99x15

Standing calves
44x25
66x25
77x25
88x25
Last edited by XTREME; 06-10-2009 at 01:20 AM.
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Old 06-05-2009
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Default Thursday June 4, 2009
Wide grip lat pulldowns
66x10
88x10
99x10
110x8

Bent over rows
66x8
77x8
88x8
110x8

Reverse grip lat pulldowns
66x10
88x10
110x10
110x6

One arm row
44x10
55x10
66x8

Seated rows
88x10
99x10
110x10

I had no energy left to do biceps ....
Last edited by XTREME; 06-10-2009 at 01:20 AM.
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Old 06-10-2009
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Great log, very detailed, please keep it updated, this will be very beneficial for members.
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Old 06-13-2009
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Monday June 8, 2009
Squats
44x12
66x12
88x12
97x12

Bent over rows
88x12
99x12
99x12
110x12

Lying leg curls
22x12
28x12
33x12

Pulley curls
44x12
55x12
66x12
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Old 06-13-2009
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Wednesday June 10, 2009
Next week I'm gonna start the new routine that pete gave me but for now, I'm doing a routine that I hadn't done in 6 months and I like it!

Military Press
44x12
66x12
77x12
44x20

Deadlifts
66x12
88x12
110x12
110x10

Good Mornings
60x12
75x12
80x12
80x12
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Old 06-13-2009
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Friday June 12, 2009
Prisoner squats
Seated rows (77x10, 88x10, 90x10)
Alternating lunges with db (using 26lbs dumbells)
Lateral raises (machine => 44x10, 50x10, 55x10)
Dumbell flyes (24lbs)
Hyperextensions (with a 11lbs plate in the hands)
Pike sit-ups
Hanging leg raises
Cable crossovers (50lbs for the last 10 reps)
Clean & Press

10 reps in 3 rotations without rest


I hate it when ppl at the gym tell me "You're going already? You haven't done much" .. wtf .. I go to the gym, I lift and I'm gone, sorry if I give the impression of doing nothing ..

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Old 06-13-2009
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What are prisoner squats?Great log btw
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Old 06-14-2009
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whos pete your trainer??
whats your goals??fitness??

tuesday wedensday and thursday seem like to much,are you recovering ok from that??

BTW nice log!!
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Old 06-15-2009
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Prisoner squats
Pete is someone you know under the name bigpetefox. He's a NPC competitor and personal trainer.

My goals are more mass (I want to be muscular, I'm not at all the fitness/figure type).
I have a 3-day split which enables me to recover on off days (I'm considering doing cardio - HIIT 20 min from next week).

Today is Day 1 of my new routine.

Monday June 15, 2009

Pec Deck
44x12
66x12
77x12

Alternating lunges
1st set (12 reps) with 26lbs dumbbells
2nd set (12 reps) with 31lbs dumbbells
3rd set (12 reps) with 35lbs dumbbells

Overhead press
26x12
31x12
35x12

(3 movements 12 reps each done in supersets with 30 sec rest between sets).

Lateral raises
44x10
50x10
55x10

Bent over
44x12
66x12
77x12

also done in supersets.

Heart was pumping even if I thought I hadn't done much. Workout completed in 30 minutes.
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Old 06-15-2009
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im no expert but i hope he changed your diet to,it seems to me this is not enuff food to put on mass,also (to me) the routine looks more like a weight loss work out.
maybe we can get IPL,bdd814,lacy to chime in here,all women and all compete!!

Breakfast
1 supershake

Mid morning
Protein pudding (22g protein)

Lunch
A tuna salad

Dinner
Salmon and asparagus
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Old 06-17-2009
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Quote:
Originally Posted by luvthetest View Post
im no expert but i hope he changed your diet to,it seems to me this is not enuff food to put on mass,also (to me) the routine looks more like a weight loss work out.
maybe we can get IPL,bdd814,lacy to chime in here,all women and all compete!!

Breakfast
1 supershake

Mid morning
Protein pudding (22g protein)

Lunch
A tuna salad

Dinner
Salmon and asparagus
That's what I had the day I was having stomach issues, luvthetest. I eat more on "normal" days, don't worry. I usually eat 6 times a day (3 meals, 3 snacks).
I'm not as ripped as I used to be and pete knows that. I like supersets, it gets my heart pumping in no time.

Squats
20x12 (warm up set)
75x12
88x12
110x12

Hyperextensions
12 (with a 11lbs plate in the hand)
12
12 (with a 22lbs plate in the hand)
12

Seated calf raises
77x12
88x12
99x12
110x12

3 movements 12 reps each. I repeat the 1st 3 movements 2 to 3 times with 30 sec between sets.

Decline leg raises
12
12
12
12

Seated twist
12
12
12
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Old 06-17-2009
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Quote:
Originally Posted by milleniumgirl View Post
That's what I had the day I was having stomach issues, luvthetest. I eat more on "normal" days, don't worry. I usually eat 6 times a day (3 meals, 3 snacks).
I'm not as ripped as I used to be and pete knows that. I like supersets, it gets my heart pumping in no time.

gottya,sorry for all the questions i just like to know about diff diets and routines.like i said im no expert so i gotta ask a`lotta questions LOL!!
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Old 06-17-2009
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Quote:
Originally Posted by luvthetest View Post
gottya,sorry for all the questions i just like to know about diff diets and routines.like i said im no expert so i gotta ask a`lotta questions LOL!!
No worries, luvthetest, I like asking questions to others too. I wasn't really keen on starting this routine b/c I like lifting heavy (basic movements like bench, squats, deadlifts) but I'm gonna give it a go and see how it works. If I don't see results, I'll go back to HST.
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Old 06-18-2009
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Quote:
Originally Posted by milleniumgirl View Post
No worries, luvthetest, I like asking questions to others too. I wasn't really keen on starting this routine b/c I like lifting heavy (basic movements like bench, squats, deadlifts) but I'm gonna give it a go and see how it works. If I don't see results, I'll go back to HST.
im with ya i prefer heavy to.i see alotta ppl get stuck in the more is better way of thinking and really all their doing is over training!!
im on a lite weight high rep routine right now to and hate it,needed a break from heavy and need to shed a....uuhhh.....ton or so LOL!!
keep us posted on how things go im intrested to see!!
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Old 06-19-2009
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Default Friday June 19, 2009
Overhead Press
31x12
32x12
35x12

Cable Tricep Pressdowns
70x12
85x12
90x12 (I was about to puke at the end of the 3rd set)

Alternating db curls
22x12
29x12
31x12
(everything in supersets)

Close grip push ups
12
12
12

Physioball crunches
15
15
15
(supersets again)
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Old 06-22-2009
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Monday June 22, 2009

Pec Dek
44x12
66x12
77x12
88x8

Alternating lunges using 31lbs dumbbells
12
12
12

Overhead Press
33x12
40x12 (personal best)
40x12 (I could probably do more with a spotter)

(I did those 3 movements in supersets)

Lateral raises
40x10
50x10
55x10

Bent over rows
66x12
77x12
88x12

Those 2 movements in supersets again.

I left the gym after 35 minutes and of course, guys told me once again "What? Is that all you're doing?" ...
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Old 06-24-2009
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Default Wednesday June 24, 2009
Box Squats
44x12
88x12
110x12
119x12

Hyperextensions
(with a 22lbs plate in the hand)
12
12
12

Seated calf raises
88x12
99x12
110x12

Decline leg raises
12
12
12

Seated twist
12
12
12

Everything in supersets as usual.

30 minutes and I'm done
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Old 06-26-2009
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Friday June 26, 2009

Overhead Press
40x12
40x12
40x12
44x8

Cable Tricep Pressdowns
70x12
85x12
105x12

Alternating db curls
22x12
25x12
30x12

(the 3 movements in supersets)

Close grip push ups
12
12
12

Physioball crunches
15
15
15

(in supersets again)


I had a gastroscopy earlier this morning and they gave me Valium I.V. and that had a bad influence on my workout: my muscles were all soft
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Old 06-29-2009
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Default Monday June 29, 2009
Pek Dek
44x12
66x12
77x12
88x10

Alternating lunges
1 set (12 reps) with 31lbs dumbbells
1 set (12 reps) with 35lbs dumbbells
1 set (12 reps) with 40lbs dumbbells

Overhead press
40x12
45x12
50x12

(3 movements 12 reps each done in supersets with 30 sec rest between sets).

Lateral raises
44x10
50x10
55x10
61x8

Bent over rows
77x12
88x12
99x12

It was far too hot at the gym (even if it was 7:30AM), there is no air conditioning and when you're supersetting, you can hardly breathe

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