CrackityJones

Discussion in 'Training Logs' started by CrackityJones, Mar 26, 2008.

Thread Status:
Not open for further replies.
  1. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    3/25/08
    Legs (snagged this routine from Neo22's log :cool:)
    Leg Ext - 180x13-15x3
    Squats (Narrow Stance, slightly below parallel) - 225x10,245x10,265x8
    Walking DB Lunges (big steps) - 40'sx25x2
    Leg Press (feet close and low) - 360x15, 450x14, 500x12
    Lying Ham Curls - 80x15, 90x15, 110x12
    Standing Calf Raise - 140x15x5
    Seated Calf Raise - 70x12-15x5
     
    Last edited: Mar 27, 2008
  2. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    no homo
     
  3. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    3/26 Arms
    Seated Alternate DB Curls - 30,35,40x12-15
    Standing BB Tri Ext - 65,85,95x10-12
    Standing Concentration Curls - 30's x12, 35x10, 30x10
    DB Tri Extensions - 45x15,55x15,65x12
    Cable Curls - 100x12x3
    Reverse Pushdown - 80x12x4
    Hammer Preacher Curl - 45x20x2
    Reverse Wrist Curls
    Wrist Curls
    Cable Crunches - 150x15x4
     
  4. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    do work son.
     
  5. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    you know how we do
     
  6. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    3/27 Back
    Single Arm Hammer High Row - 60x15, 70x12, 60x15
    BO BB Row - 195x10, 205x10, 225x8, 195x12
    Single Arm Hammer Low Row - 70x15x4
    SS WG Pulldown/CG Seated Cable Row - 110x10/105x10, 110x8/100x8, 110x6/100x6
    BB Shrugs - 225x8x4
    Haney Shrugs - 155x10-12x5
    Torso Rotations - 110x15x4(8 sets total)
    Low Cable Shrugs (not sure what to call these, 1 cable in each hand) - 60/handx20, 80x20
    Parallel Bar Pull - Ups 6,5,5 (back was shot)
     
  7. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    3/28 Shoulders
    Standing DB Side Lateral Raises - 17.5x10x3
    Standing BB Military Press - 95x10, 115x8, 135x5 (push pressed last one), 115x7
    Cable Lateral Raises - 30x12-15x4 dropset 20x10
    Cable Front Raises - 70x10, 60x10-13x3, drop 50x15
    BO DB Lateral Raises - 15x12-15x4
    Pec Deck Rear Delt Flys - 70x10-12x4
     
  8. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    You might want to do bradford presses instead of military presses since they keep tension on the delt all the time instead of incorporating the triceps.



    Also, which Golds do you go to again? Moving in a few weeks and I don't want to drive down to the GT gym to do my accessory shit.
     
  9. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    :cool: Will try em. I'm at the one on Roswell Rd. south of Abernathy. That'd be badass man I miss havin a partner.
     
  10. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    3/31 Chest
    Incline BB - barx11ty, 135x10, 165x10, 185x10, 205x8, 185x6
    Decline BB - 185x8,6,6 (my forearms were giving out here.. tips on how to improve?... negs w/heavy weight?)
    Hammer Incline Press - 140x8-10x4
    Hammer Wide Press - 160x8-10x4
    Underhand Low Pulley Crossovers - 40x10-12x3
    Hammer Crunch Machine
     
  11. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    sounds good...no homo...


    as far as your forearms giving out...

    did it feel like lactic acid was building up or was something else happening?
     
  12. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    4/1 Legs
    Hammer Leg Exts - 180x15x3
    BB Squats - (close stance slightly below parallel) 225x10, 245x10, 275x8
    SLDLs - 135x12, 185x10, 225x8
    Leg Press - 360x12, 450x12, 540x12
    Lying Leg Curl - 90x8-12x3
    SS Standing Calf Raise/Seated Calf Raise - 160x10/45x10 x5
     
  13. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    that was part of it. but I always struggle more stabilizing the weight on bench than I do moving it with my chest.
     
  14. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    Are you actively squeezing the bar and trying pull it apart? That will help you stay tighter which will improve stability.
     
  15. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    4/02 Arms
    Seated Alternating DB Curls - 35x12, 40x12, 45x8
    Standing BB Extensions - 65x12, 85x12, 95x10
    Standing Concentration Curls - 30x12, 35x10, 40x7
    Seated DB Extensions - 55x15, 65x15, 75x11
    BB Curls - 75x10, 85x8, 95x6
    Decline BB CG Press - 135x12, 185x6, 135x12
    Wrist Curls
    meh
     
  16. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    4/03 Back
    Single Arm Hammer High Row - 60x13, 70x12, 70x12
    BO BB Row - 135x12, 185x10, 205x10, 225x7, 225x7, 225x6
    Single Arm Hammer Low Row - 90x12-13x4
    WG Pulldown - 130x10, 140x7, 120x8
    Straight Arm Pulldown - 40x12-15x4
    SS BB Shrugs/Standing Calf Machine Shrugs - 225x10/200x10 x5
     
  17. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    4/04 Got in the gym late so I did some misc. work I missed throughout the week, shoulders tomorrow.
    Reverse Wrist Curls - 10,15x12-15x8
    Cable Crunches - 150x15, 160x15, 160x13, 160x10
    Leg Raises - 4x15
    Push-ups
     
  18. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    4/05 Shoulders
    Standing Lateral Raises - 15x15x3
    Standing Military Press - 95x10, 115x10, 125x7
    Bradford Press - 95x8,7,6 (1 rep = behind head and front press)
    Incline Bench Lateral Raises - 20x12, 25x10, 25x8
    Arnold Press - 35x12, 10
    Bent Over Lateral Raises - 15x13, 20x12, 25x10, 15x15
    Upright Row - 95x10,10,10
    Rear Delt Fly - 70x20x2
     
  19. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    4/07 Chest
    Incline DB - 60x10, 70x10, 75x10, 80x5 :hsugh:
    Decline BB - 155x12, 175x11, 185x8 rotator cuff pain
    Hammer Incline - 140x12,10
    Hammer Wide - 180x12,12,10 drop 90x12
    Low Pulley Crossover
    Incline DB Fly
     
  20. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    4/08 Legs
    Hammer Leg Ext - 180x15, 230x15, 270x12 :cool:
    Squats - 225x8, 255x8, 275x8, 295x7 went down for 8 & didn't come back up.
    Walking DB Lunges - 45x15x2
    Lying Leg Curls - 70x15, 90x12x3
    Standing Calf Raises - 180x10x5
    Seated Calf Raises - 70x12-13x4
     
  21. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    4/09 Arms
    Incline Bench Alternating DB Curls - 40x10, 45x8, 40x8, 35x10
    Single Arm Hammer Preacher Curls - 25x15, 35x12, 40x10
    Single Arm Cable Curls - 40x15, 50x12, 60x10
    Rope Pulldowns - 100x15, 110x12, 100x12
    CG Decline Bench - 135x12, 185x9, 185x7
    Single Arm Underhand Pulldown - 40x15, 50x12, 50x12
    Behind Back BB Wrist Curls
    BB Reverse Wrist Curls
    DB Reverse Wrist Curls
     
  22. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    4/10 Back
    Hammer High Row Single Arm - 60x15x2
    BO BB Rows - 135x8, 185x8, 205x8, 225x8, 245x7, 225x8
    Single Arm BO Cable Rows - 80x15, 90x12,12
    SS WG Pulldowns/Seated Cable Rows 110x10/110x10, 120x8/110x8, 100x10/110x6drop80x6
    Trip SS BB Shrugs/Haney Shrugs/Standing Calf Machine Shrugs - 225x10/90x10/180x10 x3
     
  23. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    04/12 Shoulders
    Cuff Work
    Seated BB Military - barx20, 95x8, 115x8, 135x8, 145x6
    Incline Bench Lat Raises - 20x12x4
    Seated Bradford Presses - 95x8,7,6
    Upright Rows WG - 95x8,8,8 115x6 drop 95x6
    SS Rear Delt Fly/BO Cable Laterals - 100x12/20x12 x4
    Cable Lat Raises - 20x20x2
     
  24. CrackityJones

    CrackityJones OT Supporter

    Joined:
    Nov 12, 2004
    Messages:
    8,783
    Likes Received:
    0
    Location:
    ATL HO
    04/15 Chest
    Incline DB - 65x8, 70x8, 75x8, 80x7
    Decline BB - 185x8, 195x8, 205x8
    Incline Hammer - 90x15, 140x13, 160x11
    Wide Hammer - 90x15, 160x13, 180x11, 200x10
    SS High Pulley Crossover/Low Pulley Crossover - 40x12/25x12 x3
    Cable Crunches
    Crunch Machine
     
  25. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    fuck dude....wanna grab some beers this week?


    you coming to the Highlander next week?
     
Thread Status:
Not open for further replies.

Share This Page