IBreastfeedJohnMadden's Log

Discussion in 'Training Logs' started by IBreastfeedJohnMadden, Jan 20, 2009.

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  1. IBreastfeedJohnMadden

    IBreastfeedJohnMadden New Member

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    Location:
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    I have a very simple workout regimen. I stole it from pro wrestler Lance Storm a few years ago. Went from skinny to broly in college, and then let it all turn to fat in recent years.

    I'm starting back up at 220 lbs.

    I try not to change weight for each exercise. Usually 12x, 10x, 8x, 6x - same weight. I don't care if its heavy, I want to be at near-failure at on the last rep of each exercise.
    __________

    Day 1: Chest and Biceps:

    Bench Press (currently w/ dumbbells)
    4 Sets. 12x,10x,8x,6x
    Incline Bench Press (currently w/ dumbbells)
    4 Sets. 12x,10x,8X,6x
    Flat Bench Flys w/dumbbells
    4 Sets. 15x, 12x, 10x, 8x
    Standing Bar Curls (currently w/ e-z bar)
    4 Sets. 12x, 10x, 8x, 6x
    Standing Dumbbell Curls (Alternating)
    4 Sets. 12x, 10, 8x, 6x
    Hammer Curls w/ dumbbells
    2 Sets To Failure


    Day 2: Cardio (60+ minutes on Eliptical)


    Day 3: Shoulders/Legs:

    Side Dumbbell Raises
    4 Sets. 12x, 10x, 8x, 6x
    Seated Military Press w/ dumbbells
    4 Sets. 12x, 10x, 8x, 6x
    Front raises with dumbbells (palms down, alternating)
    4 Sets. 12x, 10x, 8x, 6x
    Straight Bar Vertical Row
    4 Sets. 12x, 10x, 8x, 6x
    Standing Dumbbell Shrugs
    2 Sets to Failure
    Leg Press
    4 Sets. 20x, 16x, 12x, 8x


    Day 4: Cardio. (60+ minutes on eliptical)


    Day 5: Triceps/Back:

    Pulldowns (hands shoulder width)
    4 Sets. 12x, 10x, 8x, 6x
    Reverse Pulldowns (Hands near center of bar, palms facing me)
    4 Sets. 12x, 10x, 8x, 6x
    Head Crushers w/ E-Z Bar
    4 Sets. 12x, 10x, 8x, 6x
    Seated "Hammer" rows (Palms facing each other)
    4 Sets. 12x, 10x, 8x, 6x
    Seated Straight Bar rows (palms down)
    4 Sets. 12x, 10x, 8x, 6x
    Standing Tricep Extentions (w/cable)
    4 Sets. 12x, 10x, 8x, 6x

    Day 6: Cardio (60+ minutes on eliptical)

    **no day off**
     
  2. IBreastfeedJohnMadden

    IBreastfeedJohnMadden New Member

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    Location:
    Des Moines, Iowa
    Wednesday, January 21, 2009.

    60 min. Elliptical.
     
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