my log

[blouisgod]

monday run, abs

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[blouisgod]

tuesday

bench
135 x 12
225 x 12
275 x 3 x 6
245 x 10

palms in
185 x 8
195 x 8
205 x 6

widegrip hammer
6 plates x 3 x 8

lat pull down
205 x 3 x 8

close grip pull down
185 x 8
190 x 8
195 x 8

bent over barbell row
135 x 3 x 8

barbell curl
115 x 3 x 6

seated curl
45 x 3 x 8

[blouisgod]

wed

abs

[blouisgod]

ths

military
185 x 3 x 6

barbell row
135 x 3 x 6

side delt raise
25 x 3 x 8

bent over fly
50 x 3 x 8

shrugs
185 x 3 x 10

skull crusher
50 x 12
75 x 3 x 8

palms up tri extension
60 x 8
70 x 8
85 x 8

run 10 mins

[blouisgod]

sunday

bench
135 x 10
225 x 8
245 x 8
255 x 6
265 x 4

incline dumbell
70 x 3 x 8

cable crossover
15 x 10
30 x3 x 8

laterall pull down cable
15 x 3 x 8

lat pull
205 x 3 x6

wide grip row
110 x 3 x 6

got a new GT bike, spent 1 hr on it

[blouisgod]

tues

dumbell military
45 x 10
60 x 8
65 x 8
70 x 5

barbell row
135 x 3 x 6

seated lateral raise
20 x 3 x 8

bent oiver fly
50 x3 x 8

barbell curl
115 x 6
120 x 6
125 x 6

close grip preacher
85 x 8
95 x 8
105 x 8

Off in orlando for about 5 days...

[blouisgod]

skull crushers
45 x 12
70 x 8
75 x 8
80 x 8
85 x 8

palms in extension
80 x 3 x 8

squats
185 x 3 x 8

seated calf
4 plates

run 20 mins

[blouisgod]

aight back from work conference

sunday

bench
135 x 12
225 x 10
265 x 6
275 x 6
285 x 4

bent over barbell row
135 x 10
140 x 8
145 x 8

palms in bench
185 x 3 x 8

bent over dumbell row
95 x 3 x 8

cable cross overs
25 x 10
35 x 8
40 x 8
42.5 x 7

lateral pull down
20 x 3 x 8

lat pull down, single arm machine
160 x 3 x 8

then driving range

[blouisgod]

monday ran

tues

behind head military
135 x 8
140 x 6
145 x 6

barbell upright row
135 x 3 x8

dumbell bent over fly
50 x 3 x 8

seated lateral raise
20 x 3 x 8

skull crushers
75 x 8
80 x 8
85 x 8

dips
12 x 3

preacher
105 x 8
115 x 8
125 x 8
135 x 6

[blouisgod]

wed thurs

ran, abs

[blouisgod]

friday, chest back and bis, but didnt log it

[blouisgod]

saturday didnt do anything worth logging

[blouisgod]

sunday

dumbell military no spot
65 x 3 x 8

bent over fly
55 x 3 x 8-6

seated lateral raise
25 x 3 x 8

barbell raise
135 x 3 x6

skull crusher
80 x 3 x 8

palms up tris
75 x 8
80 x 8
85 x 8

[blouisgod]

whoops, havent been logging lol

[blouisgod]

friday

bench
135 x 10
225 x 10
265 x 8
275 x 6
285 x 3

palms in bench
185 x 8
195 x 8
205 x 6
215 x 4

cable crossover
20 x 12
35 x 8
40x 8
42.5 x 6

decline hammer press
225 x 10
275 x 8
295 x 8
315 x 8

barbell curl
125 x 3 x 8

seated curls
45 x 3 x8

[blouisgod]

back, legs

wide pullups with 25 lbs
6 reps x 3

behind the head pullups
10 x 3 x 8

barbell row
155 x 3 x 8

deadlifts
155 x 3 x 8

lateral pull down, cage
20 x 8
25 x 8
30 x 8

squats
195 x 3 x 8

seated calf raise
90 x 10 x 10

[robbclark1]

Originally Posted by blouisgod

back, legs

wide pullups with 25 lbs
6 reps x 3

behind the head pullups
10 x 3 x 8

barbell row
155 x 3 x 8

deadlifts
155 x 3 x 8

lateral pull down, cage
20 x 8
25 x 8
30 x 8

squats
195 x 3 x 8

seated calf raise
90 x 10 x 10

I would keep the behind the back things limited. They strain the rotator cuff.

http://health.msn.com/dietfitness/ar...&wa=wsignin1.0

Posterior (Behind-the-Neck) Pull Downs: This exercise rotates your shoulders into a position that strains your rotator cuffs, paving the way for inflammation. "I've also seen guys pull the bar down so fast that they crack their spinous processes [little nubs on top of the vertebrae]," says Pearson.

Safe Alternative: Anterior (Front) Pull Downs: Not only is pulling the bar to your chest easier on your shoulders, but "it flexes the lats through a greater range of motion, accelerating muscle growth," says Pearson.

Behind-the-Neck Shoulder Presses: Just as posterior pull downs strain your shoulders on the way down, this exercise hurts them on the way up. Pearson says it also puts too much stress on the acromioclavicular joints (those little knobs on the tops of your shoulders), which can lead to an overuse injury commonly referred to as weight lifter's shoulder.

Safe Alternative: Alternating Shoulder Presses: Sit on a Swiss ball and hold a pair of dumbbells overhead with your arms straight and palms facing each other. Next, bend your left elbow and lower your left arm, moving your elbow out to the side, until your upper arm is parallel with the floor. Press it back up and repeat with your right arm.

Straight Bar Curls: If you let your arms hang loosely by your sides, you'll notice that your palms face inward. The problem with straight bar curls is that they lock your arms into an unnatural palms-up position. "In so doing, you're stressing your elbow joints, and that can lead to tendinitis," says Pearson.

Safe Alternative: E-Z Bar Curls: The bar is angled to put your elbows in a more natural neutral position.

Leg Extensions: The four parts of your quadriceps are designed to work together as one, but a recent study in Medicine & Science in Sports & Exercise found that leg extensions activate the sections slightly independently of one another. Even a five-millisecond difference can cause uneven compression between the kneecap and thighbone, inflaming the tendon that connects the kneecap to the shinbone (a painful injury known as jumper's knee).

Safe Alternative: Squats: To squat safely, place the bar across your shoulders (not your neck) and keep your back straight, bending slightly at the hips through the squatting motion. Proper form is crucial with this exercise.

Sit-ups: Not only are sit-ups bad for your neck, but they're also one of the least-effective abdominal exercises you can do, according to a recent study at San Diego State University.

Safe Alternative: Bicycle Crunches: That same study found the bicycle maneuver works the abs and obliques 250 percent better than traditional crunches or sit-ups. Lie on your back with your feet up in the air, then bend your knees at a 90-degree angle. With your hands behind your ears, pump your legs back and forth while moving your armpits (not your elbows) toward the opposite knees.

[electric130]

Originally Posted by robbclark1

I would keep the behind the back things limited. They strain the rotator cuff.

http://health.msn.com/dietfitness/ar...&wa=wsignin1.0

links bad. you got the full link? i wanne email it to some people.

[robbclark1]

Originally Posted by electric130

links bad. you got the full link? i wanne email it to some people.

I posted the content in the post incase the link went bad. Just take that.

[blouisgod]

i only do pull ups behind the head no other exercises, its a good stretch after doing forwards. good fyi for everyone though.

[blouisgod]

military dumbell
45 x 12
65 x 3 x 8

barbell row
135 x 3 x 6

bent over flys
50 x 3 x 8

lateral raise
25 x 3 x 8

skull crushers
80 x 3 x 8

tri push down, palms up
85 x 3 x 8

stretching/ run

[blouisgod]

thurs

bench
135 x 12
225 x 12
275 x 6
285 x 6
295 x 3

cable crossover
40 x 8
42.5 x 8
45 x 8

decline hammer
6 plates x 3 x 8

incline hammer
2 plates x 3 x 6

preacher
125 x 3 x8

seated curls
45 x 3 x 7

[blouisgod]

pullups
8 x 3 with 25 lbs

bent over row
155 x 3 x8

deadlifts
155 x 3 x8

lateral pulldown
30 x3 x 8

squats
195 x 3 x 8

calfs
10 x 10 x 90

[blouisgod]

behind the head military
135 x 3 x8

barbell upright row
135 x 3 x 6

bent over fly
50 x 3 x 8

lateral dumbell raise
25 x 3 x8

skull crushers
85 x 3 x 8

trip pull down
85 x 3 x8

[blouisgod]

wide wide wide grip bench
135 x 12
225 x 10
245 x 8
255 x 6
265 x 6

incline bench
185 x 8
195 x 8
205 x 6

crossovers
40 x 8
42.5 x 6
42.5 x 6

deline hammer
6 plates x 3 x 8

squats
195 x 3 x 8

calf raises
2 plates x 10 x 10

leg extension
220 x 3 x 8

[blouisgod]

was on vacation for a week

bench, hands closer
225 x 10
245 x 3 x 8

palms in bench
185 x 3 x 8

cable crossover
35 x 4 x 8

decline hammer cable
80 x 3 x 8

squats
195 x 3 x 8

deadlifts
165 x 3 x 8

seated calf raise
100 x 10 x 10

[blouisgod]

pullups with 25 lbs
4 x 8

high row cable
70 x3 x 8

bent over row
165 x 3 x 8

barbell curl
105 x 8
110 x 8
115 x 6

seated incline curl
45 x 3 x 8

run 10 mins

[blouisgod]

shoulders tris

dumbell press
45 x 12
60 x 8
65 x 8
70 x 6

barbell row
115 x 8
125 x 8
135 x 8
155 x 6

seated lateral raise
25 x3 x8

front dumbell raise
30 x 3 x 8

rear delt machine
100 x 3 x 8

skull crushers
80 x 3 x 8

giant sets, tri push down, palms up down, french curls
85, 50, 70 x 2 x 8

waist/ abs

internval sprints, 10 mins

[blouisgod]

monday

chest legs

bench no spot
135 x 12
225 x 8 x 4

cable crossover
40 x 8 x 4

decline hammer
6 plates x 3 x 8

squats
195 x 3 x 8

seated calf
100 x 10 x 10

[blouisgod]

back bis

pull ups with 25lbs
8,7, 6

chinups with 25lbs
8,7,6

deadlifts
165 x 8 x 3

barbell row
165 x 3 x 8

high row
140 x 3 x 8

barbell curl
95 x 8
105 x 8
115 x 8

seated curl 45 x 3 x 8