Monday - 8/22/2011

ABS/Chest/Bicep

ABS
1. Leg Raise
BWx30; BWx30; BWx30
2. Side Bends
55x30/30; 55x30/30; 55x30/30
3. Crunches
25x30; 25x30; 25x30

Chest
1. Incline Bench
100x15; 100x15; 122x8; 122x8; 122x8
2. DB Chest Press
55'sx10; 55'sx10; 55'sx10
3. DB Fly
25x10; 30x10; 40x6

Biceps
1. EZ Bar Curl
60x15; 60x15; 75.5x6
2. Concentration Curls
20x10; 20x10; 25x8
3. Hammer Curls
30x8; 30x8; 40x6

Note: Felt kinda of week today, note really sure why. Going to try my hardest to finish out this month strong, go lighter with higher reps for September (12-15) and take the last week off and go really big in Oct - December to gain some mass before a cut in Jan for the spring.

Sunday - 8/21/2011

Rest day.

Saturday - 8/20/2011

Abs/Arms

ABS
1. Leg Raise
BWx30; BWx30; BWx30
2. Side DB Bends
55x30/30; 55x30/30; 55x30/30

Arms
1. Partial Rep Pull-ups
BWx10; BWx10; BWx10; BWx10
2. Barbell Curl
75.5x8; 75.5x8; 75.5x8
3. DB Curl
30x6; 30x6; 25x10
4. Hammer Curls
25x8; 25x10; 25x10
5. Dips
BWx30; BWx30; BWx25
6. Tri Kickbacks
20x8; 20x8; 20x8

Note: Kinda sluggish through this day, went to be WAY to late. Got up WAY to early.

Friday - 8/19/2011

Rest day, no cardio.

Thursday - 8/18/2011

Shoulders/Traps

Superset
1. Behind Barbell Shrug
120x15; 120x15; 120x15; 120x15
2. Front Barbell Shrug
120x15; 120x15; 120x15; 120x15

Superset
1. Incline DB Shrug
55x10; 55x10;55x10
2. Standing DB Shrug
55x10; 55x10; 55x10
3. Overhead Press
100x10; 100x10; 100x10

Superset
1. Front DB Raise
20x6; 20x6; 20x6
2. Upright BB Row
100x6; 100x6; 100x6
3. Side DB Raise
20x6; 20x6; 20x6
4. Read DB Fly
15x6; 15x6; 15x6

Note: Last superset is a megaset and it sucks balls. Simple as that.

Wednesday - 8/17/2011

ABS/Quads/Calves

ABS
1. Leg Raises
BWx30, BWx30, BWx30
2. Side Dumbbell Bends
55x30/30, 55x30/30, 55x30/30
3. Crunches
BWx30, BWx30, BWx30

Quads
1. Front Squats
122x10, 122x10, 122x10
2. Back Squats
177x10, 177x10
3. Stiff-Leg Deadlifts
180x10, 180x10

Calves
1. Calf Raises
100x15, 100x15, 100x15

Note: Cut 1-2 Sets off most workouts due to time. Weak muscle group, really didn't wish to cut it short.

Tuesday 8/16/2011

Back/Triceps

Back
1. Pullups
BWx12, BWx12, BWx12, (wide grip)BWx12
2. Overhand Barbell Rows
120x10, 120x10, 120x10, 120x10
3. Underhand Barbell Rows
120x10, 120x10, 120x10, 120x10
4. Dumbbells Rows
55x10, 55x10, 55x10, 55x10
5. Deadlifts
180x10, 190x8

Triceps
1. Dips
BWx16, BWx14, BWx16, BWx16
2. Overhead Single Dumbbell Extension
30x10/10, 30x10/10, 30x10/10, 30x10/10

Note: None really, kinda tired.

Monday 8/15/2011

ABS/Chest/Biceps Weight x Reps

ABS - 30 set rest between sets
1. Lying Leg Raise
BWx30, BWx30, BWx30
2. Side Dumbbell Bends
55x30, 55x30, 55x30
3. Crunches
BWx30, BWx30, BWx30

Chest
1. Chest Flys - DTP Mega-Set 45 sec rest between sets
10x50, 15x40, 20x30, 25x20, 30x10, 30x10, 25x20, 20x30, 15x40, 10x50

Biceps
1. EZ-Bar Curls
45x15, 45x15, 50x10, 76x8, 87x8
2. Concentration Curls
15x10, 20x8, 25x8
3. Hammer Curls
25x10, 25x10, 30x8

BW = Body Weight

Notes: DTP Mega set, even with the light weights was stupidly hard and I didn't like it. Amazing burn and pump though.