scott_jr's journal

[scott_jr]

Chest & Back

DB Flat Press
55 x 15 (w/u)
55 x 15 (w/u)
85 x 12
100 x 12
110 x 10

Incline DB Press
80 x 10
90 x 10
95 x 10<---felt strong on the set

Flat Flyes
35 x 10
40 x 10
40 x 10

Incline Flyes
40 x 10
40 x 10
40 x 10

DB Pullovers
80 x 12
90 x 10
90 x 10

Front Pulldowns
160 x 12
180 x 10
185 x 10<--slowly getting stronger at this exercise

Seated Cable Rows
160 x 12
170 x 12
190 x 8

One Arm DB Row
85 x 12
95 x 10
100 x 10

Lower Back Extension
45 lb plate x 15
45 lb plate x 12
45 lb plate x 12

Finished off with crunches doing 6 sets of 25..

on the way to the gym i took my 3 caps red acid, 5 caps green bulge, 3 caps white blood, and 3 scoops of glycergrow...i can feel the strength and intensity rush in the gym to power through sets and i am also noticing the increase in sweat still...

[scott_jr]

yesterday morning ran 3.0 miles on the treadmill...could not run outside due to the rain...so i didnt time myself on the 1.5 mile, i only want to do that outside..after the 3.0 miles i did some ab exercises doing crunches, reverse crunches and obliques, i can see abs/waist changing..

[scott_jr]

Cardio this morning...3.5 miles at the gym, still raining outside....this evening gonna workout shoulders and arms...

[scott_jr]

Shoulders & Arms


Arnold Press
50 x 15 (w/u)
50 x 15 (w/u)
70 x 10
75 x 10
75 x 10

Front Delt Raise
25 x 12
30 x 10
30 x 10

Side Delt Raise
30 x 12
30 x 12
30 x 10

DB Shrugs
75 x 15
85 x 12
100 x 8

Upright Rows
65 x 15
85 x 12
115 x 10

Alt DB Curls
35 x 15
40 x 10
45 x 10

EZ Bar Curl
75 x 12
85 x 10
100 x 8

Hammer Curls
35 x 12
40 x 10
45 x 10

Reverse Curls
70 x 10
75 x 10
75 x 10

Skullcrushers
75 x 15
95 x 10
95 x 10

Overhead DB Tricep Ext
25 x 15
25 x 15
25 x 15

Dips
BW x 15
BW+35 x 12
BW+35 x 12

overall i had a very good workout...felt really strong in the gym...took all my supplements 45 minutes before heading to the gym, animal pak after my pre-workout meal, 3 red acid, 5 green bulge, 3 white blood and 3 scoops glycergrow...right now i am getting ready to jump some rope

[Seroph4x]

Nice log.

[scott_jr]

Nice log.

Thank You

[scott_jr]

been feeling like crap the past couple days so i did not hit the gym but rather stayed home and am trying to get better...but hey just like the monday night commercials on ESPN...its only 3 more days till monday...till then

[scott_jr]

9-18-2006

AM

Cardio- duration 30 minutes..1st 10 min. @ 6.0mph..2nd 10 min. @ 7.5 mph..final 10 min. @ 8.5 mph..followed by a 5 minute cooldown.

Abs- decline crunch 5 sets of 20
rope crunch 4 sets of 25
side bends 2 sets of 20 w/40lb. dbs.

Calves- seated 2 sets of 15 w/120 lbs.
standing 3 sets of 15 w/120 lbs.

PM-Chest

db incline press
55 x 15 (w/u)
80 x 12
90 x 10<--felt strong
100 x 8<--felt stronger
100 x 6<--cant believe i was able to do this for another 6 reps..PR

db incline flye
30 x 12
35 x 10
40 x 8
45 x 6

decline press
185 x 12
225 x 10
245 x 8
250 x 6

flat db bench
80 x 12
90 x 10
105 x 10
120 x 8

flat db flye
35 x 12
40 x 10
45 x 10
45 x 8

felt really strong during my workout for some reason...as usual i took my 3 caps red acid, 5 caps green bulge, 3 caps white blood and 3 scoop glycergrow..followed my workout with another scoop of the glycergrow..took in a total of 300 grams protein, 150 grams carbs, ~70 grams fat...and drank 2 gallons of water throughout the day..i took in 50 grams carbs before workout and the other 100 grams after my workout..cant wait to get my bottle of the RA Gen 2..

[scott_jr]

PM- Back

wide grip pulldowns
120 x 15 (w/u)
150 x 12
160 x 10
160 x 8
165 x 8<--had a very wide grip, but still i am lacking strength in the lift

seated cable row medium grip
130 x 12
150 x 10
160 x 8
175 x 8

underhand grip pulldowns
150 x 12
160 x 10
175 x 8
180 x 10

one arm db row
80 x 12
85 x 10
95 x 8
100 x 8

i really need to focus more on back width...not blessed with the smallest waist in the world so i need some back and shoulder width to offset this...

Cardio- duration 30 minutes...last 10 minutes i did some HIIT..the first time doing this but i liked it, so i think i am gonna make this a mandatory for my cardio routine...peace .