Lionheart21 Goes For 1000 lbs in the Big 3

lionheart21 · 02-18-2008, 04:29 PM

I've finally decided to start a workout journal of my own. Its basically the setup of Dynamik's journal.

Monday-Chest/Abs

Flat DB press:
10 reps-50 lbs
6 reps-65 lbs
4 reps-70 lbs

Decline DB Press:
6 reps-50 lbs
6 reps-55 lbs
5 reps-55 lbs

Flat Bench Flyes:
10 reps-35 lbs
8 reps-35 lbs

Dips:
8 reps-BW+20 lbs
5 reps-BW+30 lbs

Cable crossovers:
6 reps-30 lbs
5 reps-30 lbs

Leg Raises:
8 reps-10 lbs
6 reps-10 lbs

Time: 40 minutes

Itâ€™s been a long time since Iâ€™ve done flyes and crossovers so I went light on them to get the form down. I also didnâ€™t get much sleep last night. All in all though, I think I had a good workout.

Jagerbombs · 02-18-2008, 07:55 PM

Good workout man

and good luck with the journal

are you bulking or cutting?

TROJANNATION · 02-18-2008, 07:58 PM

(in before Dynamik)

XiL3 · 02-18-2008, 07:59 PM

I'm in! Good lifting man.

GBLynden · 02-18-2008, 09:16 PM

Good job bro!

lionheart21 · 02-19-2008, 01:13 AM

Quote:

Originally Posted by Jagerbombs

Good workout man

and good luck with the journal

are you bulking or cutting?

Clean bulking. Its tough.

Thanks for the compliments.

dynamik · 02-19-2008, 01:29 AM

subbed!

lionheart21 · 02-19-2008, 05:37 PM

Tuesday-Shoulders

Dumbell shoulder presses:
12 reps-20 lbs
8 reps- 30 lbs
8 reps- 40 lbs
6 reps- 45 lbs

Smith Machine press (done slowly):
8 reps-70 lbs
6 reps-70 lbs

Front raises:
11 reps-10 lbs
8 reps- 12 lbs

Side Laterals:
10 reps-10 lbs
8 reps- 15 lbs

Bent-over laterals:
10 reps-10 lbs
7 reps- 12 lbs

Extreme shoulder stretch held for 60 seconds

Donkey Calf Raises:
12 reps-70 lbs

I probably could’ve gone more on the calf raises but like yesterday, I was just concentrating on getting the form down.

TROJANNATION · 02-19-2008, 05:41 PM

Why so light on the smith machine presses? If you're doing 45x6 with dumbells the smith presses should be easy.

lionheart21 · 02-19-2008, 06:01 PM

I did slower, more controlled reps on the smith machine. Forgot to mention that.

GBLynden · 02-19-2008, 06:03 PM

Quote:

Originally Posted by lionheart21

I did slower, more controlled reps on the smith machine. Forgot to mention that.

Did fatigue play a role too?

lionheart21 · 02-19-2008, 06:04 PM

Quote:

Originally Posted by GBLynden

Did fatigue play a role too?

A little bit. I didn't rest much after the dumbell presses.

lionheart21 · 02-20-2008, 06:17 PM

Wednesday-Bis/Tris:

Alternating Dumbell curls:
8 reps-30 lbs
6 reps-35 lbs
5 reps-40 lbs

Close-grip bench press:
8 reps-115 lbs
6 reps-135 lbs
4 reps-145 lbs

Straight bar curls:
10 reps-65 lbs
6 reps-85 lbs

Decline Lying Triceps Extensions:
12 reps-55 lbs
6 reps-65 lbs PR

One-arm preacher curls:
10 reps-30 lbs
5 reps-40 lbs

One-armed overhead triceps extensions:
10 reps-20 lbs
5 reps- 25 lbs

Rope Hammer Curls
12 reps-50 lbs
7 reps-70 lbs

Behind the back Wrist Curls
12 reps-70 lbs
7 reps-90 lbs

I've never done rope hammer curls and I can't remember the last time I did overhead triceps extensions and preachers.

I know I can do more on the overhead extensions, but my tris were exhausted by then.

So far, the program's been working great. In the past two days, I’ve gained 5 pounds.

XiL3 · 02-20-2008, 06:55 PM

good armworkout man, you've got a lion's heart

. Congrats on the PR.

GBLynden · 02-20-2008, 06:59 PM

Good job bro! Have you really gained five pounds in the past two days?

lionheart21 · 02-20-2008, 07:06 PM

Quote:

Originally Posted by GBLynden

Good job bro! Have you really gained five pounds in the past two days?

Yeah I have, it shocked me too. I stepped on the scale before my workout today and it said I was 185 lbs. I started the week at 180.

02-18-2008, 04:29 PM	#1
lionheart21 Spartan Join Date: Oct 2007 Location: Long Island Posts: 1,909 2720625	Lionheart21 Goes For 1000 lbs in the Big 3 I've finally decided to start a workout journal of my own. Its basically the setup of Dynamik's journal. Monday-Chest/Abs Flat DB press: 10 reps-50 lbs 6 reps-65 lbs 4 reps-70 lbs Decline DB Press: 6 reps-50 lbs 6 reps-55 lbs 5 reps-55 lbs Flat Bench Flyes: 10 reps-35 lbs 8 reps-35 lbs Dips: 8 reps-BW+20 lbs 5 reps-BW+30 lbs Cable crossovers: 6 reps-30 lbs 5 reps-30 lbs Leg Raises: 8 reps-10 lbs 6 reps-10 lbs Time: 40 minutes Itâ€™s been a long time since Iâ€™ve done flyes and crossovers so I went light on them to get the form down. I also didnâ€™t get much sleep last night. All in all though, I think I had a good workout. __________________ THIS IS SPARTA! God Of War 2 FTW! The Epic Handful SPARTAN STFU Druggie Gang Member Current stats in the Big 3 (All Raw lifts. No straps, knee wraps, chalk, belt or gloves): Bench: 232 lbs Squat: 285 lbs Deadlift: 400 lbs Can close CoC #1 3 times Total: 917 lbs 2009 Goals: 300 bench 350 squat 500 deadlift Close the CoC #1 gripper 10 times My Workout Journal: http://www.allthemisc.com/workout-jo...s-journal.html Last edited by lionheart21; 12-29-2008 at 06:37 PM..

02-18-2008, 07:58 PM	#3
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	(in before Dynamik) __________________ ATM Deadlift & Bench Press Champion CLICK HERE MOTHERFUCKERS 9thG8 Syndicate Last edited by TROJANNATION; 02-19-2008 at 02:29 PM..

02-19-2008, 01:29 AM	#7
dynamik Humble Member Join Date: Sep 2007 Posts: 1,956 5329282	subbed! __________________ "oh" war scoreboard: (as of April 14, 2008) Wins: 6 Losses: 7 Draws: 2 Sky High Official Misc PURPLE BEAR "Excuses pave the way to nowhere!" http://img77.imageshack.us/img77/3259/63373656fi1.jpg

02-19-2008, 05:37 PM	#8
lionheart21 Spartan Join Date: Oct 2007 Location: Long Island Posts: 1,909 2720625	Tuesday-Shoulders Dumbell shoulder presses: 12 reps-20 lbs 8 reps- 30 lbs 8 reps- 40 lbs 6 reps- 45 lbs Smith Machine press (done slowly): 8 reps-70 lbs 6 reps-70 lbs Front raises: 11 reps-10 lbs 8 reps- 12 lbs Side Laterals: 10 reps-10 lbs 8 reps- 15 lbs Bent-over laterals: 10 reps-10 lbs 7 reps- 12 lbs Extreme shoulder stretch held for 60 seconds Donkey Calf Raises: 12 reps-70 lbs I probably could’ve gone more on the calf raises but like yesterday, I was just concentrating on getting the form down. __________________ THIS IS SPARTA! God Of War 2 FTW! The Epic Handful SPARTAN STFU Druggie Gang Member Current stats in the Big 3 (All Raw lifts. No straps, knee wraps, chalk, belt or gloves): Bench: 232 lbs Squat: 285 lbs Deadlift: 400 lbs Can close CoC #1 3 times Total: 917 lbs 2009 Goals: 300 bench 350 squat 500 deadlift Close the CoC #1 gripper 10 times My Workout Journal: http://www.allthemisc.com/workout-jo...s-journal.html Last edited by lionheart21; 02-19-2008 at 06:03 PM..

02-19-2008, 05:41 PM	#9
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Why so light on the smith machine presses? If you're doing 45x6 with dumbells the smith presses should be easy. __________________ ATM Deadlift & Bench Press Champion CLICK HERE MOTHERFUCKERS 9thG8 Syndicate

02-18-2008, 07:55 PM	#2
Jagerbombs Southern MotherFucker Join Date: Oct 2007 Posts: 4,328 5952147	Good workout man and good luck with the journal are you bulking or cutting?

02-19-2008, 06:01 PM	#10
lionheart21 Spartan Join Date: Oct 2007 Location: Long Island Posts: 1,909 2720625	I did slower, more controlled reps on the smith machine. Forgot to mention that. __________________ THIS IS SPARTA! God Of War 2 FTW! The Epic Handful SPARTAN STFU Druggie Gang Member Current stats in the Big 3 (All Raw lifts. No straps, knee wraps, chalk, belt or gloves): Bench: 232 lbs Squat: 285 lbs Deadlift: 400 lbs Can close CoC #1 3 times Total: 917 lbs 2009 Goals: 300 bench 350 squat 500 deadlift Close the CoC #1 gripper 10 times My Workout Journal: http://www.allthemisc.com/workout-jo...s-journal.html

02-20-2008, 06:17 PM	#13
lionheart21 Spartan Join Date: Oct 2007 Location: Long Island Posts: 1,909 2720625	Wednesday-Bis/Tris: Alternating Dumbell curls: 8 reps-30 lbs 6 reps-35 lbs 5 reps-40 lbs Close-grip bench press: 8 reps-115 lbs 6 reps-135 lbs 4 reps-145 lbs Straight bar curls: 10 reps-65 lbs 6 reps-85 lbs Decline Lying Triceps Extensions: 12 reps-55 lbs 6 reps-65 lbs PR One-arm preacher curls: 10 reps-30 lbs 5 reps-40 lbs One-armed overhead triceps extensions: 10 reps-20 lbs 5 reps- 25 lbs Rope Hammer Curls 12 reps-50 lbs 7 reps-70 lbs Behind the back Wrist Curls 12 reps-70 lbs 7 reps-90 lbs I've never done rope hammer curls and I can't remember the last time I did overhead triceps extensions and preachers. I know I can do more on the overhead extensions, but my tris were exhausted by then. So far, the program's been working great. In the past two days, I’ve gained 5 pounds. __________________ THIS IS SPARTA! God Of War 2 FTW! The Epic Handful SPARTAN STFU Druggie Gang Member Current stats in the Big 3 (All Raw lifts. No straps, knee wraps, chalk, belt or gloves): Bench: 232 lbs Squat: 285 lbs Deadlift: 400 lbs Can close CoC #1 3 times Total: 917 lbs 2009 Goals: 300 bench 350 squat 500 deadlift Close the CoC #1 gripper 10 times My Workout Journal: http://www.allthemisc.com/workout-jo...s-journal.html