My Workouts 7
Starting June 28, 1999
These are my actual workouts that I do on a day to day basis. After each workout I will write down here which body parts I did, the exercises and the actual poundages I used. I've never seen this done before so I'm going to do it, as I think people might be interested. I hope this section is useful to you, try doing the same workouts and adjust the poundage to your level. My schedule is sometimes a bit out of the ordinary and I often try new exercises so it may seem a bit weird at first (like doing the same body part 3 days in a row sometimes) but it is very effective. Anyone who trains with me tends to achieve personal bests on the first day and gains noticeable size in a couple of weeks. Here we go:
June 28, 1999
Chest: Started with flat bench press warming up with 135 for 20
and 185 for 12 reps. Today is a heavy day so I did 8 at 225 then went to 275 and got
4. I decided to try for a single at 305 and got it then dropped back to 275 for 3
more. The next set I started at 275 for 4 reps then dropped it to 225 and got 7.
Triceps: The dips got the triceps warmed up and pumped so I went right into reverse-grip press downs for 18 reps, then a set of normal grip for 20. I took a minute break then did reverse again for 12 supersetting to normal grip for 10, then one more set of 15 with the normal grip. No use giving the weights as all cable machines are different. I was using the stack on this one. After that I did 3 sets of overhead rope pullovers which left my triceps feeling like they would explode. The skin actually hurt from being stretched!
Biceps: I kept it fairly light for these as well using a 95lb. barbell for curls. The first set I did 15, then 12, 12, 10 and 8 reps taking one minute between sets. Next was hammer curls getting 6 reps with 60 lbs. then going to 50 lbs. for 6 supinating curls then 45 lbs. for 8 supinating curls. After a minute I used the 45's again and did 6 slow supinating curls followed by 6 fast hammer curls.
June 29, 1999
Back: I started with chins today getting 25 with a medium-wide overhand grip
and 20 with a close underhand grip. That was the warm-up. Next I did seated
rows starting at 200 for 10, 230 for 6 and 5, back to 200 for 8 and down to 180 for
two sets of 8 and 6 reps. Next I did cable pulls in a cable crossover machine.
To do them, start as if for cable crossovers but instead of crossing in front, crunch your
shoulder blades together and bring your elbows down and behind you (the arms bend as this
happens). These hit the back differently from anything else. I did lat pulldowns
next starting light at 160 lbs. and doing 12 slow reps to behind the neck. I went
up to 200 lbs. and did 8 reps plus several partial reps and holds at the halfway point,
this time going to the front and using a wide grip.. Next I went to 230 and got 6
reps plus the partials then dropped to 180 for 8 reps. I finished these with 2 sets
underhand close-grip at 180 doing 2 sets of 8 and 6 reps.
Legs: Since I did lots of rows for back I didn't do squats today. I started with 1-legged leg press using 2 plates a side for 15 easy ones then up to 3 for 12, 4 for 12 and 5 for 6 reps each leg. It seemed quite easy until I got to the 5 plates. Next I did leg extensions (I haven't done these in a long time and am reincorporating them into my routine). I did 3 heavy sets of 12 then started supersetting seated leg curls in for 3 more supersets. I finished with one set of stiff legged deadlifts with 315 getting 10 reps followed by 12 shrugs (to warm up for tomorrow's workout ; )). That was it!
June 30, 1999
I got right into shoulders with seated dumbbell press warming up with 45's for 15 then 55's for 12. I went for 65's and got a set of 11, as set of 9 and a set of 7. Must have been odd number day. From here I did 1-armed cable laterals using 40 lbs. for a set of 12 and 2 sets of 10 then dropped to 30 lbs. for a set of 15 (with each arm). Next was upright rows using a grip slightly wider than shoulder width I started at 95 lbs. and got 15 easy ones so raised the weight to 145 for 4 sets of 12, 12, 10, 9 reps then dropped the weight back to 95 and did one more set of 15. For some reason I felt like doing heavy shrugs after these. I loaded up a bar with 405 and got 15 easy ones so went to 495 and did a set of 8 and 3 sets of 6 (this weight was harder). That was enough for shoulders and traps.
Calves: This was a supplemental workout for calves as I just trained them 3 days ago (didn't record that workout) so it's not as long as it would normally be. I did standing calf raises with 500 lbs. for 3 sets of 20 and seated calf raises for 2 sets of 20 and 1 sets of 15. I used 3 45's with 10 lb. spacer plates for these but, like the cable machines, most calf machines have different leverages so the weight is fairly irrelevant.
Trained: Back, Chest, Biceps, Triceps
Seated rows: 1 warm-up and 3 heavy
sets of 6-8 reps and more partial reps.
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