Journey to 2010 NGA Natural California

[karim275]

monday 2/8/10

chins
bw/15,12,12
hyperextension
bw/15,15,15

incline machine press
135/12,20, 185/15, 230/12, 255/12, 270/12
incline db fly
75s/10,10
cable fly
60's/12...7 sets(finish at chin level)

close grip smith machine press
225/15, 275/12, 315*/8
one arm overhead db extension
50*/10, 10
db kickbacks
30/12, 35/12,12

*first time ever at that weight

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[karim275]

Tues 2/9/10

Toe press(leg press machine)
315/20,405/15,495/15,585/15,675/15,765/15,
drop set 675/15,585/15,495/15,405/15,315/15

Seated calf raise
270/15,15,15

Chins
bw/15,12,12
Hypers
bw/15,15,15

Curl grip pulldown
200/12, 250/12, 300/10, 10
T-bar row
3 plates/15, 4/12, 5/10
Hammer strength lo-iso
5plates ea/12,12
Bent over 2 arm db rows
65s/12, 75s/12

[karim275]

Wed 2/10/10

Hypers
bw/15, 15, 15

Side db laterals
15s/20, 25s/15, 35s/15, 45s/12, 12
Barbell pull/double press
100/10, 10, 10
Bent over 3-point db raise
25s/10, 10
Db heavy partial lateral raise(see Neil Hill/Flex Lewis)
100s/15, 15
'Glass' style db laterals(palms back,arms straight)
25s/12...7 sets

Db shrugs
150s/12, 12

after very first warm-up set today, the workout was pain free!!! gotta love it.
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[AaronHeidebreicht]

Yo man I tried that shoulder routine of yours tonight and it was great. I had a good pump from the reps and liked the varying angles. It was a good change from my routine.

[karim275]

yeah, its a tough go, but a good workout. very nice change of pace.

[karim275]

TGIF 2/12/10

Hypers
bw/15,15,15

Standing calf raise
200/20, 300/20, 400/20, 20, 20, 100/100

EZ bar curl
25s/15, 15, 45s/12, 12
Seated incline db curls
55s/9, 8
Machine preacher curl
105/12....7 sets

Crunches
bw/30, 30, 30
Leg raises
bw/20, 20, 20

[karim275]

Saturday 2/13/10

Knees a lil tight this morning. gonna have lots of warm up sets

Leg press
225/20,20, 405/20, 585/20, 765/15, 945/15, 1125/15**

Hack squats
405/12, 495/12

Leg extension
150/15....7sets

Standing one leg curl
50/12, 70/12, 90/12, 100/10
BB stiff leg deadlift(on bench)
135/12,12(nursing lower back)
Seated leg curl
240/12, 255/12, 12

what a long week. soo tired. happy its saturday

[karim275]

damn gym(Gold's Gym Modesto) opened 3 hours late yesterday, so i missed my workout. not happy!!!!!!!!!!!!!!
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[karim275]

Tues 2/16/10 16 weeks out, 254.8lbs

Delts

seated db laterals
20s/15, 15, 30s/15, 40s/12, 12

seated db press
60s/15, 80s/12, 90s/10

seated bentover laterals
40s/12, 12

machine laterals
80/12, 90/12, 100/12....5 sets

Tris

one arm underhand cable pushdown
45/15, 50/12, 60/12

lying ez bar extension
110/12, 10

db kickback
50/10

awesome pump, outta time.

leaning out, and weight holding steady!!!!!!!!!! gotta love it
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[karim275]

Wed 2/17/10

Horizontal toe press(single leg)
115/20, 155/20, 210/20, 20, 20

Hyperextensions
bw/20, 20, 20

Barbell rows
135/12, 12, 225/12, 275/10, 315/8

Curl grip pulldown
200/12, 250/12, 300/10

Overhand cable rows
300/10
Curl grip cable rows
300/10

Smith machine shrugs
315/12, 12, 12


short on time this morning
decent strength today