Journey to 2010 NGA Natural California

[karim275]

Saturday 1/2/10

Front squats:
135/12,12 225/10, 275/10, 295/8

Leg press(no hands)
675/20, 855/12, 1125/10, 12 !!! Lifetime Best!!!

Leg extension:
180/12-7 sets

BB stiff leg deadlifts:
185/12, 275/10, 315/8

Walking lunges:
2 sets/26lb kettlebells

Lying leg curls:
120/12-7 sets
after set number 4, I wanted to quit. my partner pushed me through the most painful pumps i've ever experienced!!! I was almost in tears for sets 6 & 7. had to stretch for 15 minutes afterwards just to be able to walk.
Attached Thumbnails

[karim275]

Monday Jan 4, 2010

shoulders/triceps

seated db press
40s/20, 60s/15, 80s/10,9
not happy with lbs, but very happy with no pain!!
front db raises
50s/10, 60s/8 (personal best)
side db laterals
50s/10,10
smith machine upright rows
135/12, 155/10
seated lateral machine
80/12, 90/12,12,12,12,12,12
**a few months ago, shoulder pain prevented me from doing almost all of the above. progress is being made.

smith machine close grip press
225/15, 275/12, 285/12
machine dips
255/12 7 sets

felt pretty good. pain free workout. very happy about that.
gym packed for next 4-6 weeks or so, then back down to regular crowd.

weighed in this morning at 253.2 lbs

[karim275]

tuesday 1/5/10

calves/back

standing calf raise
200/15,15 300/15, 400/15,15
seated calf raise
225/15, 250/15,15
horizontzl calf sled
400/15 7 sets

chins
bw/12,12 50lb db/10,10
deadlifts
135/10, 225/8, 315/8, 405/8
felt pretty good, havent done these in a while. lookin forward to movin back up in lbs.

machine rows
200/12 7 sets

good workout. deadlifts nice & smooth, not too heavy. better sleep last night. gonna try and hit legs in the morning, still sooooper sore.

[karim275]

Wed 1/6/10

Twigs!!!

Leg extension
75/15,15 150/12, 180/12, 195/12
Smith machine squats
135/12,12, 225/12, 315/12, 405/12, 455/12
Hack squats(feet close)
315/12, 405/12, 495/12

Standing alt. leg curl
70/10, 80/10, 90/10
Seated leg curl
210/12, 225/12

thats enough.
wasnt sure how today's workout would go. still very sore from saturday. after getting warmed up, things felt much better. I'll have a ham dominate workout on saturday

[karim275]

TGIF 1-8-10

INCLINE SMITH PRESS
135/15,15 225/15, 245/9,7
DIPS
BW/12, 45/12,12
PEC DECK
200/12-7 SETS

ALT DB CURLS
35s/12, 55s/12, 70s/10
SEATED INCLINE DB CURLS(both arms same time)
45s/12,10
STANDING ROPE CABLE HAMMER CURL
150/10(too heavy, bad form)
120/12

**cant seem to improve on incline smith, been at same weights for a while. gonna switch to incline db press for a change of pace

[karim275]

SATURDAY 1-9-10

TOE PRESS(on leg press machine)
495/20, 675/15,15 765/15
SEATED CALF RAISE
225/15, 250/15, 260/15, 270/20

LYING LEG CURL
100/15, 120/12, 150/12, 170/10, 180/10
BB LUNGES
135/16 steps, 185/16, 16
BB SLDL
185/12, 225/10, 275/10, 315/8, 335/8
STANDING ALT LEG CURL
90/10, 10

** damn new years resolutionists!!!!!!!!! people everywhere!!! couldnt do 7s, all the machines taken!!!!

[karim275]

SUNDAY 1-10-10

SEATED DB PRESS
45s/20, 65s/15, 85s/10, 9
FRONT DB RAISE
50s/12, 60s/12, 10
SIDE DB LATERAL
50s/12(major discomfort on left side)
35s/12
REVERSE CABLE FLY
25s/15, 30s/15, 35s/15
Charles Glass style SIDE LATERALS
20s/12-7 sets

CABLE PUSHDOWN
100/15, 150/15, 15
ONE ARM OVERHEAD DB EXTENSION
35/12, 12, 12
MACHINE DIPS
255/12-7sets

***i remebered today why i stopped doing weighted dips!!! couldnt do laterals today without pain. had to modify workout and gonna switch things up for future workouts.
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[karim275]

TUESDAY 1-12-10

BACK

HYPER EXTENSIONS
BW/15, 15, 15
CLOSE GRIP PULLDOWN
120/15, 160/12, 200/12, 250/10, 275/10
RACK DEADLIFTS
225/8, 315/8, 405/8, 495/8, 515/6, 535/6
WIDE GRIP CABLE ROWS
250/12, 300/12
DB PULLOVER
100/12, 12


**GOOD STRENGTH TODAY. SPENT TOO MUCH TIME ON DEADS, SO NO TIME FOR 7s.

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[karim275]

wed 1-13-10

twigs!!!

leg extensions(warm up only)
100/15, 15, 15, 15
squats
135/10,10 225/10, 315/10, 405/8, 455/8
at 6'5", that'sa long way down!!!!
single leg press(free leg on side of machine)
315/15, 365/15
walking lunges
bw-3 sets no rest between sets


**got up late this morning, racing the clock. May have to switch to working out at night, cuz im always looking at the clock. Plus i train aneeta in the morning, and i need to focus on her to make sure she's her best for the fresno, contra costa, and cal.
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[karim275]

TGIF 1/15/10
Cest/Biceps

Decided ti give my aching joints a break, so I lowered the lbs today

Incline db press
45s/20,20 70s/20, 80s/15,15
Incline machine press
200/15,15,15
Pec deck
200/15,15,15,12,12,12,12

Standing cable curls
100/20, 120/15, 130/15
Alt db curls
50s/15,15
Hammer machine preacher curl
75(3-25s)12,12,12,12,12,12,12



sooooooper intense pumps
doing higher reps for legs tomorrow