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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Tue Oct 05, 2010 9:57 pm 
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Chest

Butterfly machine warmups 40lbs+yellowband x 14

30 degree incline barbell presses 135 x 15wide x 12wide x 12med x 10med x 10med

same incline w 60lb dumbells x 12 x 10

2 sets of pushups got 10 each.....phew that was tiring

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Wed Oct 06, 2010 9:59 pm 
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Front delts are screaming from last nights..........................Chest workout.....!

Gotta love inclines for upper chest and front delts.....who needs presses!

Wed, Back:

Wii fit 20 mins in a.m.

Chinups bdyweight x 12 x 10 x 8. then assisted w red band x 9 x 7
superset with behind head pulldowns after each set x 6reps

v-bar cable pulls 140lbs+yellow x 15 x lightened for form 100+yellow x 12 x 10 x 8

DB rows 60's x 14ea x 14ea x 12ea

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Thu Oct 07, 2010 10:02 pm 
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legs

80+yellow leg ext warmup x 15

squats 135 x 12 x 10
185 x 12 x 11 x 10

lunges holding 40's x 14 x 12
holding 60's x 8 x 3

100+yellow leg ext x 12 x 10 x 10 (hold & squeeeze like hell!)

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Sun Oct 10, 2010 9:37 am 
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Sat 9th Arms/Shoulders:

SUPERTET EVERYTHING:

15lb db curls warmup x 22ea
25lbs x 15ea x 13 ea

cable tri pressdowns 40+yellowband x 19 x 16
60+yellow x 12 x 11

EZ curl bar 60 lbs x 13 x 11 x 10
Skullcrushers 60lbs x 16 x 13 x 11

lateral raises w/red band x 16 x 15
upright rows 60lbs x 18 x 16 x 13

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Tue Oct 12, 2010 9:46 pm 
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sunday chest:
Ive been busy workin and working out so im just gonna summarize:

incline barbell 135lbs and 60lb DB'sfor 15 reps
thats about it for chest

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Tue Oct 12, 2010 9:47 pm 
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monday: upper back

chinups/pulldowns/1 arm db rows/black band face pulls (squeeze shoulder blades together)

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Wed Oct 13, 2010 1:48 pm 
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Keep it up!!! logs are looking good :arms:


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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Wed Oct 13, 2010 9:18 pm 
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Wed Legs:

morning 20 mins cardio rowing machine

leg ext: 100+yellow band x 15 x 15
Squats 135 x 15 x 12 x 12
squats 185 x 12 x 10 x 9

lunges holding 40's x 13ea x 10ea
leg ext 100lbs+yellow band x 9 (squeeze)

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Thu Oct 14, 2010 9:42 pm 
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Chest:

Decline iso machine w 45's x 16 x 14 warmup

DB incline 65's x 12 70's x 11 80's x 10 90's x 10

Pullovers 70lb x 15 80 lbs x 13 80lb x 11

incline barbell 135 x 15 x 14 x 12

cable low pull 30 x 14 35 x 12 35 x 10

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Fri Oct 15, 2010 9:33 pm 
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Back:

lat pull downs warmup #8 at gym x 22 x 18

Neutral grip pullups bodyweight x 11 x 9 x 8 x 8

iso low pull 45lbea x 18 55lb x 15ea 70lbs x 14ea

Biceps: 30lb db curl (tired and felt heavy after that back work)
x 10ea x 9 ea
superset w/60lb ez curl bar (close grip) x 12 x 10

low cable bicep curl 35lb x 14 45lb x 9 35lb x 11

10 mins eliptical

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