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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Wed Oct 27, 2010 9:12 pm 
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Arms:

Morning cardio 30 mins

bicep db curls
25 lbs (warmup) x 20
30lbs x 12
40 lbs x 10
*superset* e-z bar curls
60lbs x 14
65 x 12
65 x 12
low pulley cable curls
#9 pin x 11
#9 pin x 10

Tricep pressdowns (cable machine)
#9 x 12
#10 x 12
#11 x 12
#12 x 10
Tricep STRIVE machine 45 in middle plus 10lbs on end
12 reps
11 reps
10 reps

30 mins cardio eliptical

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Sat Oct 30, 2010 8:53 pm 
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upper Back at home:

chinups bodyweight superset with v-bar close grip cable pulldowns:
bodywt x 9
bodywt x 8
bodywt x 7
bodywt x 7
bodywt x 6

120+yellowband x 18
120+yellowband x 16
140+yellowband x 12
140+yellowband x 11
140+yellowband x 10

Cable low pulls:
140 x 14
140 x 13
140 x 12
140 x 11
140 x 11

1 arm DB row:
60lb x 14ea
60lb x 14ea
60lb x 14ea
60lb x 14ea

Cardio 15 mins..........................lower lats hurt!

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Mon Nov 01, 2010 8:34 pm 
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MOnday AM Legs:

leg ext 80+yellowband warmup x 15 x 15
black band leg curl warmup x 20 x 20

Squats:
135 x 12
185 x 12
225 x 8
255 x 5

blackband leg curls:
20ea
20ea

Leg ext 100+yellowband:
14
12 (squeeze like mo fo!!!)......this almost made me throwup, it was great!

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Last edited by Blk99Xtreme on Mon Nov 01, 2010 8:42 pm, edited 1 time in total.

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Mon Nov 01, 2010 8:37 pm 
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Monday PM:
Shoulders

lateral raises/upright rows and presses

blue band lateral raises and used 15lb dumbells 4 sets

Overhead presses: 25's then 40's then 60's x 12 x 10 x 9

upright rows using 55 lbs, just kept super setting and repping out as long as i could

I did around 5 sets of everything.

30 mins cardio

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Tue Nov 02, 2010 8:26 pm 
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Chest:

Flat BB bench:
135 x 16
185 x 10
225 x 7
245 x 2 (with help)
205 x 8
205 x 7
205 x 6
155 x 15
155 x 10 (struggle to get last one)

Machine Press:
140+yellowband x 12
140+yellowband x 10
160+yellowband x 10
160+yellowband x 8

Cardio 20 mins

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Last edited by Blk99Xtreme on Thu Nov 04, 2010 5:40 pm, edited 1 time in total.
forgot i did some more sets


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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Thu Nov 04, 2010 5:43 pm 
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Wed Arms:

25 lb dumbells only:

concentration curls:
25lb x 15ea
25lb x 15ea
25lb x 15ea
25lb x 15ea
25lb x 15ea

Skullcrushers:
25lb x 15ea
25lb x 15ea
25lb x 15ea
25lb x 15ea

Cable tri pressdowns:
100+yellowband x 9
100+yellowband x 9
100+yellowband x 7

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Thu Nov 04, 2010 9:41 pm 
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Lower back/core:

Deadlifts:
155 x 10
155 x 8
205 x 8
205 x 8

Rackdeads:

205 x 2 (hurts, not wearing belt)
185 x 12 (with belt on)

Abs for 15 mins

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Sat Nov 06, 2010 10:36 pm 
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Upper back: [2 mins rests between sets]

(Rest Pause 5 seconds + deep breaths)

v-bar cable pull downs:
120+yellowband x 18
120+yellowband x 18
140+yellowband x 18
160+yellowband x 16
180+yellowband x 15
180+yellowband x 12

seated cable straight bar pulls:
180+yellowband x 15
180+yellowband x 16
200+yellowband x 18
200+yellowband x 16
200+black & yellowband x 16

Widegrip Pullups:
Bodyweight x 9.5
Bodyweight x 6.5
Bodyweight x 6.5
Bodyweight+redband x 8

Pullovers:
60lb dumbell x 16
superset cable 60+yellowband x 10
60lb dumbell x 13
superset cable 60+yellowband x 9

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Sun Nov 07, 2010 10:06 pm 
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Shoulders:

Rotating every excercise in order: lateral raises followed by 2 min rest, upright row followed by 2 min rest, presses followed by 2 min rest, lateral raises 2 min rest, upright rows....etc.

lateral raises 25lb dumbells:
13ea
11ea
8ea
8ea
8ea
redband x 10

Upright row:
65lbs x 19
19
16
11+redband+2without band
17 regular reps

Dumbell presses:
40 lbs x 20
60lbs x 15
7
10
9

Shoulders feel whooped! hopefully i feel it tomorrow night....

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 Post subject: Re: BLK99's OFFICIAL 100 day challenge log!
PostPosted: Tue Nov 09, 2010 10:19 pm 
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....didnt really feel shoulders a lot from sunday......just a little.

Chest:
WARMUP:
incline machine:
90lbs x 20 x 20

30*Incline DB bench:
70's x 8
80's x 8
90's x 6
105's x 5 (6 w/help)
100's x 5
90's x 6
80's x 6

Decline Pullovers:
70 x 12
80 x 12
90 x 12
90 x 10

Incline press Iso machine:
360 x 6
270 x 7
180 x 8
180 x 8

Cardio 15 mins

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