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Road to the 2008 SNBF Southern Open :)

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  • Road to the 2008 SNBF Southern Open :)

    Hey there guys. Started this new Log to show you guys what the training is going to be like as i get ready for my first contest, the SNBF southern Open. Im am 16 and have been training for a little over 2 years. My stats and most recent pictures are in the Members Gallery incase you were wondering So yea, today i am goin to be hiting Shoulders. So after i workout i will be on here posting my workout for the day. Hope you guys enjoy the journey as much as i will, its gonna be a fight See ya round

  • #2
    Well today i actually decided to do chest instead. So heres what i did

    Flat Barbell Bench
    * 135 x 10
    * 135 x 10
    225 x 6
    185 x 8
    185 x 8
    175 x 10

    Incline Dumbell Press
    * 40 x 10
    * 45 x 10
    50 x 10
    50 x 10
    60 x 10
    60 x 10

    Decline Flyes
    * 25 x 10
    * 30 x 10
    40 x 10
    50 x 10

    * = Warm-up sets

    Comment


    • #3
      Today was an off day so i decided to do some forearms just to keep me goin. And i was supposed to do it yesterday so i made it up.

      Seated Wrist Curl
      * 45 x 15
      * 65 x 10
      95 x 6
      85 x 8
      85 x 8
      75 x 10

      Reverse Grip Barbell Curl
      60 x 10
      70 x 10
      80 x 10

      Behind-The-Back Smith-Machine wrist curl
      100 x 10
      115 x 10
      135 x 10


      And thats what i did for the good old forearms. Tomorrow will be Shoulders and Calves. Cant wait

      Comment


      • #4
        pics man pics
        2013 NPC MID-ILLINOIS LIGHT HEAVYWEIGHT CHAMP

        Comment


        • #5
          You already saw my pics!!! Get some of me workin out mabye? neways. sorry i missed a few days, internet got messed up. But here was Shoulders and calves

          Seated Barbell Press
          * 115 x 10
          * 115 x 10
          185 x 6 ( had some help on the last two)
          165 x 8
          165 x 8
          145 x 10

          Dumbell Rear-Delt Raise
          30 x 10
          40 x 10
          45 x 10
          45 x 10

          Single-Arm Dumbell Laterial Raise
          20 x 10
          25 x 10
          30 x 10
          40 x 10

          Standing Calf Raise
          * 135 x 10
          * 135 x 10
          315 x 6 (hold at the top for 3 and let down for a count of 4)
          275 x 8
          275 x 8
          225 x 10

          Donkey Calf Raise
          200 x 10
          200 x 10
          200 x 10

          Seated Calf Raise
          1 plate x 10
          2 plates x 10
          2 plates and a 25 x 10

          Comment


          • #6
            And here is what i did today. I did Hamstrings and Biceps today

            Romanian Deadlift
            * 135 x 10
            * 135 x 10
            275 x 6
            225 x 8
            225 x 8
            205 x 10

            Standing Leg Curl
            20 x 10
            30 x 10
            40 x 10
            50 x 10

            Lying Leg Curl
            45 x 10
            70 x 10
            90 x 10
            100 x 10

            Standing Barbell Curl
            * 65 x 10
            * 65 x 10
            115 x 6
            100 x 8
            100 x 8
            85 x 10

            Alternating Dumbell Curl
            30 x 10
            40 x 10
            40 x 10

            Hammer Curl
            40 x 10
            50 x 10
            60 x 10

            Comment


            • #7
              Well today is an off day. But i will just show you guys what my training split is like.

              Monday - Quads and Tris
              Tuesday - Chest and Forearms
              Wednesday - Off
              Thursday - Back
              Friday - Shoulders and Calves
              Saturday - Hamstrings and Bi's

              Comment


              • #8
                Ok so today was Quads and Tris, so here is what i did

                Leg Press
                * 1 plate a side x 20
                * 2 plates a side x 20
                8 plates a side x 6
                6 plates a side x 8
                6 plates a side x 8
                4 plates a side x 10

                Single-Leg Press
                3 plates a side x 10
                3 plates a side x 10
                3 plates a side x 10
                3 plates a side x 10

                Leg Extention
                80 x 10
                90 x 10
                90 x 10
                100 x 10

                Weighted Dips
                * Bw x 10
                * Bw x 10
                Bw + 70 x 6
                Bw + 45 x 8
                Bw + 45 x 8
                Bw + 35 x 10

                Close-Grip Bench Press
                135 x 10
                155 x 10
                185 x 10 (last two were forced reps)

                Lying Tricep Extentions
                80 x 10
                85 x 10
                90 x 10 (had some help on the last one)

                Comment


                • #9
                  Today i hit up Back and traps (messed up on the split) so take a look

                  Barbell Row
                  * 135 x 10
                  * 135 x 10
                  200 x 6
                  185 x 8
                  185 x 8
                  165 x 10

                  Wide-Grip lat pulldown
                  100 x 10
                  100 x 10
                  110 x 10
                  110 x 10

                  Deadlift
                  135 x 10
                  185 x 10
                  225 x 10
                  275 x 10

                  Dumbell Shurg
                  * 50 x 10
                  * 50 x 10
                  100 x 6
                  90 x 8
                  90 x 8
                  80 x 10

                  Behind the back barbell shurg
                  135 x 10
                  185 x 10
                  205 x 10
                  225 x 10

                  Upright row
                  80 x 10
                  90 x 10
                  100 x 10

                  Comment


                  • #10
                    Today was chest and forearms, so give it a look

                    Incline Barbell Bench
                    *115 x 10
                    *115 x 10
                    185 x 6
                    175 x 8
                    175 x 8
                    155 x 10

                    Flat bench dumbell press
                    40 x 10
                    50 x 10
                    60 x 10
                    60 x 10

                    Decline Dumbell Flye
                    30 x 10
                    40 x 10
                    50 x 10
                    60 x 7 (felt like trying 60's but i couldnt get 3 more, owell)

                    Seated Wrist curls
                    *45 x 15
                    *65 x 10
                    95 x 6
                    85 x 8
                    85 x 8
                    75 x 10

                    Reverse Grip Barbell Curl
                    60 x 10
                    70 x 10
                    80 x 10

                    Behind-The-Back Smith-Machine wrist curl
                    100 x 10
                    115 x 10
                    135 x 10

                    Comment

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