Personal Trainers Suck, They just do? » Weightlifting Routine

Chest 3-27-08

michaelnewcomb — Thu, 27 Mar 2008 14:36:57 +0000

Today is chest day. I am going to go back to one of the staples of chest.

Flat bench press

135 (10 reps)

155 (10 reps)

185 (6 reps)

205 (5 reps)

225 (3 reps)

205 (5 reps)

Dumbbell press on the incline bench

75 (8 reps)

85 (8 reps)

90 (5 reps)

We superset dips with lat pullovers.

My Chest is fried and my body is eager for breakfast this morning (6 egg whites, grapefruit and ½ cup of oatmeal)

Biclippers 3-26-08

michaelnewcomb — Wed, 26 Mar 2008 18:03:49 +0000

Today is bicep day. My workout partner decided to sleep in today so Earl is a no show.

Barbell curl:

95 (8 reps)

105 (8 reps)

115 (5 reps)

125 (5 reps)

135 (3 reps)

Next I do standing dumbbell with 45, 50, 55, 60 lbs and 8 reps.

I then superset hammer curls and one arm cable curls. I do three sets of 10 reps at 45lbs.

Next is 55’s at 70 lbs.

I finish with 21’s.

Legs 3-25-08

michaelnewcomb — Tue, 25 Mar 2008 18:44:20 +0000

Today is leg day. I have been lifting since I was 16 yrs. Old. In that time I have squatted more than I like to remember. I used to go real heavy on the weights like 415, wrap my knees the whole deal. As I get older the wear and tear is showing on my knees. I have not squatted in 8 weeks. Today I go in for a refresher course.

Squats

135 (10 reps)

185 (10 reps)

Leg Press

400 (8 reps)

490 (8 reps)

Hack Squat

180 (8 reps)

270 (8 reps)

Shoulder and Triceps 3-24-08

michaelnewcomb — Mon, 24 Mar 2008 16:50:51 +0000

It is time for some shoulders and triceps. About once a month I try to focus on reps with very little rest between sets. My first exercise is a warm up and then I proceed into the meat of the routine.

Barbell military press:

95 (10 reps)

115 (10 reps)

135 (6 reps)

Dumbbell military press: These are performed with 15 seconds between sets

55 (15 reps)

50 (12 reps)

45 (10 reps)

40 (10 reps)

35 (12 reps)

30 (15 reps)

Front deltoid dumbbell raises

45 (8 reps)

50 (8 reps)

55 (8 reps)

On to the triceps and again it is three exercises, skull crushers, kickbacks and cable pushdowns

On the skull crushers I get a straight bar at 70, 80 and 90 lbs. I then do 8 reps to the skull followed by 8 reps in a close grip bench movement. I do three sets.

I grab a 45 lb dumbbell and do three sets of 8 lying triceps kickbacks. This is followed by triceps pushdowns at 110 lbs for three sets of 8 reps.

Shoulders and Triceps 3-17-08

michaelnewcomb — Mon, 17 Mar 2008 17:37:08 +0000

It is time for some shoulders and triceps. I like to do these on the same day as I employ a 5 days straight routine. I have made a conscious effort over the past 4 months to go heavy with my shoulder routine.

Barbell military press:

95 (10 reps)

115 (10 reps)

135 (6 reps)

145 (3 reps)

155 (3 reps) Earl provided and excellent spot here, thanks buddy

Barbell (front) military press:

135 (8 reps)

Rear deltoid cable rows

40 (8 reps)

On to the triceps and again it is three exercises, skull crushers, kickbacks and cable pushdowns

On the skull crushers I get a straight bar at 70, 80 and 90 lbs. I then do 8 reps to the skull followed by 8 reps in a close grip bench movement. I do three sets.

I grab a 45 lb dumbbell and do three sets of 8 lying triceps kickbacks. This is followed by triceps pushdowns at 110 lbs for three sets of 8 reps.