CANADA BODYBUILDING - CANADIAN BODYBUILDING FORUM
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  1. #11
    Twirp
    Join Date
    Jan 2013
    Location
    Canada
    Posts
    50
    Rep Power
    7

    Default

    Shoulder day today!

    Seated DB Press
    1 x 12 25lbs
    1 x 8 27.5lbs
    1 x 5 30lbs

    DB Front Raises
    1 x 12 15lbs
    1 x 8 17.5lbs
    1 x 5 20lbs

    Seated shoulder press machine
    1 x 12 45lbs
    1 x 8 60lbs
    1 x 5 75lbs

    Machine shrugs
    1 x 12 210lbs
    1 x 8 225lbs
    1 x 5 240lbs

    Reverse Pec Deck
    1 x 12 25lbs
    1 x 8 40lbs
    1 x 5 55lbs

    Cardio: 30 mins on Treadmill

  2. #12
    Twirp
    Join Date
    Jan 2013
    Location
    Canada
    Posts
    50
    Rep Power
    7

    Default

    Back day!

    Wide Grip Pulldown
    1 x 12 60lbs
    1 x 8 75lbs
    1 x 5 90lbs

    Seated Machine Row
    1 x 12 60lbs
    1 x 8 75lbs
    1 x 5 85lbs

    Bent DB Rows
    1 x 12 22.5lbs
    1 x 8 25lbs
    1 x 5 27.5lbs

    Deadlift
    1 x 12 135lbs
    1 x 8 155lbs
    1 x 5 155lbs

    Alternate DB Curls
    1 x 12 17.5lbs
    1 x 8 20lbs
    1 x 5 22.5lbs

    Machine Curl
    1 x 12 45lbs
    1 x 8 60lbs
    1 x 5 65lbs

    Cardio: 30 mins on Treadmill

  3. #13
    Twirp
    Join Date
    Jan 2013
    Location
    Canada
    Posts
    50
    Rep Power
    7

    Default

    Couldnt post it on the day that it happened but here was leg day 2 days ago. =D

    Squats
    1 x 12 115lbs
    1 x 8 125lbs
    1 x 5 135lbs (finally got to a plate! woot woot)

    Hack Squat
    1 x 12 90lbs
    1 x 8 140lbs
    1 x 5 160lbs

    Lying Leg Curl
    1 x 12 90lbs
    1 x 8 105lbs
    1 x 5 110lbs

    Standing Calf Raise
    1 x 12 160lbs
    1 x 8 180lbs
    1 x 5 200lbs

    Cardio: 20 mins on treadmill

    Still feeling this leg workout 2 days later, BOOM!

  4. #14
    Twirp
    Join Date
    Jan 2013
    Location
    Canada
    Posts
    50
    Rep Power
    7

    Default

    Chest day!

    Bench
    1 x 12 105lbs
    1 x 8 105lbs
    1 x 5 110lbs

    DB Bench
    1 x 12 30lbs
    1 x 8 35lbs
    1 x 5 40lbs

    Incline DB Bench
    1 x 12 25lbs
    1 x 8 27.5lbs
    1 x 5 27.5lbs

    Seated Chest Press
    1 x 12 45lbs
    1 x 8 60lbs
    1 x 5 65lbs

    Overhead DB Extensions
    1 x 12 30lbs
    1 x 8 35lbs
    1 x 5 40lbs

    Rope Pulldowns
    1 x 12 30lbs
    1 x 8 45lbs (go to 6 and failed)
    1 x 5 35lbs (lowered weight because of previous failure, at the end of this workout Triceps were so pumped with blood they were gone... lol... good feeling!)

    Cardio: 30 mins on Treadmill

  5. #15
    Twirp
    Join Date
    Jan 2013
    Location
    Canada
    Posts
    50
    Rep Power
    7

    Default

    Shoulder day!

    Seated DB Press
    1 x 12 25lbs
    1 x 8 27.5lbs
    1 x 5 30lbs

    Front DB Raises
    1 x 12 17.5lbs
    1 x 8 20lbs
    1 x 5 22.5lbs

    Seated Shoulder Press
    1 x 12 45lbs
    1 x 8 60lbs
    1 x 5 75lbs

    Reverse Pec Dec
    1 x 12 40lbs
    1 x 8 55lbs
    1 x 5 55lbs

    Machine Shrugs
    1 x 12 195lbs
    1 x 8 210lbs
    1 x 5 225lbs

    Side Laterals
    1 x 12 20lbs
    1 x 8 20lbs
    1 x 5 20lbs

    Cardio: 30 minutes on Treadmill

  6. #16
    Twirp
    Join Date
    Jan 2013
    Location
    Canada
    Posts
    50
    Rep Power
    7

    Default

    Back day! (completed a few days ago, just didnt get a chance to post it)

    Wide Grip Pulldown
    1 x 12 60lbs
    1 x 8 75lbs
    1 x 5 80lbs

    Seated Cable Row
    1 x 12 60lbs
    1 x 8 75lbs
    1 x 5 75lbs

    Bent DB Rows
    1 x 12 35lbs
    1 x 8 40lbs
    1 x 5 45lbs

    Deadlift
    1 x 12 135lbs
    1 x 8 135lbs
    1 x 5 135lbs

    Alternate DB Curls
    1 x 12 17.5lbs
    1 x 8 20lbs
    1 x 5 22.5lbs

    Machine Curls
    1 x 12 30lbs
    1 x 8 45lbs
    1 x 5 60lbs

    Cardio: 30 minutes on Treadmill

  7. #17
    Twirp
    Join Date
    Jan 2013
    Location
    Canada
    Posts
    50
    Rep Power
    7

    Default

    Leg day! (again completed a couple days ago and I never had the chance to post it)

    Squats
    1 x 12 125lbs
    1 x 8 135lbs
    1 x 5 145lbs

    Hack Squat
    1 x 12 90lbs
    1 x 8 110lbs
    1 x 5 140lbs

    Lying Leg Curl
    1 x 12 75lbs
    1 x 8 90lbs
    1 x 5 105lbs

    Standing Calf Raises
    1 x 12 200lbs
    1 x 8 220lbs
    1 x 5 240lbs

    Cardio: 20 minutes on Treadmill

  8. #18
    Twirp
    Join Date
    Jan 2013
    Location
    Canada
    Posts
    50
    Rep Power
    7

    Default

    Back to posting on the proper days, lol!

    Chest/Tricep day today!

    Bench
    1 x 11 115 (failed to get 12)
    1 x 8 115
    1 x 5 115

    DB Bench
    1 x 12 30lbs
    1 x 8 35lbs
    1 x 5 40lbs

    Incline DB Bench
    1 x 12 25lbs
    1 x 8 27.5lbs
    1 x 5 30lbs

    Chest Press
    1 x 12 60lbs
    1 x 8 75lbs
    1 x 5 80lbs

    Overhead DB Extensions
    1 x 12 30lbs
    1 x 8 35lbs
    1 x 5 40lbs

    Rope Pulldowns
    1 x 12 30lbs
    1 x 8 35lbs
    1 x 5 35lbs

    Cardio: 30 mins on treadmill.

  9. #19
    Twirp
    Join Date
    Jan 2013
    Location
    Canada
    Posts
    50
    Rep Power
    7

    Default

    Shoulder day!

    Seated DB Press
    1 x 12 35lbs
    1 x 8 40lbs
    1 x 5 40lbs (tried to do 45s, but they just wouldnt go up... try again next time!)

    Front Laterals
    1 x 12 20lbs
    1 x 8 22.5lbs
    1 x 5 22.5lbs

    Machine Press
    1 x 12 60lbs
    1 x 8 75lbs
    1 x 5 80lbs

    Reverse Pec Dec
    1 x 12 40lbs
    1 x 8 40lbs
    1 x 5 40lbs (thinking I may have to back the weight off a little bit on this exercise to make progress in work load...)

    Side Laterals
    1 x 12 17.5lbs
    1 x 8 20lbs
    1 x 5 22.5lbs

    Machine Shrugs
    1 x 12 210lbs
    1 x 8 225lbs
    1 x 5 240lbs

    Cardio: 30 minutes on treadmill.

  10. #20
    Twirp
    Join Date
    Jan 2013
    Location
    Canada
    Posts
    50
    Rep Power
    7

    Default

    Back/Bi day!

    Pulldowns
    1 x 12 60lbs
    1 x 8 75lbs
    1 x 5 90lbs

    Seated Rows
    1 x 12 60lbs
    1 x 8 75lbs
    1 x 5 75lbs

    One Arm Rows
    1 x 12 30lbs
    1 x 8 35lbs
    1 x 5 40lbs

    Alternate DB Curls
    1 x 12 20lbs
    1 x 8 22.5lbs
    1 x 5 25lbs

    Machine Curls
    1 x 12 30lbs
    1 x 8 45lbs
    1 x 5 60lbs

    T Bar Rows
    1 x 12 45lbs
    1 x 8 70lbs
    1 x 5 70lbs

    Cardio: 30 mins on treadmill.


 
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