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05-05-2009, 10:43 PM
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Boki's Awesome JOURNAL Post #29 | | swimsBETTERdenCUBANS
Join Date: Nov 2008 Location: THE DEVils PIT (arizona)
Posts: 886
Height: 5'8 Weight: 141
Rep Power: 1831 | Re: Boki's Awesome JOURNAL
Monday May 4th, 2009
Back and biceps
Wide pullups
BWx12
BWx12
BWx12
Barbell row
12x95lbs
10x105
10x105 i dont really like the barbell ones, posture is annoying
Reverse grip pullups
BWx15
BWx15
BWx15
Dumbell concentration curls
12x45lbs
12x45lbs
10x45lbs these feel so much easier than standing up
Hammer curls
10x40lbs
10x40lbs
6x45lbs
RI= 1 minute
usually i do 45secs but did a minute this time. | 
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05-06-2009, 12:20 AM
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Boki's Awesome JOURNAL Post #30 | | swimsBETTERdenCUBANS
Join Date: Nov 2008 Location: THE DEVils PIT (arizona)
Posts: 886
Height: 5'8 Weight: 141
Rep Power: 1831 | Re: Boki's Awesome JOURNAL
Tuesday May 5th, 2009
Chest and triceps
Incline bench
12x125lbs
8x125lbs
8x125lbs
Flat bench
10x145lbs
5x165lbs
4x165lbs
Flat flies
10x40lbs felt a good burn doing these
10x35lbs
10x35lbs
dips
BWx35
13x45lbs+BW
13x45lbs+BW wasnt really feeling it for these did 2 reps less this time
Cable pulldowns
12x110lbs
12x120lbs
10x130lbs
I have got to say i am tired as shit. never work out late but ran out of time today.
50 sec RI | |
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05-06-2009, 09:12 AM
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Boki's Awesome JOURNAL Post #31 | | Bitch
Join Date: Feb 2008 Location: MICHIGAN Age: 22
Posts: 1,860
Height: 5'9 Weight: 194
Rep Power: 115640 | Re: Boki's Awesome JOURNAL
the little improvements I'm seeing will end up being big ones over time, keep it up Boki you're doing great man! Remember, each workout might not be the same as far as weight but as long as you're busting your ass you'll be fine! | |
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05-06-2009, 06:56 PM
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Boki's Awesome JOURNAL Post #32 | | swimsBETTERdenCUBANS
Join Date: Nov 2008 Location: THE DEVils PIT (arizona)
Posts: 886
Height: 5'8 Weight: 141
Rep Power: 1831 | Re: Boki's Awesome JOURNAL
may 6th, 2009
OFF day | |
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05-08-2009, 11:32 AM
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Boki's Awesome JOURNAL Post #33 | | swimsBETTERdenCUBANS
Join Date: Nov 2008 Location: THE DEVils PIT (arizona)
Posts: 886
Height: 5'8 Weight: 141
Rep Power: 1831 | Re: Boki's Awesome JOURNAL
thursday May 7th, 2009
Legs
Squats
12x145
12x165
10x185
Leg press
10x180
12x180
10x200
Standing calf raises
10x320
10x320
10x320
leg extentions
15x50
15x50
10x50 what is a good replacement for extentions?? i have cramps makes me feel paralyzed | |
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05-08-2009, 11:41 AM
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Boki's Awesome JOURNAL Post #34 | | Bitch
Join Date: Feb 2008 Location: MICHIGAN Age: 22
Posts: 1,860
Height: 5'9 Weight: 194
Rep Power: 115640 | Re: Boki's Awesome JOURNAL
Quote:
Originally Posted by Boki  thursday May 7th, 2009
Legs
Squats
12x145
12x165
10x185
Leg press
10x180
12x180
10x200
Standing calf raises
10x320
10x320
10x320
leg extentions
15x50
15x50
10x50 what is a good replacement for extentions?? i have cramps makes me feel paralyzed |
BB hack squats | |
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05-08-2009, 08:49 PM
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Boki's Awesome JOURNAL Post #35 | | swimsBETTERdenCUBANS
Join Date: Nov 2008 Location: THE DEVils PIT (arizona)
Posts: 886
Height: 5'8 Weight: 141
Rep Power: 1831 | Re: Boki's Awesome JOURNAL
i checked it out, they kinda look like deadlifts haha. ill give them a try | |
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05-09-2009, 05:54 AM
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Boki's Awesome JOURNAL Post #36 | | Bitch
Join Date: Feb 2008 Location: MICHIGAN Age: 22
Posts: 1,860
Height: 5'9 Weight: 194
Rep Power: 115640 | Re: Boki's Awesome JOURNAL
Quote:
Originally Posted by Boki i checked it out, they kinda look like deadlifts haha. ill give them a try | They do look like deads, but they are very different. Keep that bar close, weight on the heels. If you hit the bar anywhere but on mid-upper hamstring you're doing them wrong. You'll definitely feel these in your quads. | |
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05-09-2009, 08:18 AM
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Boki's Awesome JOURNAL Post #37 | | Moderator
Join Date: Nov 2006 Location: Sunny California! Age: 34
Posts: 1,774
Rep Power: 101357 | Re: Boki's Awesome JOURNAL
You can build a nice quadsweep with those. | |
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05-09-2009, 04:28 PM
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Boki's Awesome JOURNAL Post #38 | | swimsBETTERdenCUBANS
Join Date: Nov 2008 Location: THE DEVils PIT (arizona)
Posts: 886
Height: 5'8 Weight: 141
Rep Power: 1831 | Re: Boki's Awesome JOURNAL
shoulders
military press
12x95lbs
12x95lbs
12x105lbs
shrugs
15x125lbs
15x125lbs
15x145lbs
front and lateral raises
14x10lbs
12x10lbs
10x15lbs
10x15lbs
12x10lbs
14x10lbs | |
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05-11-2009, 11:26 PM
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Boki's Awesome JOURNAL Post #39 | | swimsBETTERdenCUBANS
Join Date: Nov 2008 Location: THE DEVils PIT (arizona)
Posts: 886
Height: 5'8 Weight: 141
Rep Power: 1831 | Re: Boki's Awesome JOURNAL
Monday May 11th, 2009
Back and Biceps
Wide pulldowns
12x125lbs
12x135lbs
10x145lbs
cable rows
12x95
12x105
12x125
Preacher curls <<<<<<< these gave me a hell of a burn
12x75lbs
12x85lbs
12x95lbs
hammer curls on machine <<<< these were hella awkward lol
10x65
10x60
10x60
Reverse grip pullups
BWx15
BWx12
BWx12 | |
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05-12-2009, 05:55 AM
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Boki's Awesome JOURNAL Post #40 | | Moderator
Join Date: Nov 2006 Location: Sunny California! Age: 34
Posts: 1,774
Rep Power: 101357 | Re: Boki's Awesome JOURNAL
I'm glad to see all those sets on lateral raises. Why did you only do pulldowns and cable rows on back day? Rushed workout? Tired? I hope you usually do more than that. | |
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05-12-2009, 11:06 AM
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Boki's Awesome JOURNAL Post #41 | | swimsBETTERdenCUBANS
Join Date: Nov 2008 Location: THE DEVils PIT (arizona)
Posts: 886
Height: 5'8 Weight: 141
Rep Power: 1831 | Re: Boki's Awesome JOURNAL
i was really excited to do my biceps haha, next time i will do more back. my dad was able to drive me to the gym  | |
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05-12-2009, 11:10 PM
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Boki's Awesome JOURNAL Post #42 | | swimsBETTERdenCUBANS
Join Date: Nov 2008 Location: THE DEVils PIT (arizona)
Posts: 886
Height: 5'8 Weight: 141
Rep Power: 1831 | Re: Boki's Awesome JOURNAL
tuesday May 12th, 2009
Chest and triceps
Incline bench
12x125lbs
10x125lbs
10x125lbs
Flat bench
10x145lbs
5x165lbs
5x165lbs
Flat flies
10x40lbs
10x35lbs
10x35lbs
dips
BWx20
13x45lbs+BW
8x70lbs+BW
Diamond pushups <<<< felt like doing these i have no idea why just did
20xBW
15x45lbs+BW
8x70lbs+BW
bumped up the RI to 90secs this time | |
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