Project HUGE : Phase II / Week 7
Posted November 13, 2006 at 7:22 AM
I just took a week off from the gym and I'm a week behind in my postings. Here is week 7 which was not last week but the week before. I switched up the order a bit. I put chest first since I missed it two weeks in a row. Also, a bunch of the exercises got messed up and needed substitutions (people using my machines):
Day One : Chest / Biceps
Weighted Dips
25 x 12
35 x 10
45 x 8
55 x 6
Woohooo! Feels nice to strap some good weight on for dipping. I'm finally back in the game.
Dumbbell Overhead Press
35 x 12
40 x 10
45 x 8
50 x 8
Machine ISO Chest Press
25 x 12
45 x 8
45 x 7
45 x 5
This was a substitution and was much harder than I expected.
Alternating Dumbbell Curls
25 x 12
30 x 10
35 x 8
40 x 6-7
Reverse Barbell Curls
30 x 12
40 x 10
50 x 8
60 x 6-8
Day Two : Legs
Smith Machine Back Squats
180 x 6
230 x 6
270 x 5
180 x 10
I decided to just go heavy since this wasn't the exercise I wanted to do. It felt nice to see three plates on the either side of the bar (270) but I know that is not the same as 315 on a standard bar. Still nice though :)
Romainian Leg Curl
BW x 0 (5)
BW x 0 (3)
BW x 0 (2)
BW x 0
These are still kicking my ass, but I found a better position that allows my leg to work more effectively. With the more leverage I think I will get stronger faster on this movement.
Dumbbell Step Ups
35 x 12
45 x 10
55 x 8
I cut this day short cause I was tired.
Day Three : Back / Triceps
Narrow Grip Pull Down (supinated grip)
150 x 12
165 x 10
180 x 8
195 x 6
Machine Wide Row (unilateral)
65 x 12
75 x 10
80 x 8
85 x 8
Lateral Pull Down
105 x 12
120 x 10
135 x 6
I cut this day short cause I was really tired. All this tiredness is what prompted me to take last week off. Hopefully this week I will be energized. I am going to start moving some heavier weights. Keep it real, lift some steel.
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