Faiz's FIRST OFFICIAL OFF-SEASON

[Columbus]

Tuesday April 3rd 2007..12:20 p.m.

Phase 2-beta: Week 22

Legs


Note: The last set of most excersices is followed with a drop set trying to achive a rep total.



General Warm up : Inclined Treadmill

Lying Leg Curls

set 1: 17 :12 reps
set 2: 18: 11 reps
set 3: 18: 10 reps
set 4: 19: 4 reps , 17: 8 reps , 15 :8 reps

Hack Squats



Set 1: 245:12 reps
Set 2: 255: 12 reps
Set 3: 265: 12 reps


Squats

Set 1: 300 : 11 reps
Set 2: 300: 10 reps
Set 3: 315:10 reps, 225: 10 reps , 135: 10 reps


Walking Lunges

Set 1 : 55: 15 reps
Set 2: 55 : 15 reps
Set 3: 55 : 12 reps

Seated Angled Calves Raises

Set 1 : 330 : 10 reps
Set 2: 330 : 12 reps
Set 3: 330: 12 reps
Set 4: 330 : 11 reps
Set 5 :335 : 10 reps

Cardio : None we dropped cardio for 6 weeks..Notes : Pretty decent session but my mind is messed up right now... when i get stressed first thing that goes is the appetite, then my stomach gets upset then sleep is disturbed...

Nark holla bro

yessss!!!!!!!!!11

[JohnboyF]

Wednesday April 4th 2007


Phase 2-Beta




Rest... :

[JohnboyF]

Thurday April 5th 2007...6:30 p.m.

Phase 2-beta: Week 23

Shoulder : Triceps


Note: The last set of most excersices is followed with a drop set trying to achive a rep total.

General Warm up : 5 min Treadmill



Seated Lateral Raises

set 1: 20 :15 reps
set 2: 25: 12 reps
set 3: 25: 11 reps
set 4: 25: 10 reps , 20: 5 reps 15 :10 reps

DB shoulder press

Set 1: 70: 11 reps
Set 2: 70: 12
Set 3: 70: 9 reps
Set 4: 70: 8 reps, 50:7 reps , 20: 8 reps

Upright rows

Set 1: 105 : 9 reps
Set 2: 105: 8 reps
Set 3: 105: 8 reps
Set 4: 105: 8 reps , 85: 12 reps


Close Grip Bench

Set 1 : 170: 10 reps
Set 2: 170 : 8 reps
Set 3: 170 : 8 reps
Set 4: 170 : 8 reps, 135 : 16 reps

1 arm db french press

Set 1 :30 : 11 reps
Set 2: 30 : 10 reps
Set 3: 35: 8 reps , 25: 10 reps

Tricep Press Down

Set 1: 165: 10 reps
Set 2 : 165: 11 reps
Set 3: 170: 4 reps , 140: 6 reps, 130: 10 reps

Cardio : None

[godkilla]

Cardio : None we dropped cardio for 6 weeks..

welcome to my world. havent done cardio in like 3 months, lol!

[*Narkissos*]

^^I didn't get the text

But you're aware of the changes we're gonna make

We'll return to phase 1 on Monday.

In the meantime try to get your mind right.

I don't need you getting injured.

Remember the above

Get some rest on Sat and Sunday.

No cardio

Just rest and eat

[JohnboyF]

Friday April 6th 2007 6:40 PM

Total Weeks so far 23

Back

Warmup : 5 min inclined Treadmill followed by stretching

Wide grip Pullups

Set 1: 15 reps
Set 2: 12 reps
Set 3: 8 reps
Set 4: 8 reps
Set 5: 8 reps


Long- bar cable rows Rows
Set 1: 110: 12 reps
Set 2: 110: 10 reps
Set 3: 110: 11 reps
Set 4 : 110: 8 reps , 95: 9 reps , 85:8 reps

Vbar Pull downs to chest
Set 1: 165: 10 reps
Set 2: 165: 8 reps
Set 3: 165: 8 reps
Set 4: 165: 8 reps, 135: 8 reps , 105: 6 reps


Close Grip Lat Pull Downs

Set 1 : 140: 9 reps
Set 2: 140: 9 reps
Set 3: 140 : 9 reps
Set 4: 140: 9 reps , 125: 5 reps, 110: 4 reps


Cardio : None