Day One: Chest, shoulders, triceps
Sunday: 19th July 2004
Chest
Bench Press (Workouts #1, 3, 5, 7, 9, 11, 13)
Warm Up: 40kg x 12, 60kg x 8, 70kg x 5
- 195lbs/88kgs x 6
- 205lbs/93kgs x 5
- 220lbs/100kgs x 4
Dumbbell Bench Press—3 sets of 8 reps
- 77.5lbs x 8
- 77.5lbs x 8
- 77.5lbs x 8
Shoulders
Dumbbell Side Raise—3 sets of 8 reps
- 27.5lbs x 6
- 27.5lbs x 6
- 27.5lbs x 6
Triceps
Thick Bar Lying Triceps Extension—3 sets of 8 reps
- 62lbs x 12
- 62lbs x 12
- 62lbs x 11
Notes: bench Press with 2-inch thick bar, as well as triceps Extensions
Day Two: Back, Deadlifts, and Biceps
Monday: 20th July 2004
Back
Supinated Chin Ups: 3 sets of 8 reps
- 11.25kgs x 8
- 11.25kgs x 8
- 11.25kgs x 8
Thick Bar Barbell Row: 3 sets of 6 reps
- 67.5kgs x 8
- 67.5kgs x 7
- 67.5kgs x 6
Biceps
Thick barbell Curl: 3 sets of 8 reps
- 82.5lbs x 8
- 82.5lbs x 8
- 82.5lbs x 7
Legs/Traps/back
Thick Bar Deadlifts + Shrugs: 3 x 6-8
- 92kgs x 6
- 92kgs x 6
- 92kgs x 6
Thursday: 15 July 2004
Shoulders
30-degree low pulley external rotations: 3 x 10 –12
- 12lbs x 10
- 12lbs x 10
- 12lbs x 10
Chest
(A1) Bench Press (Workouts #2, 4, 6, 8, 10, 12, 14) 3 sets of 3,2,negative rep
- 220lbs/ 100kgs x 3
- 230lbs/ 105kgs x 2
- 260lbs/ 117.5kgs x NEGATIVE REP
(A2) Elbow-in-front dumbbell external rotations: 3 x 10 -12
- 17lbs x 10
- 17lbs x 10
- 17lbs x 10
Triceps
Weighted Dips—3 sets of 6 reps
- 32.5lbs x 9
- 32.5lbs x 9
- 32.5lbs x 6
Grip Machine
1)40kgs x 27reps/ 1 minute(TUT)
2)40kgs x 21reps/ 45 Seconds(TUT)
3)40kgs x 22reps/ 45 seconds(TUT)
Friday: 16th of July 2004
Legs
Squat—3 sets of 6 reps
1) 115kgs x didn’t do
2) 115kgs x didn’t do
3) 115kgs x didn’t do
Thick Bar Stiff Legged Deadlifts—3 sets of 8 reps
- 72kgs x 8
- 72kgs x 8
- 72kgs x 8
Glute-Hamstring Raises—3 sets of 8 reps
- BW x 8
- BW x 8
- BW x 8
Back
Semi Supinated Chin Ups—3 sets of 8 reps
- 11.25kgs x 8
- 11.25kgs x 8
- 11.25kgs x 6
Cable Rows—3 sets of 8 reps
- 152lbs x 10
- 152lbs x 8
- 152lbs x 9
Biceps
Dumbbell offset Curls—3 sets of 8 reps
- 37.5lbs x 8
- 37.55lbs x 8
- 37.5lbs x 8