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BBod's I,Bodybuilder Training Log Rating 1

BBod Level 0 | Join Date: Mar 2009 | Location: | Posts: 9 SHOULDERS - MONDAY - SPECIALIZATION 01-20-2010, 04:39 PM Activation Cluster A EXERCISE SETS REPS SPEED REST Top-Half Seated Overhead Press from Pins 3 3 x 1 Max Force 10/90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 115 135 160 REPS 3 3 3 Force Spectrum Ramping B EXERCISE SETS REPS SPEED REST High-Incline Bench Press 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 115 135 160 170 175 175 REPS 3 3 3 3 3 3 Ratchet Loading C EXERCISE SETS REPS SPEED REST Push Press 7 1/3/X Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 115 115 135 135 145 145 115 REPS 1 3 1 3 1 3 Max Rep

BBod Level 0 | Join Date: Mar 2009 | Location: | Posts: 9 SHOULDERS - TUESDAY - FULL BODY 01-21-2010, 04:24 PM Ratchet Loading A1 EXERCISE SETS REPS SPEED REST Leg Press 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 270 270 430 430 370 REPS 1 3 1 3 Max Rep Ratchet Loading A2 EXERCISE SETS REPS SPEED REST Leg Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 150 150 180 180 165 REPS 1 3 1 3 Max Rep Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Low-Incline Bench Press from Pins 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 135 135 150 150 145 REPS 1 3 1 3 Max Rep Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Seated Row 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 150 180 200 210 180 REPS 3 3 3 3 Max Rep Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Triceps Extension from Pins 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 95 105 115 120 105 REPS 3 3 3 3 Max Rep Force Spectrum Ramping C2 EXERCISE SETS REPS SPEED REST Preacher Curl 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 75 85 85 90 80 REPS 3 3 3 3 Max Rep

BBod Level 0 | Join Date: Mar 2009 | Location: | Posts: 9 SHOULDERS - WEDNESDAY - SPECIALIZATION 01-25-2010, 11:02 PM Max Force Sets A1 EXERCISE SETS REPS SPEED REST Top-Half Seated Overhead Press from Pins 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 115 115 125 135 135 145 150 REPS 2 2 2 2 2 2 2 Max Force Sets A2 EXERCISE SETS REPS SPEED REST Dumbbell Lateral Raise 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 35 35 35 35 35 35 35 REPS 2 2 2 2 2 2 2 Max Force Sets A3 EXERCISE SETS REPS SPEED REST Push Press 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 125 125 125 125 125 125 125 REPS 2 2 2 2 2 2 2 Max Force Sets A4 EXERCISE SETS REPS SPEED REST Dumbbell Front Raise 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 25 25 25 25 25 25 25 REPS 2 2 2 2 2 2 2 Max Force Sets B1 EXERCISE SETS REPS SPEED REST High Power Pull 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 115 115 115 115 115 115 115 REPS 2 2 2 2 2 2 2 Max Force Sets B2 EXERCISE SETS REPS SPEED REST Low Power Pull 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 205 205 205 205 205 205 205 REPS 2 2 2 2 2 2 2 Max Force Sets B3 EXERCISE SETS REPS SPEED REST Upright Row 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 105 105 105 105 105 105 105 REPS 2 2 2 2 2 2 2 Max Force Sets B4 EXERCISE SETS REPS SPEED REST Face Pull 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 60 75 75 75 75 75 75 REPS 2 2 2 2 2 2 2

BBod Level 0 | Join Date: Mar 2009 | Location: | Posts: 9 SHOULDERS - FRIDAY - SPECIALIZATION 01-25-2010, 11:04 PM Dynamic Preactivation A1 EXERCISE SETS REPS SPEED REST Push Press 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 115 115 115 115 115 115 REPS 3 3 3 3 3* 3* Capacity Ramping A2 EXERCISE SETS REPS SPEED REST Seated Dumbbell Overhead Press 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 55 60 60 60 60 60 REPS 3 4 5 5 5* 5* Dynamic Preactivation B1 EXERCISE SETS REPS SPEED REST Power Snatch 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 105 105 105 105 105 105 REPS 3 3 3 3 3* 3* Capacity Ramping B2 EXERCISE SETS REPS SPEED REST Dumbbell Upright Row 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 45 45 45 45 45 45 REPS 3 4 5 5 5* 5*

BBod Level 0 | Join Date: Mar 2009 | Location: | Posts: 9 SHOULDERS - SATURDAY - FULL BODY 01-25-2010, 11:06 PM Force Spectrum Ramping A1 EXERCISE SETS REPS SPEED REST Sumo Deadlift 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 225 240 240 240 225 REPS 3 3 3 3 Max Rep Force Spectrum Ramping A2 EXERCISE SETS REPS SPEED REST Leg Extension 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 180 180 180 180 180 REPS 3 3 3 3 Max Rep Force Spectrum Ramping B1 EXERCISE SETS REPS SPEED REST Chin-Up 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT REPS 3 3 3 3 Max Rep Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Floor Fly 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 40 40 40 40 40 REPS 3 3 3 3 Max Rep Ratchet Loading C1 EXERCISE SETS REPS SPEED REST Dumbbell Hammer Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 40 40 45 45 40 REPS 1 3 1 3 Max Rep Ratchet Loading C2 EXERCISE SETS REPS SPEED REST Decline Dumbbell Triceps Extension 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 35 35 45 45 35 REPS 1 3 1 3 Max Rep

BBod Level 0 | Join Date: Mar 2009 | Location: | Posts: 9 SHOULDERS - MONDAY - SPECIALIZATION 01-27-2010, 09:09 PM Activation Cluster A EXERCISE SETS REPS SPEED REST Top-Half Seated Overhead Press from Pins 3 3 x 1 Max Force 10/90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 140 155 160 REPS 3 3 3 Force Spectrum Ramping B EXERCISE SETS REPS SPEED REST High-Incline Bench Press 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 140 160 180 185 190 200 REPS 3 3 3 3 3 3 Ratchet Loading C EXERCISE SETS REPS SPEED REST Push Press 7 1/3/X Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 115 115 120 120 135 135 120 REPS 1 3 1 3 1 3 Max Rep

BBod Level 0 | Join Date: Mar 2009 | Location: | Posts: 9 SHOULDERS - TUESDAY - FULL BODY 01-28-2010, 05:48 PM Ratchet Loading A1 EXERCISE SETS REPS SPEED REST Leg Press 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 360 360 450 450 340 REPS 1 3 1 3 Max Rep Ratchet Loading A2 EXERCISE SETS REPS SPEED REST Leg Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 170 170 180 180 150 REPS 1 3 1 3 Max Rep Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Low-Incline Bench Press from Pins 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 140 140 160 160 140 REPS 1 3 1 3 Max Rep Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Seated Row 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 180 190 200 210 170 REPS 3 3 3 3 Max Rep Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Triceps Extension from Pins 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 95 95 95 95 75 REPS 3 3 3 3 Max Rep Force Spectrum Ramping C2 EXERCISE SETS REPS SPEED REST Preacher Curl 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 85 90 90 90 80 REPS 3 3 3 3 Max Rep

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