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Cjz28's I,Bodybuilder Training Log Rating 1

cjz28 Level 2 | Join Date: Feb 2010 | Location: | Posts: 6 SHOULDERS - MONDAY - SPECIALIZATION 02-06-2010, 01:20 AM 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 115 135 155 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 115 135 155 165 175 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 115 115 135 135 155 155 95 REPS 1 3 1 3 1 3 Max Rep

cjz28 Level 2 | Join Date: Feb 2010 | Location: | Posts: 6 SHOULDERS - TUESDAY - FULL BODY 02-06-2010, 10:18 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 180 180 270 270 180 (15 reps) 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 110 110 135 135 110 (15 reps) 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 135 135 145 145 105 (15 reps) 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 160 175 185? 195? (12 REPS) 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 45 45 55 55 45 (8 reps) 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 55 65 75 85 55 (12 reps) REPS 3 3 3 3 Max Rep

cjz28 Level 2 | Join Date: Feb 2010 | Location: | Posts: 6 SHOULDERS - WEDNESDAY - SPECIALIZATION 02-07-2010, 07:05 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 135 135 135 135 135 135 135 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 25 25 25 25 25 25 25 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 135 135 135 135 135 135 135 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 2025 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 115 115 115 115 115 115 11 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 60 60 60 60 60 60 REPS 2 2 2 2 2 2 2

cjz28 Level 2 | Join Date: Feb 2010 | Location: | Posts: 6 SHOULDERS - FRIDAY - SPECIALIZATION 02-12-2010, 01:02 AM 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 135 135 135 135 135 105 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 45 45 45 45 45 45 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*

cjz28 Level 2 | Join Date: Feb 2010 | Location: | Posts: 6 SHOULDERS - MONDAY - SPECIALIZATION 02-15-2010, 06:02 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 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 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 REPS 1 3 1 3 1 3 Max Rep

cjz28 Level 2 | Join Date: Feb 2010 | Location: | Posts: 6 LEGS - MONDAY - SPECIALIZATION 02-18-2010, 10:43 PM Activation Cluster A EXERCISE SETS REPS SPEED REST Top-Half Squat from Pins 2 3 x 1 Max Force 10/90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT REPS 3 3 Force Spectrum Ramping B EXERCISE SETS REPS SPEED REST Squat 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT REPS 3 3 3 3 3 3 Ratchet Loading C EXERCISE SETS REPS SPEED REST Leg Press 7 1/3/X Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT REPS 1 3 1 3 1 3 Max Rep

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