Muscle Building Workout Online

Because I've fallen behind a week on the journal, I'm going to make this muscle building workout online post cover 3 workouts.

I'm still in the process of setting my baseline numbers and am fairly pleased so far. I've been working out 2 times per week during the past 2 weeks, but I may switch to 3 days this week.

I'm also trying to get at least a 1/2 hour of cardio in on mornings... 1 down today so far ;)

I need to double check my log book on 2A's workout numbers as I don't have it with me right now and I'm trying to go by memory. I'll come back and edit these muscle building workout online numbers if any are off.

Here's the workouts:

Notes:
LL=Last Time
TT=This Time
RP=Rest Pause
SS= Straight Set
WM=Widow Maker

All sets shown are working sets only. Warm up sets are done for every exercise

Workout 2A

Chest
Incline Barbell Press
205lbs x 7+4+3 = 14 RP

Shoulders
Smith Machine Seated Shoulders
175lbs x 8+5+4 = 17 RP

Triceps
Skull Deadlifts
90lbs x 16+5+4 = 25 RP

Back Width
Hammer Strength Front Pulldowns
190lbs x 9+6+5 = 20 RP

Back Thickness
Seated Row
160lbs x 12 SS + 190lbs x 6 SS
The seated rows were supposed to be T-bars... except we don't have a t-bar in our gym. What I normally do is stick one end of a 45lb bar in a wall corner and use a low row handle for the grips at the other end. These are called "corner rows" and they work great as a t-bar substitute. However, there was a note in the corner where the bar usually is stating "If you stick a bar in this corner you will have your membership revoked... blah blah blah... a T-bar has been ordered, Management" The two words that came to mind immediately after reading that were "Yeah right". I'll be very surprised if we actually get a t-bar.


Workout 2B

Biceps
Lat Bar Machine Curls
57.5lbs (double pulley) x 10+5+5 = 20 RP

Forearms
Pinwheel DB Curls
45lbs x 16 SS

Calves
Hammer Strength Calve Raises
70 x 9+8+6 = 23 RP
I decided to rest pause these and krap my calves are still sore 4 days later. As a matter of fact, I can't remember my calves EVER being this sore. Walking down the stairs sideways has been a must.

Hamstrings
Stiff Legged Deadlifts
275lbs x 6 SS, 195lbs x 12 SS
That 275 set was a bit wobbly.

Quads
Freemotion Squat Machine
360lbs x 8 SS, 240 x 21 SS WM


Workout 3A

Chest
Barbell Decline Press
245lbs x 7+4+3 = 14 RP

Shoulders
Standing Barbell Presses
120lbs x 9+5+5 = 19 RP

Triceps
Decline Skull Crushers
100lbs x 14+7+5 = 26 RP

Back Width
Dumbbell Pullovers
80lbs x 9+6+5 = 20 RP
Was supposed to do Neutral Grip pulldowns but I couldn't find the handle so I swapped for these.

Back Thickness
Lifefitness Seated Row - Underhand Grip
190 x 12 SS
Pressed for time and missed the heavy set.

Only 1 muscle building workout online left to set baselines for.. then it's go time!