alm21
"Be lean and gain muscle. Check out my routine at http://forum.bodybuilding.com/showthread.php?t=115656641"
alm21
10 Workouts Completed
BWT Overview - alm21
Last Workout Entry:
Dec 5, 2007
Highest Weight Lifted:
365.00
Lbs.
Average Reps per Set:
9.4
Average Days Between Workouts:
2.7
Average Sets per Workout:
22.2
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Indicates a completed Workout entry.
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Latest Workout Completed
(Choose Exercise)
Ab Crunch Machine
Ab Roller
Air Bike
Alternate Hammer Curl
Alternate Heel Touchers
Alternate Incline Dumbbell Curl
Ankle Circles
Arm Circles
Arnold Dumbbell Press
Around The Worlds
Back Flyes - With Bands
Balance Board
Barbell Ab Rollout
Barbell Ab Rollout - On Knees
Barbell Bench Press - Medium Grip
Barbell Curl
Barbell Curls Lying Against An Incline
Barbell Deadlift
Barbell Full Squat
Barbell Guillotine Bench Press
Barbell Hack Squat
Barbell Incline Bench Press - Medium Grip
Barbell Incline Shoulder Raise
Barbell Lunge
Barbell Rear Delt Row
Barbell Seated Calf Raise
Barbell Shoulder Press
Barbell Shrug
Barbell Shrug Behind The Back
Barbell Side Bend
Barbell Side Split Squat
Barbell Single Leg Squat
Barbell Squat
Barbell Squat To A Bench
Barbell Step Ups
Bench Dips
Bench Press - With Bands
Bent Over Barbell Row
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Bent Over Low-Pulley Side Lateral
Bent Over One-Arm Long Bar Row
Bent Over Two-Arm Long Bar Row
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row With Palms-In
Bent Press
Bent-Arm Barbell Pullover
Bent-Arm Dumbbell Pullover
Bent-Knee Hip Raise
Bradford/Rocky Presses
Butt Lift (Bridge)
Butt-Ups
Butterfly
Cable Crossover
Cable Crunch
Cable Hammer Curls - Rope Attachment
Cable Hip Adduction
Cable Incline Pushdown
Cable Incline Triceps Extension
Cable Internal Rotation
Cable Lying Triceps Extension
Cable One Arm Tricep Extension
Cable Preacher Curl
Cable Rope Overhead Tricep Extension
Cable Rope Rear-Delt Rows
Cable Seated Crunch
Cable Seated Rear Lateral Raise
Cable Shrugs
Cable Wrist Curl
Calf Press On The Leg Press Machine
Calf Raise On A Dumbbell
Calf Raises - With Bands
Calf-Machine Shoulder Shrug
Chin-Up
Clean And Press
Close-Grip Barbell Bench Press
Close-Grip Bench Press
Close-Grip EZ Bar Curl
Close-Grip Front Lat Pulldown
Close-Grip Standing Barbell Curl
Concentration Curls
Cross Body Hammer Curl
Cross Over - With Bands
Cross-Body Crunch
Crunch - Hands Overhead
Crunch - Legs On Exercise Ball
Crunches
Cuban Press
Decline Barbell Bench Press
Decline Close Grip Bench To Skull Crusher
Decline Crunch
Decline Dumbbell Bench Press
Decline Dumbbell Flyes
Decline Dumbbell Tricep Extension
Decline EZ Bar Tricep Extension
Decline Oblique Crunch
Decline Reverse Crunch
Dip Machine
Dips - Chest Version
Dips - Triceps Version
Donkey Calf Raises
Drag Curl
Dumbbell Alternate Bicep Curl
Dumbbell Bench Press
Dumbbell Bicep Curl
Dumbbell Flyes
Dumbbell Incline Shoulder Raise
Dumbbell Lunges
Dumbbell Lying One Arm Rear Lateral Raise
Dumbbell Lying Pronation
Dumbbell Lying Rear Lateral Raise
Dumbbell Lying Supination
Dumbbell One Arm Shoulder Press
Dumbbell One Arm Triceps Extension
Dumbbell One Arm Upright Row
Dumbbell Prone Incline Curl
Dumbbell Raise
Dumbbell Rear Lunge
Dumbbell Seated One-Leg Calf Raise
Dumbbell Shoulder Press
Dumbbell Shrug
Dumbbell Side Bend
Dumbbell Squat
Dumbbell Squat To A Bench
Dumbbell Step Ups
Eagle Sit-Ups
Elevated Cable Rows
Exercise Ball Crunch
Exercise Ball Pull-In
External Rotation
EZ-Bar Curl
Flat Bench Cable Flyes
Flat Bench Leg Pull-In
Flat Bench Lying Leg Raise
Flexor Incline Dumbbell Curls
Flutter Kicks
Freehand Jump Squat
Frog Sit-Ups
Front Barbell Squat
Front Barbell Squat To A Bench
Front Cable Raise
Front Dumbbell Raise
Front Incline Dumbbell Raise
Front Plate Raise
Front Raise And Pullover
Front Two-Dumbbell Raise
Full Range-Of-Motion Lat Pulldown
Gironda Sternum Chins
Glute Kickback
Gorilla Chin/Crunch
Hack Squat
Hammer Curls
Hammer Grip Incline DB Bench Press
Handstand Push-Ups
Hanging Knee Raise To The Side
Hanging Leg Raise
Hanging Pike
High Cable Curls
Hyperextensions (Back Extensions)
Hyperextensions With No Hyperextension Bench
Incline Barbell Triceps Extension
Incline Bench Pull
Incline Cable Flye
Incline Dumbbell Bench With Palms Facing In
Incline Dumbbell Curl
Incline Dumbbell Flyes
Incline Dumbbell Flyes - With A Twist
Incline Dumbbell Press
Incline Inner Biceps Curl
Iron Cross
Isometric Chest Squeezes
Isometric Neck Exercise - Front And Back
Isometric Neck Exercise - Sides
Jackknife Sit-Up
Janda Sit-Up
Jefferson Squats
JM Press
Knee / Hip Raise On Parallel Bars
Knee Circles
Kneeling Cable Concentration Triceps Extension
Kneeling Cable Triceps Extension
Knees In Side Rotation While Holding Medicine Ball
Lateral Raise - With Bands
Leg Extensions
Leg Lift
Leg Press
Leg Pull-In
Low Cable Tricep Extension
Low Pulley Row To Neck
Lying Cable Curl
Lying Cambered Barbell Row
Lying Close-Grip Bar Curl On High Pulley
Lying Close-Grip Barbell Triceps Extension Behind Head
Lying Close-Grip Barbell Triceps Press To Chin
Lying Dumbbell Tricep Extension
Lying Face Down Plate Neck Resistance
Lying Face-Up Place Neck Resistance
Lying High Bench Barbell Curl
Lying Leg Curls
Lying Machine Squat
Lying One-Arm Lateral Raise
Lying Rear Delt Raise
Lying Supine Dumbbell Curl
Lying T-Bar Row
Lying Tricep Extensions Across Face
Lying Triceps Press
Lying-Supine Two-Arm Dumbbell Triceps Extension
Machine Bench Press
Machine Preacher Curls
Machine Shoulder (Military) Press
Middle Back Shrug
Mixed Grip Chin
Narrow Stance Hack Squats
Narrow Stance Leg Press
Narrow Stance Squats
Neck Press
Oblique Crunches
Oblique Crunches - On The Floor
Old School Reverse Extensions
One Arm Dumbbell Bench Press
One Arm Dumbbell Preacher Curl
One Arm Floor Press
One Arm Pronated Dumbbell Triceps Extension
One Arm Supinated Dumbbell Triceps Extension
One Armed Chin-Up
One Leg Barbell Squat
One-Arm Barbell Snatch
One-Arm Dumbbell Row
One-Arm Flat Bench Dumbbell Flye
One-Arm Incline Lateral Raise
One-Arm Side Deadlift
One-Arm Side Laterals
One-Legged Cable Kickback
Overhead Cable Curl
Overhead Squat
Palms-Down Dumbbell Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench
Palms-Up Barbell Wrist Curl Over A Bench
Palms-Up Dumbbell Wrist Curl Over A Bench
Plate Pinch
Plate Twist
Plie Dumbbell Squat
Power Clean
Power Partials
Preacher Curl
Preacher Hammer Dumbbell Curl
Press Sit-Up
Pullups
Push Press
Push-Ups (Close and Wide Hand Positions)
Push-Ups With Feet Elevated
Push-Ups With Feet On An Exercise Ball
Pushups
Pushups - Close Tricep Position
Reverse Barbell Curl
Reverse Barbell Preacher Curls
Reverse Cable Curl
Reverse Crunch
Reverse Flyes
Reverse Flyes With External Rotation
Reverse Grip Bent-Over Rows
Reverse Grip Tricep Pushdown
Reverse Plate Curls
Reverse Triceps Bench Press
Rocking Standing Calf Raise
Rocky Pull-Ups/Pulldowns
Romanian Deadlift
Russian Twist
Scissor Kick
Seated Barbell Military Press
Seated Barbell Twist
Seated Bent Over Rear Delt Raise
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Seated Cable Rows
Seated Calf Raise
Seated Close-Grip Concentration Barbell Curl
Seated Dumbbell Curl
Seated Dumbbell Inner-Bicep Curl
Seated Dumbbell Palms-Down Wrist Curl
Seated Dumbbell Palms-Up Wrist Curl
Seated Dumbbell Press
Seated Flat Bench Leg Pull-In
Seated Head Harness Neck Resistance
Seated Leg Curl
Seated Leg Tucks
Seated One-arm Cable Pulley Rows
Seated One-Arm Dumbbell Palms-Down Wrist Curl
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Seated Overhead Barbell Triceps Extension
Seated Palm-Up Barbell Wrist Curl
Seated Palms-Down Barbell Wrist Curl
Seated Side Lateral Raise
Seated Triceps Press
Seated Two-Arm Palms-Up Low-Pully Wrist Curl
See-Saw Press (Alternating Side Press)
Shoulder Press - With Bands
Side Bridge
Side Jackknife
Side Lateral Raise
Side To Side Chins
Sit-Up
Smith Incline Shoulder Raise
Smith Machine Behind The Neck Press
Smith Machine Bench Press
Smith Machine Bent Over Row
Smith Machine Close-Grip Bench Press
Smith Machine Incline Bench Press
Smith Machine Overhead Shoulder Press
Smith Machine Reverse Calf Raises
Smith Machine Shrug
Smith Machine Squat
Smith Machine Stiff Legged Deadlift
Smith Machine Upright Row
Smith Single Leg Split Squat
Snatch
Snatch Hang High Pull
Speed Squats
Spider Curl
Squats - With Bands
Standing Barbell Calf Raise
Standing Barbell Press Behind Neck
Standing Bent-Over One-Arm Dumbbell Triceps Extension
Standing Bent-Over Two-Arm Dumbbell Tricep Extension
Standing Bicep Cable Curl
Standing Calf Raises
Standing Dumbbell Calf Raise
Standing Dumbbell Reverse Curl
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
Standing Dumbbell Triceps Extension
Standing Dumbbell Upright Row
Standing Front Barbell Raise Over Head
Standing Head Harness Neck Resistance
Standing Inner-Biceps Curl
Standing Leg Curl
Standing Low-Pulley Deltoid Raise
Standing Low-Pulley One-Arm Triceps Extension
Standing Military Press
Standing Olympic Plate Hand Squeeze
Standing One-Arm Cable Curl
Standing One-Arm Dumbbell Curl Over Incline Bench
Standing One-Arm Dumbbell Triceps Extension
Standing Overhead Barbell Triceps Extension
Standing Palm-In One-Arm Dumbbell Press
Standing Palms-In Dumbbell Press
Standing Palms-Up Barbell Behind The Back Wrist Curl
Standing Towel Tricep Extension
Stiff Leg Barbell Good Morning
Stiff-Legged Barbell Deadlift
Stiff-Legged Barbell Deadlift - Hamstrings
Stiff-Legged Dumbbell Deadlift
Stomach Vacuum
Straight-Arm Dumbbell Pullover
Straight-Arm Pulldown
Superman
T-Bar Row
Tate Press
Thigh Abductor
Thigh Adductor
Toe Touchers
Tricep Dumbbell Kickback
Triceps Pushdown
Triceps Pushdown - Rope Attachment
Triceps Pushdown - V-Bar Attachment
Tuck Crunch
Two Arm Dumbbell Preacher Curl
Underhand Cable Pulldowns
Up Right Row - With Bands
Upright Barbell Row
Upright Cable Row
V-Bar Pulldown
V-Bar Pullup
Weighted Ball Hyperextension
Weighted Ball Side Bend
Weighted Bench Dip
Weighted Sissy Squat
Weighted Sit Ups - With Bands
Weighted Squat
Wide Grip Decline Barbell Pullover
Wide Grip Standing Barbell Curl
Wide Stance Barbell Squat
Wide-Grip Barbell Bench Press
Wide-Grip Decline Barbell Bench Press
Wide-Grip Lat Pulldown
Wide-Grip Pulldowns Behind The Neck
Wide-Grip Rear Pull-Up
Wrist Circles
Wrist Roller
Zecher Squats
Zottman Curl
Zottman Preacher Curl
Date:
Dec 5, 2007
Name:
Chest
Start Time:
05:45 PM
End Time:
06:30 PM
Duration:
0:45
Location:
24hr fitness
Mood:
Normal - Not Great But Not Bad
Notes:
I went into the gym feeling fine. However, after the 2nd or 3rd into my routine and suffered from a really bad head ache and starting feeling sick again. Just like Monday. I worked through it as much as possible but felt lousy the rest of the evening.
#
Exercise Name
Set
Lbs.
Reps
Workout Stats
Summary:
Total Sets: 222
Total Reps: 2090
# of Different Exercises: 0
# of Workouts: 10
Average Sets per Workout: 22.2
Average Reps per Workout: 209.0
Average Reps per Set: 9.4
Total Volume: 246,064 Lbs.
Average Volume per Workout: 24,606 Lbs.
By Exercise:
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