Pr3m smash! (a journal)

**Pr3mium Brewed** · 10-17-2007, 06:49 PM

everyone else posted their routine so i figured i would too.

Coming off a rest week from a 12 week workout cycle, started this new routine i made up 2 weeks ago.

Monday

Morning- Biceps/Forearms

Preacher curls- 4 sets, 4-6 reps 145lbs
Alternating dumbbell- 2 sets, 4-6 reps 50lbs
Hammer curls- 1 set, 4-6 reps 70lbs
Cable curls- 2 sets, 4-6 reps 150lbs
Wrist curls- 3 sets, 4-6 reps 125lbs

Evening-Legs/Abs

Seated leg press- 4 sets, 4-6 reps 495lbs
Leg extensions- 3 sets, 4-6 reps 245lbs
Leg curls- 3 sets, 4-6 reps 165lbs
Cable crunch- 2 sets, 8-12 reps 200lbs
Crunch machine- 2 sets, 8-12 reps 210lbs

Tuesday

Morning- Triceps/Back/Calves

Tricep extensions- 3 sets, 4-6 reps 125lbs
Cable pushdowns- 3 sets, 4-6 reps 160lbs
Dips- 2 sets, 12 reps
Lat pulldown- 3 sets, 4-6 reps 170lbs
V-bar pulldown- 2 sets, 4-6 reps 190lbs
Seated calf raise- 4 sets, 4-6 reps 200lbs

Evening-Shoulders/Traps

Military bar- 4 sets, 4-6 reps 160lbs
Lateral raise machine- 3 sets, 4-6 reps 125lbs
Dumbbell shrugs- 2 sets, 4-6 reps 100lbs
Barbell shrugs- 2 sets, 4-6 reps 265lbs

Wednesday

Morning-Biceps/Back/Forearms

Preacher curls- 4 sets, 4-6 reps 145lbs
Alternating dumbbell- 2 sets, 4-6 reps 50lbs
Hammer curls- 1 set, 4-6 reps 70lbs
Cable curls- 2 sets, 4-6 reps 150lbs
Wrist curls- 3 sets, 4-6 reps 125lbs

Evening-Chest/Legs/Abs

Flat bench- 3 sets, 4-6 reps 175lbs
Incline bench- 3 sets, 4-6 reps 190lbs
Pec Fly- 2 sets, 4-6 reps 125lbs
Seated Leg Press- 4 sets, 4-6 reps 495lbs
Leg extensions- 3 sets, 4-6 reps 245lbs
Leg curls- 3 sets, 4-6 reps 170lbs
Cable crunch- 2 sets, 8-12 reps 200lbs
Crunch machine- 2 sets, 8-12 reps 210lbs

Thursday

Morning-

Military bar- 4 sets, 4-6 reps 160lbs
Lateral raise machine- 3 sets, 4-6 reps 125lbs
Dumbbell shrugs- 2 sets, 4-6 reps 100lbs
Barbell shrugs- 2 sets, 4-6 reps 265lbs

Evening- Triceps/Back/Calves

Tricep extensions- 3 sets, 4-6 reps 125lbs
Cable pushdowns- 3 sets, 4-6 reps 160lbs
Dips- 2 sets, 12 reps
Lat pulldown- 3 sets, 4-6 reps 170lbs
V-bar pulldown- 2 sets, 4-6 reps 190lbs
Seated calf raise- 4 sets, 4-6 reps 200lbs

Friday

Morning-

Flat bench- 3 sets, 4-6 reps 175lbs
Incline bench- 3 sets, 4-6 reps 190lbs
Pec Fly- 2 sets, 4-6 reps 125lbs
Cable crunch- 2 sets, 8-12 reps 200lbs
Crunch machine- 2 sets, 8-12 reps 210lbs

**Pr3mium Brewed** · 10-17-2007, 06:51 PM

Squats have been omitted because I hurt my shoulder, fucking kills to have the bar sit up there. The other thing it is effecting is some of my free weight exercises, notably dumbbell which I have to go lighter than I'd like on. Sucks but whatever.

**DJ2** · 10-17-2007, 07:02 PM

pooooooosah!

**Pr3mium Brewed** · 10-18-2007, 11:11 AM

I'm liking this routine so far, was in and out in about thirty mins this morning.

**Broken5hift** · 10-18-2007, 11:21 AM

looks like a solid routine. ive given up my weights in return for hour long cardio sessions :/

**CHAOS** · 10-18-2007, 11:47 AM

do you work out at home or in a gym? looks like a hell of a routine

**Pr3mium Brewed** · 10-18-2007, 12:34 PM

At a gym, I'm lucky enough to have a 24 hour place right up the street from where i work.

**Pr3mium Brewed** · 10-18-2007, 12:44 PM

Quote:

Originally Posted by Broken5hift

looks like a solid routine. ive given up my weights in return for hour long cardio sessions :/

Sucks man. I just run a couple miles on sat and sunday.

**CHAOS** · 10-18-2007, 01:07 PM

Quote:

Originally Posted by Pr3mium Brewed

At a gym, I'm lucky enough to have a 24 hour place right up the street from where i work.

i was trying to figure out how you fit in a morning and evening session, i guess if youve got a good work schedule...

i dont have that ability to work out in the morning unless i get up at like 3am. as it is i get up at 430.

**Broken5hift** · 10-18-2007, 01:10 PM

Quote:

Originally Posted by Pr3mium Brewed

Sucks man. I just run a couple miles on sat and sunday.

wish i could do that :/ i run 4 miles 4-6 times a week and still dont loose any weight

btw i hate you for having a 24 hour gym near you. id give anything for a 24 hour gym in my area

10-17-2007, 06:49 PM	#1 (permalink)
Pr3mium Brewed SOT Post Whore Join Date: Jun 2006 Location: USA Posts: 13,938 gXboxLive Leaderboard: 19^th	Pr3m smash! (a journal) everyone else posted their routine so i figured i would too. Coming off a rest week from a 12 week workout cycle, started this new routine i made up 2 weeks ago. Monday Morning- Biceps/Forearms Preacher curls- 4 sets, 4-6 reps 145lbs Alternating dumbbell- 2 sets, 4-6 reps 50lbs Hammer curls- 1 set, 4-6 reps 70lbs Cable curls- 2 sets, 4-6 reps 150lbs Wrist curls- 3 sets, 4-6 reps 125lbs Evening-Legs/Abs Seated leg press- 4 sets, 4-6 reps 495lbs Leg extensions- 3 sets, 4-6 reps 245lbs Leg curls- 3 sets, 4-6 reps 165lbs Cable crunch- 2 sets, 8-12 reps 200lbs Crunch machine- 2 sets, 8-12 reps 210lbs Tuesday Morning- Triceps/Back/Calves Tricep extensions- 3 sets, 4-6 reps 125lbs Cable pushdowns- 3 sets, 4-6 reps 160lbs Dips- 2 sets, 12 reps Lat pulldown- 3 sets, 4-6 reps 170lbs V-bar pulldown- 2 sets, 4-6 reps 190lbs Seated calf raise- 4 sets, 4-6 reps 200lbs Evening-Shoulders/Traps Military bar- 4 sets, 4-6 reps 160lbs Lateral raise machine- 3 sets, 4-6 reps 125lbs Dumbbell shrugs- 2 sets, 4-6 reps 100lbs Barbell shrugs- 2 sets, 4-6 reps 265lbs Wednesday Morning-Biceps/Back/Forearms Preacher curls- 4 sets, 4-6 reps 145lbs Alternating dumbbell- 2 sets, 4-6 reps 50lbs Hammer curls- 1 set, 4-6 reps 70lbs Cable curls- 2 sets, 4-6 reps 150lbs Wrist curls- 3 sets, 4-6 reps 125lbs Evening-Chest/Legs/Abs Flat bench- 3 sets, 4-6 reps 175lbs Incline bench- 3 sets, 4-6 reps 190lbs Pec Fly- 2 sets, 4-6 reps 125lbs Seated Leg Press- 4 sets, 4-6 reps 495lbs Leg extensions- 3 sets, 4-6 reps 245lbs Leg curls- 3 sets, 4-6 reps 170lbs Cable crunch- 2 sets, 8-12 reps 200lbs Crunch machine- 2 sets, 8-12 reps 210lbs Thursday Morning- Military bar- 4 sets, 4-6 reps 160lbs Lateral raise machine- 3 sets, 4-6 reps 125lbs Dumbbell shrugs- 2 sets, 4-6 reps 100lbs Barbell shrugs- 2 sets, 4-6 reps 265lbs Evening- Triceps/Back/Calves Tricep extensions- 3 sets, 4-6 reps 125lbs Cable pushdowns- 3 sets, 4-6 reps 160lbs Dips- 2 sets, 12 reps Lat pulldown- 3 sets, 4-6 reps 170lbs V-bar pulldown- 2 sets, 4-6 reps 190lbs Seated calf raise- 4 sets, 4-6 reps 200lbs Friday Morning- Flat bench- 3 sets, 4-6 reps 175lbs Incline bench- 3 sets, 4-6 reps 190lbs Pec Fly- 2 sets, 4-6 reps 125lbs Cable crunch- 2 sets, 8-12 reps 200lbs Crunch machine- 2 sets, 8-12 reps 210lbs __________________

10-17-2007, 06:51 PM	#2 (permalink)
Pr3mium Brewed SOT Post Whore Join Date: Jun 2006 Location: USA Posts: 13,938 gXboxLive Leaderboard: 19^th	Squats have been omitted because I hurt my shoulder, fucking kills to have the bar sit up there. The other thing it is effecting is some of my free weight exercises, notably dumbbell which I have to go lighter than I'd like on. Sucks but whatever. __________________

10-17-2007, 07:02 PM	#3 (permalink)
DJ2 SOT Moderator Join Date: Jun 2006 Location: in a house Posts: 14,634	pooooooosah! __________________

10-18-2007, 11:11 AM	#4 (permalink)
Pr3mium Brewed SOT Post Whore Join Date: Jun 2006 Location: USA Posts: 13,938 gXboxLive Leaderboard: 19^th	I'm liking this routine so far, was in and out in about thirty mins this morning. __________________

10-18-2007, 11:21 AM	#5 (permalink)
Broken5hift SOT Administrator Join Date: May 2006 Location: 345T C045t Posts: 26,280 gXboxLive Leaderboard: 27^th	looks like a solid routine. ive given up my weights in return for hour long cardio sessions :/ __________________ SOT - .... I dunno, i wasnt really paying attention....

10-18-2007, 11:47 AM	#6 (permalink)
CHAOS SOT Screwdriver Goes Where Mod Join Date: Jul 2007 Location: Fucking Bullshit. Posts: 20,254 gXboxLive Leaderboard: 44^th	do you work out at home or in a gym? looks like a hell of a routine __________________ SOT - you aint... no goon.

10-18-2007, 12:34 PM	#7 (permalink)
Pr3mium Brewed SOT Post Whore Join Date: Jun 2006 Location: USA Posts: 13,938 gXboxLive Leaderboard: 19^th	At a gym, I'm lucky enough to have a 24 hour place right up the street from where i work. __________________

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