Forbin's Simple Power Based Routine 2009 - Page 2

Forbins · 03-05-2009, 10:07 PM

Hey Billsterl, thanks for stopping in and for the rack chins idea, I have forgotten all about those.

LiftingAddict · 03-06-2009, 12:18 AM

Hey forbins, great work so far, and I love the pic haha!!!

ironrick · 03-06-2009, 11:58 AM

Forbins good choise on the routine.

If you want help on increasing your pull ups let me know (pm me I hope I am not overstepping my bounds wes please let me know) . We can really increase them fast.

IR
ps: The reason you got smoked on the shoulder presses after the chest/inclines is that you fried yourself on the last set of inclines and do not have enough recovery yet . ( it will come)

Forbins · 03-06-2009, 03:14 PM

Quote:

Originally Posted by LiftingAddict

Hey forbins, great work so far, and I love the pic haha!!!

Lol, thanks, i'm glad you like the pic.

Forbins · 03-06-2009, 03:15 PM

Quote:

Originally Posted by ironrick

Forbins good choise on the routine.

If you want help on increasing your pull ups let me know (pm me I hope I am not overstepping my bounds wes please let me know) . We can really increase them fast.

IR
ps: The reason you got smoked on the shoulder presses after the chest/inclines is that you fried yourself on the last set of inclines and do not have enough recovery yet . ( it will come)

Thanks for stopping by, send you a PM right now

Forbins · 03-09-2009, 06:35 PM

FRIDAY 03/06/2009

Incline Bench Press
45x5
45x5
75x3
95x5
95x5
95x15

Dumbell Bench Press
20x8
40x8
40x8
40x8
40x12

Dumbell standing Shoulder Press
10x8
15x8
15x8
15x8 (will try 20 next time, might be tough)

Tricep Pulldown
20x10
40x3
50x10
50x10
50x10

Situps
Bwx10
BWx10
BWx8

Forbins · 03-11-2009, 02:09 AM

MONDAY 03/09/09

Squat
2x45x5
80x3
105x2
135x5
135x5
135x10

Pullthrough
40x5
70x10
70x10
70x15

Bent Over Barbell Rows
45x5
65x3
80x6
80x6
80x6
80x15

Barbell curl
50x8
50x8
50x10

Rotary Calf
110x15
180x15
180x15
180x20

Forbins · 03-12-2009, 03:36 AM

WEDNESDAY 03/11/2009

Bench Press
45x5
45x5
65x4
95x3
135x5
135x5
135x10

Incline Dumbell Press
15x8
30x8
30x8
30x8
30x20

Shoulder Press
45x3
60x8
60x8
60x14

Skullcrushers
25x10
40x10
40x10
40x20

- i think this ez-curl bar was different weight than the last time i used one. Last time I did these i did 35x10 for 3 sets and i could barely get the last rep, but today it felt extremely light.

Ab Crunch Machine
100x10
100x10
100x12

Forbins · 03-14-2009, 02:26 AM

Deadlift
45x5
45x5
95x5
135x3
185x2
205x5
205x5
205x8

Leg Press
90x10
180x5
290x10
290x17

Chinups
BWx 1-4sr 2 15sr 1
BWx 1-4sr 1 1/2

Pullups still hard even with rests inbetween

Lat Pulldown
40x6
70x6
70x6
70x6
70x10

Dumbell Curl
25x8
25x8
25x8 (was tough finishing last rep)

Cybex Calf Raises
130x15
150x15
150x15

-i had sex 20 minutes before going to the gym and it definitely affected my mojo. Although i was able to go up on everything, i was tired and out of it. By the time i got to the curls i was ready to go home.

ktm_Wrench · 03-14-2009, 02:36 AM

Damn your lifts are going UP. How is your eating?

03-06-2009, 12:18 AM	#12
LiftingAddict Senior Member Join Date: Dec 2008 Posts: 755	Hey forbins, great work so far, and I love the pic haha!!! __________________ Bench - 305 Squat - 405 & 235x20 Deadlift - 465x1 & 435x4 BB Rows - 245 x 5 My Log: http://www.ironaddicts.com/forums/sh...ad.php?t=18632 Goals: 300/400/500

03-14-2009, 02:26 AM	#19
Forbins Member Join Date: Feb 2009 Posts: 70	Friday 01/13/2009 Deadlift 45x5 45x5 95x5 135x3 185x2 205x5 205x5 205x8 Leg Press 90x10 180x5 290x10 290x17 Chinups BWx 1-4sr 2 15sr 1 BWx 1-4sr 1 1/2 Pullups still hard even with rests inbetween Lat Pulldown 40x6 70x6 70x6 70x6 70x10 Dumbell Curl 25x8 25x8 25x8 (was tough finishing last rep) Cybex Calf Raises 130x15 150x15 150x15 -i had sex 20 minutes before going to the gym and it definitely affected my mojo. Although i was able to go up on everything, i was tired and out of it. By the time i got to the curls i was ready to go home.

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03-05-2009, 10:07 PM	#11
Forbins Member Join Date: Feb 2009 Posts: 70	Hey Billsterl, thanks for stopping in and for the rack chins idea, I have forgotten all about those.

03-06-2009, 11:58 AM	#13
ironrick Member Join Date: Jun 2008 Location: suburbs of chicago Posts: 184	Forbins good choise on the routine. If you want help on increasing your pull ups let me know (pm me I hope I am not overstepping my bounds wes please let me know) . We can really increase them fast. IR ps: The reason you got smoked on the shoulder presses after the chest/inclines is that you fried yourself on the last set of inclines and do not have enough recovery yet . ( it will come)

03-09-2009, 06:35 PM	#16
Forbins Member Join Date: Feb 2009 Posts: 70	FRIDAY 03/06/2009 Incline Bench Press 45x5 45x5 75x3 95x5 95x5 95x15 Dumbell Bench Press 20x8 40x8 40x8 40x8 40x12 Dumbell standing Shoulder Press 10x8 15x8 15x8 15x8 (will try 20 next time, might be tough) Tricep Pulldown 20x10 40x3 50x10 50x10 50x10 Situps Bwx10 BWx10 BWx8

03-11-2009, 02:09 AM	#17
Forbins Member Join Date: Feb 2009 Posts: 70	MONDAY 03/09/09 Squat 2x45x5 80x3 105x2 135x5 135x5 135x10 Pullthrough 40x5 70x10 70x10 70x15 Bent Over Barbell Rows 45x5 65x3 80x6 80x6 80x6 80x15 Barbell curl 50x8 50x8 50x10 Rotary Calf 110x15 180x15 180x15 180x20

03-12-2009, 03:36 AM	#18
Forbins Member Join Date: Feb 2009 Posts: 70	WEDNESDAY 03/11/2009 Bench Press 45x5 45x5 65x4 95x3 135x5 135x5 135x10 Incline Dumbell Press 15x8 30x8 30x8 30x8 30x20 Shoulder Press 45x3 60x8 60x8 60x14 Skullcrushers 25x10 40x10 40x10 40x20 - i think this ez-curl bar was different weight than the last time i used one. Last time I did these i did 35x10 for 3 sets and i could barely get the last rep, but today it felt extremely light. Ab Crunch Machine 100x10 100x10 100x12

03-14-2009, 02:36 AM	#20
ktm_Wrench Senior Member Join Date: Sep 2008 Posts: 896	Damn your lifts are going UP. How is your eating?

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