Faiz's First OFFICIAL OFF-SEASON

[Faiz]

Saturday December 2nd 2006 Week 5

7AM

Cardio: 45 Min: Stationary Bike

off to work..

[Faiz]

Sunday December 3rd 2006 End of week 5

Rest

[Faiz]

Monday December 4th...6:35 p.m. Week 6

Phase 1: Length 6 weeks

Legs; Chest; Triceps

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5 min Treadmill followed with stretching


Squats
Warm up 135 : 20 reps

set 1: 285 :14 reps
set 2: 295: 11 reps
set 3: 300: 12 reps
set 4 Drop set: 325: 6 reps, 275:6, 225:10 Light Weight

Lying Leg Curl
Set 1: 90: 13 reps
Set 2:95: 11 reps
Set 3: 100: 13 reps
Set 4 drop: 115 : 4 reps, 100: 6 reps , 70:10 reps


SeatedCalf raises

Set 1:100 lb :15 reps
Set 2:110: 12 reps
Set 3: 120: 10 reps
Set 4 drop set: 135: 5 reps ,125: 5 reps, 120:5 reps, 115: 4 reps

Incline Dumbell Press

Set 1: 75lb: 12reps easy
Set 2: 80: 8 reps
Set 3: 85: 8 reps
Set 4 drop: 95 : 4 reps. 60 : 4 reps, 50: 3 reps, 40: 4 reps

Flat Flies

Set 1: 35lb: 12 reps
Set 2: 40: 12 reps
Set 3: 50 : 8 reps
Set 4 Drop set: 55 :4 reps, 40 :6 reps, 35 : 5 reps

Tricep Press down

Set 1 : 130lb : 15 reps
Set 2: 135 : 12 reps
Set 3: 140 :11 reps
Set 4 drop: 155 : 6 reps , 125: 6 reps , 110 :6 reps



Cardio PWO [/u] Stair Master 30 min


End Notes: Threw up again! once during squats, once in my rest in hamstring curls, once acutally during my set on the seat and once during calves.. they were small but nasty


Awesome

[Faiz]

Tuesday December 5th 2006...6:30 p.m. Week 6

Phase 1: Length 6 weeks

Shoulders; Back; Biceps

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5min Recumbant Bike

Warm-up Seated Side Laterals
Set 1: 15lb: 15 reps each side
Set 2: 15: 15 reps each side

Seated DB Shoulder Press

set 1: 70 :12 reps
set 2: 75: 8 reps
set 3: 75: 8 reps
set 4 drop: 85: 4 reps , 55: 4 reps 40 :4 reps.

Up-Right Rows

Set 1: 75lb:13 reps
Set 2: 85:9reps
Set 3: 95: 7 reps * failure
Set 4 Drop: 115: 4 reps , 85 : 6 reps , 75: 4 reps

Wide Chin-Ups

Set 1:Body weight :12 reps
Set 2:Body weight: 8 reps
Set 3: Body weight: 9 reps
Set 4: Body weight: 7 reps
Set 5: Body weight: 8 reps

Bent Over Barbell Rows

Set 1: 165: 10 reps
Set 2: 170: 8 reps
Set 3: 180: 8 reps
Set 4 drop: 185 : 5 reps, 165: 4 reps, 155: 5 reps

1 Arm Preacher Curls


Set 1: 25lb: 12 reps
Set 2: 25: 10 reps
Set 3: 30 : 8 reps
Set 4 drop: 35 :4 reps ,25 :5 reps 20: 6 reps

Cardio PWO [/u] Stairmaster 30 min


Good Session! !

[Faiz]

Wednesday December 6th 2006 week 6

5:15 AM

Caridio: Stairmaster:45 Min

[Mac n Tease]

Hey there!!

[Faiz]

HEy mac,

Dont worry end of week 6 pics are coming... on sunday..

U get the special ones lol just kidding!

unless u really do want them!

[juiced_one]

How much weight have you added in the last 6 weeks? PS, check your PMs.

[jsonbrent]

hmm...havent heard from faiz in a while.......wasnt he doing another contest?