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June 30 July 2nd **** RT Cruise ****
- DB Curls: Worked up to 35 x 12
- Pinwheel Curls: 50 x 10
- Leg Press: 135, 225, 315 x 10, 405 x 8, 10 plates + 25 x 10
- BB Rows: 95, 115 x 10, 135 x 8, 185 x 12 (Wore Belt!)
June 30th **** RT Cruise ****
- Incline Smith: 185 x 10 x 2
- Military Smith: 135 x 10
- Standing DB Shoulder Flyes: 15 x 12, 20, 25 x 10
- Incline EZ Curl Tricep Press: 30 x 25 x 2
- V-Bar Pushdowns: 50 x 50
June 25th **** RT Cruise ****
- DB Curls: Worked up to 40 x 6
- Pinwheel Curls: 45 x 10
- Seated Calves: 45 x 10 x 2
- T-Bar Rows: Worked up to 45 x 5 plates + 25 and tweaked back first rep, need to wear belt!
June 22nd **** RT Cruise ****
- Incline Smith: 175 x 8 x 2
- Military Smith: 125 x 10
- Reverse Shoulder Fly Machine: 50 x 15 x 2
- Triceps V-Bar Pushdowns: 50, 60 x 40 reps
- Seated Medium Grip Row: 60, 80, 100 x 10
- BB Rows: 95, 115, 135 x 10, 155 x 8
June 18th **** RT Cruise ****
- Cable Curls: 40, 60 x 20, 80 x 15
- Standing Calves
- Leg Press: Worked up to 495 x 5
- Deads: 275x4, 315x2, 365x1
June 15th **** RT Cruise **** Took last week off, start of 6 month Sabbatical!
- Flat DB Bench Press: 80 x 9
- Incline DB Bench Press: 75 x 7
- DB Military Press: 50 x 8
- Overhead Rope Tricep Ext. 30 x 45, x 30
June 4th **** RT Cruise ****
- Spider Curl: 30 x 10, 40 x 8 x 2
- WG Pulldowns: 160 x 8
- Leg Press: 135, 225, 315 x 10, 405 x 8 (I don't like this Leg Press machine but the other was taken by some nimrod who had to chat with his buddy for 20 minutes and never did a set the whole time!)
- Calves - Leg Press: 135 x 15, 185 x 12
- Back Attack: 50 x 15, 95 x 10
June 2nd **** RT Cruise ****
- Flat DB Bench
Press: 80 x 7 (Could have done more but had my feet on the bench and lost balance)
- Incline DB Bench Press: 75 x6
- DB Military Press: 50 x 6
- Overhead Rope Tricep Ext. 30 x 40, x 30
May 17 TaylorMade R7 Dual Graphite Shaft Driver -- 270 yard average BigBertha Steelhead Look alike steel shaft 3 wood -- can't hit it, need graphite shaft! Generic 5 wood -- can't hit it PING I3+ steel shaft irons 3-PW -- need to get rid of 5 wood, add 2 iron Just got a PING I3+ U-Wedge (52 degree) and S-Wedge (56 degree) The U-Wedge is black dot, the S-wedge is blue dot (thought it was black dot when I bought it!) Titleist Vokey wedges, 50 and 54 degree -- can't hit either of them, need PINGs (Vokey's are out) PING I3+ Iron Specifications, came out in 2002.
| |
|
Club |
Length |
Loft |
Lie |
Offset |
Bounce |
Swgt. |
|
| |
|
|
|
| i3+™ |
|
2 |
39.25 |
18.0° |
58.7° |
0.32" |
6.75° |
D0 |
|
| 3 |
38.75" |
20.5° |
59.4° |
0.29" |
7.50° |
D0 |
| 4 |
38.25" |
24.0° |
60.0° |
0.27" |
8.25° |
D0 |
| 5 |
37.75" |
27.0° |
60.8° |
0.24" |
9.00° |
D0 |
| 6 |
37.25" |
30.5° |
61.5° |
0.22" |
9.75° |
D0 |
| 7 |
36.75" |
34.5° |
62.3° |
0.21" |
10.5° |
D0 |
| 8 |
36.25" |
38.5° |
63.0° |
0.20" |
11.25° |
D0 |
| 9 |
35.75" |
42.5° |
63.8° |
0.19" |
12.0° |
D0 |
| PW |
35.50" |
47.0° |
64.4° |
0.18" |
12.0° |
D2 |
| UW |
35.25" |
52.0° |
64.7° |
0.17" |
13.38° |
D2 |
| SW |
35.25" |
56.0° |
64.7° |
0.16" |
14.75° |
D4 |
| LW |
35.00" |
60.0° |
65.2° |
0.16" |
14.75° |
D6 | - Sell Titleist 50 and 54 degree wedges
- Buy new golf shoes 9.5 medium arch
- Buy PING Sand/Gap/L-Wedges
- Buy Graphite shaft 3 wood
- Putter?
6/06/09 * Jimmy came up for a surprise golf outing with me at Heritage Park for my Birthday! I hit some great shots, especially with my driver. Hit three of the longest drives ever on 9, 13, 14. Jimmy hit a couple of bombs as well. Scored 40 on the front with 2 birdies. I kept pulling my short iron approach shots and it cost me. Also hit one in the bunker and took me forever to get out. There was also a lot of wind, but overall it was one of the best birthday presents ever!
5/30/09 * Golf at Heritage Park w/ Brian & Travis. Hit my drives good, hit the longest ever on 18. Par 5/ 511 yards, I had 135 yards left. Still screwed up my next shot trying to push a wedge when I should of hit 9 iron. Did not hit any iron over 8 very good, putted bad.
5/29/09 * Golf at Falcon Valley w/ Alan & Phil 18 holes, hit my drives great as long as I swung in control. Not putting very well. Still trying to get used to the new wedges.
5/23/09 * Golf at Heritage Park w/ Travis
5/16/09 * Golf at Heritage Park, first 9 holes with Travis. Then got paired with an ex-pro-caddy/ pro trainer/ self employed plays at all the courses in KC for free guy. It only took a few holes for him to open his mouth and give me advice. Of course whenever someone does that it screws up the rest of my game. You are not supposed to say anything until the round is over...anyway. He did say one thing that made sense. The reason my shots are so high with my irons and 8.5 degree driver, is due to improper weight shift to my left side. He said that if I can fix that weight shift, the ball would fly lower (which is better in the wind) and longer. The way I hit it now actually "creates" loft and that is why my shots go so high. That was very interesting because I had never realized why that is, especially with my 8.5 degree driver. He told me to go to one of his pros and get some lessons, I think I will fix myself :) He also tried to tell me how to chip the ball...what! I like the way I chip it. If it works don't fix it.
5/9/09 * Golf at Heritage Park with Brian. One of my best ball striking days. Was hitting it super long and straight. Tried to remember "athletic stance, ball position, swing in control". Putting was not good, greens were hard to read and super fast.
April 16
May 31st ** Only made it to the gym once this week, tried to hit all body parts
- BB Bench : Worked up to 255 x1
- Cable Curls x Tricep Pushdowns superset
- Deads: 135 x 8, 185 x 6, 225 x 5, 275 x 4, 315 x 2, 365 x 1, 405 x 1
May 20th **** DC ****
- Drag Curls : 60 x 13, 7, 6 RP
- Reverse Grip two Arm Cable Curls: 60 x 20
- Leg Ext. 85 x 12 x 2
- SLDL: 315 x 8
- Standing Calf 10 sec holds: 140 x 10
May 14th **** DC ****
- Hammer Strength Chest Press: 45+50 x 8, 4, 2 RP
- Upright Rows Smith: 70 x 10, 6, 4 RP
- Reverse Grip Pulldowns: 50 x 35. 25
- T-Bar Rows: Worked up to 45 x 5 plates x 10
May 11th **** DC ****
- Alt. DB Curl: 45 x 12, 7, 4 RP
- Behind Back Curl : 60 x 15
- Seated Calves 10 Sec holds: 45 + 45 x 10
- Hamstring Curls: 40 x 12, 60 x 10, 90 x 15
- Box Squats: 185 x 8
May. 7th **** DC ****
- Incline Smith Press: 205 x 8, 4, 2 RP
- DB Military Press : 55 x 10, 5, 3 RP
- Tricep Pushdowns 70 x 45, 25
- WG Pulldowns : 190 x 8
- Deads : Worked up to 365 x 1, 405 x 1 Fail ** Was in the gym almost 2 hours. Way too long, no energy left. Need to rewrite program to make it shorter and or three days a week.
May 4th **** DC ****
- Incline DB Curl: 35 x 8, 4, 3 RP
- Reverse EZ Curl : 50 x 20 (with pauses)
- Leg Press Calves 10 Sec. holds: 275 x 10
- Seated Hamstring Curls: 45, 65, 80 x 15
- Squats: 175 x 12 -- one of the best squat sessions ever. The ham curls + good warmup really helped.
April 30th **** DC ****
- Incline Hammer Strength Chest Press: 45+45 x 10, 5, 2 RP
- Military Press Smith: 160 x 10, 4, 3 RP (Heavy)
- Overhead Tricep Rope Ext.: 30 x 25 x 2
- Bent Over Rows : 235 x 10
April. 28th **** DC ****
- Drag Curls : 50 x 20, 7, 7 RP
- Reverse Grip two Arm Cable Curls: 50 x 25
- Leg Ext. 80 x 15 x 2
- SLDL: 275 x 10
- Standing Calf 10 sec holds: 140 x 8
April. 24th **** DC ****
- Hammer Strength Chest Press: 45+45 x 8, 5, 3 RP
- Upright Rows Smith: 70 x 8, 5, 4 RP (work on lighter warmups and form)
- Reverse Grip Smith Press 205 x 12, 5, 3 (I still feel like my wrists want to snap doing these!)
- WG Pulldowns (Skipped)
- Rack Deads: 335 x 8 (Bryant has been kickin' my ass on these, need to work on form)
Apr. 20th **** DC ****
- Alt. DB Curl: 45 x 10, 6, 4 RP
- Behind Back Curl : 50 x 20
- Seated Calves 10 Sec holds: 45 + 40 x 10
- Hamstring Curls: 40 x 12, 60 x 10, 90 x 10
- Box Squats: 175 x 6, 6 (back cramp)
Apr. 16th **** DC ****
- Incline Smith Press: 195 x 10, 5, 3 RP
- DB Military Press : 50 x 13, 6, 3 RP
- Tricep Pushdowns 70 x 40, 20
- WG Pulldowns : 180 x 12
- Platform Deads : 135 x 8, 185 x 4, 225 x 3, 275 x 2, 315 x 1, 365 x 1 (ouch back tweak!) no belt of course :(
December 15
Apr. 13th **** DC ****
- Incline DB Curl: 30 x 12, 6, 4 RP
- Reverse EZ Curl : 50 x 16
- Seated Calves 10 Sec. holds: 45 x 30 x 10
- Seated Hamstring Curls: 45, 65, 80 x 12
- Squats: 155 x 10
April 9th **** DC ****
- Incline Hammer Strength Chest Press: 45+30 x 12, 6, 4 RP
- Military Press Smith: 155 x 12, 5, 2 RP (Heavy! Need to limit range of motion)
- Incline Skull Crushers: 40 x 35, 20
- Rack Chins: 15, 7 RP
- Hyperextension, 8, 8
April. 6th **** DC ****
- Drag Curls : 40 x 20, 10, 10 RP
- Reverse Grip one Arm Cable Curls: 30 x 17
- Leg Ext. 80 x 10 x 2
- SLDL: 250 x 12
- Standing Calf 10 sec holds: 120 x 12
April. 2nd **** DC ****
- Hammer Strength Chest Press: 45+35 x 8, 4, 3 RP
- Upright Rows: 70 x 12, 8, 6 RP
- Reverse Grip Smith Press 185 x 12, 6, 3
- WG Pulldowns (Skipped)
- Rack Deads: 335 x 6 (back tweakage)
Mar. 30th **** DC ****
- Alt. DB Curl: 40 x 13, 7, 5 RP (Did better warmups this time)
- Behind Back Curl : 50 x 18
- Leg Press Calves 10 Sec holds: 245 x 10
- Hamstring Curls: 50, 60 x 10, 80 x 15
- Box Squats: 155 x 10
Mar. 26th **** DC ****
- Incline Smith Press: 185 x 10, 5, 3 RP
- DB Military Press : 50 x 10, 4, 3 RP
- Tricep Pushdowns 60 x 50, 25
- WG Pulldowns : 180 x 8
- Platform Deads : 135 x 5, 184 x 4, 225 x 3, 275 x 2, 315 x 1
Mar. 24h **** DC ****
- Incline DB Curl: 30 x 10, 4, 4 RP
- Reverse EZ Curl : 40 x 20
- Seated Calves 10 Sec. holds: 45 x 25 x 10
- Seated Hamstring Curls: 45, 65, 80 x 10
- Squats: 135 x 10 x 2 (Weak!)
Mar. 19th **** DC ****
- Incline Hammer Strength Chest Press: 45+25 x 12, 6, 3 RP
- Military Press Smith: 150 x 12, 8, 6 RP
- Incline Skull Crushers: 40 x 30, 20
- Rack Chins: 12, 6 RP
- Rows 225 x 10
Mar. 16th **** DC ****
- Drag Curls : 60 x 12, 6 (too heavy), 50 x 6 RP
- Reverse Grip one Arm Cable Curls: 30 x 15
- Leg Ext. 65x15x2
- SLDL: 250 x 8
- Standing Calf 10 sec holds: 120 x 10
Mar. 12th **** DC ****
- Hammer Strength Chest Press: 45+25 x 10, 5, 3 RP
- Upright Rows: 60 x 12, 8, 6 RP
- Reverse Grip Smith Press (need to work on technique): 175 x 10, 6, 4
- WG Pulldowns (Skipped)
- Rack Deads: 315 x 10
Mar. 9th **** DC **** Back from Mexico feal the pain! ****
- Alt. DB Curl: 40 x 10, 5, 4 RP
- Behind Back Curl : 50 x 15
- Leg Press Calves: 135, 225 x 15, 315 x 8
- Hamstring Curls: 50, 80 x 10, 80 x 8
- Box Squats: 135 x 10 x 2
Feb. 26th **** DC ****
- DB Decline Press: 80 x 10, 5, 3 RP (stalled a long time ago on these!)
- DB Shoulders Superset: 20/40 x 10 x 2
- Decline Skullcrushers: 40x20, 40x15
- T-Bar Row: 45x5 x 12
Feb. 25th
- Cardio 40 minutes Stairmaster + Abs
Feb. 24th **** DC **** Start of 2 day a week workout of death program ****
- Standing BB Curl: 80 x 10, 6, 4 RP
- Reverse Preacher Curl : 40 x 10
- Seated Calves 10 sec holds: 45+45 x 8
- Leg Extensions: 65x12x2 SS
- Sumo Legpress + Wraps: 16 plates x 10, 315 x 30 Widowmaker. Legs are thrashed!
Feb. 18th **** DC ****
- DB Bench Press: 80 x 10, 4, 2 RP -- Time to change exercises- (Hammer)
- Hammer Strength Military Press: 195 x 12, 5, 3 RP
- Tricep Pushdowns V-Bar 80 x 30 x 2
- BB Row: 205x12
Feb. 16th **** DC ****
- Spider BB Curl: 40 x 13, 9, 5 RP
- Pinwheel Curl: 45 x 15
- Standing Calves 10 sec holds: 120 x 10
- Hamstring Curls: 70x10 SS
- Leg Press: 14 Plates x 8 (Wraps) 8 Plates x 20 Widowmaker O' Death
Feb. 5th **** DC ****
- DB Incline Press: 70 x 10, 6, 3 RP
- DP Military: 45 x 8, 8, 55x10 SS
- Close Grip Smith (high safety):185x8, 135x7 burnout
- Rack Chins Smith: 12, 6, 3
Feb. 3th **** DC ****
- Cheat Curls (BB Bicep): 80x 15, 8, 4 RP
- Reverse Grip Preacher Curls: 40 x 14
- Leg Press Calf Toe Press 10 sec holds:225 x 10
- Deadlifts: 225x4, 275x3, 315x2, 365x1, 405x1 -- not bad considering I have done Deads since October! Could have done more but was light headed.
Jan. 30th **** DC ****
- DB Decline Press: 80 x 10, 4, 3 RP
- Plate Raises: 25/35/45 x 20
- Decline Skullcrushers (too heavy): 70: 10, 5, 4 RP
- Hammer Strength Pulldown: 45+35: 9, 6, 4 RP
- T-Bar Row: 45x4+25 x 12 (should have done 4x4)
Jan. 27th **** DC **** felt week today :(
- Standing BB Curl: 80 x 8, 6, 4 RP
- Reverse Curl BB: 50 x 13
- Seated Calves 10 sec holds: 45+45 x 6 + Burnout
- Leg Extensions: 65x10x3 SS
- Sumo Legpress + Wraps: 14 +25 plates x 9 --> Leg Cramp + Back out of whack! 405 x 20
- Cardio 10 min. Stairmaster Level 6-7
Jan. 21st **** DC ****
- DB Bench Press: 80 x 10, 3, 2 RP -- Could have done more but wasted energy not dropping weights at the end of the set
- Hammer Strength Military Press: 185 x 12, 7, 5 RP
- Tricep Pushdowns Rope 60 x 30 x 2
- WG Pulldown: 160 x 12
- Smith Row: 245x12
Jan. 20th
- Cardio: Stairmaster x 20 min., Slider Elipitical x 20, Abs
Jan. 19th **** DC ****
- Spider BB Curl: 40 x 15, 10, 6 RP
- Hammer Curl: 40 x 13
- Standing Calves 10 sec holds: 120 x 10 (Pain!)
- Standing Hamstring Curls: 35 x 8, 6, 3 RP
- One Legged Leg Press: 225x10, (Two legged burn out 315x20 ) Used the other leg press today and it was hard!
Jan. 16th **** DC ****
- DB Incline Press: 70 x 13, 5, 3 RP
- Upright Rows: 80 x 10, 6, 4 RP
- Close Grip Decline Bench: 155 x 10, 6, 4 RP
- 10 Min. Cardio
- *** Well that was it for the night, took an hour just to do three lifts? I need to rewrite my DC training so not every exercise is rest pause. Also skipped back because I had Rack Pulls scheduled and had already done Sumo Racks earlier in the week. My back was still fried. Not a bad workout for Friday night!
Jan. 14th **** DC ****
- Cheat Curls (BB Bicep):80x 12, 6, 4 RP
- Reverse Grip Preacher Curls: 40 x 10
- Leg Press Calf Toe Press 10 sec holds:205 x 12
- SLDL: Worked up to: 275 x 12
- Free Squats + Wraps: 255 x 10 --> I hate squats with all my soul
Jan. 13th
- Cardio/Abs Stairmaster 15 min., Elliptical 15 min./ Abs
Jan. 12th **** DC ****
- Bench Press: 235 x 7, 3, 1 RP
- Military Smith Front: 160 x 11, 6, 3 RP
- Decline EZ Curl Skull Crushers: 60 x 15, 6, 4 RP
- Hammer Strength Pulldown: 45+25 each side: 12, 8, 6 RP
- Sumo Rack Pulls: Worked up to 365 x 6 (grip slipped)
Jan. 9th **** DC ****
- Standing BB Curl: 70 x 13, 8, 6 RP
- Reverse Curl BB: 40 x 20
- Seated Calves 10 sec holds: 45+35 x 10
- Sumo Legpress + Wraps: 14 plates x 20 (needed a spotter and someone yelling at me to get these!)
- Leg Press Standard + Wraps 8 plates x 8, 12 plates x 10
- Cardio 10 min. Stairmaster Level 5
Jan.. 7th **** DC ****
- Decline Bench Press: 245 x 8, 3, 2 RP
- Hammer Strength Military Press: 175 x 12, 7, 5 RP
- EZ Curl Skull Crushers: 60 x 15, 7, 5 RP
- WG Pulldown: 120, 140 x 15
- Smith Row: 225x12
Jan. 5th **** DC ****
- Spider BB Curl: 40 x 12, 8, 6 RP
- Hammer Curl: 35 x 20
- Standing Calves 10 sec holds: 100 x 10 (Pain!)
- Standing Hamstring Curls: 30 x 8, 6, 5 RP
- One Legged Leg Press: 225x8, 135x20
- Cardio 10 min. Treadmill 4.0 Incline, 3 MPH
- ***Overall not too bad considering I still have a Sinus Infection and just got over the stomach flu
Dec. 22nd **** DC ****
- DB Incline Press: 65 x 13, 6, 2 RP
- Upright Rows: 70 x 12, 8, 5 RP
- Close Grip Flat Bench: 145 x 10, 5, 3 RP (I suck at these)
- Pulldowns (half moon handle grips) 150 x 12
- Rack Pulls: 315 x 12
Dec. 19th **** DC ****
- Cheat Curls (BB Bicep):70 x 15, 8, 6 RP
- Reverse Grip Preacher Curls: 30 x20
- Leg Press Calf Toe Press 10 sec holds:185 x 12
- SLDL: Worked up to: 260 x 12
- Free Squats + Wraps: 245 x 10
Dec. 17th **** DC ****
- Bench Press: 225 x 8, 3, 2 RP
- Military Smith Front: 155 x 10, 6, 4 RP
- Decline EZ Curl Skull Crushers: 60 x 12, 6, 4 RP
- Hammer Strength Pulldown: 45+10+5 each side: 15, 10, 6 RP
- Sumo Rack Pulls: Worked up to 315 x 10
Dec. 15th **** DC ****
- Standing BB Curl: 70 x 10, 8, 5 RP
- Reverse Curl BB: 40 x 15
- Seated Calves 10 sec holds: 45+25 x 10
- Sumo Legpress + Wraps: 12 plates x 20
- Leg Press Standard (no Wraps) 8 plates x 20
- Cardio 10 min.
January 01 PR-Bench 300x1 PR-Decline Bench 280x6 PR-Deadlift 435x1 PR-RackPulls 425x5 PR-SLDL 325x5, PR-Squat 315x1, PR-TbarRow 270x5 PR-Bent Over Row 255x4 PR-Military Press (Smith Machine) 170x8
Dec. 12th **** DC ****
- BB Decline Bench: 225 x 10, 4, 2 RP
- Hammer Strength Shoulder Press (I liked this!): 165: 10, 5, 4 RP
- EZ Bar Tri Ext. Flat Bench: 60 x 11, 5, 5 RP
- Pullups 1 x Failure (Weak!)
- Smith Rows: 185, 205 x 8 , 225 x 5
- Overall decent workout for being Friday night, hardest day to workout for me - had to skip stretches due to time
Dec. 10th **** DC'****
- Spider Curls : 40 x 10,7,5 RP
- Hammer Curls : 30 x 20
- Standing Calf Raises : 80 x 10 -- 10 sec holds (pain train)
- Standing Hamstring Curls : 25 x 10 ,7,6 RP
- One legged Leg Press : 185 x 10, 115 x 20 -- felt good!
Dec. 8th **** Welcome back DC'****
- DB Incline Bench: 65 x 9,4,3 RP + 30db x 60 x sec. stretch
- Upright Rows: 60 x 10,7,5 RP + 60 sec. stretch
- Close Grip Bench: 135 x 10,5,3 RP + 60 sec. stretch
- Hammer Strenght High Rows: 165 x 10,6,6 RP
- Rack Deads : 315 x 8 ----- man I felt so weak on everything tonight! Guess I have had a long layoff and traveling so it will come back
Nov. 21st **** DC Cruisin'****
- Standing Preachers BB: 40x3x9 --> Wow these were awesome! Could really feel them working.
- Rope Curls (similar to Pinwheels): 100,110,120 8-10
- Box Squat: 135,185x8, 225x5, 275x3, 315x5 --> No wraps, no belt, no problem DALE (Couldn't believe how strong I was!) new PR
- Seated Calves
- Abs
Nov. 19th **** DC Cruisin'****
- BB Bench : Worked up to 205, 225, 265, 275x1, 135x20 (Haven't done regular Bench in ages!)
- Plate Raises
- Tricep Rope Pushdowns
- Platform Deads : Worked up to 225, 275, 315, 365x1, 405x1 Fail <--- had to try it for DALE
- Abs
Nov. 17th **** DC Cruisin'**** Took last week off
- BB Curls 21s: 50 x 2, 50x15
- Rope curl (forearms)
- Leg Press: 225,315,405x10, 405x10 Pause
- Standing Calves 4 sets
- Abs
Nov. 5th **** DC ****
- DB Curls 50 x 9, 5, 3 RP
- Reverse Grip Cable Curls 60x20 + 90 second Smith Machine stretch (Biceps)
- Seated Calf Raises 10 sec holds 45+25 x 10 <-- thought I was going to die
- SLDL 255x13
- Hack Squat + Wraps: 275x10 <--hard! time to try different exercise
- **** Tried NO Fury by Six Start tonight, felt like NO Explode but tasted NAAAAASST!
Nov. 3rd DC **
- Hammer Strength Bench: 190 x 8, 4, 2 RP + 60 second stretch 30lb DB
- Military Press Smith: 165x 10, 4, 3 RP + 60 second Smith Machine stretch
- Close Grip Bench Smith 185 x 11, 5, 2 RP + 60 Tricep stretch
- Front Rack Chins: 15, 6, 5 RP
- T-Bar Rows: 5 plates x 12 --- RONNIE COLEMAN AIN'T GOT NOTHIN' ON ME HOLLA BACK YA'LL
Oct. 31st DC **
- Cardio 10
- Preacher EZ Curl: 90 x 5, 3, 2 RP
- Pinwheel Curls: 40 x 20 + stretch
- Leg Press Calves 10 second holds: 185x12
- Leg Curls: 80 x 10, 7, 5 RP
- Leg Press: (Wraps) 645x10, 405x20 + stretch
Oct. 29th **** DC ****
- DB Flat Bench: 75 x 12, 5, 2 RP + 60 second stretch 35 DB
- Military DB Press: 50 x 11, 5, 3 RP + 60 second Smith Machine stretch
- Reverse Grip Bench Smith: 215 x 8, 4, 2 RP + 60 Tricep stretch
- Wide Grip Pullups: 10, 6, 4 RP
- Deadlifts: 255x12, 325x3 Was totally wiped out, was in the gym 2 hours? No way to keep up intensity that long, need to figure out how to shorten time
Oct. 27th
- BB Drag Curls 80x10, 5, 3, RP
- Reverse Grip Preachers 30x20 -- 90 sec bicep stretch
- Standing Calf Raises 10 sec holds 100x10
- Squat 235x12 + wraps
- Sumo Leg Press: 585x17 (wraps) + stretch
Oct. 25th **** DC ****
- Incline Smith Bench 205 x 10, 6, 3 RP + 45 second Incline stretch 25 DB
- Upright Rows: 80 x 8, 5, 5 RP + 60 second Smith Machine stretch
- Incline Skull Crushers: 60 x 12, 6, 4 RP + 60 sec Tricep stretch
- Wide Grip Pulldowns: 160 x 12, 6, 5, RP
- Rows: 195x12
Oct. 22nd **** DC ****
- Cardio 10
- DB Curls 45 x 10, 5, 4 RP
- Reverse Grip one Arm Cable Curls 30x20 + 90 second Smith Machine stretch (Biceps)
- Seated Calf Raises 10 sec holds 45+25 x 8
- SLDL 245x12 --> almost passed out
- Hack Squat + Wraps: 275x8, 195x15 (Quad + Ham Stretch)
Oct. 20th DC
- Cardio 10 min.
- Hammer Strength Bench: 180 x 8, 4, 2 RP + 60 second stretch 25lb DB
- Military Press Smith: 155x 12, 5, 4 RP + 60 second Smith Machine stretch
- Close Grip Bench Smith 175 x 14, 5, 2 RP + 60 Tricep stretch
- Front Rack Chins: 14, 5, 2 RP
- T-Bar Rows: 4 plates + 35 x 12
Oct. 15th DC **
- Cardio 10
- Preacher EZ Curl: 80 x 7, 4, 4 RP
- Pinwheel Curls: 40 x 17 + stretch
- Leg Press Calves 10 second holds: 185x9
- Leg Curls: 70 x 16, 8, 6 RP (time to move to new exercise?)
- Leg Press: (Wraps) 595x10, 405x20 + stretch
Oct. 13th **** DC ****
- DB Flat Bench: 75 x 10, 4, 2 RP + 60 second stretch 30 DB
- Military DB Press: 50 x 10, 5, 2 RP + 60 second Smith Machine stretch
- Reverse Grip Bench Smith: 205 x 8, 4, 3 RP + 60 Tricep stretch
- Wide Grip Pullups: 9, 5, 4 RP
- Deadlifts: 245x12, 315x8 -- can't belive I got those after such a brutal workout!
Oct. 8th
- BB Drag Curls 70x12, 7, 5, RP
- Reverse Grip Preachers 30x10 -- 90 sec bicep stretch
- Standing Calf Raises 10 sec holds 80x10
- Sumo Leg Press: 585x15 (too big of a jump)
- Squat: 225x10 Widowmaker attempt: 135x15, racked it, 135x5. Quad+Ham Stretch
Oct. 6th **** DC ****
- Incline Smith Bench 195 x 9, 6, 3 RP + 45 second stretch 25 DB
- Upright Rows: 70 x 10, 5, 5 RP + 60 second Smith Machine stretch
- Incline Skull Crushers: 50 x 18, 8, 6 RP + 60 sec Tricep stretch
- Wide Grip Pulldowns: 150 x 14, 5, 4, RP
- Rows: 185x10
Oct. 3rd **** DC ****
- Cardio 10
- DB Curls 40 x13, 5, 3 RP (Wow my Biceps where hurtin'!)
- Reverse Grip one Arm Cable Curls 30x16 + 90 second Smith Machine stretch (Biceps)
- Seated Calf Raises 10 sec holds 45x11
- SLDL 225x15
- Hack Squat + Wraps: 225x10, 185x20 (Quad + Ham Stretch)
Sep. 12th DC
- Cardio 10 min.
- Hammer Strength Bench: 160 x 10, 5, 4 RP + 60 second stretch 20lb DB
- Military Press Smith: 145x 12, 5, 4 RP + 60 second Smith Machine stretch
- Close Grip Bench Smith 175 x 11, 4, 4 RP + 60 Tricep stretch
- Front Rack Chins: 11, 6, 4 RP
- T-Bar Rows: 4 plates + 25 x 15
Sep. 29th DC ** Gettin' stronger :) **
- Cardio 10
- Preacher EZ Curl: 70 x 8, 5, 4 RP
- Pinwheel Curls: 40 x 15 + stretch
- Leg Press Calves 10 second holds: 135x12
- Leg Curls: 70 x 15, 7, 5 RP + stretch
- Leg Press: (Wraps) 545x10, 365x20 + Quad stretch
Sep. 23rd **** DC ****
- DB Flat Bench: 70 x 12, 5, 3 RP + 60 second stretch 25 DB
- Military DB Press: 45 x 10, 5, 4 RP + 60 second Smith Machine stretch
- Reverse Grip Bench Smith: 195 x 8, 6, 4 RP + 60 Tricep stretch -- turned around in the Smith, felt better
- Wide Grip Pullups: 8, 4, 4 RP
- Deadlifts: 235x12, 315x6
- *** Man DC is tough mentally, know you have Deadlifts last and you feel beat up really takes some mental focus!
Sep. 22nd **** DC **** Hey I like them Rolex Bot Sniffers!
- I skipped last Friday's workout so here we go:
- BB Drag Curls 60x14, 8, 4, RP
- Reverse Grip Preachers (Tuff!) 30x12 -- 60 sec bicep stretch
- Hack Squat Toe Raises 10 sec holds 45x10 (didn't really feel this probably won't do them again)
- Sumo Leg Press: 495x20
- Squat: 225x7 <-- weak, Widowmaker attempt: 135x13, racked it, 135x7. Quad+Ham Stretch = sweat like a pig!
Sep. 17th **** DC ****
- Incline Smith Bench (I think our Smith is backwards, always feels akward?): 185x 9, 4, 3 RP + 60 second stretch 25 DB
- Upright Rows: 60 x 11, 5, 7 RP + 60 second Smith Machine stretch
- Incline Skull Crushers (like these): 40 x 18, 8, 6 RP + 60 sec Tricep stretch
- Wide Grip Pulldowns: 140 x 14, 5, 4, RP + hanging stretch
- Reverse Grip Rows: 155x10
Sep. 15th **** DC ****
- Cardio 10
- DB Curls 40 x11, 3, 2 RP
- Reverse Grip one Arm Cable Curls 20x20 + 90 second Smith Machine stretch (Biceps)
- Seated Calf Raises 15 sec holds 45x8
- SLDL 225x12 (Ham stretch)
- Hack Squat + Wraps: 185x15, 135x20 (Quad Stretch)
Sep. 12th DC ***Back still sore from Monday***
- Cardio 10 min.
- Hammer Strength Bench: 140 x 8, 4, 4 RP + 60 second stretch 25/30 DB
- Military Press Smith: 135x 12, 4, 3 RP + 60 second Smith Machine stretch
- Close Grip Bench Smith (felt akward maybe too heavy): 175 x 8, 3, 2 RP + 60 Tricep stretch
- Front Rack Chins (I like these): 10, 5, 3 RP (Hang stretch 30 sec)
- T-Bar Rows: 4 plates x 15 Can't believe how strong I felt!
Sep. 10th DC ** still sore as hell from Monday! **
- Cardio 10
- Preacher EZ Curl: 60 x 10, 4, 4 RP + 75 sec. stretch
- Pinwheel Curls: 40 x 12 (stretch after pinwheels next time?)
- Leg Press Calves 15 second holds: 180x3, 90x8 (have never felt that kind of pain in my life)
- Leg Curls: 70 x 12, 5, 3 RP + stretch
- Leg Press: 315, 405, 495x10, 315x20 + Quad stretch
Sep. 8th **** First DC Workout ****
- Cardio 10
- DB Flat Bench: 70 x 10, 4, 2 RP + 60 second stretch 35/30 DB
- Military DB Press: 40 x 14, 6, 4 RP + 60 second Smith Machine stretch
- Reverse Grip Bench Smith: 185 x 8, 6, 4 RP + 60 Tricep stretch
- Wide Grip Pullups: 10, 4, 2 RP
- Deadlifts: 225x12, 275x8
- Holy crap I got my A$$ kicked! I have never felt so wiped in a workout, not sure if I started too heavy or just need to get used to it. Going to be sore for a couple days!
Sep. 4th
- Cardio 10
- Box Squat: 205x6x3
- SLDL: 205x10x2
- Leg Press: 315, 405, 455x10
- Standing Calf Machine: 100x15x3
- Hanging Leg Raises: 10, 10, 10
Sep. 3rd
- Reverse Narrow Grip Pulldowns: 175x8x3
- Seated Cable Rows: 175x8x3
- BB Curls: 70x8, 70x10
- Reverse Grip EZ Bar Curls: 40x12x3
- DB Wrist Curls: 30x10x3
Sep 2nd
- Decline Bench: worked up to 235x3x3
- DB Bench: 55x10x3
- DB Shoulder Press: 45x8x3
- Skull Crushers: 60x10x3
- Weighted Abs 3x10
Aug 26th
- Reverse Narrow Grip Pulldowns: 170x8x3
- Seated Cable Rows: 170x8x3
- BB Curls: 70x8x2 --Tuff last few reps
- Reverse Grip EZ Bar Curls: 40x10x3 --ditto
- DB Wrist Curls: 25x10x3
Aug 25th -- Shoulder felt great!
- Decline Bench: worked up to 225x3x3
- DB Bench: 50x10x3
- DB Shoulder Press: 40x8x3
- Skull Crushers: 50x10x3
- Weighted Abs + Narrow pushups in between sets..triceps where pumped!
Aug 21st
- Cardio 10
- Box Squat: 225x6x3
- SLDL: 225x10, 185x10
- Leg Press: 225, 315, 405x10
- Standing Calf Machine: 100x10x2, 100x8
- Hanging Leg Raises: 10, 8
- Ok I got my butt kicked today, I think I went way to heave on the first couple of lifts. Next week not so much!
Aug 19th
- Reverse Narrow Grip Pulldowns: 160x8x3
- Seated Cable Rows: 160x8x3
- BB Curls: 50, 60x8
- Reverse Grip EZ Bar Curls: 30x10x3
- DB Wrist Curls: 20x10x3
Aug 18th
- Decline Bench: worked up to 215x3x3
- DB Bench: 45x10x3
- DB Shoulder Press: 35x8x3
- Skull Crushers: 40x10x3
- Weighted Abs
- Just got back from vacation, still recovering from shoulder injury- chiropractor says it is bursitus. Got some laser therapy today and took it light.
Aug 5th
- Decline DB Bench: worked up to 50x8x2
- Upright Rows: 40,50x10
- DB Flyes (Paused) Raises: 10, 15x10
- High Rep Tricep Pushdowns
- I screwed up my shoulder last week either doing Smith Bench or Military Press, so going to take next week off and do this exercise: http://www.intensemuscle.com/6997-ho...o-90-time.html
Aug 4th
- Cardio 10
- Box Squat: 175x10, x 8
- Squat: 225x5, 235x5
- Leg Press: Worked up to 405, 495x10
- Seated Calf Machine: 45x15, 70x15, 90x15
- Abs
July 31st
- SLDLs - 275x5x2
- Rows: 205x8
- ISO Lateral High Rows: 3x12
- Cable Curls
- Not too bad considering I'm fighting some kind of chest infection :(
July 29th -- skipped yesterday, went golfing instead 
- Bench - Smith: 235x4x4
- Incline Bench - Smith: 215x8
- Miltary Press - Smith: 145x8
- Front Raises: 30,40 x 10
- One-Arm Tricep Pushdowns
July 24th
- Deads - 355x5x2
- T-Bar Rows: (Plates) 1x10, 2,3,4x6, 4+35x5
- Seated Rows NG
- Drag Curls
- Abs
- Well today was rough, probably cause' I went out to eat with a vendor at lunch had cheesburger/fries + a beer. Not smart on workout day!
July 22nd
- Bench: 225x4x4
- Decline Bench: 205x8
- Seated DB Miltary Press: 30,40,50x8
- RearDelt Machine 2x15
- Tricep Pushdowns
- Skipped preworkout protein shake again and I felt like crap, next time I'm skippin NoExplode if I have to and take the protein instead
July 21st
- Cardio 10
- Squat: 225x5x2 (shouldn't be heavy but was, need to post some vids to see if I'm doing them right)
- Box Squat: 175x5x2 --> felt great!
- Leg Press: Worked up to 495x10
- Seated Calf Machine: 45x15, 70x15, 90x15
- Abs
July 17th
- Deads - Sumo: 345x5, (felt hard?) 345x5 Conventional (felt good)
- T-Bar Rows: (Plates) 1x10, 2,3,4x6, 4+25x8
- Pulldowns WG: 120,140,160x8
- Curls (Cable)
- Abs
July 15th
- Bench: 215x4x4
- Incline Bench Smith: 185x8x2
- Standing BB Press Front: 105x8 --> harder than I thought
- DB Laterals
- Tricep Pushdowns
July 14th
- Cardio 10
- Squat: 215x5x2 (think I skipped a week)
- Box Squat: 165x5x2
- Leg Press: Worked up to 455x20
- Standing Calf Machine: 80x15, 100x15, 120x12
- Abs
July 10th
- Deads - Sumo: 335x5, 365x1, 405x1 1st time doing these, I like them- need more practice
- T-Bar Rows: (Plates) 1x10, 2,3,4x8
- Pulldowns NG: 220x6 (went up a little to much weight)
- Curls (Preacher)
- Abs
- Skipped my protien shake pre-workout and I could feel it...stupid me. Maybe if I started eating more, started sleeping more, I could start lifting more?
July 8th
- Bench: 205x4x4
- Incline Bench Smith: 175x8x2
- Plate Raises
- DB Laterals Cables
- Tricep Pushdowns
July 7th
- Cardio 10
- Squat: 195x5x2
- Pause Squat: 145x5x2
- Leg Press: Worked up to 425x20
- Seated Calf Machine: 45x15, 70x15, 80x15
- Abs
July 3rd
- See a new guy at the gym pullin' some nice weight sumo style, talked a little and we are from the same hometown! He does competitions so I said I was interested in training with him--- more to follow
- Deads: 325x5x2, off platform: 285x5
- Rows: 215x6 --> too heavy
- Pulldowns NG: 180x8
- Curls (Preacher)
July 1st
- Bench: 195x5x5
- Incline Bench : 165x8
- Military Press Smith (Behind the Neck): 140x8
- DB Laterals
- Tricep Pushdowns
- Cardio 20 Min.
June 19th
- So I see this new guy in the gym bouncing his deads like a basketball. So of course I let my ego get the best of me and had to do some singles to show him how it's done. He did 315, and hit 405 by a couple. Shoot I could probably bounce 500 off the floor but what muscles is that going to work?
- Deads: 315x3, 365x1, 405x1 (fail -- couldn't find the right song on my mp3 player) 405x1 pass!
- Rows: 205x8
- Chins 3 x Failure
- Curls (Preacher)
- Abs
- ****Off to Daytona Beach & Orlando for a week!
June 17th
- Cardio 15 min.
- Bench: 185x5x5
- Incline Bench : 155x8x2
- Military Press Smith (Behind the Neck): 135x8
- Tricep Pushdowns
- Cardio 10 Min.
June 16th
- Cardio 15
- Squat: 185x5x2
- Pause Squat: 135x5x2
- Leg Press: Worked up to 405x20 (Tough)
- Seated Calf Machine: 45x15, 65x15, 70x15
- Abs
- Cardio 15 min.
June 13th
- Deads: 295x3x2
- Platform Deads: 255x3x2
- Rows: 195x8
- Narrow Reverse Grip Pulldowns: 170x8
- Curls (Preacher)
- Cardio 30 Min.
June 10th
- Bench: 175x5x5
- Incline Bench : 145x8x2
- Military Press Smith (Behind the Neck): 95, 115, 125x8
- CG Bench Smith 135x10x3
- Cardio HIT 15 Min.
June 9th
- Squat: 175x5x2
- Pause Squat: 125x5x2
- Leg Press: Worked up to 385x20
- Standing Calf Machine: 80x15, 100x15, 100x10
- Abs
- Cardio 30 min.
June 5th
- Stepper 10 Min.
- Deads: 285x3x2
- Platform Deads: 245x5x2 (Found a nice platform to do these off of instead of the scary slippy 35s)
- Rows: 185x5
- Narrow Reverse Grip Pulldowns: 160x8
- Curls
June 3rd
- Stepper 10 Min.
- Bench: 165x5x5
- Incline Bench - Smith: 135x8x2
- Military Press Smith: 85, 95, 115, 115x8
- Upright Rows: 40,50 x 10
- Tricep Pushdowns
June 2nd -- start of new program
- Stepper 10 Min.
- Squat: 165x5x2
- Pause Squat: 115x5x2
- Leg Press: Worked up to 365x20
- Standing Calf Machine: 80x15x3
- Abs
- **** Back felt great!
May 29th
- Stepper 10 Min.
- WG Pulldowns: 130x12x3
- NG Cable Rows: 130x12x3
- Goodmornings: 45x15, 95x15
- Curls
- Abs
May 28th
- Stepper 10 Min.
- Incline Bench: 145x12x2
- DB Decline Bench: 55x12, x 9
- DB Military Press: 30x12, 35x12
- Rear Delt Machine 2 x 15
- Tricep Pushdowns
May 27th
- Stepper 10 Min.
- Leg Extensions: 4x15-20
- Hack Squats: 3x15
- Leg Curls: 3x12
- Seated Calves:
- Abs
- *** I'm thinking about starting Deads/Squats/Rows again next week. I have one routine that is a straight 16 week linear progression that I might try out. That would let me start out light and just add every week. Would probably be safer that way.
May 22nd
- Stepper 10 Min.
- WG Pulldowns: 120x12x3
- NG Cable Rows: 120x12x3
- Goodmornings: 45x15, 65x15
- Hypers 2xFailure
- Cable Curls
- Abs
- *** Even though I didn't do Deads or BB Rows felt like I got a decent workout.
May 20th
- Stepper 10 Min.
- Incline Bench: 175x6, 135x12x2 (Wow these were hard! Either it's the time off, high reps or just haven't done these in awhile)
- DB Decline Bench: 50x12x2
- DB Military Press: 30x12x2
- DB Laterals
- Tricep Pushdowns
May 19th ** The now official lower-back recovery log**
- Stepper 10 Min.
- Leg Extensions: 4x15-20
- Hack Squats: 3x12
- Leg Curls: 3x12
- Seated Calves:
- Abs
Well I have been out of commission for awhile. After a week and a half off w/ visits to the chiropractor I made it back to the gym. Going to stay away from Deads/ Squats/ Leg Presses/ Rows (all my favorite exercises!) until I am 100%. Hopefully that only takes 3-4 weeks. I didn't even feel like I got a workout w/o squats!
May 6th
- Stepper 10 Min.
- Decline Bench: 310x4 (PR x 30lb) While warming up I did 280x1 by myself, didn't feel too bad. But 310 felt heavy! First time benching over 300 for reps so I was stoked.
- DB Incline Bench: 80x8 (PR)
- DB Presses + Laterals
- Tricep Pushdowns
May 5th
- Stepper 10 Min.
- Box Squats: 260x5, 135x15
- Leg Press, 6,8 x10, 10x20 (Plates)
- Calves Leg Press
- Abs:
- *** Back doing better
May 1st
- Stepper 10 Min.
- Deads 335x5
- T-Bar Rows: 225x8, 270x4
- Pulldowns Reverse Grip-Narrow : 190x8
- Hypers
- DRAG Curls --- 1st time doing these, man they work good!
- Abs
- Finally broke down and went to the Chiropractor yesterday, first time ever. Definetly worth the money. My back was in bad shape, guess it was out of place and was pressing on a nerve. Can't believe I was able to do Deads today! I found a female Chiro so that made the decision easier
April 29th
- Stepper 10 Min.
- Decline Bench: 285x5x2
- DB Incline Bench: 75x8
- DB Laterals
- Upright Rows
- Tricep Pushdowns
April 28th -- skipped back last week
- Stepper 10 Min.
- Box Squats: 240x5x2
- Leg Press, light weight x high reps + pause
- Calves Seated:
- Abs:
- *** Back is still jacked up :(
April 22nd
- Stepper 10 Min.
- Decline Bench: 270x5x2
- DB Incline Benck: 70x8
- BB Military Press: 105x8 I don't like the MP station they have here...
- DB Laterals
- Tricep Pushdowns
April 21st
- Stepper 10 Min.
- Box Squats: 225x5x2
- Leg Extensions/Leg Curls: skipped Leg Press till' back is healed- haven't done these in years!
- Calves Seated:
- Abs:
April 17th **I'm an idiot and decided to workout today**
- Stepper 10 Min.
- Rack Pulls: Worked up to 375x2 -- by back is in bad shape
- T-Bar Rows: 225x8, 225x2 -- again why am I still at the gym, my back is killing me!
- I did a few curls but my back is tore up. Might need to take next week off too
April 15th
- Stepper 10 Min.
- Decline Bench: 255x5x2
- DB Incline Benck: 65x8
- BB Military Press: 95x8 Haven't done these forever, felt so weak!
- Tricep Pushdowns
- Back help up good, maybe I can make it to Rack Pulls Thursday
April 14th
- Stepper 10 Min.
- Box Squats: 215x5x2 -- Back felt fragile during warmups, but worksets felt great
- Leg Press: After a couple of these the lower back pain came back, so didn't do any more.
- Calves Seated:
- Abs:
- Even after taking last week off my back is in bad shape, need to rest up for golf tourney this Friday. I might go light the rest of the week if anything.
April 3rd
- Running late = no stepper warmup
- Deads off 35s 335x2x5 -- first set went up easy, one of the 35s slipped on the 2nd set (non matching plates) but still got her up
- BB Rows: 255x4 -- tried to get 8, ran out of steam - try again next week
- Pulldowns V-Bar 210x8 -- whoops did the same weight as last week
- Curls
- Abs
- *** Rough day at work so not too disappointed
April 1st
- Stepper 10 Min.
- Incline Bench - Smith: 215x8 Felt hard? Sometimes I don't think I get the seat close enough to the rack.
- DB Bench: 85x8
- DB Military Press: 35, 45, 55x8
- Rear Delt Machine:
- Tricep Pushdowns
Mar. 31st
- Stepper 10 Min.
- Pause Squats: 240x2x5 *** Felt good, I was dreading going to the gym, probably because I was partying all weekend watching my Jayhawks make it to the Final Four. My 2 Scoops NoExplode got me through...
- Leg Press: (# of plates) 8, 10x10, 8x25
- Leg Press Calves: 3xFailure
- Abs:
March 27th
- Stepper 10 Min.
- Deads off 35s 320x2x5
- BB Rows: 223x8
- Pulldowns V-Bar 210x8
- Curls
- Abs
- So they have a new place at the gym that sells protein shakes, you get the first one free to try out. I tried one for free it was good- they cost $3.50 and only have 20-25 grams of protein in them. I asked if you could get extra protein in them and the lady said "yes, 50 cents for 5 more grams" then goes on to say "your body can't absorb more than 30 grams at a time...the rest is wasted". What? I didn't argue with her, nor did I tell her that my shakes usually have 80 grams in them. And I'll stick with my 10 pound bag at $75.00/ 120 servings = $1.88 per 3 scoops (80 grams). Try telling Ronnie Coleman who intakes between 400-500 grams a day that your body can't "absorb that much" HAH!
March 25th
- Stepper 10 Min.
- Incline Bench - Smith: 205x8, 225x5
- DB Bench: 80x8, 85x6 --> watched a little Ronnie before to get psyched up!
- DB Military Press: 30, 40, 50x8
- DB Side Raises
- Tricep Pushdowns
Mar. 24th
- Stepper 10 Min.
- Pause Squats: 225x2x5
- Leg Press : (# of plates) 6,10,12x10, 14x5 -- a couple of PRs here. Haven't done Leg Press in a long time, felt real good- nice gains.
- Seated Calves:
- Abs:
March 20th
- Stepper 10 Min.
- Deads off 35s 305x2x5
- BB Rows: 225x8
- Chins 3 x Failure
- Back Attack
- Curls
- Abs
- Saw a new guy today using the squat rack to do wrist curls: thought that was cute....
March 18th
- Stepper 10 Min.
- Incline Bench - Smith: 195x2x8
- DB Bench: 80x8, 80x6 --> felt heavy
- DB Military Press: 30,35,40,45x8
- BB Front Raises
- Tricep Pushdowns
Mar. 17th
- Stepper 10 Min.
- Pause Squats: 215x2x5, 135x15
- BB Rows: 215x2x8
- Calves:
- Abs:
March 13th
- Stepper 10 Min.
- SLDLs 325x5 PR, 365x2 PR
- Hack Squats: 2 Plates 1x10, 2+50 1x8, 2+70 1x8
- Pulldowns Narrow Grip V-Bar: 200x8
- Hypers 1x15
- Curls
- Abs
- I don't know what the deal is but everyone and their girlfriend is coming out of the woodwork and joined Gold's gym. They do the machines and giggle and it drives me crazy. I'm surprised they don't kiss and hold hands between sets. I go to the gym to get away from the wife! I joined Gold's because I thought it was semi-hardcore? Why can't these people go to Bally's or 24 hour fitness or Lifetime fitness? At least they don't do Deads and Squats- but I wish they would leave! Any one around the Kansas City area want to start a hard core gym? Must be my ZMA aggression
March 11th
- Stepper 10 Min.
- Bench: 275x3
- DB Incline Bench: 80x8
- Military Press (Smith): 175x8
- Rear Delt Machine
- Tricep Pushdowns
- ****Still felt beatup from lack of sleep*** curse the daylight savings devil! Deload next week needed 4 sure.
Mar. 10th
- Stepper 10 Min.
- Squats: 305x4 -- wraps, no belt, 135x15
- T-Bar Rows: 270x8
- Calves
- Abs -- skipped
- *** Felt tired today- must have been the daylight savings time lack of sleepage ****
March 6th
- Stepper 10 Min.
- Chins: 3 sets x failure
- SLDLs 280x5 (felt light) 315x5 -- could have done more!
- Hack Squats: 2 Plates 1x10, 2+50 1x10, 4 Plates 1x5 -- why are these so frickin' hard?
- Hypers
- Curls
- Abs
March 4th
- Stepper 10 Min.
- Bench: 255x8
- DB Incline Bench: 75xx8
- Military Press (Smith): 165x8
- DB Side Laterals
- Tricep Pushdowns
Mar. 3rd
- Stepper 10 Min.
- Squats: 280x6 -- wraps, no belt, 135x15 (wussy Widowmaker attempt)
- T-Bar Rows: 250x8
- Calves
- Abs
Feb. 28th
- Stepper 10 Min.
- Close Reverse Grip Pulldowns 190x8
- SLDLs 265x2x5
- Hack Squats: 2 Plates 1x10, 2+50 1x8, 2+70 1x8
- Hypers
- Curls
- Abs
Feb. 26th
- Stepper 10 Min.
- Bench: 240x8, 240x5
- DB Incline Bench: 70x2x8
- Military Press (Smith): 155x8
- Plate Raises
- Tricep Pushdowns
- I was toast after this workout!
Feb. 25th
- Squats: 265x2x6 -- wow those were tough
- Smith Machine Lunges 135x2x8. Now I remember why I don't like doing these, I used to do them all the time when I played soccer and I hate them! Makes my knees scream----sorry Dale!
- T-Bar Rows, 270x3, 270x8. Way too big of a jump from last week, but 225x6 felt light. Lost my grip on the first set so took off my gloves, re-strapped and rocked em' out.
- Calves
- Abs
Feb. 21st
- Stepper 10 Min.
- Close Reverse Grip Pulldowns 180x8
- SLDLs 250x2x5
- Hack Squats: 2 Plates 1x10, 2+50 1x10
- Curls
- Abs
Feb. 19th
- Stepper 10 Min.
- Bench: 225x2x8
- DB Incline Bench: 65x2x8
- Military Press (Smith): 145x8
- Seated Rear Flye Machine (Delts)
- Tricep Pushdowns
Feb. 18th
- Stepper 10 Min.
- Squats: 240x8, 250x6, 225x8, 135x12 *** belt was tight again, think I need to lose an inch off the waist, oh well winter "bulk". Need to start lighter next week and work up from 225 for 3 sets.
- T-Bar Rows, 225x8
- Calves
- Abs
Feb. 7th
- Stepper 10 Min.
- Deads Max Day: 455x1 (nope) 435x1 (PR x 10) I think I wasn't mentally ready for 455. Almost like my mind didn't think it could do it before gettin' ready for the pull. Anybody else have that happen?
- Hack Squats: 2 Plates x10, 2x50 x10
- Cable Rows Machine: 100,130,160x10, 200x8 -- somethin' different
- Hyperextensions
- Biceps
Feb. 5th
- Stepper 10 Min.
- Bench: 240x5x2
- DB Decline Bench: 65x8,85x8 (PR) Warm up felt light
- Military Press (Smith): 155x8
- DB Seated Flyes (Delts)
- Tricep Pushdowns
Feb. 4th
- Stepper 15 Min.
- Squats: 265x5x2 --- Workin' them Glutes for Dale :)
- Pause Squats: 225x5x2
- Bent over Rows: 225x8
- Calves - Seated: 45x15, 75x15, 80x15
- Abs:
Jan. 31st
- Stepper 10 Min.
- Chins: 10,8,8 Can't believe how sore I am on these next day!
- Deads off 35s: 320x5x2 (Almost passed out after first set- had to dig deep and rocked the 2nd!)
- Hack Squats: 2 Plates + 10 2x10
- Hyperextensions
- Biceps
Jan. 29th
- Stepper 15 Min.
- Bench: 225x5x2 (felt hard for some reason)
- DB Decline Bench: 70x8x2
- Military Press (Smith): 145x8
- Rear delt machine
- Tricep Pushdowns
**** Weird how last cycle bench 240x3x5 was light and tonight I struggle with 225x5x2****
Jan. 28th
- Stepper 15 Min.
- Squats: 250x5x2
- Pause Squats: 205x5x2
- Bent over Rows: 205x4x2
- Calves - Seated: 45x15, 70x15, 90x15
- Abs:
Jan. 24th ** Back from Cancun!**
- Stepper 10 Min.
- Chins:
- Deads of 35s: 305x2x5
- Hack Squats: 2 Plates 2x10
- Pull Thrus
- Biceps
Jan. 15th
- Stepper 15 Min.
- WG Bench: 250x3x5 (PR)
- Incline DB Bench: 50, 65, 70x8, 75x6
- DB Military Press: 40, 45, 50x8
- Tricep Pushdowns
- Abs
Jan. 14th
- Box Squats: 235x5, 250x5 PR
- T-Bar Rows: 260x6x4 PR (Gotta dig deep!)
- Curls
Jan. 10th
- Stepper 15 Min.
- Bench: 240x3x5 (Light Weight)
- DB Incline Bench: 65x4x8 (Tough)
- DB Military Press: 40x8x3
- Tricep Pushdowns:
- Abs
Jan. 8th
- Box Squats: 225x5, 235x5
- T-Bar Rows: 250x6x4
- Hyperextensions
- Curls
- Calves
Jan. 7th
- Stepper 10 Min.
- Incline Bench (Smith): 195x3x5
- DB Bench: 70x3x8, x6
- DB Military Press: 40x8x3
- Tricep Pushdowns:
- Abs
Jan. 1st
- Stepper 10 Min.
- WG Bench: 225x3x5
- Incline DB Bench: 60x4x8
- DB Military Press: 35x3x8
- Tricep Pushdowns
- Abs
- I was wiped out, stayed up a little too late and had a little too much fun on new year's eve!
September 13
PR-Bench 300x1 PR-Decline Bench 280x6 PR-Deadlift 425x1 PR-RackPulls 425x5 PR-Squat 315x1 PR-TbarRow 270x5 PR-Bent Over Row 245x4 PR-Military Press (Smith Machine) 170x8
Jan. 3rd
- Stepper 10 Min.
- SLDL: 295x2x5 PR
- Leg Press: 225, 315, 405, 495, 585x10
- Hammer Strength High Row: 160x2x6, 140x2x6
- Curls
- Calves
- ** Weighed in at 190 today- that's freakin' crazy! My deload and eating as much as possible over the holidays must have done it. I have never seen 190. 200 here I come!
Dec. 31st ** Showed up @ Gold's & they were closed - home workout **
- Pause Squats: 225x5x2, 185x10, 135x5 burnout
- T-Bar Rows: 225x6x4
- EZ Curls
- Not much but I got a good workout
Dec. 20th
- Stepper 10 Min.
- NRCG (Narrow Reverse Close Grip) Pulldowns: 230x6x1 PR
- Deads: 395x5 PR, 405x3 and 1/4 PR
- Leg Press: 315, 405, 495x10, 585x12 PR
- Hyperextensions x 15
- Bicep Curls
- Abs
- I like to eat PRs for breakfast, they are yummy- time to deload- merry x-mas ya'll
Dec. 18th
- Stepper 10 Min.
- MG Decline Press: 280x4, x6 PR
- Incline DB Press: 75x6 PR (kind of tweaked my shoulder/left pec on decline so didn't do full reps/sets)
- Military Press Smith: 170x8 PR
- Rear Delt Machine
- Tricep Pushdowns
Dec. 17th
- Stepper 10 Min.
- Squats: 295x5x2 PR - Video
- Pause Squats: 245x5
- Bent over Rows: 245x4x2 PR - Video
- Calves - Machine 80x15, 100x15, 120x12
- Abs
Dec. 13th
- Stepper 10 Min.
- NRCG (Narrow Reverse Close Grip) Pulldowns: 210x6x2
- Deads: 365x5x2
- Leg Press: 315, 405, 495, 585x10
- Hyperextensions x 2
- Bicep Curls
- Abs
Dec. 11th ** Closed work today because of ice storm! **
- Stepper 10 Min.
- MG Decline Press: 275x6x2 PR
- Incline DB Press: 70x8x2 PR
- Military Press Smith: 155x8
- DB Shoulder Flyes
- Tricep Pushdowns.
- Decent workout, slept in but not being at work through off my diet and my NoExplode is at work -- makes a big difference!
Dec. 10th
- Stepper 10 Min.
- Squats: 270x5x2 - Loosened belt up a notch, felt better
- Pause Squats: 225x5x2 -
- Bent over Rows: 225x4, x8 - First set was light!
- Calves - Seated: 45x15, 55x15, 70x15
- Abs: On exercise ball, did 2 sets and cramped again!
- *** Thinking about doing something different than squats for awhile. My progress has really slowed. Maybe do some hack squats for awhile?
Dec. 6th
- Stepper 10 Min.
- Pulldowns: 190x6x2
- Deads: 345x5x2 (Not good, new belt is killing me!)
- Leg Press: 225, 315, 405, 495 x10
- Back Attack 15, 12
- Bicep Curls
- Abs
Dec. 4th
- Stepper 10 Min.
- MG Decline Press: 270x6x2 PR-- Not sure what I'm doing here, oh well I'll just taking mini-jumps next couple of weeks!
- Incline DB Press: 65x8x2
- Military Press Smith: 150x8
- Cable Shoulder Flyes: 10, 8
- Tricep Pushdowns.
- *** Sinus infection still kicking my butt, didn't sleep good last night. Surprised how I still got the weights up. Thank you N.O. Explode & Dale!
Dec. 3rd
- Stepper 10 Min.
- Squats: 255x5x2 (Could not go down as far as I wanted to w/ new Inzer? Also felt very hard)
- Pause Squats: 205x5x2 ** Last set felt better, bent over more at the waist
- Bent over Rows: 205x4x2
- Calves - Seated: 45x15, 70x15
- Abs: On exercise ball, did 3 sets got up and they cramped hard! Didn't think it was going to stop. Went to Dr. yesterday, have sinus infection. On antibiotics so still not 100%
Nov. 29th
- Stepper 10 Min.
- Pulldowns: 180x6x2
- Deads: 325x5x2 (Felt good, had to get used to new belt)
- Leg Press: 225, 315, 405, 495 x10 (Used the other leg press machine today and it felt easier)
- Still fighting a cold and felt like I was going to puke so skipped accessory work
Nov. 27th
- Stepper 10 Min.
- Decline Bench: 255x6x2
- DB Incline Bench: 60x8x2
- Military Press Smith: 140x8x2
- DB Flyes: 25x10, 30x10x2
- Tricep Pushdowns
- *** Fighting a cold, workout went ok though
Nov. 23rd -- Jimmy was in town
- Stepper 10 Min.
- WG Bench: 300x1 (PR) ** Jimmy got 205
- Squat: 245x5 (felt hard/ Inzer belt need to get used to)
- Leg Press: 315x20
- T-Bar Rows: 270x5 (PR) ** Jimmy got 270x4!
- Calf Machine: 60, 80, 100 x15
- *** Not bad workout considering I have been sitting around eating all week, still recovering from Back tweakness
Nov. 19th
- Stepper 10 Min.
- WG Bench: 275x3x1 (PR) ** only one set but still good
- Rack Pulls : 425x5x2 (PR)
- Bicep/Tricep superset -- so I can look like a bodybuilder
- *** Had to miss a day last week cause' of my tweaked back. Had a massage yesterday & used my new INZER belt today. Back held up good. Ok time to deload. They got new benches at the gym (Gold's) I don't like em'.
Nov. 13th
- Stepper 10 Min.
- WG Bench: 265x3x3 (PR)
- Incline DB Bench: 60x4x8
- DB Military Press: 45x3x8
- Tricep Pushdowns: 60x50x2
- Abs
- *** How come I can Deadlift over 400+ but tweak my back putting something in my car this morning? Even with that and a terrible lift off on my last set of bench I got it. Going to go for 275 next week ***
Nov. 12th
- Stepper 10 Min.
- Box Squat: 245x2x5 (PR)
- T-Bar Rows: 225x4x6 (PR)
- Pull-thrus: 60x10, 70x10, 80x10
- DB Hammer Curls: 30x8, 35x8, 40x8
- Standing Calf machine: 100x15x3
Nov. 8th
- Stepper 10 Min.
- WG Bench: 245x3x5 (PR)
- Incline DB Bench: 55x4x8
- DB Military Press: 40x3x8
- Dips 3x10
- Abs
- *** Not much rest last night and volume is kicking my a$$, going to need a little deload next week ***
Nov. 6th
- Stepper 10 Min.
- Box Squat: 225x2x5
- T-Bar Rows: 215x4x6
- Pull-thrus:60x10, 50x10, 60x10
- Cable Curls: 90x8, 110x8, 130x8x2
- Standing Calf machine: 100x15x2, 100x12
Nov. 5th
- Stepper 10 Min.
- Incline Bench: 195x3x5
- DB Bench: 50x4x8
- DB Military Press: 35x2x8, 40x8
- Tricep Pushdowns: 100, 130, 150x10
- Abs
- *** Felt beat up from helping Tim move this weekend ***
Nov. 1st
- Stepper 10 Min.
- Rack Pulls: 405x5x2 (PR)
- WG Pull ups 4x6
- EZ Curls: 80x8, 70x10x2
- Leg Press: 365x10, 405x10
- Calf Machine : 80,100x15x2
Oct. 30th
- Stepper 10 Min.
- WG Bench: 230x3x5 --> Felt heavy
- Incline DB Bench: 50x4x8
- DB Military Press: 30x2x8, 35x8
- Skull Crushers: 70x3x8
- Abs
Oct. 23rd
- Stepper 10 Min.
- Box Squat: 215x2x5
- T-Bar Rows: 205x4x6
- Hyperextensions: 3x10
- EZ Curls: 80x8x2
- Standing Calf machine: 60x15, 80x15x2
Oct. 25th
- Stepper 10 Min.
- WG Bench: 215x3x5
- Incline DB Bench: 45x4x8 (I think my chest is going to explode!)
- DB Military Press: 30x3x8
- Skull Crushers: 60x3x10
- Abs
Oct. 23rd
- Stepper 10 Min.
- Box Squat: 205x2x5
- T-Bar Rows: 180x4x6
- Hyperextensions: 3x10
- DB Bicep Curls: 30, 35x8x2
- Standing Calf machine: 80x15x3
Oct. 22nd
- Stepper 10 Min.
- Incline Bench: 185x3x5 (might have started too heavy- have not done regular incline since forever)
- DB Bench: 45x4x8
- DB Military Press: 25x3x8
- Tricep Pushdowns: 90, 120x2x10
- Abs
- *** Not used to so much volume *** gonna be sore tomorrow!
Oct. 18th --- new routine + deload ---
- Stepper 10 Min.
- Rack Pulls: 340x5x2 (light)
- Leg Press: 340x10x2
- WG Pull-ups: 6,6,5,4
- EZ Curls 70x8x3
- Calf Machine : 120,80,60x15 -- man these burned!
- Abs
- *** Deload felt great, I usually feel beatup after Deads+Rows!
Oct. 16th
- Stepper 10 Min.
- WG Bench: 45x12, 115x6, 150x5, 195x3, 225x1, 250x1, 275x1 PR, 290x1 PR (I had crazy legs and tweaked my back, might have been able to do more. Bryant got 215x1 PR)
- MG Decline Bench: 135x5, 185x3, 225x1, 250x1, 275x2, 295x1 PR (felt light) 315x1 PR (suprised myself, Bryant got 225x1 PR)
- Shoulder lateral raise machine x 3
- Tricep Extensions
Oct. 15th
- 10 min. Stepper
- Squats: 45x10, 115x6, 155x5, 205x3, 225x1, 255x1, 285x1, 295x1 PR, 315x1 PR (could have done more, hit the rack on the way down so had to do two of these).
- Leg Press: 225, 315, 405x10, 495x6
- Seated Calves: 45, 70, 70x10
- Abs
Oct. 11th
- Stepper 10 Min.
- Reverse Narrow Grip Pulldowns: 100x10, 140x8, 180x8, 220x6
- Deads: 45x10, 160x6, 215x5, 275x3, 315x1, 355x1, 395x1 PR, 405x1 PR (went up easy!), 425x1 PR - almost got owned. I'm so excited finally breaking 400. 500 is now on the radar.
- Rows: 95x10, 135x8, 185x4, 225x1, 235x8 --> so need to deload!
- Curls 4 the girls
- Abs
- Going to start doing modified Westside
Oct. 9th
- Stepper 10 Min.
- WG Bench: 45x12, 105x6, 140x5, 185x3, 205x1, 230x1, 255x3x3
- MG Decline Bench: 135x5, 185x3, 225x1, 255x3x2
- Military Press Smith: 95x5, 115x3, 135x1, 165x8
- Plate Raises
- Tricep Extensions
Oct. 1st
- 10 min. Stepper
- Squats: 45x10, 105x6, 145x5, 185x3, 215x1, 245x1, 265x5x2
- Box Squats : 215x5x2 (These felt great - need to visualize box squatting while doing conv.)
- Leg Press: 135x10, 225x10, 325x5, 375x20
- Calves Leg Press: 225x12, 275x10, 315x10
- Abs
Oct. 4th
- Stepper 10 Min.
- Reverse Narrow Grip Pulldowns: 100x10, 130x8, 170x8, 210x6
- Deads: 45x10, 155x6, 210x5, 275x3, 315x1, 345x1, 385x5
- Deads off 35s: 345x5
- Rows: 95x8, 135x8, 185x5, 230x8
- Curls 4 the girls
- Abs
- Too aggresive on this cycle, going two more weeks then deload
Oct. 2nd
- Stepper 10 Min.
- WG Bench: 45x12, 100x6, 135x5, 170x3, 195x1, 225x1, 245x3x3
- MG Decline Bench: 135x5, 185x3, 245x3x2 (should have done 1 more warmup)
- Military Press Smith: 95x5, 115x3, 135x1, 155x8
- DB Flyes
- Tricep Extensions
Oct. 1st
- 10 min. Stepper
- Squats: 45x10, 105x6, 135x5, 185x3, 205x1, 230x1, 255x5x2
- Pause Squats : 205x5x2
- Leg Press: 135x10, 225x10, 325x20
- Calves Leg Press: 225x10, 275x10, 315x10
- Abs
Sep. 27th
- Stepper 10 Min.
- Reverse Narrow Grip Pulldowns: 100x10, 130x8, 170x8, 200x8
- Deads: 45x10, 145x6, 205x5, 255x3, 300x1, 335x1, 375x3x2
- Deads off 35s: 335x3x2
- Rows: 95x8, 135x8, 185x5, 225x8
- Curls 4 the girls
- Abs
- Going to change Dead sets/reps up. Only 1 workset of conv. and 1 off 35s. 2 sets each is too many!
Sep. 18th
- Stepper 10 Min.
- WG Bench: 45x10, 95x6, 130x5, 165x3, 190x1, 210x1, 235x3x3
- MG Decline Bench: 135x5, 185x3, 210x1, 235x3x2
- Military Press Smith: 95x5, 125x3, 135x1, 165x8
- Cable Flyes
- Tricep Extensions
Sep. 24th (Skipped back last week/ vacation and needed rest/ also deloaded squats)
- 10 min. Stepper
- Squats: 45x10, 95x6, 135x5, 175x3, 195x1, 225x1, 245x5x2
- Box Squats : 195x5x2
- Leg Press: 135x10, 225x10, 315x20x2
- Calves Leg Press: 225x10, 315x10x2
- Abs
Sep. 18th
- Stepper 10 Min.
- WG Bench: 45x10, 95x6, 125x5, 155x3, 185x1, 205x1, 225x4x4
- MG Incline Bench Smith: 135x6, 185x4, 205x1, 225x4x2
- Military Press Smith: 95x5, 115x4, 135x1, 155x8
- Plate Raises
- Tricep Extensions
Sep. 17th
- 10 min. Stepper
- Squats: 45x10, 115x6, 155x5, 205x3, 225x1, 255x1, 285x5x2
- Pause Squats : 235x3 -- tweaked back?
- Leg Press: 135x10, 225x10, 295x20 -- Pause Leg Press 295x10
- Calves: 45x10, 70x10, 90x10
- Abs
Sep. 13th
- Stepper 10 Min.
- Reverse Narrow Grip Pulldowns: 100x10, 130x8, 160x8, 200x6
- Deads: 45x10, 145x6, 205x5, 255x3, 295x1, 330x1, 365x3x2
- Deads off 35s: 325x3x2
- Rows: 95x8, 135x8, 185x5, 215x8
- Curls 4 the girls
- Abs
- Today was tuff- I have not been eating anything btwn. lunch and my workout and it's killing me. Going to start next week.
January 30
Dec. 31st (Jimmy's Gym)
- WG Bench: 45x10, 95x8, 135x6, 185x4, 205x2, 230x6
- Incline Press: 125x5, 150x5
Dec. 30th (Jimmy's Gym)
- Squats: 45x10, 115x8, 165x6, 205x4, 225x5
- Stiff Leg Deads: 135x10, 185x5, 205x5
- Rack Pulls: 135x6, 185x4, 225x5
- Good Mornings (Bottom Up): 135x10
Dec. 26th
- Stepper 5 min.
- WG Bench: 45x12, 95x8, 135x6, 175x4, 190x2, 215x6
- MG Decline Bench: 145x6, 190x6
- Dips: 20 x 10, 10 (hard)
- Upright Rows: 50x10
- Elliptical 15 min.
Dec. 24th
- Stepper 7 min., Leg Press: 135x15
- Box Squat: 45x10, 115x8, 135x10 Normal Squat: 175x6, 205x5, 205x5
- Leg Press: 225x10, 315x10
- Seated Calves: 45x10, 55x10
- Decline Situps: 20, 20
- Cardio 13 min.
Dec. 21st
- Stepper 7 min.
- Deadlifts: 135x5x2, 185x3x2, 225x3, 275x2, 325x5, 365x1
- Reverse Narrow Grip pulldowns: 150x6, 200x6
- Bent Over Rows: 135x4, 185x4
- Good Morning (Bottom Up): 45x10, 115x10
- WG Curls: 90x8, 90x7
- Abs
Dec. 19th
- WG Bench: 45x12, 95x8, 135x6, 165x4, 185x2, 205x6
- MG Decline Bench: 135x5, 180x6
- Dips: 10 x 10, 10
- Upright Rows: 50x10
Dec. 14th
- Rack Pulls: 135x10, 185x8, 225x6, 275x3, 315x5
- Bent Over Rows: 135x4, 175x4
- Good Morning (Bottom Up): 45x10, 115x10
- Reverse Narrow Grip pulldowns: 150x6, 190x6
- WG Curls: 80x8, 80x8
- Abs
Dec. 12th
- WG Bench: 45x12, 95x8, 135x6, 160x4, 175x2, 190x6
- MG Decline Bench: 135x5, 170x6
- Dips: Body Weight x 10, 10
- Upright Rows: 40x10
Dec. 11th
- 5 min. stepper/ 135x15 Leg Press
- Squats: 45x10, 95x8, 135x4, 185x4, 225x2, 250x5, 265x5 (the heavy weight feels good, gonna keep moving up, need vids)
- Leg Press: 315x5, 405x5, 455x5 after watching Ronnie C. vid and research I'm not going to go as low as I used to = heavier weight!
- Calves: standing 100x10, 140x10
- Abs: 20/14
Dec. 7th (took chest/shoulder week off de-load)
- SLDL: 135x10, 155x8, 175x6, 185x4, 205x5, 205x5
- Shoulders --> 45,35,25 plate superset (big guys at gym asked me to do a set with them)
- Good Mornings: Bar x 15
- Bent Over Rows: 135x4, 170x4
- Reverse Narrow Grip pulldowns: 100x10, 150x6, 180x6
- WG Curls: 80x8, 80x7/ Rope Hammers: 50x10, 70x10
- Abs
Dec. 4th
- 1.5 N.O. Explode/ 7 min. stepper/ Leg Press warmup
- Squats: 45x10, 95x8, 135x6, 185x4, 225x2, 250x5, 255x5 (The 250x5 felt really good. I gripped the bar a little tighter @ the start and everything felt more connected, didn't feel as heavy..great set. 255x5 was hard/ disconnected/ too many people around me)
- Leg Press: 315x5, 425x5 (I might be going to low on these)
- Seated Calf raises: 45x10, 70x10
- Abs: Decline 10x25lb, 10, 16 (cramped up)
- Need knee wraps!
Nov. 30th
- 1.0 N.O Explode/ 7 min. stepper
- Deadlifts: 135x8, 185x6, 225x4, 275x2, 315x5 -- Everything felt heavy today (I might have a cold) but really focused on driving with the legs up to knee level and then using my back the rest of the way. Really helped! Chalk helped too.
- Bent Over Rows: 135x4, 160x4
- Reverse Narrow Grip pulldowns: 150x6, 170x6
- WG EZ Curls: 80x8, 80x6
- Reverse Hypers 1x8
Nov. 28th
- 1.0 N.O. Explode
- WG Bench: 45x12, 115x8, 155x6, 185x4, 210x2, 240x6! Amazingly I have gone up every cycle.
- MG Decline Bench: 45x5, 135x5, 185x6, 215x6
- Weighted Dips: 35x9, 35x8
- Upright Rows EZ Curl: 50x10
Nov. 27th (had to skip Back/Biceps last week due to Thanksgiving Break)
- 1.0 N.O Explode
- Stepper 7 min. different inclines. 2x135 legpress
- Squat: 45x10, 95x8, 135x6, 185x4, 225x2, 240x5 (somewhat tuff), 245x5 (felt great!) I think the different warmup helped.
- Leg Press: 315x5 (Easy), 395x5 (Hard!)
- Calves: 100x10, 140x8
- Abs: 50, 70 x 20
Nov. 21st
- 1.0 N.O. Explode (had energy drink earlier in day)
- WG Bench: 45x12, 115x8, 135x6, 185x4, 205x2, 235x6 (185 felt heavy, but 235 was light weight baby "new PR". Used a spotter)
- MG Decline Bench: 135x5, 185x6, 210x6
- Weighted Dips: 30x10, 30x10 (last few reps were tuff!)
- DB Laterals: 20x10
- Abs
Nov. 20th
- 1.5 N.O. Explode (didn't have protien bar/worked out earlier)
- Stepper 5 min. (should have done some leg press warmups!)
- Squat: 45x10, 115x8, 155x6, 185x4, 205x2, 235x5, 235x5 (felt heavy/ not warmed up good/went up 5lbs too much?)
- Leg Press: 180x5, 270x5, 360x5, 180x20
- Calves: 100x10, 120x10
- Abs: Machine 50x20, 65x20
- I watched the Big guys squat today, doesn't seem like they go as low as me and stay within the safety rack. Might do that next time.
Nov. 16th
- 1.5 N.O. Explode
- Rack Pulls: 135x10, 185x4, 225x2, 250x5 (lost grip), 225x5, 225x5. These were hard. Used double overhand grip, going to see if it is ok to use cross grip. Could really feel it in my lower back.
- Bent Over Rows (Dorian style): 45x10, 95x8, 115x5, 135x4, 155x4
- Reverse Narrow Grip pulldowns: 100x10, 150x6, 160x6
- EZ Curl (need to do WG next time): 70x8, 70x8 ...grabbed the 90 but my arms were wiped from all the back work tonight!
- Decline Abs: 20lbsx12, BWx10
- Reverse Hypers: BWx8
Nov. 14th (Started Ex's Simple PL routine 3-day)
- 1.5 scoops N.O. Explode (was tired all day, didn't sleep good last night)
- WG Bench: 45x12, 95x8, 135x5, 185x2, 230x6 ::: Warmup was good except 230 felt heavy, should have done 210x1 and should have used a spotter! Almost lost it on rep 5, this was my PR from last cycle, don't know what I was thinking! Also wore belt+wrist wraps.
- MG Decline Bench: 135x8, 185x6, 205x6. Felt good, wore straps.
- Weighted Dips: 25x10, 25x10. I'm gonna like these.
- Upright Rows: EZ Curl 40x10
- Workout was good, didn't take as long as it normally does which is a plus.
Nov. 11th
- 1 scoop N.O. Explode
- Stepper 5 Min./Leg press 135x15, 225x10 (Warmup)
- Squats: 45x10, 115x8, 135x6, 155x4, 185x3, 205x2, 225x5 (Felt great!)
- Deadlift: 135x8, 205x5 (easy), 255x2, 305x5 (Hard, maybe need better warmup?), 315x2
- Lat Pulldown: 90, 110, 140 x 10
- EZ Bar Curl: 80x10, DB Hammers 25x10
Nov. 7th
- 1.5 scoops N.O. Explode
- Bench: 45x12, 95x8, 115x6, 135x4, 185x2, 205x2, 225x8 (back felt tight after set, was heavier than expected)
- Incline Bench Smith Machine: 135x5, 155x3, 180x8
- Military Press Smith Machine: 95x6, 115x4, 135x8
- DB Laterals: 15x10, 20x10
- Skull Crushers: 50x10, 60x10
- Tricep pushdowns (with tricep machine) 60, 80, 100, 120x10
Nov. 4th (Took week off, Dad came up to visit)
- Stepper 5 Min./Leg press 135x15, 225x10 (Warmup)
- Squats: 45x10, 95x8, 115x6, 135x4, 185x3 (too big of a jump in weight?) 205x2, 215x5
- Deadlift: 135x8, 205x6 (easy) 250x2, 290x5 (felt awkward, stance not right?)
- Lat Pulldown: 80, 110, 130 x 10
- EZ Bar Curl: 70x12
Oct. 26th
- 1.5 scoops N.O. Explode
- Bench: 45x12, 95x8, 115x6, 135x4, 165x2, 185x2, 205x1, 220x8 Felt ok, did some tips from here: http://www.elitefts.com/documents/step_up.htm
- Incline Bench Smith Machine: 135x5, 155x5, 175x8 Easy
- Military Press: 85x6, 105x3, 130x8 Easy
- Tricep Pushdowns: 50x10, 70x10, 80x8
- Seated 2-handed DB Press: 50x10, 70x10 -- kind of stressfull on the elbows
- Abs
Oct. 23rd
- 1.5 scoops N.O. Explode
- Stepper 5 min. leg press, 135x15, 225x10
- Deadlift: 135x8, 205x4, 250x2, 275x5
- Squats: 135x8, 165x5, 185x3, 210x5, 135x5
- Pulldowns: 80,100,120x10
- Bicep Curl: 60x15
- Seated Calves: 45x15, 90x10, 45x10
Oct. 19th (No work -- Personal Day)
- Bench: 45x12, 95x8, 115x6, 135x4, 165x2, 195x1, 210x8 (Easy)
- Incline Bench: 135x5, 165x8
- Military Press - Smith Machine Front: 85x8, 105x4, 125x8
- Tricep Pushdown Rope: 60x10, 70x10, 80x4
- DB Behind the head press: 45x10, 65x10
- Abs
Oct. 16th
- 1.5 scoops N.O. Explode
- 5 min. stepper, leg press 135x15, 225x10
- Deadlift: 135x8, 205x4, 225x2, 250x5 (Easy, need to use collars)
- Squats: 45x5, 135x8, 185x3, 205x2, 210x5 (Focused on driving with legs)
- Pulldowns: 80, 100, 110x10
- Bicep Curl: 50x12
Oct. 12th
- 1 scoop N.O. Explode
- Bench: 45x10, 95x8, 115x6, 135x4, 165x2, 185x2, 195x8 (Easy)
- Incline Bench Smith Machine: 135x8, 155x8 (Easy)
- Military Press Smith Machine: 75x6, 95x3, 120x8 (need better warmup?)
- Tricep Pushdown: 50,60,70x10
Oct. 10th
- Played in Alumni vs. Alumni soccer game at Bethel on Oct. 6th. Banged up my knees and right foot pretty good. Decided to end my Squat/Deadlift cycle after 7 weeks and recoup. Still had personal bests Squat 210x10, Deads 320x5.
Oct. 5th
- Took 1 scoop N.O. Explode, no protein bar at 3:00 felt good.
- Incline Bench - Smith Machine: 45x10, 115x8, 135x8, 150x8
- Bench: 135x8, 165x5, 185x8
- Military Press - Smith Machine: 45x10, 95x8, 115x8
- Tricep Pushdown: 50x10, 60x10, 70x10
- Abs
Oct. 3rd
- Took 1.5 scoops N.O. Explode, stomach a little upset?
- Stepper 7 min. 2xLeg Press 15/10
- Deadlifts: 135x8, 205x4, 255x3, 285x2, 320x5 (felt ok last one tuff)
- Squats: 135x8, 185x5, 210x10 (little wiped out after deads, guys next to me squatting 500+!)
- Pulldowns: 110x10, 140x8, 170x8
- EZ Bar Curl: 90x8 (couldn't believe how easy it went up)
Sep. 26th
- Took one scoop N.O. Explode before workout, will try two next time
- Stepper 7 min., 2xLeg Press 15/10
- Deadlifts: 135x8, 205x4, 245x3, 275x2, 315x5 (no straps felt good)
- Squats: 135x8, 185x5, 205x10 (little tired, also bent forward a little on descent felt much better)
- Pulldowns: 100x10, 130x8, 160x8
- EZ Curl: 80x10!
Sep. 21st
- Did some research on preworkout energy drinks, decided on N.O. Explode. Took some about 45 min. before workout today, I was an animal!
- Bench: 45x10, 115x8, 155x5, 185x3, 205x1, 230x8!
- Incline Bench: 135x5, 170x2, 190x8 (little help, start lower next cycle?)
- Military Press (Behind): 45x10, 95x6, 115x3, 145x8
- Tricep pushdowns: 50x10, 70x10, 90x6
- One-arp tricep pushdowns: 30x10x2
Sep. 19th
- Took a nap after work, drank a small cup of coffee and was ready to go!
- Stepper 7 min./ 3 sets of Leg Press warmups
- Deadlifts: 135x8, 205x5, 250x3 (Easy), 310x5 (Hard!) I must not have my warmup or rest right
- Squats: 135x8, 185x5, 200x10 (Felt much better doing these after Deads)
- Pullups: 11, 10
- EZCurls: 80x8
Going to try and find a preworkout energy drink
Sep. 14th
- Bench: 45x12, 115x8, 155x5, 185x3, 205x1, 225x8
- Incline Bench: 135x5, 185x5
- Military Press: 45x10, 95x6, 115x3, 145x6 felt tired!
- Tricep Pushdown: 50x10, 70x10, 80x12
Sep. 12th
- Warmed up with stepper, leg ext. and ham curls. Going to warm up with leg press next week.
- Squat: 45x10, 115x8, 135x6, 165x4, 190x10
- Deadlift: 135x10, 205x5, 250x3, 300x5 (hard!)
- Pullups: 10,10,8
- EZBar Curls: 80x7
Sep. 8th
- Bench: 45x10, 95x8, 115x6, 135x4, 165x2, 185x1, 205x1, 220x8
- Incline Bench: 135x5, 155x3, 180x8 (hard!)
- Military Press: 45x10, 95x8, 115x5, 140x8 (hard)
- Triceps Ext.: 50x10, 70x10, 80x8
Sep. 5th
- Warmed up with stepper, leg ext. and ham curls
- Squats: 45x10, 115x8, 135x6, 155x4, 180x10
- Deadlift: 135x10, 185x6, 225x4, 285x5
- Pullups: 10, 9, 7
- EzBar Curl: 70x10
Aug. 29th
- Bench: 45x10, 95x8, 115x6, 135x4, 165x2, 185x2, 205x1, 215x8 (somewhat difficult)
- Incline Bench: 135x5, 155x3, 175x8 (felt good)
- Military Press Smith: 45x10, 95x8, 115x4, 135x8 (easy)
- Lying Rope Tricep Ext: 60x10, 80x10, 105x10
- Incline Crunches 3/10
Aug. 27th
- Warmed up with stepper, leg ext. and ham curls. Knees felt real good!
- Squats: 45x10, 115x8, 135x6, 175x10
- Deadlifts: 135x10, 225x5, 275x5
- Pullups: 10, 8, 6
- EZBar Curl: 70x9
Aug. 22nd First day of new 2-day workout. Squats were tuff, didn't warmup with treadmill -- knees hurt, form?
- Pullups: 10, 7, 5
- Rows: 115x8, 135x8
- EZBar Curl: 60x10
- Squats: 45x10, 115x8, 135x5, 155x2, 165x10, 165x10
- Deadlift: 135x10, 165x8, 205x6. 225x4, 275x2
Aug. 19th (Was in Dallas all week for CCIE bootcamp, came back and accidently did the same workout! My palm had not been updated. That's ok, my diet was not the greatest and I need to catch up on sleep anyway)
- Bench: 45x10, 95x8, 115x6, 135x4, 165x2, 190x1, 210x8
- Incline Bench: 135x5, 155x3, 170x8
- Military Press: 45x10, 85x6, 115x4, 130x8 (Smith Machine)
- Tricep Pushdown: 50x10, 60x10, 70x10
Aug. 12th (Bally's Saturday)
- Bench: 45x10, 95x8, 115x6, 135x4, 165x2, 190x1, 210x8
- Incline Bench: 135x5, 155x3, 170x8 (easy)
- Military Press: 45x10, 85x6, 105x3, 130x8 (some dork was on the Smith Machine)
- Tricep Pushdown: 50x12, 70x10, 70x10
Aug. 9th
- Stepper (Warmup)
- Squat: 45x10, 115x8, 135x6, 175x4, 195x5
- Leg Press: 135x10, 225x8, 275x5, 315x8
- Hack Squat: 135x8, 185x5, 205x5
- Standing Calf: 100x12, 120x10, 140x8
- ****** Going to go back to basic 2 day a week routine.
Aug. 6th
- Stepper/Hamstring Curls (Warmup)
- Deadlift: 45x10, 135x10, 175x8, 205x6, 225x3, 250x5, 275x5
- Rows: 45x10, 95x8, 115x4, 135x3, 145x5, 155x5
- Curls: 40,50,60 x 10
Aug. 3rd Workout @ Gold's w/ Bryant
- Bench: 45x12, 95x8, 115x6, 135x4, 175x2, 200x8 (Hard)
- Incline Bench: 135x5, 160x8 (Hard)
- Military Press (Smith): 45x10, 85x6, 115x4, 125x8
- Upright Rows (Smit): 65x8, 85x8
- Tricep Pushdowns: 80x10, 110x10, 130x10, 150x8
Aug. 1st
- Bike 7 Min.
- Squat: Barx10, 95x8, 135x6, 165x3, 185x5, 185x5 (went rock bottom, all went well but last set -- knee hurt)
- Deadlift: 135x8, 185x5, 225x3, 255x5 (Easy)
July 28th
- Stepper 10 Min.
- Hamstring Curls: 40x10, 50x10, 60x10
- Leg Ext. 45x10, 45x10
- Squat: 45x10, 95x8, 115x6 (knees hurt really bad from soccer)
- Leg Press: 135x10, 225x10
- Standing Calve: 80x12, 100x10, 120x10
July 24th
- First workout @ Gold's -- Bally's Sucks!
- Bench: 45x12, 95x8, 115x6, 135x4, 165x2, 185x8
- Incline Bench: 135x5, 155x8
- Military Press: 45x10, 75x6, 95x3, 120x8
- Tricep Pushdown: 40x12, 60x12, 80x12, 100x10, 120x8!
July 21st
- Bike 10 min/ Hamstring Curls x 3
- Deadlift: Barx10, 135x8, 205x4, 245x3, 275x2, 315x4, 315x5
- Rows: Barx10, 95x6, 135x3, 185x5, 195x5
- Reverse Grip Narrow Pulldowns: 100x6, 130x4, 150x3, 160x5, 170x5
- Cable Curls 4 the Girls: 70x12, 80x12, 90x8
July 17th
- Squats: 45x10, 115x10, 135x8, 175x5, 205x2, 225x5, 225x5
- Leg Press: 135x10, 225x8, 315x5, 365x2, 385x6
- Hack Squat: 135x8, 185x5, 195x5
- Standing Calf: 75x10, 115x10, 155x10
July 13th
- Bench: 45x12, 95x8, 115x6, 135x4, 160x2, 175x8
- Incline Bench: 135x5, 145x8
- Military Press: 45x10, 75x6, 95x3, 115x8
- Tricep Pushdown: 40x12, 50x12, 60x12
July 10th
- Rows: 45x12, 95x8, 115x6, 135x4, 165x8, 195x5 (Barely)
- Lat Pulldowns: 90x12, 120x8, 135x6, 165x8 (PR)
- ISO-Lateral D.Y. Row: 90x10, 140x6, 180x4, 195x6
- Cable Curls: 60x10, 80x10, 90x12
Felt tired, should have warmed up more (cardio) but the gym was packed. Grabbed the squat rack since no one was in it. People on top of me...too many people! Lat Pulldowns were awesome, biceps still feel pumped from the cable curls. Only a few weeks left working these 10 hour days.
July 7th
- Squat: 45x10, 115x10, 135x8, 165x6, 185x2, 205x10 (kept weight on heels)
- Deadlift: 135x10, 205x8, 240x6, 275x4, 335x2
July 3rd
- Elliptical 10 Min.
- Bench: 45x12, 95x8, 115x6, 135x4, 175x2, 205x1, 220x8
- Incline Bench: 135x5, 155x3, 180x8
- Military Press (Smith Machine Front): 45x10, 95x6, 115x5, 140x8
- Tricep Pushdown: 50x12, 60x12, 75x8
- Abs: 20x12, 40x10, 60x8
June 29th
- Lat Pulldowns: 90x12, 120x8, 137.5x6, 157.5x6
- Rows: 45x12, 95x8, 135x6, 160x8, 185x5
- ISO-Lateral D.Y. Rows: 90x10, 140x6, 190x8
- Seated DB Curls: 20x10, 25x10, 30x10
June 27th
- Elliptical 10 Min.
- Squats: 45x10, 95x8, 115x6, 135x5, 165x4, 185x10
- Deadlift: 135x10, 195x6, 245x4, 275x8, 315x2, 365x1 (Fail)
- Standing Calves: 75x15, 135x12, 175x10
June 23rd (Jimmy's Gym)
- Bench: 45x15, 89x8, 113x5, 133x3, 177x2, 199x1, 215x6
- Incline Bench: 133x5, 155x3, 177x8
- Military Press: 45x10, 89x5, 111x3, 138.5x2
June 20th (Home)
- Rows: 45x12, 89x10, 111x8, 133x6, 155x8
- Chins: 8, 8
- EZ Curl 21s: 47x3
June 18th
- Elliptical 10 Min.
- Squat: 45x10, 95x8, 115x6, 135x5, 155x5, 175x10
- Deadlift: 135x10, 185x6, 225x4, 250x8
- Leg Press: 180x10, 180x10
- Standing Calf: 75x15, 135x12, 155x10
June 16th
- Bench: 45x15, 95x6, 115x5, 135x3, 170x2, 190x1, 210x8
- Incline Bench: 135x5, 155x3, 175x8
- Military Press: 45x10, 85x5, 110x3, 135x8
- Tricep Pushdowns: 60x10, 70x10, 70x10
June 13th
- Lat Pulldown: 90x12, 120x8, 135x6, 150x8
- Rows: 45x12, 115x6, 150x8, 205x2
- ISO-Lateral DY Row: 40x10, 140x6, 185x8
- Cable Curls: 50x10, 70x10, 90x10
June 9th, Elliptical 12 Min.
- Bench: 45x5, 95x6, 115x5, 135x5, 165x2, 185x1, 205x8
- Military Press: 45x10 80x8, 105x3, 130x8
- Squat: 45x10, 115x8, 135x5, 155x4, 170x10
- Deadlift: 135x10, 185x8, 205x6, 225x4, 315x1
June 6th, 2006
- Elliptical 10 Min.
- Leg Press: 90x12, 180x10, 270x10, 360x5
- Hack Squat: 90x10, 90x10, 140x10, 140x8
June 4th, 2006
- Elliptical 10 Min.
- Rows: 45x15, 95x8, 115x6, 145x8, 195x6
- Pulldowns: 100x10, 127.5x6, 147.5x8
- ISO-Lateral D. Y. Row: 90x10, 140x10, 180x8
- DB Curl: 30x10, 30x12
- Hammer Curl: 25x11, 25x11
- Standing Calf: 75x15, 135x12
- Seated Angle Calf: 40x15, 60x15
- Shrugs: 90x15, 160x10
June 1st, 2006
- Squat: 45x120, 115x8, 135x5, 165x10, 190x8
- Deadlift: 135x6, 205x5, 245x8
May 30th, 2006
- Elliptical 10 Min.
- Bench: 45x15, 95x6, 115x5, 135x3, 160x1, 180x1, 200x8
- Incline Press: 165x8, 165x8
- Military Press: 45x10, 75x5, 100x3, 125x8
- Tricep Pushdown: 60x10, 65x10, 70x8
May 25th, 2006
- Barbell Rows: 45x12, 95x6, 115x5, 135x8, 185x6
- Pulldowns: 100x10, 120x6, 140x8
- DB Curl: 25x10, 30x10
- Hammer Curl: 25x10, 25x10
May 22nd, 2006
- EFX 10 Min.
- Squats: 45x10, 115x6, 135x5, 160x10, 185x10
- Deadlift: 135x6, 185x6, 215x8, 225x8
- Leg Press: 90x10, 180x10, 270x10
- Standing Calf: 75x15, 115x15
- Seated Calf: 40x15, 60x10
May 19th, 2006
- Bench: 45x20, 95x6, 115x5, 135x3, 155x1, 175x1, 195x8
- Incline Press: 155x8, 155x8
- Military Press: 45x10, 70x5x, 95x2, 120x8
- Tricep Pushdown(Back): 25x15, 35x12, 45x12, 55x8
May 16th, 2006
- EFX 10 Min.
- Barbell Rows: 45x10, 95x6, 115x5, 135x8, 135x8
- Pull-ups: 8,6
- Pulldowns: 100x6, 130x8, 130x8
- Straight Bar Curls: 70x10, 70x10
- Hammer Curl: 25x9, 25x9
- Abs: 20x15, 40x12
May 13th, 2006
- Elliptical 10 Min.
- Squat: 45x12, 95x6, 115x5, 135x3, 155x10, 155x10
- Deadlift: 135x6, 185x3, 205x8, 255x1, 315x1
May 10th, 2006
- Elliptical 10 Min.
- Bench: 45x12, 85x6, 115x5, 135x5, 155x1, 170x1, 185x8
- Incline Press: 145x8, 145x8
- Military Press: 45x10, 65x5, 90x3, 115x8
- Tricep Pushdown: 60x12, 80x10, 105x10
May 8th, 2006 (Vacation Day)
- Elliptical 10 Min.
- Pulldowns (Underhand): 60x12, 82.5x6, 105x5, 127.5x8
- Barbell Row: 45x12, 75x6, 95x5, 105x8, 105x8
- Straight Bar Curls: 60x12, 65x10
- Hammer Curl: 25x8, 25x8
- Seated Calf: 45x15, 50x15
May 4th, 2006 (Vacation Day)
- EFX 10 Min.
- Squat: 45x12, 75x6, 95x5, 115x2, 150x10, 150x10
- Deadlift: 135x6, 160x4, 185x8, 205x1, 225x1, 275x1 Yes! (Worked on form)
- Seated Calf: 45x15, 50x12
- Abs: 20z15, 40x10, 60x10
- Standing Calf: 55x15, 75x12
May 1st, 2006
- Bench: 45x12, 95x6, 115x5, 135x3, 155x1, 175x8
- Incline Bench: 140x8, 140x8
- Military Press: 45x10, 65x5, 85x3, 110x8
- Tricep Pushdown: 40x15, 60x10, 80x10, 100x10
- Elliptical 20 min.
April 29th, 2006
- Elliptical 10 Min.
- Pull Down: 50x12, 80x6, 100x5, 120x8
- Barbell Row: 45x10, 65x6, 85x5, 95x8, 95x8
- Straight Bar Curl: 55x12, 60x10
- Hammer Curl: 20x10, 20x10
- Seated Calf: 45x15, 45x15
April 26th, 2006
- Bike 10 min.
- Squat: 45x12, 75x6, 95x5, 115x2, 140x10
- Deadlift: 135x5, 155x3, 170x8
- Leg Press: 90x10, 140x10
- Seated Calf: 25x10, 25x10
- Standing Calf: 35x15, 42.5x15
- Abs: 20x15, 40x10
April 24th, 2006 -- Started Intensity Cycling Today
- Bench: 45x12, 115x5, 135x3, 165x8
- Incline Bench: 135x8, 135x8
- Military Press: 45x10, 65x5, 85x3, 105x8
- Tricep Rope: 27.5x15, 40x10, 50x8, 50x6
- Abs: 20x15, 30x12
April 20th, 2006 (Home Workout)
- Treadmill 10 min.
- Squat: 45x12, 75x6, 95x5, 115x2, 133x10, 133x10 (Worked on form)
- Deadlift: 133x5, 177x3, 199x1, 221x5, 221x5 (Felt very difficult)
- Pullup: 7,6
- EZ Bar Curl: 69x12, 69x8
April 17th, 2006
- Elliptical 10 Min.
- Bench: 45x12, 95x6, 120x5, 140x3, 165x1, 180x1, 205x8
- Incline Bench: 135x5, 170x8
- Military Press: 45x10, 75x5, 100x3, 130x8
- Tricep Rope: 27x5x15, 45x10, 65x8
April 14th, 2006
- Elliptical 10 min.
- Squat: 45x10, 135x5, 155x4, 175x10, 135x10 (Didn't get proper warmup)
- Heel: 45x15x2
- Deadlift: 135x5, 165x3, 185x1, 215x8
- D.Y. Row: 45x8, 105x8
- EZ Curl: 80x8, 90x6
April 8th, 2006
- Bench: 45x12, 95x6, 115x5, 135x5, 160x1, 175x1, 200x8
- Incline Bench: 135x5, 165x8
- Military Press: 45x10, 75x5, 95x3, 125x8
- Tricep Press: 40x10, 60x10, 60x8
- Abs: 20x15, 40x10, 60x8
April 5th, 2006
- 20 minutes "Boot Camp" class, 5 minutes bike
April 3rd, 2006
- EFX Machine 10 min.
- Squat: 45x12, 95x5, 115x5, 135x3, 155x2, 175x10 (need to drop weight)
- Deadlift: 135x5, 165x3, 185x1, 205x8
- Heel: 45x20, 45x15
- Low Row: 90x8, 100x8
- EZ Curl (Biceps): 55x8, 75x8, 85x8
March 30th, 2006
- Elliptical Machine 10 min.
- Bench: 45x12, 90x6, 115x5, 135x3, 155x1, 170x1, 195x8
- Incline Bench: 135x5, 160x8
- Military Press: 45x10, 70x5, 95x3, 120x8
- Tricep (Back): 25x10, 40x5, 55x8, 55x7
- Abs: 20x15, 40x12, 60x8
March 27th, 2006
- Bike 10 Min.
- Squat: 45x12, 95x5, 115x5, 135x5, 155x1, 175x1, 185x8
- Deadlift: 135x5, 165x3, 185x8 (felt good), 195x8 (new gloves)
- Pull up (palms away) 1x8, (palms facing) 1x7
- Bicep Curl: 60x8, 80x8
March 25th, 2006
- EFX 10 Min.
- Bench: 45x12, 85x6, 165x5, 135x3, 155x1, 170x1, 190x8x2 (new warmup)
- Incline Bench: 155x8x2
- Military Press: 45x10, 70x5, 115x8 (hurt shoulder?)
- Tricep Pushdown (Seated): 30x10, 60x5, 90x4, 120x10x2
- Abs: 20x15, 50x10
March 22nd, 2006
- Elliptical 30 min.
- Calves
- Abs
March 20th, 2006 (Home workout)
- 10 min. treadmill
- Squat: 45x12, 95x10, 135x8, 177x6 (Deep)
- Deadlift: 135x8, 177x8
- Pullups (Palm Facing) 1x8, 1x6
- Barbell: 55x8, 78x8
March 16th, 2006
- 10 min. bike
- Bench: 45x15, 135x10, 160x8, 185x8
- Incline Bench: 135x8, 150x8
- Military Press: 95x8, 110x8
- Triceps: 50x8, 55x8, 50x8
- Abs
March 13th, 2006
- 10 min. EFX
- Squat: 45x15, 95, 135x10, 175x10
- Deadlift: 135x8, 185x8
- Heel: 25x20, 30x20
- Pulldown to Chest: 100x10, 157x8
- Bicep Curl: 60x8, 80x8
March 10th, 2006
- Bench: 45x15, 135x10, 160x8, 180x8
- Incline Bench: 135x8, 145x8
- Military Press: 45x10, 95x8, 105x8
- Tricep Pushdown (Back) 50x8, 40x8, 40x8
- Abs
March 8th, 2006
- 15 minutes Elliptical
- 10 minutes EFX
- Abs/ Calves
March 6th, 2006
- Squat: 45×15, 95×12, 135×10, 165×10
- Deadlift: 135×8, 165×8 (need straps/ work on form/ rest)
- Heel: 25×20, 25×20 (Rest/pause)
- Pulldowns to Chest: 97.5×10, 150×8
- Bicep Curls: 55×8, 75×8
March 3rd, 2006
Friday evening workout, went very well. Was impressesed with my Incline Bench, might have moved up too high on the military press.
- 10 Min. Elliptical
- Bench: 45×15, 135×8, 155×8, 175×8
- Military Press: 45×10, 75×10, 95×8
- Tricep Pushdown: 50×15, 70×10, 90×8
- Forearms: DB 15×20, Bar 45×10
- Abs: 20×10, 30×15
March 2nd, 2006
35 Minutes on the Elliptical
February 27th, 2006
After a very stressful day, working out helped calm me down. I started with 10 minutes on the EFX machine. That really prepped my legs.
- Squats 135×8, 155×8, 155×10
- Deadlift 135×8 (felt easy!), 155×8 (hard, not enough rest between sets)
- Calf raise 25×20, 25×15
- Pulldowns to Chest 80×10, 140×8
- Bicep Curl 55×8, 70×8
- Ab crunch 20×2
February 21st, 2006
This week I had training in Chicago. Managed to hit Ballys on Tuesday for a full body hardgainer workout. Here are the numbers:
- Squat: 45×15, 115×12, 135×10
- Deadlift: 135×8, 135×8
- Heel: 25×20
- Bench: 135×10, 155×8, 165×8
- Pulldowns to Chest: 80×10, 135×8
- Press Behind Neck: 45×10, 75×8
- Bicep Curl: 55×8, 65×8
This workout was tuff. Being in a new environment and way off my diet hurt. There was also not a water fountain nearby so I only got a drink of couple of times. I could feel the difference.
I really liked the Deadlifts. Need to work on form. I might have jumped too fast on Bicep curl, went up 10 pounds, only should have went up 5.
February 16th, 2006
I’m still sore 4 days after performing my first hard gainers workout. Going to Chicago tomorrow. Will be in training from Feb. 20th - 24th. CiscoWorks. It looks like the Embassy Suites has a workout room so I’ll bring clothes to try and workout.
February 13th, 2006
Squat 45×10, 115×10, 135×8
Seated Calves 45×8, 25×10
Deadlift (Dumbells) 45×8
Bench 135×10, 165×6, 165×6
Pulldowns to Chest 80×10, 130×10
Press Behind Neck 45×10, 55×8
Barbell Curl 55×8, 65×8
March 08 Sep. 11th
- Stepper 10 Min.
- WG Bench: 45x10, 85x6, 115x5, 150x3, 175x1, 195x1, 215x4x4
- MG Decline Bench: 135x6, 185x4, 215x4x2
- Military Press Smith: 95x5, 115x4, 145x8x2
- Rear Delt DB Flyes: 15x10x2
- Tricep Extensions
Sep. 10th
- 10 min. Stepper
- Squats: 45x10, 115x6, 150x5, 195x3, 225x1, 250x1, 275x5x2
- Box Squats : 225x5x2
- Leg Press: 135x10, 225x10, 295x20
- Calves: 45x10, 70x10, 90x10
- Abs
Sep. 6th
- Stepper 10 Min.
- Reverse Narrow Grip Pulldowns: 100x10, 130x10, 160, 190x8
- Deads: 45x10, 145x6, 195x5, 250x3, 285x1, 320x1, 355x3x2
- Deads off 35s: 315x3x2 (these feel easier than the standard deads? I'm thinking I'm using my legs more on these. going to visualize standing on 35s next week)
- Rows: 95x10, 135x8, 175x6, 205x8
- Curls 4 the girls
- Abs
Sep. 4th
- Stepper 10 Min.
- WG Bench: 45x10, 85x6, 115x5, 145x3, 165x1, 185x1, 205x4x4
- MG Decline Bench: 115x5, 145x4, 205x4x2
- Military Press Smith: 95x5, 115x3, 135x8x2
- DB Flyes: 20, 30x10x2
- Tricep Extensions
Sep. 2nd (Holiday)
- 10 min. Stepper
- Squats: 45x10, 110x6, 145x5, 185x3, 215x1, 245x1, 265x5x2
- Pause Squats : 215x5x2
- Leg Press: 135x10, 225x10, 285x20
- Calves: 45x10, 70x10, 85x10
- Abs
Aug. 30th (Started Nlarge2 + Creatine this week)
- Stepper 10 Min.
- V-Bar Pulldowns: 90x10, 120x8, 150, 180x8
- Deads: 45x10, 135x6, 185x5, 245x3, 275x1, 315x1, 345x3x2
- Deads off 35s: 305x3x2
- Rows: 95x8, 135x8, 195x8
- Curls : 3x21s
- Abs
August 28th
- Stepper 10 Min.
- WG Bench: 45x10, 75x6, 105x5, 135x3, 155x1, 175x1, 195x4x4
- MG Incline Bench (Smith): 135x5, 195x4x2
- Military Press Smith: 95x5, 115x3, 125x8x2
- Plate Raises
- Tricep Extensions
August 27th
- 10 min. Stepper
- Squats: 45x10, 95x6, 140x5, 185x3, 205x1, 230x1, 255x5x2
- Box Squats : 205x10x2 (Wow these were tuff)
- Leg Press: 135x10, 225x10, 275x20
- Calves: 45x10, 70x15, 80x10
- Abs
Aug. 23rd
- Stepper 10 Min.
- Chins
- Deads: 45x10, 135x6, 185x5, 235x3, 275x1, 300x1, 335x3x2
- Deads off 35s: 295x3x2
- Rows: 45x8, 95x8, 135x8, 185x8 (felt light so),. 225x6 (heavy!)
- Hypers
- Curls 4 the girls
- Abs
August 21st
- Stepper 10 Min.
- WG Bench: 45x10, 95x6, 105x5, 135x3, 155x1, 165x1, 185x5x5
- MG Incline Bench (Smith): 135x5, 185x5x2
- Military Press Smith: 95x5, 115x8x2
- BB Front Raises: 40x10, 50x8
- DB Laterals: 25x10, 30x9
- Tricep Extensions
August 20th
- 10 min. Stepper
- Squats: 45x10, 135x6, 135x5, 175x3, 195x1, 225x1, 245x5x2
- Smith Machine narrow stance feet forward : 135, 185, 225x10
- Hack Squats: 135x10x2
- Calves: 45x10, 55x10, 75x10
- Abs
Aug. 17th
- Stepper 10 Min.
- Wide Pulldowns: 90x10, 120x8, 150x8, 170x6
- Deads: 45x10, 135x6, 185x5, 225x3, 260x1, 295x1, 325x3x2 (light weight)
- Deads off 35s: 285x3x2
- Rows: 45x8, 95x10, 125x8, 145x6, 175x8 (felt heavy?)
- Curls 4 the girls
- Abs
August 14th
- Stepper 10 Min.
- WG Bench: 45x10, 110x6, 150x5, 167x5x5
- MG Incline Bench (Smith): 95x5, 175x5x2
- Military Press Smith: 105x8x2
- 25,35,45 plate raises x2
- Tricep Extensions
August 13th
- 10 min. Stepper
- Squats: 45x10, 95x6, 135x5, 165x3, 185x1, 215x1, 235x5x2 (ATG -- tweaked left hammie on last set)
- Box Squats : 185x6 (Hamstring was killing me) 95x10
- Leg Press: 135x10, 225x8, 265x20
- Calves: 45x15, 55x15, 65x15
- Abs
Aug. 9th
- Stepper 10 Min.
- Reverse Narrow Grip Pulldowns: 90, 120x10, 150x8
- Deads: 45x10, 135x6, 175x5, 225x3, 255x1, 285x1, 315x3x2
- Deads off 35s: 275x3x2
- Rows: 45x8, 95x10, 115x8, 135x6, 165x8
- Curls 4 the girls
- Abs
August 7th
- Stepper 10 Min.
- WG Bench: 45x10, 95x6, 95x5, 115xx3, 135x1, 150x1, 165x5x5
- MG Incline Bench (Smith): 95x5, 165x5x2
- Military Press Smith: 95x8x2
- 25,35,45 plate raises x2
- Tricep Extensions
August 6th
- 10 min. Stepper
- Squats: 45x10, 95x6, 125x5, 155x3, 185x1, 205x1, 225x5x2 (ATG)
- Pause Squats : 175x5x2
- Leg Press: 135x10, 245x20
- Calves: 55x10x3
- Abs
Aug. 2nd
- Stepper 10 Min.
- Chins:
- Deads: 45x12, 135x6, 165x5, 215x3, 245x1, 275x1, 305x3x2
- Deads off 35s: 265x3x2
- Rows: 45x8, 95x8, 115x8, 135x8, 155x10
- Curls 4 the girls
July 31st
- Stepper 10 Min.
- WG Bench: 45x10, 95x6, 135x3, 155x5x5
- MG Incline Bench (Smith): 95x5, 155x5x2
- Military Press Smith: 85x10x2
- DB Side Laterals: 20x10x2
- Tricep Extensions
- Abs
July 31st --- Off least week, conference in Anaheim -- New Cycle
- 10 min. Stepper
- Squats: 45x10, 95x6, 115x5, 145x3, 175x1, 195x1, 215x5x2
- Box Squats : 165x10x2
- Leg Press: 135x15, 225x25
- Calves: 45x15x2
July 19th
- Stepper 10 Min.
- Pulldowns Narrow Reverse: 100x10, 130, 160, 190x8
- Deads: 45x12, 155x5, 210x5, 275x3, 315x1, 345x1, 385x3, 385x1 (Went up easier than last week. Better diet/rest -- PR -- I smell 405)
- Deads off 35s: 345x3x1
- Rows: 95x10, 135x8, 185x6, 225x8 (--PR--)
- Hypers x 10
- Curls 4 the Girls
- Abs
July 17th
- Stepper 10 Min.
- WG Bench: 45x12, 105x6, 145x5, 185x3, 215x1, 240x1, 265x2x1 (eating and sleeping better, felt light)
- MG Decline Bench: 135x5, 185x4, 225x1, 265x2, 275x2 (I'm an animal)
- Military Press Smith: 95x5 , 135x4, 165x2, 185x6 (need to deload)
- Upright Rows: 40, 50, 60x10
- Tricep Extensions
July 16th
- 10 min. Stepper
- Squats: 45x10, 115x6, 165x5, 205x3, 235x1, 265x1, 295x3x2
- Pause Squats : 245x3x2
- Leg Press: 315x10, 405x20 -- placed feet higher -- felt much better
- Calves: 90x15x3
- Abs:
July 12th
- Stepper 10 Min.
- Pulldowns Front Narrow Reverse: 90x10, 120, 150, 180, 200x8
- Deads: 45x12, 150x5, 205x5, 265x3, 300x1, 335x1, 375x3x2 (heavy but got it -- PR --)
- Deads off 35s: 335x3x1 (Couldn't do two sets, that's ok)
- Rows: 95x8, 135x8, 185x8, 215x8 (Felt like I could have done 225!)
- Hypers x 10
- Curls 4 the Girls
- Abs
July 10th
- Stepper 10 Min. (I hurt my right knee yesterday somehow)
- WG Bench: 45x12, 105x6, 140x5, 180x3, 205x1, 230x1, 255x2x1 (tweaked back -- man I'm in bad shape, only 1 set)
- MG Incline Bench -Smith: 135x5, 185x4, 225x2, 255x2 (barely)
- Military Press Smith: 95x5 , 135x4, 155x1, 180x6
- DB Laterals: 20x10, 30x10
- Tricep Extensions
July 9th
- 10 min. Stepper
- Squats: 45x10, 115x6, 155x5, 205x3, 235x1, 255x1, 285x3x2
- Box Squats (5 high): 235x5x2
- Leg Press: 225x10, 315x8, 405x5, 465x15
- Calves: 45x10, 70x10, 95x8
- Abs:
July 2nd
- 5 min. Stepper
- Squats: 45x10, 115x6, 155x5, 205x3, 235x1, 255x1, 285x3x2 (Felt ok, but seems very heavy on my back?)
- Pause Squats: 235x3x2
- Leg Press: 225x10, 315x10, 405x5, 465x10 (leg/calve cramps)
- Calves: 45x10, 70x10, 95x8
- Abs:
June 28th
- Stepper 10 Min.
- Pulldowns Front Wide: 90x10, 120, 150, 180x8
- Deads: 45x12, 145x5, 205x5, 255x3, 295x1, 325x1, 365x3x2 (yes!)
- Deads off 35s: 325x3x1
- Rows: 95x8, 135x8, 185x8, 205x8
- Hypers x 10
- Curls 4 the Girls
- Abs
June 26th
- Stepper 10 Min.
- WG Bench: 45x12, 95x6, 135x5, 175x3, 195x1, 225x1, 245x2x2
- MG Decline Bench -Smith: 135x6, 185x4, 205x2, 245x2, 265x5
- Military Press Smith: 45x5,115x6, 135x5, 175x7
- DB Laterals: 20x10, 25x10
- Tricep Extensions
June 25th
- 10 min. Stepper
- Squats: 45x10, 115x6, 145x5, 195x3, 225x1, 245x1, 265x3x2 (Felt heavy, kind of tweaked my back -- not focused enough)
- Box Squats: 225x8x2 (haven't done these in awhile, felt good)
- Leg Press: 225x10, Back didn't feel too good
- Calves: 225x10, 315x10x2 Leg Press
- Abs:
June 22nd (Low on energy so did fewer work sets)
- Stepper 10 Min.
- Pulldowns Front: 100x10, 130, 160x8, 200x6
- Deads: 45x12, 135x5, 185x5, 245x3, 275x1, 315x1, 355x3x1
- Deads off 35s: 315x3x1
- T-Bar Rows: 45x10, 90x8, 135x8, 180x5
- Curls 4 the Girls
June 19th (accidently did same workout, oh well)
- Stepper 10 Min.
- WG Bench: 45x12, 95x6, 125x5, 155x3, 185x1, 205x1, 225x3x3
- MG Incline Bench -Smith: 135x5, 185x3, 205x1, 225x3
- Military Press Smith: 45x5, 95x5, 115x4, 135x1, 165x8
- DB Laterals: 20x10, 25x10, 30x8
- Tricep Extensions
June 18th
- 10 min. Stepper
- Squats: 45x10, 105x6, 145x5, 185x3, 215x1, 235x1, 265x3x2 (Felt good, having last week off helped)
- Pause Squats: 205x3x2
- Leg Press: 225x10, 315x8, 405x6, 455x20 (absolutely brutal)
- Calves: 45, 70, 95x10
- Abs:
June 14th
- Stepper 10 Min.
- Pulldowns Front: 100x10, 130, 160x8, 190x6
- Deads: 45x12, 135x5, 185x5, 245x3, 275x1, 315x1, 345x3x2
- Deads off 35s: 305x3x2
- Rows: 95x8, 135x8, 185x6, 205x6
- Curls 4 the Girls
June 12th (skipped legs this week/ golf tourney)
- Stepper 10 Min.
- WG Bench: 45x12, 95x6, 125x5, 155x3, 185x1, 205x1, 225x3x3
- MG Incline Bench -Smith: 135x5, 185x3, 2051, 225x3
- Military Press Smith: 45x5, 95x5, 115x4, 135x1, 165x7
- Upright Rows: 40x10, 50x8
- Tricep Extensions
June 8th
- Stepper 10 Min.
- Chins: 12 Front, 8 Back
- Deads: 45x12, 135x5, 185x5, 235x3, 265x1, 295x1, 335x3x2
- Deads off 35s: 295x3x2
- Rows: 95x8, 135x8, 185x6, 205x6
- Curls 4 the Girls
June 5th
- Stepper 10 Min.
- WG Bench: 45x12, 95x6, 115x5, 150x3, 175x1, 195x1, 215x3x3
- MG Incline Bench -Smith: 135x5, 185x3, 215x3x2
- Military Press Smith: 45x5, 95x5, 115x5, 135x3, 155x8
- BB Shoulder Raise : 30/40/50
- Tricep Extensions
June 4th
- 10 min. Stepper
- Squats: 45x10, 95x6, 135x5, 175x3, 195x1, 225x1, 245x5x2
- Pause Squats: 195x3x2
- Leg Press: 225x10, 315x10, 405x10
- Calves: 45, 70, 90x10
- Abs:
May 31st
- Stepper 10 Min.
- NG Pulldowns Front: 100, 130, 150x10, 180x8
- Deads: 45x12, 135x5, 185x5, 225x3, 265x1, 295x1, 325x3x2 (felt awesome! Ate a better lunch this time).
- Deads off 35s: 285x3x2 -- easy!
- Rows: 95x8, 135x8, 185x8
- Curls 4 the Girls
- Abs
May 29th
- Stepper 10 Min.
- WG Bench: 45x12, 95x6, 115x5, 145x3, 165x1, 185x1, 205x4x4
- MG Decline Bench: 135x5, 175x2, 205x4x2
- Military Press Smith: 45x10, 95x5, 115x5, 145x8
- DB Shoulder Flyes: 20/30
- Tricep Extensions
May 28th (Memorial Day)
- 10 min. Stepper
- Squats: 45x10, 95x6, 135x5, 165x3, 185x1, 215x1, 235x5x2
- Leg Press: 135x15, 225x10, 315x10, 405x20
- Calves: 45, 65, 80x10
- Abs:
May 24th
- Stepper 10 Min.
- Pulldowns Front: 100, 120 x10, 150, 180x8
- Deads: 45x12, 135x5, 175x5, 225x3, 255x1, 285x1, 315x3x2 (felt very heavy, 14 hour day yesterday and ate a little salad for lunch today -- not smart).
- Deads off 35s: 275x3x2
- Rows: 95x8, 115x8, 135x5, 185x8 (Pulled closer to my body, felt better)
- Curls 4 the Girls
- Abs
May 22nd
- Stepper 10 Min.
- WG Bench: 45x12, 95x6, 105x4, 135x3, 155x1, 175x1, 195x4x4 (felt awesome)
- MG Decline Bench: 135x5, 195x4x2
- Military Press Smith: 45x10, 95x5, 115x5, 140x8x2
- DB Shoulder Flyes: 15/20/30
- Tricep Extensions
May 21st
- 10 min. Stepper
- Squats: 45x10, 95x5, 135x5, 155x3, 185x1, 205x1, 225x5x2
- Pause Squats: 175x5x2
- Box Squats: 175x10x2
- Calves: Machine 100x10x3
- Abs:
May 17th
- Stepper 10 Min.
- Chinups Front&Back :10,9,8,7
- Deads: 45x12, 135x5, 165x5, 215x3, 245x1, 275x1, 305x3x2
- Deads off 35s: 265x3x2 (Deads felt great! I'm dreaming of 405)
- Rows: 95x5, 115x5, 155x8x2
- Curls 4 the Girls
- Abs
May 15th
- Stepper 10 Min.
- WG Bench: 45x12, 95x5x2, 135x3, 155x1, 165x1, 185x4x4
- MG Decline Bench: 135x5, 185x4x2
- Military Press Smith: 45x10, 95x5, 115x5, 135x8x2
- DB Shoulder Flyes 20/25
- Tricep Extensions
May 14th
- 10 min. Stepper
- Squats: 45x10, 115x5, 115x5, 145x3, 175x1, 195x1, 215x5x2
- Pause Squats: 165x5x2
- Box Squats: 165x10x2
- Calves: Seated 45,55,70x10
- Abs:
May 10th
- Stepper 10 Min.
- Chinups Front&Back :10,8,7,7 (these are so hard to progress on!)
- Deads: 45x12, 135x5, 165x5, 205x3, 235x1, 265x1, 295x3x2
- Deads off 35s: 255x3x2 (I'm lovin' this new program, goal = 405x3 in 11 more weeks)
- Rows: 95x5, 115x5, 145x8 (felt good, I always look fat doing these -- must be the tight belt )
- Curls 4 the Girls
- Abs
May 8th
- Stepper 10 Min.
- WG Bench: 45x12, 95x5x2, 125x3, 140x1, 160x1, 175x4x4 (strange how this feels a little heavy, I got 255x6 last cycle!)
- MG Decline Bench: 175x4x2
- Military Press Smith: 45x10, 95x5, 120x8x2 (moved seat closer)
- Tricep Extensions
May 7th -- Everything seemed heavy today, starting 4 week creatine cycle
- 10 min. Stepper
- Squats: 45x10, 95x6, 115x5, 145x3, 165x1, 185x1, 205x5x2
- Pause Squats: 155x5x2
- Box Squats: 155x10x2 -- box raised one level
- Calves: Seated 65x10x3
- Abs:
May 3rd
- Stepper 10 Min.
- Chinups Front&Back :9,8,7,6
- Deads: 45x12, 135x5, 135x5, 205x3, 225x1, 255x1, 285x3x2
- Deads off 35s: 245x3x2
- Rows: 95x8, 115x7, 135x8
- Curls 4 the Girls
- Abs
May 1st
- Stepper 8 Min.
- WG Bench: 45x12, 95x5x2, 115x3, 135x1, 155x1, 165x5x5 (I think I tweaked my tricep -- weird it was light weight)
- MG Incline Bench: 165x8x2
- Military Press Smith: 45x10, 95x5, 115x5x2
- Tricep Extensions
April 30th (I somehow screwed up my workouts and did Bench Monday last week --- I was sick and probably delirious)
- 10 min. Stepper
- Squats: 45x12, 95x6, 95x5, 135x3, 155x1, 175x1, 195x5x2
- Pause Squats: 145x5x2
- Box Squats: 145x10x2 -- I'm going to have to raise the box next week or lower the reps
- Calves: Seated 60x10x3
- Abs:
April 27th
- Got a quick workout in @ home before golf tourney
- Chinups Front&Back 8,8,6,6
- Deads 45x12, 95x6, 135x5, 165x3, 185x1, 214x1 (warmup)
- Deads off 35s: 235x3x2 (remove 35s) 275x3x2 (my hands hurt, I think my bar is too skinny at home)
- Curls 4 the Girls
April 25th
- 10 min. Stepper
- Squats: 45x12, 95x5, 95x5, 135x3, 150x1, 165x1, 185x5x2
- Pause Squats: 135x5x2
- Box Squats: 135x10x2 -- these are killin' me
- Calves: Seated 55x10x3
- Abs:
April 23rd -- Workout at home
Called in sick to work, getting over allergies/ brochitis
* WG Bench: 45x12, 95x5, 115x3, 135x1, 155x5x5
* MG Incline Bench: 155x5x2
* Military Press Smith: 45x10, 75x5, 105x8, 105x6
April 19th
- Stepper 10 Min.
- Deads: 45x12, 135x6, 135x5, 185x3, 215x1, 240x1, 265x3x2
- Deads off 35s: 225x3x2 (these felt great, do 1st next time?)
- Chinups Front&Back 8,7,5,3
- Rows: 45x10, 95x8, 115x8x2
- Curls 4 the Girls
- Abs
April 17th
- Stepper 10 Min.
- WG Bench: 45x12, 95x5, 115x3, 145x5x5
- MG Incline Bench: 145x5x2
- Military Press Smith: 45x10, 65x6, 95x8x2
- Overhead Tricep Extensions: 40, 50 x 15
- DB Flyes: 15x10x2
April 16th
- 10 min. Stepper
- Squats: 45x12, 95x5, 125x3, 140x1, 160x1, 175x5x2
- Pause Squats: 125x5x2
- Box Squats: 125x10x2 -- these were hard 12" box
- Calves: Seated 50x10x3
- Hyperextensions: 10, 7
- Abs:
April 12th
- Stepper 10 Min.
- Deads: 45x12, 135x6, 135x5, 185x3, 205x1, 225x1, 255x3x2
- Deads off 35: 205x3x2
- Chinups Front&Back 2x10
- NG Pulldowns to Front: 100x8, 120x8, 140x6
- Curls 4 the Girls
- Abs
- Deads felt great today, worked on setting myself and getting low for each pull. Deloading was way over due.
April 10th
- Stepper 10 Min.
- WG Bench: 45x12, 95x5, 115x3, 135x5x5
- MG Decline Bench: 135x5x3
- Military Press: 45x10, 65x6, 85x8x2
- Reverse Grip Tricep Pushdowns
- Tricep Pushdown: 40x20, 50x20x2
April 9th
- Took a week off -- deload -- going to start 16 week progression cycle
- 10 min. Stepper
- Squats: 45x12, 95x5, 115x3, 135x1, 165x5x2
- Pause Squats: 115x5x2
- Box Squats: 115x10x2 -- man I was sweatin' on these
- Leg Press: 225x20
- Calves: Seated 45x10x3
- Abs:
March 29th
- Chins: (back) 5x2 (front) 8, front+back 8
- Deads: 45x10, 135x5, 225x2, 315x1, 405x0x2 (First one came off the ground) 315x4x2 -- I need to scale back my Dead program. Very Frustrating.
- Bent Over Rows: 135x8, 185x6x2
- Bottoms Up GM: 135x10x2
- EZ Bar Curls : 4 the girls
- Abs
Mar. 27th
- 10 min. Stepper
- WG Bench: 45x12, 105x6, 140x5, 180x3, 205x1, 230x1, 255x6 (Very difficult, still recovering from Mexico. Still a PR)
- MG Incline Bench: (Smith) 135x5, 170x3, 205x6
- Military Press: (Smith) 95x5, 135x5, 170x5 (Hard)
- DB Laterals: 20x10, 30x8
- Tricep Pushdown: 40x25, 50x10, 60x10
Mar. 26th (Skipped back last week, went to Mexico -- vacation)
- 5 min. Treadmill (Home workout)
- Squats: 45x10, 115x6, 155x5, 195x3, 205x1, 255x1, 285x2, 285x2, 285x2, 285x2 (Got my knee wraps and they did help. Still need some practice on wrapping. Jose was there with me asking questions the whole time so kind of lost my focus. Leaning foward too much)
- Abs:
Mar. 20th
- WG Bench: 45x12, 100x6, 140x5, 175x3, 205x1, 225x1, 250x6 (Felt good, great lift off -- Gold's)
- MG Incline Bench: (Smith) 135x5, 165x3, 200x6
- Military Press: (Smith) 95x5, 135x5, 165x5 (Felt strong)
- Tricep Pushdown: 50x20, 60x15
- DB Laterals: 20x10, 25x10
Mar. 19th
- 10 min. Stepper
- Squats: 45x10, 115x6, 155x5, 195x3, 225x1, 250x1, 275x5 (Felt OK. My knee felt tweeked after 225 so I was a little nervous. Definetly was easier than the last time I tried 275)
- Leg Press: 225x10, 375x20 -- Progression continues on these...
- Calves: Seated 45x10, 95x10
- Abs:
March 15th (Home workout)
- Chins: 10, 10, (front) 7 (back)
- Stiff Leg Deads: 105x6, 145x5, 185x3, 215x1, 240x1, 265x4 (too heavy to get 5, everything felt heavy -- deload next week)
- Bent Over Rows: 95x8, 135x8, 185x8
- T-Bar Rows: 45x10, 90x10, 135x10
- EZ Bar Curls : 4 the girls
- Abs (Did reverse crunches + regular crunches, abs were crampin' which is good)
Mar. 13th (Workout @ home w/ Bryant on new bench)
- WG Bench: 45x12, 100x6, 135x5, 170x3, 195x1, 225x1, 245x6 (Very difficult, hard to get used to bench - no leg drive)
- MG Incline Bench: 135x5, 170x3, 195x6
- Military Press: 95x5, 115x6 (Should have probably done these standing)
- Lying EZCurl Tricep Extension: 45x15, 65x15, 95x5
Mar. 12th
- 10 min. Stepper
- Squats: 45x10, 115x6, 150x5, 190x3, 215x1, 245x1, 270x5 (PAUSE), 270x3. First workset was great, second set took everything I had. You know it was a good workout when you still feel like throwing up blogging your workout.
- Leg Press: 225x10, 365x20, 135x20
- Calves: Machine 120x10, 140x10
- Abs:
March 9th (Home workout w/ new Power Rack)
- Treadmill 10 min.
- Chins: 10, 5, 5 (front) 6, 6 (back)
- Rack Pulls: 135x6, 195x5, 245x3, 280x1, 315x1, 350x4 (too heavy to get 5)
- Bent Over Rows: 45x10, 95x8, 135x6, 190x6
- T-Bar Rows: 45x10, 90x10, 135x6 (Did these with Olympic bar in corner, didn't rest long enough before last set..felt good though)
- EZ Bar Curls : 4 the girls
Mar. 7th
- WG Bench: 45x12, 95x6, 135x5, 165x3, 190x1, 215x1, 235x6 (Felt tuff, but had long day and worked out late)
- MG Incline Bench: 135x5, 165x3, 190x6 (Smith Machine)
- Military Press: 95x8, 115x8, 135x8 (Smith Machine, haven't done this in a while -- last set was hard)
- DB Laterals: 20x10, 25x8
- Tricep Pushdown: 40x20, 50x20x2
Mar. 6th
- 7 min. Stepper
- Squats: 45x10, (Box) 105x6, 145x5, 185x3, 205x1, 235x1, 260x2 (Remove Box), 260x5. I had a spotter so did the 260x2 Box, that was tuff! I'm thinking of next time adding the box later in the warmups. The 260x5 was tuff because my legs were fried from the box work.
- Leg Press: 225x10, 355x20, 225x20 (extra burnage!)
- Calves: Leg Press 225x10, 315x10
- Abs:
- Cardio: walking/jogging with the kids on the track
Mar. 5th :: Cardio: 30 min. fasted on treadmill
Mar. 4th :: Cardio: 20 min. fasted on treadmill
March 3rd (Skipped any type of Dead movement this week)
- Stepper 15 min.
- Chins: 10, 8 (front) 5, 5 (back)
- Bent Over Rows: 45x10, 95x8, 135x8, 160x6, 185x6 (last two sets felt too heavy?)
- T-Bar Rows: 45x10, 90x8, 90x8, 135x4 (1st time doing these, I like them except Gold's has a T-bar device that makes you stand high on a platform. I did not like at all. Will try Olympic bar and V-handle next time.)
- Pull thru: 40x10
- EZ Bar Curls : 4 the girls
- Abs
Mar. 1st
- Stepper 15 Min.
- WG Bench: 45x12, 95x6, 125x5, 160x3, 185x1, 205x1, 225x6 (Don't know if it was the creatine or me being off work, but that was light weight!)
- MG Incline Bench: 135x5, 155x3, 185x6 (Smith Machine-- again felt light)
- Weighted Dips: 45x8, 45x6
- Upright Rows: 50x10
Feb. 28th
- 10 min. Stepper
- Squats: 45x10, 100x6, 135x5, 175x3, 195x1, 225x1, 245x5x2, 135x5 (for form) I finally figured out how to squat! It only took a year. I wasn't placing me feet wide enough. After watch an Ex video I noticed that my feet were about shoulder width normally, after spacing them out a little wider on the 2nd 245 set I could tell a big difference. Felt a lot better. I shot of vid of 135x5 final set just to work on form.
- Leg Press: 225x10, 345x20 (felt good)
- Calves: Smith Machine 135x10, 195x10
- Abs:
- Notes: Started taking creatine again and changed to my old indoor soccer shoes
Feb. 25th (Jimmy came up for a workout @ Gold's!)
- Stepper 5 min.
- Chins: 10, 8
- Deadlift: 45x10, 95x6, 135x6, 165x5, 225x3, 285x3, 325x1, 365x1, 405x0 (took some vids, my butt is up way to high -- need to work on form)
- Bent Over Rows: 95x8, 135x8, 185x4
- EZ Bar Curls: 50x10, 80x9
- Abs/ Shrugs
Feb. 20th
- Treadmill 15 Min.
- WG Bench: 45x12, 85x6, 115x5, 150x3, 175x1, 195x1, 215x6 (Felt hard, maybe because no lift off)
- MG Incline Bench: 135x5, 155x3, 175x6 (Smith Machine)
- Weighted Dips: 35x10, 35x8
- DB Laterals: 25x10 (Front & Side)
- DB Pullover: 45x10
Feb. 19th
- 15 min. Stepper
- Squats: 45x12, 95x6, 135x5, 165x3, 185x1, 215x1, 235x5x2 (PAUSE)
- Leg Press: 225x10, 335x20
- Calves: Smith Machine 135x10, 185x10
- Abs:
Feb. 15th
- Stepper 15 min.
- Deadlift: 45x10, 135x6, 165x5, 195x3, 225x1, 250x1, 275x5, 315x1, 365x1 (Had a bad day @ work, felt like pullin' a couple extra)
- Bent Over Rows: 135x8, 155x6, 175x6
- Chins: BWx8, BWx6 (Wow these were hard, been awhile)
- Cable Curls: 60, 70x10
- Hypers 1x8, Abs
Feb. 13th
- Stepper 7 Min. (Shoveling snow this morning was my cardio)
- WG Bench: 45x12, 95x6, 115x5, 140x3, 160x1, 180x1, 200x6
- MG Incline Bench: 135x5, 165x6, 165x6 (Smith Machine)
- Weighted Dips: BWx10, BWX10
- DB Laterals: 15x10x2 (Front & Side)
Feb. 12th
- 15 min. Stepper
- Squats: (BOX) 45x10, 90x6, 120x5, 155x3, 185x1, 200x1, (Regular) 225x5x2!
- Leg Press: 315x20 (Felt like pukin')
- Calves: Leg Press: 225x15, 225x15
- Abs:
- Treadmill 10% incline 10 min.
Feb. 1st
- Stepper 12 min.
- Deads: 45x10, 135x6, 185x5, 235x3, 275x1, 300x1, 335x4 (Everything was light till 300? Might have overtrained especially with laying tile the weekend before)
- Bent Over Rows: 135x15, 135x10
- Reverse Narrow Grip pulldowns: 150x10, 150x5
- WG EZ Curls: 40x20, Hammers 20x8
- Stability Ball x 20, Frog Kicks x10
- Ellipitical 15 min.
- TIME TO DELOAD SO JIMMY DOESN'T CATCH ME!
Jan. 30th
- Stepper 15 Min.
- WG Bench: 45x12, 100x6, 140x5, 175x3, 200x1, 225x1, 250x6 (New warmup was awesome, 250 felt light!)
- MG Decline Bench: 135x8, 185x4, 225x1, 240x6 (Smith Machine)
- Weighted Dips: 40x10, 40x8 (Maybe only do one set?)
- DB Laterals: 30x10
- Elliptical 15 Min.
Jan. 29th
- 15 min. Stepper
- Squats: 45x12, 115x6, 155x5, 195x3, 225x1, 255x1, 275x5 New warmup felt good, stumbled out w/ 275 felt hard!
- Leg Press: 225x10, 405x5, 545x4 (heavy!) 225x10
- Calves: Seated 45x10, 100x10, 50x10
- Abs: Pulldown 50x20, Stability Ball x20, Leg Raises 10
- Old Elliptical 5 min.
Jan. 26th
- Stepper 10 min.
- Rack Pulls: 45x10, 135x6, 190x5, 245x3, 275x1, 315x1, 345x5 (used new warmup template felt good!)
- Bent Over Rows: 135x4, 185x2, 215x4 (Very hard)
- Reverse Narrow Grip pulldowns: 100x6, 160x3, 220x6
- Pull Thrus: 50x10
- WG EZ Curls: 90x8, 90x7
- Decline Situp: 25lbsx20
Jan. 23rd
- Stepper 15 Min.
- WG Bench: 45x12, 115x8, 165x6, 205x4, 225x1, 245x6 (Everthing felt heavy -- but PR, spotter kept telling me to go for just a couple more! I hate it when they do that...)
- MG Decline Bench: 135x5, 185x3, 235x6 (Felt heavy but had a spot so went for a little extra weight)
- Weighted Dips: 35x10, 35x10 (last set was real hard)
- Upright Rows: 70x8
- Reverse Bench: 95x10 Wow my tri's were fried. Do this in smith machine next time
- Elliptical 15 Min.
Jan. 22nd --
- 10 min. EFX
- Squats: 45x10, 115x8, 165x6, 205x4, 255x2, 275x4 (Heavy), 135x15 -- tried to get 20
- Leg Press: 315x5, 405x5 (felt heavy), 225x20
- Calves: Seated 45x10, 90x10
- Abs: Decline+25lbs 20, Leg Raises 10, Frog kicks 10
Jan. 18th
- Stepper 15 min.
- SLDL: 45x10, 135x8, 185x6, 225x4, 250x2, 275x5 (might have used too much back? Felt easy)
- Bent Over Rows: 135x4, 185x4, 210x4
- Good Mornings: 135x5x2
- Reverse Narrow Grip pulldowns: 150x6, 220x5 (Finally maxed out!)
- WG Curls: 90x8, 90x5/ DB Hammers: 30x8
- Abs: Stability Ball 20, 15: Weighted Decline 25lbx10
- Elliptical 15 min.
Jan. 16th
- Stepper 15 Min.
- WG Bench: 45x10, 115x8, 155x6, 185x4, 215x2, 240x6
- MG Decline Bench: 135x5, 185x3, 225x6
- Weighted Dips: 30x10, 30x10
- Arnold Presses: 25x9
- Tricep Pushdown: 40x55 RP
- Elliptical 15 Min.
Jan. 14th Bally's
- 15 min. Elliptical
- Squats: 45x10, 135x8, 185x6, 205x4, 230x2, 265x5
- Leg Press: 225x10, 315x8, 405x5 (felt like light-easy weight), 495x5 (felt like hard-heavy weight!)
- Calves: standing 115x10, Seated 120x10
- Abs: Stability Ball x 2x20, 10 (lean back farther)
- EFX 15 min.
Jan. 11th
- Stepper 7 min.
- Deadlifts: 135x8, 205x6, 250x4, 315x2, 350x1, 350x1 (Terrible warmup, used new gloves+straps)
- Narrow Grip Machine Rows: 100x8 150x6, 200x6
- Bent Over Rows: 135x5, 175x4, 205x4 (new gloves + straps felt good!)
- Incline Curls: 30x8x2
- WG Curls: 70x8
- Abs -- Ball x 20x2
Jan. 9th
- Stepper 10 Min.
- WG Bench: 45x10, 115x8, 155x6, 185x4, 210x2, 235x6
- MG Decline Bench: 135x5, 185x2, 220x6
- Weighted Dips: 25x10, 25x10
- DB Laterals: 25x10
- Tricep Pushdown: 40x50 RP
- Elliptical 20 Min.
Jan. 8th
- 7 min. stepper/ 135x15 Leg Press
- Squats: 45x10, 135x8, 185x6, 205x4, 225x2, 245x5, 245x5
- Leg Press: 135x10, 225x5, 315x5, 365x5 (put hands underneath)
- Calves: standing 100x10, 120x8 (slow stretch)
- Abs: Stability Ball x 2x20, Frog Kicks 2x10
Jan. 4th
- Stepper 10 min.
- Rack Pulls: 135x10, 185x8, 225x6, 275x2, 335x5
- Bent Over Rows: 95x6, 135x4, 190x4 (Hard need straps!)
- Reverse Narrow Grip pulldowns: 150x6, 210x6
- Pull Thrus: 40x10
- Incline DB Curls: 25x8, 25x8
- Abs: Frog kicks 15, 10 :: Crunches 15, 10
- Elliptical 20 min.
Workout A:
- Squat : 10
- Deadlift : 8
- Heel : 20
- Pulldowns to Chest : 8
- Bicep Curl : 8
Workout B:
- Bench : 8
- Incline Bench : 8
- Military Press : 8
- Tricep Pushdown : 8
- Forearm : 20
========================
- 10-20 minute cardio preworkout
- Abs every workout
- 1-3 warmup sets
Goal: 300 Bench, 400 Squat, 500 Deadlift
One of the mods on my board goes by the name of EXMGQ on my board, and PullinBig on others. He is 46, and a national caliber powerlifter with an 800 lb squat and a 585 pound bench. Here is a routine he recommends for both bodybuilders and powerlifters looking to add mass below are his words:
Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs.
Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick 2 of the three listed as long as one is squats)
Calves (your choice of exercise) 2 x 10
Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10
Thursday:
Dead lifts (rotate variations each week) 2 x 5
reverse hypers, pull thrus or glute ham raise 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)
Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.
Bear in mind this routine or any other will need some tweaking after several weeks. but if you looking to keep it simple give it 12 weeks and you will be amazed.
And of course I agree with this statement that if you try something like this for 12 weeks you will likely be amazed.
Links :
Supplement Guide http://www.bodybuildingforyou.com/bodybuilding-supplements-guides/begginer-supplements-guide-use-and-stacks.htm
Hardgainer link: http://www.hardgainers-home-gym.com/my_articles/perpetual_progressiona_routine_t.htm
Another Hardgainer link: http://www.thepumpingstation.com/hardgainer.html
IronAddict Training Manual #1: http://www.ironaddicts.com/forums/showthread.php?t=3402
IranAddict Training Manual #2: http://www.ironaddicts.com/forums/showthread.php?t=3401
Deadlift how to: http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
Progession: http://www.hardgainers-home-gym.com/my_articles/perpetual_progressiona_routine_t.htm
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