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January 01

Training Log Jan. 2008

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
 
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

Training Log Sep.- 2007

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

Training Log 2006

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