Rick's Blog: Blog

Training Log Jan. 2008

Wed, 02 Jan 2008 00:50:30 GMT

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

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!

Training Log Sep.- 2007

Fri, 14 Sep 2007 00:40:42 GMT

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.