7/8/09 Triceps

Skull Crushers
Worked to 125x5

Overhead Extensions
Worked to 115x5

Tates
2x30x10
2x40x10

Wrist Curls
Worked up to 40lbsx20

Kazmir Presses
Worked to 315x3

Cardio

The weather and other commitments have kept me from the Prowler for the past week. Looks like more rain tonight again.....

7/7/09 Chest

Bench
Worked to 355x3

Floor Press
Worked to 325x3 (PR)

Incline
Worked to 275x3

Dips
4x10 close grip
4x10 wide grip

7/6/09 Recovery

1 hour of cardio

Foam roller all over

Stretching

7/5/09 Last Few Workouts

Sunday 7/5
Military Press
5 sets
Rack Shrugs
5 sets
Behind the Neck Press
5 Sets
Rear Delt Flyes
4 Sets

Saturday 7/4
Bench
4 sets
Incline
4 sets
Floor Press
4 sets
Left lat and Pec giving me some trouble so I backed the weight down

Friday 7/3
Barbell Rows
5 sets
Rack Shrugs
5 sets
Dumbbell Rows
5 sets each side

Thursday 7/2
Hack Squats
6 sets
Seated Calves
6 sets
Leg Press was broken
Deadlifts
5 sets of 10x135

7/1/09 Triceps

Skull Crushers
Worked to 135x5

Overhead Extensions
Worked to 115x5

Wrist Curls
About 100 or so reps. i wasnt counting

Kazmir Presses
Worked to 275x5

One Armed Tate Presses
2x30x10
4x40x10

Rope Pressdowns
Worked to 200x10

V-Bar Pressdowns
Worked to 215x10

6/30/09 Chest with a PR!!!

Bench
Worked to 355x3

Incline
Worked to 275x3

Floor Press
Worked to 315x3 (PR)

Dips
4x10 close grip
4x10 wide grip

6/29/09 Recovery

1 hour of cardio

Foam roller work

6/28/09 Shoulders

Military Press
Worked to 185x3

Shrugs
Worked to 495x3

Behind the Neck Press
225x3

6/27/09 Chest

Bench
Worked to 335x3

Incline
Worked to 275x3

Decline
Worked to 315x3

Dips
4x10 wide grip
4x10 close grip

6/26/09 Weds, Thurs and Friday workouts

Weds 6/24
Skull Crushers
Worked to 135x5

Overhead Extensions
Worked to 115x5

V-Bar Pressdowns
Worked to the whole stackx6

Rope Pressdowns
Worked to the whole stack+20lbsx6

Kazmir Presses
Worked to 275x3

Standing Tate Presses
5 sets on each armx10

Wednesday Night did about 10 prowler pushes of about 25 yards or so.

Thurs 6/25
Hack Squats
Worked to 900x8

Seated Calves
Worked to 270x10

Leg Press
Worked to 900x5

Leg Extensions
Worked to 225x4

6/26
Shrugs
Worked to 495x2

Rows
Worked to 225x5

Face Pulls
Worked to 120x8

Seated Cables
Worked to 160x8

T-Bar Rows
Worked to 135x8

6/23/09 Chest

Bench
Worked to 355x3

Incline
Worked to 275x4

Floor Press
Worked to 315 miss

Dips
4 sets of 10 wide grip
4 sets of 10 close grip

Ran some laps around the track. Didnt count how many, just had a lot of energy left to burn off

6/22/09 Recovery

Cardio

Foam roller on back, shoulders and traps.
Foam roller on IT band, hammies and calves.

Some light ab work

6/21/09 Shoulders

Kind of a strange morning. Didnt sleep very well last night and everything felt extra heavy this morning because of it I think.

Miltary Press
Worked up to 185x1

Shrugs
Worked up to 495 miss

Behind the Neck Press
Worked up to 245x3

Wrist Curls
15lb dumbbell
4 sets of 20 times each way on each wrist

6/20/09 Last few wokouts

6/20 Chest
Bench
Worked to 335x3

Incline Bench
Worked to 275x3

Floor Press
Worked to a 315 miss

Dips
Wide gripx20
Close gripx20


6/19 Back
Standing Barbell Rows
Worked to 225x5

Shrugs
Worked to 495x2

Seated Cable Rows
Worked to 160x6

T-Bar Rows
Worked to 135x4

Face Pulls
Worked to 115x8


6/18 Legs
Hack Squats
4 Sets
Seated Calves
4 Sets
Leg Press
4 Sets
Leg Extensions
4 Sets

6/15,16 and 17 Various Workouts

Monday 6/15/09 Recovery
1 hour of cardio
Foam roller work
Stretching

Tuesday 6/16/09 Chest
Flat Bench
Worked up to 335x3

Incline Bench
Worked up to 275x3

Floor Press
Worked up to 275x5

Seated Pec Dec Flyes
Worked up to 275x5


6/17/09 Triceps
Skull Crushers
Worked to 135x4

Overhead Triceps Extensions
Worked to 115x6

Wrist Curls
4 sets of 20 with 10lb
2 sets of 20 with 15lb

Kazmir Presses
Worked to 275x5


Prowler till I cant prowl anymore. I love this thing even though it kicks my butt.....

6/14/09 Shoulders

Took the prowler out last night for awhile and did some pulls in the grass. Took it back out this afternoon and pushed for about an hour. Fun stuff, it kicks my butt so far, but I am looking forward to working up in weight and duration

Military Press
Barx20
135x10
185x4
225x2
135x8

Shrugs
Barx20
135x10
225x10
315x6
405x4
495x3

Behind the Neck Press
Barx20
135x10
185x8
225x6
275 miss
this is really starting to frustrate me. i feel like i have enough to move it, but it doesnt want to move for me

6/13/09 Chest

Lacking some focus this morning plus a new tattoo on my back made pressing a little difficult. My prowler came yesterday. Got it put together and I will hopefully take it for a test run tomorrow afternoon if the weather is decent.

Bench
Barx10
135x10
225x10
315x3
335x3

Incline Press
Barx20
135x10
185x8
225x6
275x3

Dips
8x10

Wrist Curls
4 sets of 20

6/12/09 Back

Barbell Rows
Barx20
135x15
155x10
185x8
225x6
245x3

Shrugs
Barx20
135x15
225x10
315x8
405x6
495x2

Seated Cable Rows
100x15
120x10
140x10
160x8

Lying Incline Rows
45x10
90x10
135x8

6/8,9,10,11/09 Various Workouts

6/11/09 Legs

Hack Squats
180x10
360x10
540x10
720x8
900x6

Seated Calves
90x25
135x25
180x20
225x15
250x10

Leg Press
180x10
360x10
540x10
720x8

Leg Extensions
90x12
180x10
270x10
360x6
410x3

6/10/09 Triceps

Kazmir Presses
Increased weight until failure

Standing Tate Presses
Increased weight until failure

Wrist Curls
50 times each direction with 10lb dumbbell

Dips
5x10


Cardio

6/9/09 Chest

Bench
Barx20
135x15
225x10
315x6
335x3
355x3

Incline Bench
Barx20
135x10
185x8
225x6
275x3

Floor Press
Barx20
135x15
185x10
225x8
275x6
295x3
315 miss

Dips
4x10


Cardio

6/8/09 Recovery

1 hour of cardio

Stretching and Foam Roller Work

Shoulder Sweeps

6/7/09 Shoulders

The wrist is slowly getting better. Still doing rice digs, ice and heat as i feel necessary and wrist curls every other day.

Military Press
Barx20
135x10
155x6
175x3
185x3
135x6

Shrugs
Barx20
135x10
225x10
315x8
405x3
495x2

Behind the Neck Press
Barx20
135x10
185x8
225x6
275 miss

6/6/09 Chest

Bench
Barx20
135x10
225x8
315x4
335x3
355x3

Incline
Barx20
135x10
185x8
225x5
275x3

Floor Press
Barx10
135x10
225x8
275x6
315 miss

Dips
4x10

6/5/09 Back

Rows
Barx10
135x10
155x10
185x8
205x6
225x4

Shrugs
Barx20
135x10
225x10
315x8
405x6
495x2

Face Pulls
75x10
95x10
125x10
140x10
175x8

Hypers
2x10

6/4/09 Legs

Hack Squats
180x10
360x10
540x10
720x8
900x6
950x3 (PR)

Seated Calves
90x25
135x25
180x20
225x15
250x10

Leg Press
180x10
360x10
540x10
720x8
900x6
990x3 (PR)

Leg Extensions
90x12
180x10
270x10
360x6
410x3

6/3/09 Triceps

Kazmir Presses
Increased weight until failure

Standing Tate Presses
Increased weight until failure

Wrist Curls
50 times each direction with 10lb dumbbell

Dips
5x10

Cardio

6/2/09 Chest

Bench
Barx20
135x15
225x10
315x6
335x3
355x3

Incline Bench
Barx20
135x10
185x8
225x6
275x3

Floor Press
Barx20
135x15
185x10
225x8
275x6
295x3
315 miss

Dips
4x10


Cardio

6/1/09 Recovery

1 hour of cardio

Stretching and Foam Roller Work

Shoulder Sweeps

5/31/09 Shoulders

Military Press
Barx20
135x15
155x6
185x2
225 miss

Shrugs
Barx20
135x15
225x10
315x8
405x6
495x1

Behind the Neck Press
Barx10
135x10
185x8
225x6
275x2


Wrist CurlsX50

5/30/09 Chest

Bench
Barx20
135x15
225x10
315x6
335x3
355x3

Incline Bench
Barx20
135x10
185x8
225x6
275x3

Floor Press
Barx20
135x15
185x10
225x8
275x6
295x3
315 miss

Dips
4x10

5/29/09 Back

Barbell Rows
Barx20
135x12
155x10
185x8
225x6

Barbell Shrugs
Barx20
135x15
225x10
315x10
405x6
495x2
135x20

Seated Cable Rows
120x10
140x10
160x10

Lying Incline Rows
45x15
90x10
115x10

Face Pulls
50x12
70x10
90x10
115x10

5/28/09 Legs

Hack Squats
180x10
360x10
540x10
720x8
900x6

Seated Calves
90x25
135x25
180x20
225x15

Leg Press
180x10
360x10
540x10
720x8
900x6

Leg Extensions
90x12
180x10
270x10
360x6

Deadlifts
Starting back again. Gonna take it slow and easy and see how the arm and biceps feel

Barx10x4

30 min of cardio

5/27/09 Triceps

Kazmir Presses
Increased weight until failure

Standing Tate Presses
Increased weight until failure

Wrist Curls
50 times each direction with 10lb dumbbell

V-Bar pressdowns
Increased weight until failure

Rope Pressdowns
Increased weight until failure

Overhead Extensions
Increased weight until failure


Cardio

5/26/09 Chest

Bench
Barx20
135x15
225x10
315x6
335x3
355x3

Incline Bench
Barx20
135x10
185x8
225x6
275x3

Floor Press
Barx20
135x15
185x10
225x8
275x6
295x3

Dips
4x10

Seated Pec Deck Flyes
160x10
180x10
210x10

5/25/09 Cardio

1 hour of cardio

Foam roller work

Shoulder Sweeps

5/24/09 Shoulders

Military Press
Barx20
135x15
155x6
185x2
225 miss

Shrugs
Barx20
135x15
225x10
315x8
405x6
495x1

Behind the Neck Press
Barx10
135x10
185x8
225x6
275 miss

I started doing wrist curls today as another exercise to try and fix my constant wrist pain.
Wrist Curls
7.5 DBx25 times each way on each wrist

5/23/09 Chest

Bench
Barx20
135x15
225x10
275x8
315x3
335x3

Incline Bench
Barx20
135x15
185x10
225x6
275x3

Floor Press (moved up to the third pin)
Barx20
135x15
185x10
225x8
275x4
285x3

5/22/09 Back

Barbell Rows
Barx10
135x10
155x8
185x8
225x3

Shrugs
Barx15
135x15
225x15
315x8
405x6
495x1

Face Pulls
50x10
70x10
90x10
120x10

5/21/09 Legs

Hack Squats
180x10
360x10
540x10
720x8
900x6

Seated Calves
90x25
135x25
180x20
225x15

Leg Press
180x10
360x10
540x10
720x8
900x6

Leg Extensions
90x12
180x10
270x10
360x6

30 min of cardio

5/20/09 Triceps

Skull Crushers
Increased weight to failure

Overhead Extensions
Increased weight to failure

Kazmir Presses
Increased weight to failure

Standing Tate Presses
Increased weight to failure

DipsX20

Cardio

5/19/09 Chest

Bench
Barx10
135x10
225x10
315x3
335x3

Incline
Barx10
135x10
225x6
275x3

Floor Press
Barx10
135x10
225x4
275x1

Seated Pec Deck Flyes
160x10
175x10
205x8

Dips
2x20

Cardio

5/18/09 Recovery

1 hour of cardio

Foam roller

Shoulder sweeps

HypersX20

5/17/09 Shoulders

Military Press
Barx10
135x10
155x6
185x2
225 miss

Shrugs
Barx10
135x10
225x10
315x8
405x6
495x1

Behind the Neck Press
Barx10
135x10
185x8
225x6
275x2

5/16/09 Chest

Bench
Barx10
135x10
225x10
315x3
335x3
355x3

Incline Bench
Barx10
135x10
225x8
275x3

Floor Press
Barx10
135x10
185x8
225x8
275 miss
275x1
Dont know why I am struggling with this all of a sudden...

5/15/09 Back

Barbell Rows
Barx10
135x10
155x8
185x6
225x3

Shrugs
Barx10
135x10
225x10
315x6
405x4
495x1

Face Pulls
120x10
150x10

Seated Cable Rows
120x10
140x10
160x10

Lying Incline Rows
45x10
90x10
135x10

30 minutes of cardio

5/14/09 Legs

Hack Squats
180x10
360x10
540x10
720x8
900x6

Seated Calves
90x25
135x25
180x20
225x15

Leg Press
180x10
360x10
540x10
720x8
900x6

Leg Extensions
90x12
180x10
270x10
360x6

30 min of cardio

5/13/09 Triceps

Kazmir Presses
5 sets, increased weight to failure

Standing One Armed Tate Presses
5 sets, increased weight to failure

Standing E-Z Bar Overhead Presses
5 sets, increased weight to failure

V-Bar Pressdowns
5 sets, increased weight to failure


30 Minutes of Cardio

5/12/09 Chest

Flat Bench
Barx10
135x10
225x10
315x3
335x3
355x3

Incline Bench
Barx10
135x10
225x10
275x4

Floor Press
Barx10
135x10
225x8
275 miss
275 miss

Pec Deck Flyes
175x10
205x10
215x10

Dips
4x10

30 min of cardio

5/11/09 Cardio and Updates

1 Hour of cardio this morning.

Some foam roller on the calves and hamstrings.

5x10 reverse hypers

I have been doing band pull aparts every night and the rice digs for over a week now to try and help the wrist and pec issues. Seems to be helping, I will test the wrist Wednesday to see how it does on triceps work. Still icing after workouts and heat every night on the wrist before bed. Whatever it takes to bring it around....

5/10/09 Shoulders

Military Press
Barx10
135x6
155x6
185x3
225x1

Shrugs
Barx10
135x10
225x10
315x8
405x5
495x2

Behind the Neck Press
Barx10
135x10
185x8
225x6
275 miss

Rear Delt Flyes
145x10
165x10
175x10

5/9/09 Chest

Flat bench
Barx10
135x10
225x8
315x3
335x3
355x3

Incline Bench
Barx10
135x10
225x6
245x3
285x3

Decline Bench
Barx10
135x10
225x8
315x6

Seated Pec Deck Flyes
165x10
195x10
225x10
250x10

Dips
5x10

5/8/09 Back

Rows
Barx10
135x10
155x6
175x4
185x3
225x3

Shrugs
Barx10
135x10
225x10
315x6
405x3
495x3
135x15

5/7/2009 Day Off

Took the day off from the gym today

5/6/09 Triceps

V-Bar pressdowns
5 sets

One Armed Rope Kickbacks
5 sets

Dips
5 sets of 10

Kazmir Presses
4 sets

Standing Tate Presses
4 sets each arm

Cardio


Saw Dr. Chad for some serious work on the right pec and left wrist.

5/5/09 Chest

Tried some chest work today. Felt okay until I got up over 300lbs and had to back off.

Bench
Barx10
135x10
225x8
315x6
335x3

Incline Bench
Barx10
135x10
225x3
275x2

Cardio

5/4/09 Cardio

Just cardio and foam roller work today

5/3/09 shoulders

Military Press
Barx10
135x10
155x8
175x3
185x1
185x1

Barbell Shrugs
Barx10
135x10
225x8
315x6
405x4
495x2

Behind Neck Press
Barx10
135x10
185x6
225x6
275 Miss

Seated Rear Delt Flyes
120x10
140x10
160x10
175x10

5/2/09 Chest

Felt a little pull in my right pec midway through today so I shut it down

Flat Bench
4 sets

Incline Bench
3 sets

Floor Press
3 sets

5/1/09 Back

Shrugs
Barx10
135x10
225x10
315x10
405x6
495x2

Barbell Rows
Barx10
135x10
185x8
225x5

Face Pulls
80x10
120x10
140x10

Seated Cable Rows
140x10
160x10
180x8

4/30/09 Legs

Hack Squats
180x15
360x12
540x10
720x8
900x8

Seated Calves
90x25
135x25
180x20
225x15

Leg Press
180x12
360x10
540x10
720x8
900x8

Leg Extensions
180x15
270x10
360x10
410x8

4/29/09 Triceps

Wrist is still troublesome, doing the best I can to work thru it. Got my bucket and rice last night, going to start doing the rice digs tonight.

Skull Crushers
4 sets

Overhead Extensions
4 sets

Standing Tates
4 sets

Kazmir Presses
4 sets

V-bar Pressdowns
4 sets

One Armed Kickbacks
4 sets

Cardio

4/28/09 Chest

Bench
Barx10
135x10
225x8
315x3
335x3
355x3

Incline
Barx10
135x10
225x8
245x6
275x3

Floor Press
Barx10
135x10
225x8
275x5

4/26/09 Shoulders

Everything was feeling good until I tried some dumbbell side raises, it felt like somebody stuck a knife into my wrist. At least the pain is getting better during all my other lifts. I am considering getting a bucket and rice and trying rice digs to work through the pain. At this point I will try about anything.

Military Press
Barx10
135x6
155x3
175x3
185x2

Rack Shrugs
Barx10
135x10
225x10
315x8
405x3
495x3

Behind Neck Press
Barx10
135x10
185x10
225x6
275x3

Seated Rear Delt Flyes
165x10
175x10
185x10

4/25/2009 Chest

Bench
Barx10
135x10
225x8
315x3
335x3

Floor Press
Barx10
135x10
225x8
245x6
275x6 (PR on the reps!)

Incline
Barx10
135x10
225x6
245x6
275x4

Dips
4x10

4/24/2009 Back

Pressed for time today

Barbell Rows
Barx10
135x10
185x8
225x3
225x3
135x10

Rack Shrugs
Barx10
135x10
225x10
315x5
405x4

4/23/2009 Legs

Hack Squats
180x12
360x10
540x10
720x8
900x6

Seated Calves
90x25
135x20
180x15
225x12

Leg Press
180x12
Calvesx10
360x12
Calvesx10
540x10
720x8
900x8

Leg Extensions
90x15
180x10
270x10
360x10

Cardio

4/22/09 Triceps

Still trying to fight thru the wrist pain....

Skull Crushers
5 sets

Standing overhead extensions
5 sets

Standing Tate Presses
4 sets each arm

V-Bar pressdowns
5 sets

One armed rope kickbacks
5 sets each arm

Cardio

4/21/09 Chest

Flat Bench
Barx10
135x10
225x8
315x3
335x3

Incline Bench
Barx10
135x10
225x8
245x3
275x3

Decline Bench
Barx10
135x10
225x8
315x6

Seated Flyes
175x10
195x10
215x8
225x6

Dips
4x10

4/20/09 Cardio.

Just a typical cardio and stretching day

4/19/09 Shoulders

Military Press
Barx10
135x8
155x6
175x3
185 Miss
135x6

Barbell Shrugs
Barx10
135x10
225x10
315x8
405x3
495x1
495x1

Behind Neck Press
Barx10
135x10
185x8
225x6
275x2

Rear Delt Flyes
175x10
185x10
205x8

4/18/09 Chest

Flat Bench
Barx10
135x10
225x8
315x4
335x3

Floor Press
Barx10
135x10
225x8
275x3

Incline Bench
Barx10
135x10
225x6
275x3

Pec Deck Flyes
175x10
195x10
225x10

Dips
4x10

4/17/09 Back

Fell asleep early last night, woke up with a headache and no focus. It showed when I got to the gym. For some reason I always have more strength and energy when I get little to no sleep. I had no focus, no drive and no strength today.

Barbell Rows
4 sets

Hammer Shrugs
4 sets

Face pulls
4 sets

Little bit of cardio

4/16/09 Legs

Hack Squats
180x10
360x10
540x8
720x6
900x6

Seated Calves
90x30
135x20
180x12
225x12

Leg Press
180x12
Calvesx10
360x10
Calvesx10
540x10
720x8
900x8

Leg Extensions
90x15
180x10
270x10
360x8
410x5

4/15/09 Triceps

Same wrist pain, different day. Pushing through it.

Skull Crushers
Barx12
65x10
85x10
105x8
115x8
135x6

Overhead Extensions
Barx10
35x10
55x10
65x10
85x10
105x8

Tate Presses
2x40x10
2x50x10

Kazmir Presses
Barx10
135x10
185x10
225x6


Cardio

4/14/09 Chest

Still struggling with the wrist pain

Flat Bench
Barx10
135x10
225x8
315x6
335x3

Incline Bench
Barx10
135x10
225x8
275x6

Floor Press
Barx10
135x10
225x8
275 miss

Dips
4x10

4/13/09 Shoulders

The left wrist is still bothering me quite a bit. Icing it every night and trying to work around it.

Military Press
Barx10
135x10
155x6
175x4
185x2

Rack Shrugs
Barx10
135x10
225x10
315x6
405x4
495x1

Behind Neck Press
Barx10
135x10
225x8
275x4

4/11/09 Chest

Flat Bench
Barx10
135x10
225x8
315x3
335x3

Incline Bench
Barx10
135x10
225x8
245x3
265x3

Floor Press
Barx10
135x10
225x8
275 miss
275 miss

Decline Bench
Barx10
135x10
225x8
315x6

Dips
4x10

4/10/09 Back

Barbell Rows
Barx10
135x10
225x8
275x3

Barbell Shrugs
Barx10
135x10
225x8
315x6
405x3

Seated Cable Rows
120x10
140x10
160x8

Incline Rows
45x10
90x10
135x10
160x8

Cardio

4/9/09 Legs

Hack Squats
180x10
360x10
540x10
720x8
900x4

Seated Calves
90x20
135x20
180x20
225x10

Leg Presses
180x10
Calvesx10
360x10
Calvesx10
540x10
720x8
900x8

Leg Extensions
90x10
180x10
270x10
360x8
510x6

Cardio

4/8/09 Tri's

Skull crushers
Barx10
65x10
85x10
105x10
115x8
125x8

Standing Triceps Extensions
Barx10
35x10
55x10
65x10
85x10

Tate Presses
2x30x10
2x40x10

Kazmir Presses
Barx10
135x10
185x10
225x8

Dips
4x10

4/7/09 Just cardio

Took an extra day off to try and let my wrist recover.

Just did cardio again today.

4/6/09 Cardio

Just cardio and stretching today

4/5/09 Shoulders

My wrist is pretty tore up. The pain became pretty unbearable about midway through so I shut it down

Military Presses
3 sets

Dumbbell Side Raises
2 sets

Barbell Shrugs
4 sets

Behind the Neck Press
4 sets

Seated Rear Deltoid Flyes
3 sets

4/4/09 Chest

Flat Bench
Barx10
135x10
225x10
315x3
335x3
355x1

Incline Bench
Barx10
135x10
225x8
245x6
265x1

Decline Bench
Barx10
135x10
225x8
315x3

Seated Flyes
165x10
185x10
205x10

Dips
4x10

4/3/09 Back

Barbell Rows
Barx10
135x10
185x8
225x8
245x4

Kroc Rows
2x40x10
2x50x10

Seated Cable Rows
120x10
140x10
160x10

Incline Rows
45x10
90x10
115x10

Face Pulls
90x10
100x10
110x10

4/2/09 Legs

Hack Squat
180x12
360x10
540x10
720x10
900x8 (PR on reps)

Seated Calves
90x25
135x20
180x20
225x20

Leg Press
180x10
Calvesx10
360x10
Calvesx10
540x10
Calvesx10
720x10
900x8

Leg Extensions
180x12
270x10
360x10
510x6

Cardio

4/1/09 Triceps

Changing up my usual workout for triceps

Skull Crushers
Barx10
65x12
85x10
105x10
115x10
135x8

Standing Overhead Extensions
Barx10
35x12
65x10
85x10
105x10
115x10

Tate Presses
2x30x10
2x40x10

Kazmir Presses
Barx10
135x10
185x8
225x6


Cardio

3/31/09 Chest

I had a little tweak in the neck/shoulder this morning. Everything was good until my 335's, the bar started to waiver a bit in my left arm and I overcompensated to the right and felt a pull. Racked the weight and called it a day.

Flat bench
Barx10
135x10
225x8
315x3
335x3

Incline Bench
Barx10
135x10
225x8
245x5

3/29/09 Shoulders

I had to push it today because of the weather

Military Presses
Barx10
135x10
155x8
175x6
185x3

DB Side Raises
2x30x6
2x30x6
2x40x5
2x40x5

Barbell Rack Shrugs
Barx10
135x10
225x10
315x6
405x3

Seated Behind the Neck Press
Barx10
135x10
185x8
225x6
275x4

3/28/09 Chest

Left arm still a little troublesome. Didnt push too much today

Flat Bench
Barx10
135x10
225x8
315x3
335x3

Incline Bench
Barx10
135x10
225x6
245x5
275x3

Floor Press
Barx10
135x10
225x8
245x6

Decline Bench
Barx10
135x10
225x8
315x4

Dips
5x10

3/27/09 Back

The left biceps and shoulder was bothering me a little so i backed off on some weight

Barbell Rows
Barx10
135x10
225x8
275x5

Seated Cable Rows
120x10
140x10
160x10
180x5

Lying Incline Rows
45x10
90x10
115x10
135x6

3/26/09 Legs

Hack Squat
180x12
360x10
540x10
720x10

Seated Calves
90x25
135x20
180x20
225x12

Leg Press
180x10
360x10
540x10
720x8
900x8

Leg Extensions
90x15
180x10
270x10
360x10

Cardio

3/25/09 Triceps

Kazmir Presses
Increased weight to failure

One Armed Tates
Increased weight to failure

V-bar pressdowns
Increased weight to failure

One armed rope pressdowns
Increased weight to failure

Cardio

3/24/09 Chest

Flat Bench
Barx10
135x10
225x8
315x3
335x3

Incline Bench
Barx10
135x10
225x6
245x4

Floor Press
Barx10
135x10
225x6
245x6

Dips
3x10

3/23/09 Cardio

Just stretching and cardio today

3/22/09 Shoulders

Military Press
Barx10
135x10
155x5
175x3
185x2

Barbell Shrugs
Barx10
135x10
225x8
315x6
365x3
405x2 (PR!!!)

Dumbbell Side Raises
40x6x4

Seated Behind the Neck Press
Barx10
135x10
185x8
225x6
275x2

3/21/09 Quick Chest Day

Pressed for time this morning, had to move thru fast

Flat Bench
Barx10
135x10
225x8
315x3
335x3

Incline Bench
Barx10
135x10
225x8
245x4
265x3

Seated Machine Flyes
180x10
210x10

Dips
4x10

3/20/09 Back

Barbell Rows
Barx10
135x10
185x6
225x4

Seated Cable Rows
100x10
120x10
140x10
160x8

Kroc Rows
2x50x10
2x60x10
2x70x10

Lying Incline Rows
45x10
90x10
115x8
135x3

Face Pulls
60x10
80x10
100x10
110x10

Cardio

3/19/09 Legs

Hack Squat
180x10
360x10
540x8
720x6

Seated Calves
90x20
180x15
225x10

Leg Press
180x10
Calvesx10
360x10
Calvesx10
540x8
720x6
900x6

Leg Extensions
180x10
270x10
360x6
410x3

Cardio
Everything but the left biceps is feeling great right now. Its always funny how an injury tends to bring around your focus

3/18/09 Triceps

Standing V-Bar Pressdowns
Increased weight until failure

One Armed Rope Pressdowns
Increased weight until failure

Kazmir Presses
Increased weight until failure

One Armed Standing Tate Presses
Increased weight until failure

2 sets of 20 reps with a 10lb dumbbell for rehab work on the torn biceps

Pushed it hard on cardio too

3/17/09 Chest

Took off work today for some mental cleaning. I had extra time and was feeling good...

Flat Bench
Barx10
135x10
225x8
315x3
335x3
355x3

Incline Bench
Barx10
135x10
225x6
245x3
265x3

Floor Press
Barx10
135x10
225x6
245x5
275x2

Decline Bench
Barx10
135x10
225x10
275x6
315x5

Dips
4x10

Cardio

3/16/09 Cardio and Restoration

Stretching

Cardio

Foam Roller Work

3/15/09 Cardio

Went back to the gym and did an extra hour of cardio

3/15/09 Shoulders

Feeling good this morning. Decided to turn up the music and crank up the weight...

Military Press
Barx10
135x10
185x2
195 miss

Standing Barbell Shrugs
Barx10
135x10
225x10
275x4
315x3
365x2

Dumbbell Side Raises
40x6x4

Seated Behind the Neck Presses
Barx10
135x10
185x6
225x4
245x3

Just a side note for Carl, I have been thinking about getting a sled for a few weeks now. I think you have inspired me to finally order it this week.

3/14/09 Chest

The left arm was having some stability issues this morning so I didnt push the weight.

Flat Bench
Barx10
135x10
225x10
315x3
335x3

Incline Bench
Barx10
135x10
185x8
225x6
245x3

Floor Press
Barx10
135x10
185x8
225x6

Dips
4x10

3/13/09 Back

1st back day since the biceps tear. No deadlifting for quite awhile so I will take it easy and work up to it

Barbell Rows
Barx10
85x10
135x10
185x6
225x3

Seated Cable Rows
100x10
120x10
140x10
160x10

Lying Incline Rows
45x10
70x10
90x10

Face Pulls
75x10
90x10
110x10
125x10

Cardio

3/12/09 Legs

Hack Squat
180x10
360x10
540x10
720x8

Seated Calves
90x20
180x20
225x15

Leg Press
180x10
calvesx10
360x10
calvesx10
540x10
calvesx10
720x8
900x6

Leg Extensions
180x10
270x10
360x8

Cardio

3/11/09 Triceps&Biceps Rehab

V-bar pressdowns
145x12
165x12
190x12
205x12
215x12

One arm rope pressdowns
60x12
80x12
90x12
110x12

Kazmir presses
Barx10
135x10
155x10
175x8
185x8
225x6

One armed tate presses
40x10x5 sets

21's
3 sets with 10lb dumbbell on the torn biceps to push more blood thru


Cardio

3/10/09 Chest

Flat Bench
BarX10
135X10
225x8
315x3
355x3

Incline Bench
BarX10
135X10
225X5
275X3

Decline Bench
BarX10
135X10
225X8
275X5
315X3

Dips
4X10

Cardio

3/8/09 Cardio and Restoration

Cardio

Foam Roller Work

3/7/09 Shoulders

Standing Military Press
Bar x 10
135 x 10
155 x 5
175 miss
175 miss

Standing Barbell Shrugs off the rack
Bar x 10
135 x 10
225 x 10
315 x 3
365 x 3

Dumbbell Side Raises
4x30x10

Seated Behind the Neck Presses
Bar x 10
135 x 10
225 x 6
275 miss

Seated Rear Delt Flies
165x10
185x10
195x10

Cardio today am and pm

3/6/09 Chest

Going to start posting again. The biceps tendon is torn, but its workable and there isnt much to do to fix it.

Flat Bench
Bar X 10
135 X 10
225 X 8
315 X 3
345 X 3

Incline Bench
Bar X 10
135 X 10
225 X 5
245 X 3

Decline Bench
Bar X 10
135 X 10
225 X 8
315 X 3

Dips
4X10

Everything feels ok. Left shoulder and wrist started to hurt partway thru.

2/22/09 Injured and some shoulders

I may have torn my previously injured left biceps again yesterday.

It feels like it anyways.

Tried to do some shoulder work and see how it feels

Military Press
Barx10
135x10
155x5
175x5

Barbell Shrugs
Barx10
135x10
225x10
135x5

Behind Neck Press
Barx10
135x10
185x5
225x5

Dumbbell Side Raises
4 sets of 2X30X10

Lots of icing on the biceps, we will see

2/21/09 Chest

Flat Bench
Barx10
135x10
225x10
315x3
335x3

Floor Press
Barx10
135x10
225x10
275x3

Dips
4x10

Pressed for time this morning had to move along. Everything feeling good at the end.

2/20/2009 Catching Up

The last week has been rough. Fighting through the back troubles and then some pec issues popped up too.

I have been getting my back adjusted twice a week for the past few weeks and it is starting to feel better. The pec issue should be taken care of as well so I plan to get back on my regular schedule of lifting and posting.

Only time will tell, but I am feeling good and strong and I am ready to go....

2/11/09 Triceps

Easy work on the triceps. Lots of stretching before, during and after.

4 sets of skull crushers

4 sets of tate presses

4 sets of one armed rope pressdowns

4 sets of v-bar pressdowns

Cardio

I will start posting the weight again next week. This week I am focusing on getting back in the groove again after taking the week off and the back problems.

2/10/09 Moderate Chest

4 sets of flat bench

4 sets of incline bench

4 sets of floor press

3 sets of dips

stretching before and after

2/9/09 Cardio

Just did cardio, stretching and foam roller work.

2/8/09 Light Shoulders

4 sets of military presses

4 sets of barbell shrugs

4 sets of side raises

4 sets of behind the neck presses

4 sets of seated rear deltoid flies

All the weight was kept light and easy.

2/7/09 Light Chest

Back feeling a little better, I decided to do some light chest work.

4 sets on the flat bench

4 sets on the incline bench

3 sets of dips

Everything feels okay

2/5 and 2/6 Not too much

Thursday and Friday I tried to get my cardio and stretching done, but my back was jacked up pretty bad. Went to Dr. Chad on Friday afternoon and iced it at night.

2/4/09 Cardio

Stretching and foam roller work to start.


Did 6 miles on the treadmill. Ran most of it. Had to walk for a few every so often

Recovery day 3 over.

2/3/09 Recovery

Day 2 of recovery started with a lot more stretching. The lower back is still a problem, but it feels a little better than yesterday. It is so difficult to stay away from the weights, even with the back hurting but I managed to do it.

After the stretching I ran for 30 min or so. Once again I didnt count the laps.

Did some foam roller work today as well.

Day 2 of recovery week over...

2/2/09 Recovery

Started off with a lot of stretching. The lower back is still tight and sore.

Ran for about 35-40 min. I didnt keep track of the number.

Day 1 of recovery over....

2/1/09 Shoulders

Military Presses
Barx10
135x10
155x5
175x3

Barbell Shrugs
Barx10
135x10
225x5
315x5

DB Side Raises
4 sets of 30x5

Seated Behind the Neck Presses
Barx10
135x5
225x5
245x5

Ran 10 laps

Lower back is still really sore. Taking the next week off of the weights. Going to run everyday and do a lot of stretching and restoration everyday.

1/31/09 Chest

I have been fighting a lot of strains and injuries lately so starting Monday I am going to try and stay out of the weight room for the entire week. I havent taken more than 1 day off in a week since April of last year when I tore the biceps tendon. Hopefully this will do me some good. I am going to spend the week focusing on my running and restoration.

Flat Bench
Barx10
135x10
225x5
315x5

Incline Bench
Barx10
135x10
225x5
275x5

Dips
3x20

Ran 10 laps

1/30/09 Back and Deads

Deadlifts
Barx10
135x5
225x5
315x5

Barbell Rows
Barx10
135x5
185x5
225x5
275x3

Kroc Rows
70x5
80x5
90x5


Seated Cable Rows
120x10
140x5
160x5

Lying Incline Rows
45x10
90x10
135x5


Hypers
4x10


Ran 10 laps

1/30/09 Legs

Hack Squats
180x10
360x5
540x5
720x5

Seated Calf Raises
90x10
135x10
180x10
225x10

Leg Presses
180x10
Calvesx10
360x5
Calvesx10
540x5
Calvesx10
720x5

Leg Extensions
180x10
270x5
360x5
510x3

Ran 10 Laps

1/28/09 Arms and Deads

Deadlifts
Barx10
135x5
225x5
315x5

DB Curls
2x30x10
2x40x10

DB Hammer Curls
2x30x10
2x40x10

E-Z Bar Overhead Extensions
65x10
85x5
105x5

Tate Presses
2x40x5
2x50x5

Ran 10 Laps

1/27/09 Chest

Started off feeling very good and very strong. My right triceps started to tighten up after the 225's so I ramped it down instead of moving up the weight past 315.

Flat Bench
Barx10
135x10
225x5
315x5

Incline Bench
Barx10
135x10
225x5
275x5

Decline Bench
Barx10
135x10
225x5
315x5

Floor Press
Barx10
135x5
225x5
225x5

Dips
3x20

Ran 10 laps

1/26/09 Cardio and some Deadlifts

Deadlifts
Barx10
135x5
225x5
315x5

Ran 10 laps

Stretching and foam roller work.

My left calf starting bothering me again part of the way through the deadlifts. It just keeps tightening up no matter how much I stretch it...

1/25/09 Shoulders

Going on 2 hours of sleep, I didnt expect to have much in me, but I surprised myself...

Military Press
Barx10
135x5
155x5
175x3
185x0
135x5

Barbell Rack Shrugs
Barx10
135x10
225x5
315x5
365x3

DB Side Raises
4x30x5 both sides

Seated Behind the Neck Barbell Press
Barx10
135x5
225x5
275x5

Seated Rear Deltoid Flies
145x10
175x10
205x10
225x10
245x10

Ran 10 laps

1/24/09 Chest

Flat Bench
Barx10
135x10
225x5
315x5
335x3

Incline Bench
Barx10
135x10
225x5
245x5
265x5

Decline Bench
Barx10
135x10
225x5
315x5

Dips
4x20

Ran 10 laps

1/23/09 Back and Deads

Started off with a lot of stretching, especially my legs.

Deadlifts
Barx10
135x5
225x5
315x5

Kroc Rows
2x50x10
2x70x5
2x90x5

Barbell Rows
Barx10
135x10
185x5
225x5

Hypers
4x10

Ran 10 laps

1/22/09 Legs

Started off with lower body stretching.

Hack Squats
180x10
360x5
540x5
720x5

Seated Calf Raises
90x20
180x20
225x20

Leg Press
180x10
calvesx10
360x5
calvesx10
540x5
calvesx10
720x5

Leg Extensions
180x10
270x5
360x5
380x5


Ran 10 laps

1/21/09 Arms and Deads

I took it a little easy on the arms so that I could focus on the Deadlifts until I get into a good groove with it. It all felt good today.

Deadlifts
Barx10
135x5
225x5
315x5

Skull Crushers
Barx10
65x10
85x10
105x5

Overheard E-Z bar extensions
Barx10
65x10
85x10
95x10

Rope Pressdowns
105x10
145x10
165x10

V bar Pressdowns
105x10
145x10
165x10

DB Curls
2x30x10
2x40x10

DB Hammer Curls
2x30x10
2x40x10

Ran 10 laps and did a lot of stretching throughout the workout. Feeling very good and very strong right now.

1/20/09 Chest

Everything feeling good today. I decided to switch out floor press for decline bench press today. No underlying reason, just felt like mixing it up...

Bench Press
Barx10
135x10
225x5
315x5
335x5

Incline Bench Press
Barx10
135x10
225x5
275x5

Decline Bench Press
Barx10
135x10
225x5
315x5

Dips
4x20 (PR for the 4th set and total reps)

Left the gym feeling very good and very strong today.

1/19/09 Deads and some restoration

This will be the first week of 3 days of deadlifting. We will see how it goes.

Deadlifts
Barx10
135x5
225x5
275x5
315x3

Ran 10 laps

Stretching and foam roller work.

1/19/09 Extra Work

Left work early today. Decided when I got home to get back in the groove with the kettlebell and grip work.

KB swings
6x10

Cleans
3x10 each arm

Arm Bar
3 sets on each side

TGU
5 on each side

200 lb Heavy gripper
3x6 each side
3x6 inverted each side

1/18/09 Shoulders

Everything feels good today. Got a good nights sleep for a change and I was ready for a strong day.

Military Presses
Barx10
135x10
155x5
185x0
185x0
135x10

Barbell Shrugs off the Rack
Barx10
135x10
225x5
315x5
365x2

DB Side Raises
4x30x5

Seated Behind the Neck Presses
Barx10
135x5
185x5
225x5

Seated Rear Deltoid Flies
145x10
175x10
225x5
250x5

I still cant find the groove on my Military Presses. I think I may need to take a week or two off and then see if I can find my focus on them. Otherwise another really good day for me.

1/17/2009 Chest

Another good day. Everything felt good and strong. The only that got me was the floor press.

Bench
135x10
225x5
315x5
365x3

Incline
135x10
225x5
275x5

Floor Press
135x10
225x5
275x0
275x2

Dips
3x20

Ran 8 laps and had to go to work...

1/16/09 Back and Deads

Deadlifts
Barx10
135x5
225x5
315x5

Face Pulls
145x5
175x5
190x5
205x3

Kroc Rows
2x60x5
2x70x5
2x80x5
2x90x5

Standing Barbell Rows
Barx10
135x5
225x5
315x5

1/15/09 Legs

Hack Squats
180x5
360x5
540x5
720x5

Seated Calf Raises
90x20
180x20
225x10

Leg Presses
180x5
Calvesx10
360x5
Calvesx10
540x5
Calvesx10
720x5

Leg Extensions
180x5
270x5
360x5

Hypers
3x10

1/14/09 Arms and Deads

Skull Crushers
65x10
115x10
165x4

Alternating DB Curls
30x10
30x10
40x10

Hammer Curls
30x10
30x10
40x10

Standing Tate Presses
40x10
50x10
60x10

Overhead EZ Bar Triceps Extensions
65x10
85x10
105x5

Rope Pressdowns
160x10
190x10
205x10

V Bar pressdowns
160x10
190x10
205x10

Deadlifts
Barx10
135x5
225x5
315x5

1/13/09 Chest

Feeling pretty good today. My lat is better but I am going to go see Dr. Chad tomorrow for some ART just to be safe.

Flat Bench
135x10
225x5
315x5
335x3
355x3

Incline Bench
135x10
225x5
245x5
275x3

Floor Press
135x10
225x5
275x5 (I think this may be a PR for the reps, I will have to research it)

Seated Pec Deck Flies
160x5
190x5
200x5
210x5

Dips
1 set of 25
1 set of 18 (ran out of gas)

Overall, a really good day for me. My focus is still a mess. My mind wanders in and out, hopefully in due time I will be able to move on....

1/12/09 Restoration

I was going to start adding another deadlifting day today, but my right lat is a little out of whack, so I am going to postpone until weds and hope that it is feeling better tomorrow for chest day

30 min cardio

All over stretching

Foam roller on the back, lats and legs

1/11/09 Shoulders

Another anger fueled morning. Everytime I think I have things straightened out, it all blows up in my face. My only constant is my lifting...

Military Press
Barx10
135x5
155x5
175x3
185x1

Barbell Rack Shrugs
Barx10
135x5
225x5
315x5
365x2

Side Raises
4 sets of 2x30x5

Poor focus all morning, not sure where to go at the moment....

1/10/09 Chest

Feeling great today! I lifted a very large personal weight off my shoulders last night and hopefully that will help me move forward....

Here is what moved today;

Floor Press
135x5
225x5
245x5
275x3

Flat Bench
135x5
225x5
315x5
335x5
365x4

Incline Bench
135x5
225x5
245x5
265x3

Dip
1x25 (PR for reps)

Wrapped it up feeling great, I do believe that I am ready to fight for the kingdom today....

1/9/09 Back and Deads

I am not sure what is going on but I got no sleep last night. I tried everything and finally about 430 I just got up and started my day. My quads are still pretty fried and the right triceps feels better but still a little tight so I was not going to push anything today. I am still blaming the worn out quads on Carl for trying to teach an old dog some new tricks......

Deadlifts Sumo Style
225x5
275x5
315x5
365x0 (I had nothing on these)

Face Pulls
135x5
160x5
175x5
190x5

Kroc Rows
50x5
70x5
80x5
90x5

Barbell Rows
135x5
225x5
275x5
315x5

Hypers
3 sets of 5

I have had several questions about what some of the lifts that I do are so I have started taking pictures and posting them if you click on the my web page link I will try to keep it updated.

My weight is also down 6 lbs from last Friday. I am not sure where this will go, if I start losing any strength I will modify my eating but I think that I can maintain the strength throughout.

1/8/09 Legs

I was up early and feeling pretty good. The right triceps is still tight but it feels better. I am sure it is just a little overworked.
I couldnt sleep again so I was reading power to the people. A lot of information to take in, but I decided to start working in the 5 reps program, but I am still going to do several sets and I will try not to max out weekly, that will be tough to do in the beginning. I am also going to add in more deadlifting during my week. Right now I am only doing it on Fridays. I am thinking that I will try a Monday, Wednesday and Friday split and see how that works for me.

Started off with more stretching than normal, added in the new stretches that Carl showed me yesterday.
Here is what got moved today;

Hack Squat
180x5
360x5
540x5
720x5

Seated calf raise
90x10
135x10
180x10
225x10

Leg Press
180x5
360x5
540x5
720x5
900x5

Leg Extensions
180x5
270x5
360x5


Finished with stretches again. My quads were toast, I think from the swings and learning the new stretches yesterday.

1/7/09 Bi's and Tri's

I was feeling pretty good this morning and I had a lot of energy so I pushed my triceps pretty hard to see what I could move.
***Just a warning to Carl, I havent started to listen to your advice or read Power to the People yet, so you may get the urge to preach at me again after reading this. I humbly welcome your advice and preaching, as in due time, I will begin listening.***

Skull Crushers
35x25
65x10
85x10
105x10
115x8
135x6
145x6

DB curls
2x20x10
2x25x10
2x30x10
2x35x10
2x40x10

DB Hammer Curls
2x20x10
2x25x10
2x30x10
2x35x10
2x40x10

Standing Tate Presses
2x30x10
2x40x10
2x50x6
2x50x6

E-Z Curl Bar Overhead Triceps Presses
35x10
55x10
65x10
85x8
105x8

V-Bar Triceps Pressdowns
120x10
140x10
160x10
180x10
190x10
200x10

Rope Pressdowns
120x10
140x10
160x10
180x10
190x10

Kazmir Presses
Barx10
95x10
135x10
135x8

Ran about 12 laps around the track.

I would guess that this is why my triceps cramped up on me later on working with Carl.

I got just as good of a workout trying to get my form corrected on my kettlebell swings and cleans. Hopefully I have moved past some of my issues and fears of damaging my biceps again.
We did a lot of lower body stretching to try and correct some hip issues that I have.
It felt like about 1000 swings (it was probably 50 or 60) with maybe 10 or 15 having good form.
I will pick these back up Friday or Saturday most likely.
We worked through my issues with the cleans and hopefully I can move forward and progress with these.
We were going to work through some arm bar and turkish get ups, but as soon as I got into position my right triceps locked up on me pretty bad. We tried to do some arm sweeps and stretching to get it to loosen up, but it would not cooperate so I had to back it down.
Dr. Chad worked on the triceps and my lat that has been giving me trouble and I am confident that they will be ready to go for a good chest day on Saturday. Legs and deadlifting are my next two days in the gym, I am feeling good and looking for some big numbers.......

Just a side note, I have also begun to try and clean up my diet, I have always started the day good with a protein shake, but as the day progressed, my food choices would prgressively get worse and worse. Hopefully since this is our slower time of the year at the restaurant, I will have a little more opportunity to eat better and not just grab a sandwich or pizza. Stay tuned to this one....

1/6/09 Bad Day

I was not going to post this because I was not able to accomplish anything today, but one of my goals here is to possibly help others to push themselves through obstacles or trying times. Lately my focus has been lacking, my mind is somewhere else but I am usually able to reign it in for my training. Last night and this morning I failed. I was not able to sleep at all and my chest day was a failure....

Flat Bench
135x10
225x10
315x3

Floor Press
135x10
225x8
265x3

Incline Bench Press
135x10
225x8
245x3
My form was terrible on these, I could feel it. On the last set my left lat pulled on me so I backed off. I can only blame myself because I was not focused on the task at hand. The only positive that I can take away from this is that a year ago I would have kept going, I would have tried to push through the pain instead of listening to my body.

As we get older, it does help to get smarter too so that we can live to fight another day.....

Tomorrow, I will fight again.

1/5/09 Cardio and stretching

30 min on treadmill

Shoulder sweeps

Foam roller work on the calves, hammies and backs of my knees

1/4/09 Restoration

KB arm bar
3 sets each side

Arm bar into TGU
3 sets each side

KB cleans
3x10 each side
I still have to cheat a little with the left arm, but it is improving

KB swings
3x10

200 lb heavy grippers
3x6 each hand
3x6 inverted each hand

1/4/08 Shoulders

Standing Military Press
Barx10
135x10
165x3
185x2
195x0
195x0 (I will get this PR next week)
135x10

Standing Barbell Shrugs off the Rack
Barx10
135x10
225x8
315x3
365x2
365x0 (Thought that I had some more left in me)
315x3

DB Side Raises
2x25x10
2x25x10
2x30x10
2x30x10

Seated Rear Deltoid Flies
175x10
220x10
245x10
265x6
270x4 (PR)

I was close on the Miltary Presses. I feel very confident that I will get the 195 next week...

1/3/08 Just Benchin'

Flat Bench
Barx20
135x15
225x10
315x6
335x4
355x3
365x2
365x2
315x5
225x5

Took it easy today. Planning to change my routine in the coming weeks....

1/2/09 Deadlifts and Back work

My left knee is still bothering me, I was still able to get some deadlifting in;

Deadlifts
Barx10
135x10
225x5
275x5
315x2
365x1
365x1

Face Pulls
120x10
145x10
165x8
190x6

Incline Face Down Rows
45x10
90x10
115x6
135x3

Seated Cable Rows
120x10
140x10
160x5
170x3

1/1/09 Legs

Hack Squat
180x10
360x10
540x8
720x6

Seated Calf Press
90x25
180x15
225x10
225x10

Leg Press
180x10
360x10
540x10
720x8
900x6

Leg Extensions
180x10
270x10
360x6
360x4

Reverse Hypers
3x10