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.