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