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