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