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