7/14/09 - Back and Bi's Day

Wide grip pull ups

• 15reps
• 10reps
• 8reps

Machine Face Pulls (rows)

• 185- 8reps
• The whole stack- 8reps
• The whole stack plus some magnet weights- 8reps

Seated Dumbell Curls

• 35's- 8reps
  
• 40's- 8reps
• 45's- 8reps

Barbell Preacher Curls

• Small Straigh bar + 30lbs
• Small Straight Bar + 40lbs
• Small Straight Bar + 50lbs

Super set Roman chair situps and close grip machine curls.

7/13/09 - Chest Day

Dumbell Bench

• 55's- 10reps
• 85's- 8reps
• 100's- 8reps
• 135's- 6reps

Incline Barbell

• 185- 8reps
• 205- 8reps
• 225- 8reps

Flat Dumbell Fly's

Cable Crossovers

Roman chair situps

7/6/09 - chest Day

Bench

• 135- 10reps
• 185- 10reps
• 225- 6reps
• 275- 8reps
• 315- 4reps - PR

Incline Dumbells

• 55's- 8reps
• 75's- 8reps
• 95's- 8reps

Incline Fly's

cardio.

6/15/09 - Chest Day

Dumbell Bench Press

• 55's- 10reps
• 85's- 8reps
• 110's- 8reps
• 130's- 6reps

Dumbell Incline Bench Press

• 65's- 8reps
• 75's- 8reps
• 85's- 8reps

Incline Dumbell Fly's

• Three sets of 8 with 35's.

30 minutes cardio.

Chest Day - 6/8/09 - Off One

Dumbell Bench Press

• 55's- 10reps
• 75's- 8reps
• 95's- 8reps
• 110's- 10reps
• 120's- 8reps

Incline Dumbell

• 55's- 8reps
• 85's- 8reps
• 95's- 8reps

Incline Dumbell Fly's

• 35's- 8reps
• 40's- 8reps
• 40's- 8reps

Cable Crossovers

• 40's- 8reps
• 60's- 8reps
• 70's- 8reps

30 minutes cardio.

Chest Day - 6/3/09 - 41one

Bench

• 135- 15reps
• 185- 6reps
• 225- 4reps
• 275- 1rep
• 315- 1rep
• 345- 1rep

345 felt good. I think I could have gotten 355.

Incline Dumbell

• 75's- 10reps
• 90's- 8reps
• 100's- 8reps

Incline Dumbell fly's

• 35's- 8reps
• 40's- 8reps
• 40's- 8reps

Body Weight Dips

• 3 sets of 15reps

Roman chair situps

• 3 sets of 15reps

35 minutes cardio.

Leg Day - 5/29/09- 36one

Squats

• 135- 10reps
• 185- 8reps
• 225- 8reps
• 315- 5reps

Lunges

• 3 sets of about 50 feet with 40lb dumbbells in each hand.

Leg Curls

• 100- 10reps
• 120- 10reps
• 130- 9reps

Arm Curls

• 80- 8reps
• 90- 8reps
• 100- 8reps

Machine Preacher

• 50- 10reps
• 60- 10reps
• 70- 10reps

Moe's Burrito.

• One rep.