Leg Day 11/19/08

Box Squats

• 135- 10reps
• 225- 6reps
• 315- 6reps
• 405- 1 1/2 reps
• 275- 10reps- Took the box away and did deep squats.

Leg extensions

Leg Curls

Abs

Bench Day 11/17/08

Flat Bench

• 155- 10reps
• 175- 6reps
• 205- 4reps
• 275- 2reps
• 305- 2reps
• 275- 2reps
• 295- 2reps

Skull Crushers

• Two sets with a 25 on each side of an easy curl bar.
• One set with a 25 and a ten on each side.

Abs

• Roman chair sit up's.
• Hanging leg raises.
  

Bench Day 11/10/08

Flat Bench

• 145- 10reps
• 175- 6reps
• 205- 4reps
• 275- 2reps
• 275- 2reps
• 275- 2reps
• 295- 2reps
• 175- 10reps
• 175- 10reps
• 175- 10reps

Roman chair situps

• Three sets of 10 normal then supersetting with 5 right then 5 left side crunches.

Hanging leg raises

• Two sets of eight

25minutes of cardio.

10/29/08 Back Day

Box Squat

• 135- 10reps
• 225- 6reps
• 315- 6reps
• 405- 1rep
• 365- 4reps

Leg Extensions

• 150- 8reps
• 150- 8reps
• 150- 8reps

Glute Ham Raises

• Two sets of 8reps

Leg Curls

• 90- 8reps
• 100- 8reps
• 150- 4reps

12 minutes cardio.

I wasnt feeling all that strong today. It could be the dead lifts the day before. I havent done them in three months and they made my inner thighs sore. Hope fully next week I get 405 for four or five reps.

10/28/08 back Day

Rack Pulls (3" below the knees) no straps

• 225- 8reps
• 315- 4reps
• 365- 2reps
• 405- 1rep
• 455- 1rep
• 495- failed
• 365- 12reps
  

Bent rows

• 135- 8reps
• 185- 8reps
• 225- 8reps

Face Pulls on a machine, yes I said a machine.

• 200- 10 reps
• 225- 8reps
• 240- 8reps

Shrugs on the standing calf raise machine

• 210- 10reps
• 285- 8reps
• 285- 10reps

20 minutes cardio on the elliptical.

10/27/08 Bench Day

Flat Bench

• 145- 10reps
• 175- 6reps
• 205- 4reps
• 260- 4reps
• 260- 4reps
• 260- 4reps
• 270- 4reps
• 175- 20reps
• 175-20reps
• 175- 15reps

Incline bench

• 135- 6reps
• 175- 6reps
• 175- 6reps

Cable Fly's

• 40's- 10reps
• 60's- 10reps
• 60's- 9reps

Cardio

• 20 minutes on elipticle.
  

10/22/08 Leg day

Box Squats

• 135- 8reps
• 185- 8reps
• 225- 8reps
• 275- 8reps
• 315- 6reps
• 365- 8reps

Leg press

• 3 plates each side- 8reps
• 4 plates each side- 8reps
• 5 plates each side- 8reps

Leg extensions

• 190- 8reps
• 190- 8reps

Leg curls

• 90- 8reps
• 110- 8reps
• 130- 6reps

Glute Ham raises

• Two sets of eight to failure.
  

10/21/08 Back Day

40 Deadhang Pullups

• Set of 10
• Set of 8
• Set of 8
• Set 0f 8
• Set of 6

Bent Barbell rows

• 185- 8reps
• 225- 8reps
• 245- 8reps

Seated cable rows

• 180- 8reps
• 200- 8reps
• 200- 8reps

Barbell Curls

• 60- 8reps
• 80- 6reps
• 80- 6reps

Alternating dumbell curls

• 35's- 8reps
• 40's- 6reps
• 40's- 6reps

15 minutes cardio.

10/20/08 Bench Day

We are doing a twice a week bench program to up our max. It seems to be working well. This was week 4 for me.

Flat bench

• 145- 10 reps
• 175- 6reps
• 205- 4reps
• 260- 4reps
• 260- 4reps
• 260- 4reps
• 260- 4reps
• 175- 20reps
• 175- 18reps
• 175-15reps

Incline Dumbell

• 90's- 4reps
• 85- 6reps
• 85- 6reps

I felt strong on the 4 sets of 260. After that I was pretty dead and my form was "out the window". Next week is the same weight so hopefully it is a little easier on the burn out sets and dumbells.

7/22 Back day

Deadlifts: No straps

• 225- 6reps
• 315-6reps
• 365-10reps
• 405-1rep

I'm trying to keep up with my partner. Old pneumatic back I call him. He did the same until 405 which he got 5reps. Then did 455 for 3reps.

A little grip work

• 3 ten lb plates shiny side out- about 10 seconds
• 2 twenty five lb plates shiny side out- about 10 seconds also.
  

Wanted to go on but Moe's was calling and I was toast. After all this was my first heavy day since my injury. I'm felling pretty good.

Still letting my collar bone pull thing heal. This is a good time to deload and relax. We have been hitting it pretty hard for about 6 months now and are beginning to wear out. Another week and ill be back in the gym taking it pretty easy for a week or so.

7/5/08 Body Building day

My partner and I had what I like to call a "Body Build Off" today. We saw who could get the best pump in all areas and who looked the best by the end of the work out. It was close.

Bench:

• 225- 10 times slow! for two sets.
  

Tricep push downs

• 120- 20 times- Two sets
  

Flys

• 150- three sets of 10reps

Shoulder Press

• 90lb dumbells- 3 sets of eight

Side Laterals

• 30lb dumbells- Three sets of eight

Shoulder shrugs

• 315- Three sets of eight

Leg press

• 6plates on each side- Three sets of eight

Bent rows

• 275- Two sets of 6reps

Pose off

• Me in a bikini
• AMAZING!

Just kidding no Bikini. Or was there?

7/2/08 Legs

Squats

• 185- 8reps
• 225- 6reps
• 315- 1rep
• 365- 1rep
• 405- 1rep PR

Leg Press

• 6plate- 8reps
• 10 plates- 8reps
• 12 plates- 6reps

Glute Ham's

• 3 sets of eight. We are starting to get low.

Leg Curls

• 120- 8reps
• 160- 6reps

Calfs

• Standing, Donkey, Seated
• Two sets of eight pretty heavy.
  

7/1 Chest

Flat bench

• 135- 8reps
• 185- 8reps
• 225- 8reps
• 275- 2reps
• 315- 1rep PR

Incline Dumbels

• 85- 8reps
• 95- 8reps
• 110- 6reps
• 120- 3clean, 4 with a bump, 5 with a spot.

DEAD!

6/30 Back Day(Light)

First day back since my weird collar bone area pull thing. Did some back today pretty light.

Bent Barbell rows

• 135- 8reps
• 185- 8reps
• 225- 8reps

Lat Pull Downs

• 130- 8reps
• 150- 8reps
• 170- 8reps

Seated Cable Rows

• 160- 8reps
• 180- 8reps
• 200- 8reps
  

6/24 Back

Deadlifts

• 135- 8reps
• 225-8reps
• 315-6reps
• 455-failed
• 405-1rep.

During that one 405 I think i tore or pulled something around my collar bone. It made a crackling sound followed by some serious pain. It hurts when I let my shoulder fall with the weight of my arm.

6/20 Shoulders

Press (dumbells)

• 55-8reps
• 80-8reps
• 90-6reps
• 100-5reps- failed on the 6th and got a spot.

Side laterals

• 30-8reps
• 40-8reps
• 45-6reps

Bent over flys over a incline bench

• 20's-8reps
• 25's-8reps
• 25's-8reps

Front raises- With a bar leaning back against a wall (No swinging).

• 40-8reps
• 50-8reps
• 50-8reps- Rep 6 held for 2 seconds, 7 for 3 seconds, 8 for 4 seconds.

Cable behind the back side laterals

• 40-6reps
• 50-6reps
• 60-6reps
• Burn out- 60 for 8, 50 for 10, 40 for 12. Non stop with one arm then switch.

Five Guy's

• Double bacon cheese burger with mushrooms, onions, and A-1.
• Fry's
• Single cheeseburger same sides to go.
  

• 20
  

6/18 Leg day

Squats- Below paralell (Ass in the grass)

• 138-8reps
• 225-8reps
• 275-6reps
• 315-6reps

Leg Press

• 6plates- 8reps
• 10plates- 8reps
• 10plates- 6reps

Glute Ham Raises

• 3 sets of eight.

Leg Curls

• 100- 8reps
• 120-8reps

Calfs

• 3 burn out sets of Standing, donkey, and seated raises.
  

Chest day

Flat Bench

• 135-8reps
• 185-8reps
• 225-8reps
• 315-failed...Pissed!
• 225-7reps
  

Incline Dumbell

• 80's-8reps
• 90's-8reps
• 110's-6reps

Flys on the peck deck

• 180-10reps
• 210-10reps
• Whatever the whole machine is -10reps X 2.

Cable Crossovers

• 60lbs in each hand- 3sets of 8reps.
  

6/16 Back Day

Wide Grip Pull ups (40 total)

• 8
• 10
• 10
• 10
• 2

Bent Rows

• 135- 8reps
• 225- 8reps
• 245-6reps
• 275-6reps

Lat Pull Downs

• 120-8reps
• 160-8reps
• 180-5 clean reps 2 leaning back a little.

Seated Cable Rows

• 210-8reps
• 230-6reps
• 250-3reps

Moe's Southwest Grill

• Triple Indy Double meat chicken & Steak