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