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.