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.
  

Chest Day - 5/26/09 - 34one

197lbs.

Bench

• 135- 10reps
• 185- 8reps
• 205- 8reps
• 275- 8reps PR

8 reps with 275 felt kinda easy. I was so surprised I almost started laughing on rep 6. Next week I am going to start working with 315 to get used to the weight. Then ill max in a month or so.

Incline Dumbell

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

Incline fly's

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

Cable Crossovers

• 50's- 8reps
  
• 60's- 8reps
  
• 60's- 8reps

30 minutes cardio.

5/18/09 - Chest Day - 26one

194lbs.

Dumbell Bench

• 55- 10reps
• 75- 10reps
• 95- 8reps
• 120- 8reps

Incline Dumbell

• 60- 8reps
• 75- 8reps
• 95- 8reps

Dumbell Fly's

• 40- 8reps
• 45- 8reps
• 40- 8reps

Cable Crossovers

• 50- 8reps
• 60- 8reps
• 60- 8reps

30 minutes cardio.

5/11/09 - Chest - 19one

195lbs.

Dumbel Press

• 55's- 10reps
• 80's- 10reps
• 95's- 8reps
• 120's- 8reps

Incline Dumbel fly's

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

Cable Crossovers

• 100- 8reps
• 120- 8reps
• 140- 8reps

Peck Deck

• 140- 8reps
• 150- 8reps
• 150- 8reps

Three sets roman chair sit up's.

25 minutes cardio.

I ment 5/6/09

5/7/09 - Legs - 14one

Squats

• 135- 10reps
• 185- 8reps
• 225- 8reps
• 275- 8reps

Felt pretty easy on 275. Going for 315 for 6 reps next week.

Leg Extensions

• 90- 12reps
• 100- 10reps
• 100- 10reps

Leg Curls

• 90- 8reps
• 100- 8reps
• 100- 8reps

Three Sets of calf raises

Hainging leg raises- 3sets of ten.

40 minutes cardio.

5/5/09 - Arms - 13one

Barbell Curls

• 50- 10reps
• 80- 8reps
• 90- 8reps
• 100- 8reps

Dumbell Curls

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

Preacher Machine

• 3 burnout sets

Skull Crushers

• 25's on each side.
• 35's on each side.
• 40 on each side.

Push Downs

• 50- 15reps
• 60- 12reps
• 70- 12reps

Overhead Extensions

• 100- 12reps X 3sets.

40 minutes of cardio.

5/4/09 Chest - 12one

192lbs

Dumbell Bench Press

• 55- 10reps
• 55- 10reps
• 85- 8reps
• 100- 8reps
• 110- 8reps

Didn't have a spot. Going for 120's next week.

Incline Bench on smith machine

• 135- 8reps
• 155- 6reps
• 175- 8reps

Got a bad cramp in my rear shoulder. Chest work out is over.

40 minutes of cardio.

4/30/09 - Back Day - 8one

190 1/4lbs.

Squats

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

Leg Extensions

• 90- 10reps
• 80- 10reps
• 80- 10reps

Leg Curls

• 90- 12 reps
• 90- 10reps
• 90- 10reps

Abs (Hanging leg raises)

• 3 sets of 10reps.

30 minutes of cardio on eliptical.

4/29/09 - Back Day 7one

Bent barbell rows

• 135- 12reps
  
• 185- 8reps
  
• 225- 8reps
  
• 275- 8reps- PR
  
• 315- 3reps - PR

Cable Rows

• 190- 8reps
• 210- 8reps
• 230- 8reps

Face Pulls

• Three sets semi light weight.

Barbell curls

• 80- 8reps
• 90- 8reps
• 90- 8reps

Machine Preacher Curls

• Three sets medium weight for a burnout. 60lbs then 50lbs.

Abs where super setted with curls.

Skipped today - 6one

4/27/09 Chest day - 5one

192lbs.

Bench - Dumbells

• 55- 12reps
  
• 85- 8reps
  
• 95- 8reps
  
• 110- 8reps

Incline - Smith Machine

• 135- 8reps
  
• 185- 8reps
  
• 225- 8reps
  
• 275- 6reps 3 with help
  

Incline fly's

• 30- 8reps
• 40- 8reps
• 45- 8reps

Cable Fly's

• 40- 8reps
• 50- 8reps
• 50- 8reps