10/10
close grip bench 3 x 10 w/135
cable lat raises 3 x 10 w/15
db pullovers 3 x 12 w/30s/40s
barbell curl 3 x 10 w/50/60/70
db curl 3 x 10 w/30s
cable curl 3 x 10 w/65
single arm preacher curls 3 x 10 w/25
The pump lasted from about 6 am until about 4 pm.
That was a lot of work right there.
Very good effort!
10/13
incine bench 3 x 10 w/135,145,145
machine bench 3 x 10 w/110/165/165
smith incline bench 3 x 10 w/115/135/135
pec dec 3 x 12 w/130
machine dips 3 x 12 w/200/220/220
That is good work on the incline bench.
. Used to do MUCH more, but everyone says that eventually.
10/14
wide grip pullups 3 x 12
single arm chest supported machine row 3 x 10 w/90/135/145
cable rows 3 x 20 w/120/140/140
incone db rows chest supported 3 x 15 w/30s
cable curl 3 x 10 w/57
I forgot to post yesterday or I accidentally posted in someone else’s log.
10/1
close grip bench 3 x 10 w/135
cable lat raise 3 x 10 w/15
db pullovers 3 x 10 w/30s/35s/35s
barbell curls 3 x 10 w/70
dumbbell curl 3 x 10 w/30s
cable curls 3 x 10 w/57
machine tricep pushdowns 3 x 15 w/200/220/220
Fried but felt good. Pump didn’t last as long as Monday’s.
No, not everyone. Just the ones who’ve kept at it.
They’ll be glad to have gotten the workout done, I’m sure! 
That was still a lot of work.
Thanks guys. Haven’t faded into the sunset yet.
10/18
leg curl 3 x 10 w/120
dumbbell deadlift 3 x 10 w/65s/70s/75s
machine shrugs 3 x 12 w/180/270/360
reverse pec dec 3 x 12 w/80
overhead cable pullovers 3 x 12 w/30
10/20
incline barbell press 3 x 10 w/135/155/185
flat machine press 3 x 10 w/90/140/140
high incline smith machine shoulder press 3 x 10 w/135
pec dec 3 x 10 w/120
machine dips 3 x 15 w/180
10/21
wide grip pullups 3 x 12
single arm machine rows 3 x 10 w/90, 100, 145
seated rows 3 x 20 w/120
incline bench chest supported db rows 3 x 15 w/30s/40s/40s
preacher curl one arm 3 x 10 w/25
cable curl 3 x 10 w/50
Good workout despite no pump.
10/22
leg press 3 x 10 w/180/300/390
belt squat 3 x 8 w/230/320/410
leg extension 3 x 10 w/175
decline crunch 3 x 10 w/85/95/95
seated calf raise 3 x 10 w/140/175/175
Decided to go light today. Hip hurts.
10/27
laid off 4 days. Felt good.
incline bench 3 x 12 w/135/155/155
machine bench 3 x 12 w/90/110/130
pec dec 3 x 15 w/120
wide grip pullup 3 x 10
close grip pulldown 3 x 1 w/120/120/145
cable row 3 x 15 w/120
upper chest and bach felt pumped for awhile. Like this grouping. I’ve done these exercises but not on same day.
10/28
leg press 3 x 8 w/280/370/460
belt squat 3x 10 w/400/490/640
leg extension 3 x 15 w/ 175
decline crunch 3 x 15 w/85/95/95
seated calf raise 3 x 15 w/140/170/170
abductor machine 3 x 10 w/175
10/29
cable lateral raise 3 x 15 w/5/10/15
reverse pec dec 3 x 15 w/85
barbell curl 3 x 12 w/60/70/80
v bar tricep pressdown 3 x 15 w/57
db curl 3 x 10 w/30s
overhead tricep extensions cable 3 x 12 w/40
Same exercises as previous workout routine, but mixed up. This one takes more effort so far.
11/3
incline press 3 x 10 w/135
machine bench press 3 x 10 w/110/140’/160
pec dec 3 x 12 w/130
pullup 2 x 10/1 x 8
close grip pulldowns 3 c 10 w/72
seated cable rows 3 x 15 w/140
cable curl 3 x 15 w/42
barbell curl 3 c 10 w/50
11/4
leg press 3 x 10 w/380
leg extension 3 x 12 w/175
Decline crunch 3 x 15 w/175
seated calf raise 3 x 15 w/16
rdl 3 x 15 w/ 50s/70s/70s/70s
machine dips 3 x 15 w/180
overhead tricep extensions 3 x 10 w/50
11/5
cable lat raise 3 x 15 w/10/15/20
cable crossover 3 x 15 w/same
barbell curl 3 x 12 w/50/60/70
v bar tricep pressdown 3 x 15 w/50
overhead cable tricep extension 3 x 12 w/35
Hip feels pretty good today after skipping belt squats yesterday.
11/7
db bench press 3 x 10 w/45s
incline machine press 3 x 10 w/90/110/110
chest supported machine row 3 s 12 w/90/180/180
incline db row 3 x 10 w/35s/45/45s
machine lat raise 3 x 15 w/50