June 07, 2008
BB Flat: 2401 250X 2251 2004
DB Flat: 7011 759 806
Cable Benching: 409 359
54 Dips: 17, 12, 10, 7, 8
Elbows Out Extensions: 509 554
Standing Militaries: 956
Notes: Didn’t sleep well last night, diet’s been shit last few days, plus I ate too soon before the workout. Pretty much sucked ass, but I do like the idea of doing 50 dips, much like the 50 pullups idea.
June 15, 2008 Sunday Chest Triceps Shoulders
BB Flat: 18510 2255 2501 270X
DB Squeeze Press: 5512 659
DB Incline: 806 757
Cable Flyes: 3512 408
50 Dips: 12, 15, 12, 11
Elbows Out Extensions: 507 558
Seated DB Military Presses: 459 507
Running: 5 minutes / 0.5 miles
Notes: Was down the beach most of this week so I had to shift around days. Great session though, had a lot of energy and almost bagged a new high on flat benching. Only went for a brief run to stretch everything out, I’ve been playing a lot of basketball so I don’t want to wear my legs down.
June 16, 2008 Legs
BB Squats: 2253 2453 2652 2851 3001
BB Hacks; 3001 3401
BB Calf Raises: 27512 30011
BB 1 Leg Raises: 2752
Prone Leg Curl: 2005
Seated Calves: 13511
Notes: Good session. Decided to do a set or two of several different things just to test how my legs felt, since I’ve been playing a lot of basketball lately. They feel good, and as strong as before I started playing this summer, if not more so.
June 18, 2008
50 Pullups 10 lbs.: 11,10,6 (WTF), 10, 6, 7
DB Rows: 1204 1106
Chest Supported Rows: 10012 11010
Cable Rows: 1506 12011
DB Shrugs: 11010
DB Incline Curls: 309
Cable Curls: 45*14
Running: 30 minutes / 3 miles
Notes: Was pretty flat on pullups for some reason. The rest of the workout was good, I went with higher weights (for me anyway) and I am wicked sore now. The run went by really fast.
June 22, 2008 Sunday Chest/Tri/Shoulder
BB FLat: 2304 2501 2005 1858
BB Incline: 1756 15510
DB Flat: 759 7010
Cable Flyes: 4010 458
Elbows Out Extensions: 559 606
Closegrip Bench: 1558 1706
BB Standing Military Presses: 8510 957
Notes: Decent session…I’ve felt a little aimless the last few chest days…I think I’m going to go for a new high next week. No running this time since I played basketball for 3 hours on Saturday.
June 23, 2008 Monday Quads, Calves
BB Front Squats: 9510 11510 12510 13510
BB Calf Raises: 27512 30510
Seated Calves: 13512 14512
Leg Extensions (Plate loaded): 90*15
Notes: Trying to get the hang of front squats…didn’t run as I’ve still got shin splints from bball on saturday for some reason.
June 24, 2008, Tuesday Running
Running: 2.5 miles / 23 minutes
Notes: Went for a run down to the banks of the Charles River in Cambridge after the thunderstorms. It was very cool, but VERY damp…It felt like I was breathing soup.
June 25, 2008 Back, Hamstrings, Biceps
BB Bent Knee Deadlifts: 3451 3651 3851 4051 4251 (NEW PR!!!)
50 Pullups (BW): 14, 11,9.8.8
Chest Supported Rows: 1105 Lats are toasted at this point.
DB Shrugs: 10010
Cable Curls: 5014
Notes: YESSSS!!! First new PR on a major compound movement other than bench in like years. I have no idea where this came from. I pulled 385 very easily so I figured I’d try 4 wheels which is the highest I’d attempted in a year…that went up easy enough…so I figured why not try and set a new record, and I did! Sooo happy! My old record of 420 was done at 197 lbs. This 425 was at 186.
Afterwards I was fried, so I kept the rest of the workout fairly short.
June 28, 2008 Chest / Triceps / Shoulders
BB Flat:2451 2601 270X 2253
DB Incline: 7511 953 (NEW PR!!!) 100X 856
Cable Benching: 459 507 604 (NEW PR!!)
Rack Lockouts: 2753 2952 3152 (NEW PR!!) 3251 (NEW PR!!)
Standing BB Military Presses: 9511 105*7
Running: 30 minutes / 3.0 miles
Notes: Well boy oh boy! I missed a new record on flat benching, but set a ton of new records everywhere else. Wasn’t sure I would ever break 90 on DB Inclines, but did that quite easily. Almost had the 100s but just missed. I really feel like I could push about 340 on rack lockouts next time. Good session.
June 29, 2008 Sunday Legs
BB Squats; 2751 3051 2453
Seated Calves: 9012 11512
Plate Loaded Leg Extensions: 9015
Notes: I’ve been playing a ton of bball lately so I don’t want to kill my legs for that. This is my typical low volume summer leg day. Just squat heavy to maintain some decent strength, and don’t tax them so much that I shit the bed in basketball.
July 01, 2008 Tuesday Basketball
Full Court Basketball: 4.5 hours
Notes: Played a tonnnnnnn of basketball. My legs are so sore.
July 02, 2008 Wednesday Back, Biceps
50 Pullups (10 lbs.): 12, 11, 8, 7,7
DB Rows: 1203 10010
Chest Supported Rows: 9015
BB Curls: 4530 45*12
Notes: Just a quick session. I wasn’t feeling particularly ‘spunky’ for this session. Probably from all the basketball I played the 2 days prior.
July 02, 2008 Wednesday Basketball
Full Court Basketball: 3.5 hours
Notes: OK, NOW my legs are dead.
July 05, 2008 Saturday, Chest, Triceps, Shoulders
BB Flat: 2257 2158 2057 1959
DB Incline: 953 806
DB Squeeze: 6010 6510
Cable Flyes: 458 3510
BB Closegrip Benching: 1607 1704
BB Standing Military Presses: 1058 1153
Notes: Good sessions, was a bit out of it since I didn’t sleep too well friday night. No running still since I’m probably going to be balling more this weekend.
July 06, 2008 Sunday, Basketball
1/2 Court Basketball: 2.5 hours
Notes: Legs are really tired. I can’t imagine what they’d feel like if I had been running all this past week and had done a leg day today. I can barely walk now haha
make sure your going all the way down on front squats 
[quote]Darin1 wrote:
make sure your going all the way down on front squats :)[/quote]
thanks
July 9, 2008 Wednesday Back, Biceps, Hams, Running, Basketball…
BB Bent-knee dl: 3151 4151 4301 NEW PR!! 3153
51 pullups (bw): 14, 11, 9,7,6,4
Trap-bar shrugs: 16016
Cable Curls: 6011
Running: 30 minutes / 3 miles
Basketball: 90 minutes
Notes: Holy shit. Hardest rep of my life on that 430. I got it up halfway and then I died. I didn’t want to drop it so I kept my form and I pulled that bitch up centimeter by centimeter cursing and dropping F-bombs and yelling to myself not to be a bitch.
I honestly thought I was going to die. Good times. I was drained after that. Then I ran for 3 miles for some reason. Got home from the gym and before I could even eat my room mate told me they were playing ball at the court so I went and did that for 90 minutes. Now I need food, and to die in bed for a while.
July 14, 2008 Monday Chest/Tri/Delt
BB Flat: 2256 2353 2156 2057
BB Incline: 1757 1657 1558
DB Squeeze: 659 705
Dynamic B.P.: 8510 6510
Dips: BW10 BW10
Elbows Out Ext: 505 tri’s toasted.
BB Standing Mils: 105*4 done.
Notes: Yeah I was pretty much toast. Just got back from the beach the night before. I should rebound next monday with my usual numbers.
July 16, 2008 Back, Biceps
Power Snatch: 65:5x5
Midgrip Pullups: BW: 5x5
Overhand Seated Rows; 1008 908 708
DB Row Straight Arm 30wtf what a piece of shit exercise.
Rear Delt Raises: 124 104 55 38
Running: 30 minutes / 3 miles
Basketball: 2 hours
Notes: Tried the big back stack from the article on here. Quite disappointed with it. The tempos are WAAAY too slow, so on pullups as I’m taking 3 seconds to pull myself up I feel it entirely in my biceps, my lats weren’t even flexed, and I couldn’t because of how long the reps took. The DB Row W/ Straight Arms are just an absolute trash exercise. Keeping your arm at the same angle throughout takes more out of your tricep than lats. So I went for a run and was sucking tubes, but I powered there, came home,and played basketball. Also, I’m trying power snatching again. It kind of hurts my spine, but I’ll give it a chance.