Cozzy's Log

Training Logs
21

Monday, 2010-11-08

Dips
-8xBW + 70
-8xBW + 70
-7xBW + 70 (So close. Damn.)

Skull Crushers
-8x80
-8x80
-7x80 (Failed on the 8th rep)

Rope Pulldowns
-8x37.5
-8x37.5
-8x37.5 (Notes say to bump to 40, and do 6 reps each set perfectly. Need to work on form here)

2Hand Cable Pulldowns
-8x55
-8x55
-8,8,8,8,8 x 55,47.5,40,35,30 (Nice dropset. Stay 1 more week for elbow form)

EZ Curls
-5x90
-5x90
-5x85
-4x85 (Damn it. High weight for first two killed me.)
-5x80 (Nice. Try this again and see how many sets of 90…)

Dumbbell Curls
-8x35
-8x35
-8x35

Machine Preacher Curls are “broken”

Fat Grip Hammer Curls superset w/ Hammer Strength High Curl Machine
-8x20 + 4,5,6x50,40,30
-8x20 + 5,6,8x40,30,20
-8x20 + 5,6,8x40,30,20

Dumbbell Preacher Curls
-5x30
-5x30
-5x30

22

Tuesday, 2010-11-09

Doing flat bench because I missed two Saturdays of benching now.

Flat Bench Press
-8x180
-6+2x180
-6+2x180 (Two weeks off let me do it magically. The +2 indicates that I re-racked, re-adjusted my grip, and did two more reps. Without a spotter I’m terrified of pushing myself until failure when benching. I don’t like it either, so don’t chirp.)

Incline Bench Press
-8x160
-8x160
-7x160 (Could have had that last rep. Scared of failure. I bet with a spotter just standing there I could have squeezed 2 more. Oh well, no excuses, just crush it on Saturday)

Machine Chest Press
-10x140
-8x140
-6x140 (Left wrist did something crazy here. Started killing. Wasn’t good)

Cable Flyes
-8x70
-8x70
-8x70 (Ok… been doing it at this weight for a while… Bump it up)

Fat Grip Deadlifts (just for a change)
-5x65
-5x85
-5x105
-4x105

Deadlifts
-5x135
-5x225
-3x225
-2x275
-2x275 (Not going super heavy. Just trying to pull a bit of weight to make up for the low weight fat grip deads)

Barbell Rows
-8x145
-8x145
-8x145 (1 more week for form)

Close-Grip Chest Supported T-Bars
-8x90 (That was stupidly easy. Just stupid.)
-5x115 (That was a lot harder. lol)

Wide-Grip Chest Supported T-Bars
-8x90
-5x90 + 3x90 w/ close grip (Did this set super duper slow and controlled. Had to switch my grip for the last few)

Wide Seated Cable Rows (Handle I wanted was gone. So I used the wider one that has a bar and a D shape on either end)
-8x60
-8x60
-8x60 (All sets were done super slow and controlled. Felt my back swell)

Quite a mix-up of my two back/chest days. But I wanted to make up for the lost days. Overall was awesome.

23

Wednesday, 2010-11,10

Standing Barbell Military Press
-8x115 (off the ground)
-7x115 (moved to a rack… failed on 8th rep)
-5 + 1 push x 115 (damn it. couldn’t deliver today)

Mid-to-High Facepulls
-8x12.5 (Just testing it out. I think its the weight per handle, but I had each one connected to my rope… so x by 2 I assume)
-8x20
-8x20 (These were great! Infinitely better than stupid vertical rows.)

Reverse Flyes
-8x15
-8x15
-8x15 (Last set was killer. Likely do to facepulls? Stay 1 more week for form anyway I hope)

I’s T’s Y’s
-5,5,5 x 25
-5,5,5 x 25
-5,5,5 x 25 (I rocked it today. Was absolutely brutal. I had a mild swing. My shoulders were about to burst. Maybe bump to the 30’s for 3,3,3…)

Front Squats
-8x125
-8x125
-8x125 (Boom! Killed it. Bump to 130)

Now, something went wrong here today. Usually on Wednesdays, there are two girls that like to “work out” and they apparently have their “leg day” when I have my quad day. They are usually just finishing up their “leg press” when I am mid-way through front squats so we have perfect timing. Until today. I had to vent about this so here we go:

These two girls aren’t tiny by any means. They’re both taller than me, and they aren’t skinny (Fat would not be appropriate… but they definitely aren’t really thin). There are two leg press machines in the gym, side by side, and they used both of them, as per usual. They had a combined weight of 140 lbs on the leg press machines, which I think I can lift with my cock.

They started “leg pressing” (with obvious terrible form, 2 inch range of motion) and gabbing away as they’re doing it. They’re having a god damn slumber party on my leg press machine. They aren’t even half decent looking which made the circumstances even more unfortunate.

Anyway, I was upset by this. I didn’t even know what to do with my workout plan suddenly in pieces. I decided… fuck it, lets just do quad extensions and calves and get the fuck out of here before I turn into one of the other morons that occupy this gym.

Seated Quad Extension (Dropsets)
-8,8,8 x 55,50,45
-8,8,8 x 55,50,50 (Oops. I bumped instead of dropping it)
-8,8,8 x 55,50,45 (All reps very slow and controlled. I had to get up and shake my legs out between weight drops)

Horizontal Calves
-12x180
-12x180
-12x180
-8x180 (Incredibly slow motion. I wanted to yell while doing these, but held it in)

Seated Calves
-8x60
-8x60
-8x60 (Again. Very slow for all reps and sets)

So, legs today went for a shit. Whatever though… My front squat went up a bit more. It’s a shame that gyms are now turning into girl-talk sessions. I should have told them it’s cheaper for them to stay at home and eat less and they’d get better results. But… That likely would have been going too far :slight_smile:

24

Thursday, 2010-11-11

Dips
-8x70
-8x70
-8x70 (Met reps. Bump +5)

V-Grip Cable Pressdowns
-8x65
-8x65
-8x65 (Had good form. Bump +2.5)

1-Arm Rope Pulldowns
-8x20
-8x20
-8x20 (Should stay 1 more week for form)

2Hand Behind-the-head Dumbbell superset w/ Tricep Kickbacks
-8x60 + 8x15
-8x60 + 8x15
-8x60 + 8x15 (This last set I did standing vertical tricep extensions instead of kickbacks. just for fun.)

Barbell Curls
-5x90
-4x90
-4x90
-4x90
-4x90 (This was done only as well as I expected. I had to swing it up a bit, but the bars increment by 10 lbs. Was decent and will only get better. The extra excessive weight will do these arms some good)

Fat Grip Hammers superset w/ 1-Arm Machine Preachers
-8x20 + 3,3,3x65,55,45
-8x20 + 3,3,3x55,45,35
-8x20 + 3,3,3x45,35,25

Dumbbell Preachers
-5x35
-5x35
-4x30 (These were god damn hard. I had to self spot a bit on some of the final reps. Had to drop the weight on the last set so I felt like I did the work properly)

Fat Grip Hammers superset w/ Static Rope Holds
-8x20 + 20 sec x 50
-8x20 + 20 sec x 50
-8x20 + 20 sec x 50

Reverse Cable Curls superset w/ Fat Grip Dumbbell Holds
-8x17.5 + 15sec x 40
-8x17.5 + 10sec x 40
-8x17.5 + 15sec x 40

25

Saturday, 2010-11-13

Today was a nice change. I’m on co-op right now in London, so I’m basically away from my friends until I visit back to Waterloo on the weekends. I’m independent when it comes to working out, but its definitely nice to have a spot there when you want to push it. My buddy from my hometown who is also one of my house mates at university was visiting, so we hit the gym for some chest & back. This meant I could finally get a spot so I wouldn’t be afraid of going a little harder than normal, and was nice to get a chance to talk about training with someone. He’s a mechanical engineering student, and although he’s been working out for a short period of time, he does have good insight regarding mechanics and force (which, you would expect!) so talking about various training principals is usually pretty interesting.

Flat Bench
-8x185
-8x185
-8x185 (Only had the bar touched with fingers on the last rep. Thats +5lbs from earlier in the week AND technically I met the rep quota. Just having someone there as a safety net really let’s me go a bit harder)

Incline Bench
-8x160
-8x160
-6x160 (Didn’t want him lifting the weight for me, so I cut it off at 6. 7 would have been me spotting him curling)

Machine Chest Press
-12x140
-10x140
-9x140

Flat Dumbbell Flyes
-8x40
-8x40
-8x40

Cable Machine was broken… so… no cable flyes

Wide Grip Pullups
-8xBW + 30
-8xBW + 30
-4xBW + 30 (Just did these super slow to stretch out my lats)

Hammer Strength Front Pulldown
-7x85
-7x85
-7x85

Barbell Rows
-8x145
-8x145
-8x145 (Bump +5lbs)

Close Grip Chest Supported TBars
-8x105
-8x105 (Good weight. Stay 1 more week)

Wide Grip Chest Supported TBars
-8x70
-8x70 (These were done super slow. Can be bumped)

26

Sunday, 2010-11-14

Seated Dumbbell Press
-8x65
-6x65
-6x65 (Using an incline bench set to vertical gives me a lot more support. Feel a lot better swinging these things up to my face and then being able to crank out the reps)

Machine Press
-8x100
-7x100
-6x100 (Fail on the 7th rep)

Cable Press
-8x90
-7x90
-6x90 (This was done well. I didn’t have shaky form, just pushed up and squeeze at the top. Very controlled)

(Skipping cable shoulder flyes for time…)

Smithed Shrugs
-8x210
-8x210
-8x210 (Stay 1 more week, then bump)

Overhead Trap Press
-10x90
-10x90
-Skipped last set for time…

Squats
-8x200
-8x200
-8x200 (Crushed this. Can bump 5lbs. For what its worth, when I was working in lower reps I would generally get up to about 235 for 1 rep, but at 200 lbs it would have been maybe 3-4 tops. Plus, I think my form is better and I’m not leaning forward as much. I’m pleased)

Seated Hamstring Curl Dropsets
-8,8,8x85,75,65
-8,8,8x85,75,65
-8,8,8x85,75,65

Laying Hamstring Curl Dropsets
-8,8,8x85,70,55
-8,8,8x85,70,55
-8,8,8x85,70,55

Horizontal Calves
-12x180
-12x180
-12x180

Had to leave because gym was closing…

27

Monday, 2010-11-15

Dips
-6x75
-7x75
-6x75 (This was F’ing hard. Jesus. Room to improve thankfully.)

Rope Pulldowns
-8x40
-8x40
-8x40

Oops! I did these out of my usual order!!

Skull Crushers
-8x50 (Tried doing this on an incline bench. Heard its “better”, although I’m not sure why. Discovered I’m too short and the bar makes contact with the bench)
-8x80
-7x80
-6x80 (Little bit worse than last week… but I did things out of order + that extra lighter set of skulls. No excuses. Will get all 8 next week)

Cable Pulldowns
-8x55
-8x55
-8,8,8,8,8 x 55,47.5,40,35,30

EZ Curl Bar
-5x90
-4x90
-5x85
-5x85
-4x85 + 2x75 (Had to drop the weight… but did an extra rep!)

Fat Grip Hammers superset w/ 1-Arm Machine Preachers
-8x20 + 3,3,3x65,55,45
-8x20 + 4,4,4x55,45,35
-8x20 + 5,5,5x45,35,25 (These seemed so much easier… so I did some extra reps. Then I realized… I forgot to do my dumbbell curls!)

Dumbbell Curls
-8x35
-8x35
-8x35

Dumbbell Preacher Curls
-5x30
-5x30
-5x30

A great workout! Mixed up some ordering, but pulled through!

28

Tuesday, 2010-11-16

Flat Dumbbell Press
-7x85
-6x85
-6x85 (This was no good.)

Incline Dumbbell Press
-8x75
-7x75
-6x75 (Again… numbers are down here)

Flat Flyes
-8x45
-8x45
-8x45

Peck Deck (Cables in the gym are broken)
-8x115
-8x115
-8x115

Deadlifts
-5x135
-3x185
-2x225
-1x295

At this point I load up the bar with 335, was is my PR with straps (I think my notes say 330, but 3 plates a side is 315, + a 10 on each side is a total of 335. so… oops) As I’m getting psyched up to lift this without straps for the first time, some guy at the gym asked me if I wanted some chalk. I took it, since my grip is generally my limiting factor. Here’s what happened with chalk and no straps. Keep in mind even with straps on, pulling the weight was still hard to do since it adds a lot of strain on my wrists)

-1x335 (Previous strapped PR done without straps)
-1x355 (New PR, which beat out my strapped PR by 20 lbs. Moral of the story, ditch the straps, buy some chalk.)

-5x225
-5x225

After hitting the PRs, I decided to go do some exercises I usually don’t do, just to ease the excitement.

Wide D-Grip Lat Pulldowns
-8x100
-8x130
-8x130
-8x115

Seated Cable Rows
-10x65
-10x65
-8x65

Close Grip Underhand Pullups
-5xBW
-5xBW (I did some hanging before and after each set to stretch out. All the reps were done super slow to emphasize the lats)

Shitty chest day. Awesome back day.

29

Wednesday, 2010-11-17

Barbell Military Press
-8x115
-8x115
-5x115 (I fucked up.)
-6x95 (This was done immediately after the fail set to try and make up for sucking)

Reverse Flyes
-8x15
-8x15
-8x15 (The last set felt the best out of all these)

Face Pulls
-10x20
-9x20
-10x20

I’s T’s Y’s
-3,3,3x30
-3,3,3x30 (These two sets were stupidly hard.)
-5,5,3x25 (Dropped the weight so I could actually maintain form)

Front Squats
-8x130
-8x130
-8x130 (Dummied these. I can finally bump up to 45lbs PLATES. Best news!)

Leg Press
-8x450
-5x540
-5,6,7,8,10 x 540,450,360,270,180 (Ever feel like your legs are jello? No? Try drop sets like that on leg press)

Hack Squats
-8x275
-8x275
-8x275 (Bump +5… again…)

Leg Extensions
-10x35
-10x35
-10x35 (I went light on these so I wouldn’t vomit)

Horizontal Calves
-12x180
-12x180
-12x180
-12x180

Skipped out on the seated calves again. I was just about ready to vomit after leg presses so… time to go home.

30

Thursday, 2010-11-18

Dips
-7x75 (Failed on 8th rep)
-7x75
-7x75 (I need to conquer these bad boys. Next Monday it’s happening)

V-Grip Cable Press Downs
-8x67.5
-8x67.5
-8x67.5 (Stay at this another week. Work on form)

1-Arm Rope Pulls
-8x20
-8x20
-8x20 (Actually did these with good form. Bump 2.5)

Behind the Head Dumbbell Raises superset w/ Tricep Kickbacks
-8x60 + 8x15
-8x60 + 8x15
-8x60 + 8x15 (Need to stay at this weight since my kickbacks are brutal)

Straight Bar Curl
-5x90
-5x90
-5x90 (Less swinging than before!)
-5x80 (Dropped weight to be able to do the reps)
-5x80

Fat Grip Hammer Curls superset w/ 1-Arm Machine Preacher Curls
-8x20 + 3,3,3x65,55,45
-8x20 + 3,3,3x55,45,35
-8x20 + 3,3,3x45,35,25

Dumbbell Preacher Curls
-5x35
-5x35
-3x35

My right bicep felt a bit tight at the beginning of the arm workout, but I really noticed it during the preacher curls. It literally felt like it was going to pop or detach or something, and not from being “pumped”. It wasn’t a good feeling, so I was trying to make sure I wouldn’t do damage to it. Moved the weight I wanted to though!

Fat Grip Hammer Curls
-8x20
-8x20
-8x20

Reverse Grip Machine Preacher Curls
-8x30
-8x30
-8x30

This was a strange experiment, but it was cool. The angle of the handles doesn’t really make this ideal though. My forearms were sore for 2 days after.

31

Saturday, 2010-11-20

Flat Bench
-8x185
-8x185 (Minor spot on 8th)
-6x185 (No spot. So… that’s decent!)

Incline Bench
-8x160 (Easy and powerful)
-8x160
-6x160

Cable Flyes
-8x25
-8x25
-8x25 (I used a different cable set in a different gym, so this weight seemed good. No idea what “25” translates to on the other cable set I use?)

Dumbbell Flyes
-8x40
-8x40
-8x40 (I used a lower weight than normal, but I also did the motion much slower and this felt amazing)

Barbell Rows
-8x150
-8x150
-8x150 (Bump +5)

Wide D-Grip Pulldowns
-8x115
-8x130
-8x130

These felt great when I did them the other day, so I wanted to do them again

Seated Cable Rows
-8x60
-7x60
-8x60

Cuttin’ it short today.

32

Sunday, 2010-11-21

Seated Dumbbell Press
-8@65
-6@65
-6@65

Machine Shoulder Press
-8x100
-8x100
-6x100 (Fail on 7th rep)

Omitting cable shoulder press for time…

Cable Shoulder Flyes
-8x45
-8x45
-8x45

Smithed Shrugs
-8x210
-8x210
-8x210 (Stay another week. Grip is pretty weak while doing it)

Overhead Trap Press
-10x90
-10x90
-8x90

Squats
-6x200
-6x200
-6x200 (I’m happy with this considering how shit faced I was last night)

Seated Hamstring Curls (Can’t do drop sets. I’m already getting wiped)
-8x100
-8x100
-8x100
-8x100

Laying Hamstring Curls
-8x100
-8x100
-8x100
-8x100

Seated Calf Raises
-12x50
-12x50
-12x50
-12x50

Leg Press Calf Extensions
-10x270
-10x270
-10x180
-10x180 (Last two sets were done with explosive pressing motion)

My calves will not stop twitching and acting all crazy now. Feels wonderful! Pretty decent workout for drinking last night. I shouldn’t be drinking. I know. But I’m young and I need to be an idiot every now and then.

33

Monday, 2010-11-22

Dips
-8xBW + 75
-8xBW + 75
-78xBW + 75 (Fuck me. so close)

Skull Crushers
-8x80
-8x80
-8x80 (I wonder if I can do this again next week. If I can, bump it)

Rope
-8x40
-8x40
-8x40 (Bump +2.5)

2Hand Cable Pulldowns
-8x55
-8x55
-8,8,8,8,8 x 55,47.5,40,35,30 (Bump +2.5 next week)

EZ Curl
-5x90
-5x90
-4x90
-5x85
-5x85 (Improving…)

Dumbbell Curls
-8x35
-8x35
-8x35

Fat Grip Hammer Curls superset w/ 1-Arm Machined Preacher Curls
-8x20 + 4,4,4x65,55,45
-8x20 + 5,5,5x55,45,35
-8x20 + 6,6,6x45,35,25 (I’ll feel safe bumping when I can do 6,6,6 on all the preachers)

Dumbbell Preacher Curls
-5x30
-5x30
-5x30

Had an absolutely awesome workout today. Set some new weights so I’m pumped.

34

Tuesday, 2010-11-23

Flat Dumbbell Press
-8x85
-7x85
-7x85 (Don’t call it a come back! Almost there)

Incline Dumbbell Press
-8x75
-8x75
-8x75 (Bam. Bump that to 80’s for 6. About time.)

I’m switching up my chest routine for my “dumbbell day”. I feel like I’m not progressing as fast as I’d like with my chest. The rest of my body seems to be making gains at a rate I’m definitely pleased with. However, I weighed slightly less at the beginning of the year and was pressing around 90’s on flat and 80-85 on incline. The rest of my body is stronger than it was at that point except my chest.

Incline HS Machine
-8x65 + 8x45 (full than half reps)
-8x55 + 8x35 (full than half reps)
-8x45 + 8x25 (full than half reps)

Peck Deck
-10x100
-10x100
-10x100 (All with short rests between… 30-60 seconds)

Deadlifts
-5x135
-3x185
-2x225
-1x275
-1x325
-1x365 PR!!! (Closer and closer to 2.5x my body weight…)
-5x225
-5x225

Wide Grip Pullups
-12xBW
-6xBW + 30
-6xBW + 30

Close Grip Underhand Pullups
-6xBW
-6xBW
-6xBW (I actually did this set with a super wide grip and focused on pulling super slow with essentially only my lats)

D-Bar Pulldowns
-8x115
-8x115
-8x115 (My back was fried today, as in Wednesday, from these… Great addition)

Dumbbell Rows
-8x60
-8x60 (Only 2 sets. Just realized how much back I already did!)

35

Wednesday, 2010-11-24

Barbell Military Press
-8x115
-8x115
-8x115 (I did it! Bump +5)

Reverse Flyes
-10x15
-10x15
-10x15 (Bump this when I can do all 3 at 12 reps)

Face Pulls
-12x20
-12x20
-12x20 (Bump 2.5)

I’s T’s Y’s
-3,3,3 x 30
-5,5,5 x 25 (30 is still just too heavy. I’m not even doing the exercise when I try to lift it)
-5,5,5 x 25

Front Squats
-8x135
-8x135
-8x135 (Conquered the single plate! +5… On a roll with these bad boys)

Leg Press
-8x450
-6x540
-6,8,8,8,10 x 540,450,360,270,180 (Jesus. Getting close on these!)

Hack Squats (By this time I have that “I wanna puke” feeling)
-8x280
-8x280
-8x280 (Bump +5… These were actually getting hard now)

Horizontal Calf Extensions
-12x180
-12x180
-12x180
-12x180

Leg Press Calf Extensions
-10x180
-10x180
-10x180
-10x180 (All sets had 3-4 second hold at the bottom of the motion and 3-4 seconds at full extension.)

Between every calf set I stretched them out like mad. Hoping for some magical super growth from stretching them. I’m allowed to dream.

Absolutely awesome work out. Weighed in at 155 on the nose too.

36

Thursday, 2010-11,25

Dips
-8xBW+75
-8xBW+75
-8xBW+75 (Finally… can bump)

V-Grip Cable Pressdown
-8x67.5
-8x67.5
-8x67.5 (Should stay here another week…)

1-Arm Rope
-8x22.5
-7x22.5
-7x22.5

2H BTH Dumbbell Raise superset w/ Tricep Kickbacks
-8x60 + 8x15
-8x60 + 8x15
-8x60 + 8x15 (This last “kickback” was a standing overhead tricep extension, for fun.)

Barbell Curl
-5x90
-5x90
-5x90 (Solid reps up until this point…)
-5x90 (1 big swing)
-5x90 (2 big swings)

Fat Grip Hammer Curls superset w/ HS High Curl Machine
-8x20 + 4,4,4x55,55,50
-5,5,5x50,50,45 + 8x20
-8x20 + 6,6,6x40,30,20

Dumbbell Preacher Curls
-5x35
-4x35
-5x30

Fat Grip Hammer Curls
-8x20
-8x20
-8x20

(no static holds…)

No additional forearm work.

37

Saturday, 2010-11-27

Flat Benchpress
-8x185
-8x185
-6x185 (No spots on any of these… so… decent?)

Incline Bench
-8x160
-8x160
-8x160 (Spot on last rep)

Cable Flyes
-10x"22.5" (Whatever weight that is? Who knows.)
-10x22.5
-10x22.5

Incline Machine Chest Press
-8x50 Full + 8x50 Half
-8x50 Full + 8x50 Half
-8x50 Full + 8x50 Half

Barbell Rows
-8x155
-8x155
-8x155 (Should stay at this weight 1 more week)

D-Grip Bar Pulldowns
-8x130
-8x135
-8x135

Seated Cable Rows
-8x55
-8x55
-8x55 (Individual handles. This gym won’t allow you to connect the normal handle because its “unsafe”… and they are half mentally challenged there)

No T-Bars here either…

Hammer Strength High Pulldown Machine
-8x65
-8x65
-8x65

38

Sunday, 2010-11-28

Seated Dumbbell Press
-8x65
-8x65
-7x65

Machine Shoulder Press
-8x100
-8x100
-8x100 (Did it… Bump +5)

Cable Shoulder Press
-8x90
-8x90
-8x90

Cable Shoulder Flyes
-8x45
-8x45
-8x45

Smithed Shrugs
-8x205
-8x205
-8x205

I’m skipping legs today. I know. I’m a terrible human being and I’m going to burn in hell. Great. Either I skip legs or I vomit all over myself from being over tired. What’s the best option? Fine. I’ll do calves.

Leg Press Calf Extensions
-12x180
-12x180
-12x180
-12x180

39

Monday, 2010-11-29

Dips
-7xBW + 80
-6xBW + 80
-7xBW + 80

Skull Crushers
-8x80
-8x80
-8x80 (Did it. Bump to 85)

Rope Pulldowns
-8x42.5
-6.5x42.5 (Hahaha… “Yeah. Half reps do exist. Fuck you.” The note in my hand written log… lol)
-6x42.5

V-Grip Pressdowns (Shit… These were supposed to be cable pulldowns with a dirty dropset to finish it off)
-6x67.5 (This “Quad Pulley” bullshit is making this really fucking weird… need to drop the weight a bit)
-6x62.5
-6x62.5

EZ Curls
-5x90
-5x90
-5x90
-5x90
-4x90 (Stayed with 90’s the whole time now)

Dumbbell Curls
-8x35
-8x35
-8x35

Fat Grip Hammer Curls superset w/ Machine Preachers
-8x20 + 3,3,3x65,55,45
-8x20 + 4,4,4x55,45,35
-8x20 + 6,6,6x45,35,25

Dumbbell Preacher Curls
-5x30
-5x30
-5x30

After reading Thibs talk about how he does core in 2 week bursts I thought this might be a good idea to start doing. I’ve been relying on squats and overhead pressing for my core strength to develop, but doing some isolation exercises again wouldn’t hurt. Will be aiming to do a bit of core every day at the end of each owrk out for the next two weeks.

Leg Raises
-3x12
-3x12
-3x12

Situp Machine Thing?
-7x40
-8x40

40

Tuesday, 2010-11-30

Dumbbell Press
-8x85
-7x85
-7x85

Incline Dumbbell Press
-6x80
-6x80
-6x80 (Nice for the new bump)

Flat Flyes (Goin’ back to 40’s for this because it feels better in my chest)
-8x40
-8x40
-8x40

Cable Flyes
-10x70
-8x70
-8x70

Deadlifts
-5x135
-3x185
-2x225
-1x275
-1x325
-1x375 (New PR! Jesus, that was just about the extent I could ever exert myself. I also magically ticked my knee when putting the bar down… I didn’t thrust my ass back when putting the bar down, so made a bit of contact. Jesus that hurt.)
-1x315
-3x225
-3x225

Wide Grip Pullups
-6xBW + 30
-6xBW + 30
-6xBW + 30

T-Bars (Close Grip)
-8x100
-8x100

T-Bars (Wide Grip)
-8x70
-8x70

D-Grip Bar Pulldowns
-8x115
-8x120
-8x120

Situps
-11
-10
-10
-10
-10