3/18/10
AM
Military Press: 90x12, 90x10, 90x10, 85x10, 80x10, 75x10
Face Pull: 60x12, 70x12, 80x12, 90x12
CGBP: 125x12, 130x12, 130x10, 130x12, 135x12, 140x12
Triceps Pushdown: 200x10, 150x12
Dips: 25x12, 30x9
PM
Leg Press: 400x12, 400x12, 400x10, 300x12, 300x10
RDL: 135x12, 135x10, 135x10, 145x10, 145x11
Hanging Knee Raise: 0x12, 4x12
Side Bend: 50x12, 55x12
3/22/10
AM
BB Row: 145x15, 145x13, 140x13, 140x15
Deadlift: 215x15, 205x13, 195x13, 185x13
Lat Pulldown: 160x15, 140x13, 100x13, 60x15
PM
Bench Press: worked up to 155x12
Incline Bench Press: worked up to 100x14
Curl: worked up to 60x13
Preacher Cur: worked up to bar+40x13
3/23/10
AM
Military Press: worked up to 95x13
Face Pull: worked up to 70x15
Shrug: worked up to 185x15
Skullcrusher: worked up to bar+40x15
Morning
Rack Pull: 315x12, 325x12, 335x10
DB Row: 110x12, 110x10, 45x12
Seated Calf Press: 45x12, 55x12, 65x12, 75x12, 85x12, 90x12
Afternoon
Guillotine Press: 135x12, 140x12, 145x10
Cable Crossover: 50x12, 60x12, 60x10
Pinwheels: 65x12, 85x12, 110x5+3+2
Preacher Curl: 35x12, 40x12, 45x12
Morning
Rack Pull: 315x12, 325x12, 335x10
DB Row: 110x12, 110x10, 45x12
Seated Calf Raise: 45x12, 55x12, 65x12, 75x12, 85x12, 90x12
Afternoon
Guillotine Press: 135x12, 140x12, 145x10
Cable Crossover: 50x12, 60x12, 60x10
Pinwheels: 65x12, 85x12, 110x5+3+2
Preacher Curl: bar+35x12, +40x12, +45x12
3/25/10
Morning: Delts/Traps/Tris
Incline Bench Press: 100x12, 120x12, 125x10
Military Press: 95x10, 95x9+1
Face Pulls: 80x12, 100x12, 120x12
Shrug: 225x12, 225x12
Prone Trap Raise: 10x12, 15x12
Pushdowns: 100x12, 120x12, 140x12
Dips: 0x12, 5x11, 10x10
Skullcrusher: bar+40x11, +40x10, +30x12
CGBP: 155x11, 145x10, 135x10
3/25/10
Afternoon: Thighs, Abs
Squat: 135x12, 145x12, 155x12
Good Morning: 45x12, 55x12, 65x12
Leg Extension: 60x12, 80x12, 90x12
Lying Hamstring Curl: 75x12, 85x12, 90x10
Hanging Knee Raise: 0x12, 4x12, 6x10
Decline Sit-Up: 0x10
Dragon Flag: 0x10
3/25/10
Afternoon: Thighs, Abs
Squat: 135x12, 145x12, 155x12
Good Morning: 45x12, 55x12, 65x12
Leg Extension Machine: 60x12, 80x12, 90x12
Lying Hamstring Curl Machine: 75x12, 85x12, 90x10
Hanging Knee Raise: 0x12, 4x12, 6x10
Decline Sit-Ups: 0x10
Dragon Flag: 0x10
3/30/10
AM
Incline Bench Press: 125x12, 130x12, 130x12, 130x10
Prone Trap Raise: 20x12
CGBP: 135x10
Dip: +15lbx12
Skullcrusher: 40x12
Pressdowns: 200x7+1,1,1
3/30/10
Afternoon
Rack Pull: 135x10, 325x10, 315x12
Squat: 45x10, 155x12, 165x12
Hanging Knee Raise: 0x10, 6x12, 10x12, 12x12
Bench Press: 185x10
Incline DB Press: 60x8
DB Fly: 40x10
HS One-Armed Row: 75x10
Back Extension: 35x10
Deadlift: 315x8
Standing Calf Raise: 135x10
Seated Calf Raise: 90x10
Leg Extensions Calf Raise: 125x10
Alternating DB Curl: 50x8
BB Curl: 45x10
Hammer Curl: 50x10
4/9/10
Deadlift: (w/u 135x10) 315x7, 335x7, 345x5
Bench Press: (w/u 135x10) 185x7, 195x7, 205x5
Seated Calf Raise: (w/u 45x10) 90x7, 90x7, 100x7
Hammer Curl: (w/u 20x10) 40x7, 50x7, 75x5 (sloppy set)