Tuesday, 9/8/09
Squat
1x6 @ 275
1x6 @ 275
1x6 @ 275
PR
Bench (Flat)
1x8 @ 225
1x7 @ 225
1x7 @ 225
PR
Leg Extension
1x18 @ 200
Tricep Pulldowns (w/ rope)
1x12 @ 155
1x12 @ 155
1x11 @ 155
Back Row
1x11 @ 130
1x11 @ 130
1x9 @ 130
PR
Seated Dumbbell Shoulder Press
1x10 @ 70
Lastly did some calf and rotator cuff work.
Thursday, 9/10/09
DLs
1x6 @ 310
1x4 @ 315
1x3 @ 315
Bench (Incline)
1x8 @ 195
1x8 @ 195
1x8 @ 195
After this I felt like I just didn’t have it and I wanted to leave, so I did.
Saturday, 9/12/09
Squat
1x6 @ 275
1x6 @ 275
1x6 @ 275
Bench (Flat)
1x8 @ 225
1x8 @ 225
1x8 @ 225
PR
Pullups
1x5 @ BW
1x5 @ BW
Was on a trip for the weekend and I just wanted to get something in, so I did the money exercises. Gonna be back this next week hitting the gym hard.
Monday, 9/14/09
Squat
1x7 @ 275
1x7 @ 275
1x7 @ 275
PR
Bench (Incline)
1x6 @ 200
1x6 @ 200
1x6 @ 200
PR
Leg Extension
1x18 @ 200
Bicep Curl (EZ bar)
1x9 @ 100
1x8 @ 100
1x8 @ 100
PR
Back Row
1x8 @ 135
1x8 @ 135
1x8 @ 135
PR
Seated Dumbbell Shoulder Press
1x11 @ 70s
Lastly did some calf, ab and rotator cuff work.
Was a great day in the weight room as I did more reps or more weight on just about every exercise I did. I really didn’t feel that great going in, but my body just kind of got into the zone.
Wednesday, 9/16/09
DLs
1x6 @ 315
1x5 @ 315
1x4 @ 320
PR although the reps did go down on the last two sets
Bench (Flat)
1x6 @ 230
1x6 @ 230
1x6 @ 230
PR, was not even that difficult.
Tricep (skullcrushers)
1x10 @ 90
1x9 @ 90
1x8 @ 90
PR
Lat Pulldown
1x10 @ 190
1x10 @ 190
1x9 @ 190
PR
Also did ab and rotator cuff work. Good day in the gym.
Just got back to school after working for the past 6 months and it seems like everyone is commenting on how much bigger I’ve gotten. I really don’t see it and still seem small to myself, but its cool to see that people are taking notice of the hard work.
I promise that one of these days I’m gonna get some progress pics up. They are coming.
Friday, 9/18/09
Squat
1x8 @ 275
1x7 @ 275
Bench (Incline)
1x7 @ 200
1x7 @ 200
1x6 @ 200
PR
Leg Extension
1x18 @ 200
Back Row
1x9 @ 135
1x9 @ 135
1x8 @ 135
PR
Monday, 9/21/09
Squat
1x8 @ 275
1x7 @ 275
1x5 @ 285
Bench (Incline)
1x7 @ 200
1x6 @ 200
1x5 @ 200
Leg Extension
1x18 @ 200
Back Row
1x9 @ 135
1x9 @ 135
1x9 @ 135
PR
Lat Pull (different machine than before)
1x8 @ 175
1x8 @ 175
1x8 @ 175
Seated Dumbbell Shoulder Press
1x12 @ 65
Wednesday, 9/23/09
DLs
1x6 @ 315
1x6 @ 320
1x6 @ 325
PR Blasted through this and it was great.
Bench (Incline)
1x7 @ 200
1x7 @ 200
1x6 @ 200
Triceps (skullcrushers)
1x10 @ 90
1x10 @ 95
1x8 @ 95
PR
Back Row
1x10 @ 135
1x10 @ 135
Seated dumbbell shoulder press
1x10 @ 70s
Also did rotator cuff and ab work. Was a solid day and it was great to have my DL numbers fly up.
Friday, 9/25/09
Squat
1x6 @ 285
1x6 @ 285
1x6 @ 285
PR
Bench (Flat)
1x7 @ 230
1x7 @ 230
1x7 @ 230
PR
Tricep Pulldowns (w/rope)
1x12 @ 147
1x10 @ 147
1x10 @ 147
Leg Extension
1x18 @ 200
Back Row
1x10 @ 135
1x10 @ 135
1x8 @ 135
PR
Lat Pull
1x10 @ 190
1x8 @ 190
Seated Dumbbell Shoulder Press
1x10 @ 70
Also did ab work. Was a good day with a lot of new bests.
Monday, 9/28/09
Squat
1x7 @ 285
1x7 @ 285
1x6 @ 285
PR
Bench (Incline)
1x7 @ 200
1x7 @ 200
1x6 @ 200
Back Row
1x10 @ 135
1x8 @ 135
Hammer Curls
1x10 @ 50S
1X8 @ 50S
Single armed cable curls
2x10 @ 30 for each arm
Didn’t do a ton today but it wasn’t bad.
Missed my workout on Wednesday bc of a ton of school work, which sucks and is not a good excuse, but it may have helped me out. I couldn’t get a lot of volume in today, but with what I did get I felt good.
Friday, 10/2/09
DLs
1x6 @ 320
1x6 @ 325
1x5 @ 330
PR
Bench (Flat)
1x7 @ 230
1x7 @ 230
1x8 @ 230
Kinda weird on that last set, but it gave me a PR
Lat Pull
1x10 @ 190
1x10 @ 190
1x9 @ 190
Tricep Pulldown (w/rope)
1x12 @ 147
1x12 @ 147
147 is the max weight of this pulley machine so I think I’m gonna have to start switching it up more in order to use more weight.
On that note I love how my DL seems to be going up every week and I’m excited to try a max at some point. Can’t wait until I’m repping 400 on there, where as a couple of months ago I was working hard in the mid 200s.
Also, since I’m back at school and I’ve put on a good 20 lbs in the last 4 months, I’ve been getting a lot of ‘huge’ and ‘jacked’ comments, lol. I still think of myself as way smaller than I want to be, but its nice to see that the hard work has been paying off and that people have noticed.
Well, I haven’t updated this in about a month, but I have still been lifting. Just haven’t been on here in a while due to school. I took some of the week off last week partly due to needing a break and partly due to having a shit ton of work. So I will now update with yesterday’s workout, where my numbers were down slightly bc of taking last week off.
10/26/09
Bench (Flat)
1x8 @ 235
1x8 @ 235
1x7 @ 245
DLs
1x6 @ 325
1x5 @ 325
1x5 @ 325
Tricep Pulldowns (w/rope)
1x12 @ 147
1x11 @ 147
1x8 @ 147
Lat Pulldown
1x12 @ 190
1x11 @ 190
1x10 @ 190
Dumbbell Shoulder Press
1x12 @ 70
10/28/09
Bench (Incline)
1x7 @ 200
1x7 @ 200
1x6 @ 200
Squat
1x6 @ 285
1x5 @ 285
1x5 @ 285
Triceps (Skullcrushers)
1x12 @ 95
1x9 @ 100
1x9 @ 100
T-bar back row
1x9 @ 135
1x9 @ 135
1x8 @ 135
10/30/09
Bench (Flat)
1x8 @ 235
1x8 @ 240
1x5 @ 250
PR
Squat
1x8 @ 285
1x7 @ 285
1x7 @ 285
Lat Pulldown
1x12 @ 190
1x12 @ 190
1x9 @ 190
Dumbbell Shoulder Press
1x12 @ 70
11/2/09
Bench (Incline)
1x6 @ 205
1x6 @ 205
1x7 @ 205 (Had a lift off)
PR
Squat
1x6 @ 290
1x6 @ 290
1x5 @ 290
PR
Triceps (Skullcrushers)
1x11 @ 100
1x10 @ 100
1x8 @ 100
PR
T-bar back row
1x8 @ 140
1x8 @ 140
1x7 @ 140
Dumbbell Shoulder Press
1x10 @ 75
PR
Also did abs and rotator cuff work. Was a really good day in the gym.
Long delayed pics. I know they are not great quality but im sure they show the progress I have made. I’ll get more up when I can get my gf to take some. I’m about 220 in these…
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