11/24/09
BIS / TRIS
TRIS
WEIGHTED DIPS 0/20 25/11 45/3 45/3 25/11 45/9 45/4 25/10 (71 total)
CLOSE GRIP BP 135/20 225/15
FRENCH PRESS 100/15 110/12 125/10
CABLE PUSH DOWNS RACK/30 RACK+25/15 RACK+25/15
SINGLE REV CBL PD 20/20 30/15 40/8
TRI EXTENSIONS MACHINE SINGLE ARM 80/10 80/8 80/8 80/9
BIS
STRAIGHT BAR CURL 60/13 80/9 80/9 60/14
REVERSE PREACHER 40/10 30/12
CABLE CURL 72/15 87/10 97/9
MXL
11/26/09
Exercising before the trytophan kicks in … I am thankful for not having a job…lol
SHOULDERS just shoulders
MILLITARY PRESS - 135/14 135/13
NAUTILUS OVERHEAD PRESS - 3PLT/8 4PLT/4
UPRIGHT ROW - 135/10 135/10 155/8
JAVELIN PRESS - BAR+20/7 BAR+20/6 BAR+20/4
BB SHRUG - 3PLT/14 4PLT/4
DB SHRUG - 125/12 125/12 125/10
LATERAL RAISE - 35/20 40/11
REVERSE FLYE - 130/20 142/14
CHINS - 0/12 25/8 25/7 10 - (37 total)
YAY…
12/1/09
MISSED 2 days due to being a nomad for four…FML
Feel weak and dizzy and my performanced showed that
CHEST / BACK
C H E S T
DIPS - 10 / 10 / 10 (30 Total)
WEIGHTED PUSHUPS - 0/20 45/30 45/20 (70 Total)
BENCH PRESS - 225/15 275/6 315/2 225/20
SMITH INCLINE - 225/15 315/5
NAUTILUS PLATE LOADED VERT PRESS - 3PLT/15 4PLT/3 3PLT/14 2PLT/24
FREE MOTION CABLE HIGH LOW - 27/13 30/11 30/10
FREE MOTION FLYE - 60/20 80/11 80/9
B A C K
DB ROW - 80/15 100/12 125/6
RACK PULL - 2PLT/15 3PLT/12 4PLT/6
CABLE LOW ROW - 210/15 270/10
PULLUPS - 7/7/7/7 (28 total)
Cock Balls
MXL
12/2/09
ShOULDERS AND BIS
S H O U L D E R S
BB MILLITARY PRESS - 135/20 155/12 175/3 135/16
UPRIGHT BB ROW - 135/12 155/8 155/8
JAVELIN PRESS - BAR+10/13 BAR+20/10 BAR+30/1
DB LATERAL RAISE - 35/20 45/12 50/10 60/4
BB SHRUG - 315/12 315/12 405/8 495/3 405/9 315/14
DB REAR RAISE - 45/12 45/12 45/6 (REST PAUSESKI)
B I C E P S
CHINS 0/12 25/9 25/7 45/4 0/11 - 43 TOTAL
STRAIGHT BAR CURLS - 65/20 85/15 105/9
HAMMER CURLS - 40/12 50/11 60/8
MATTHEWEXTRALARGE
12/4/09
BACK / TRICEPS
B A C K
TBAR ROW - 3PLT/15 4PLT/10 5PLT/4 3PLT/17
LOW BACK EXTENSIONS - 0/24 45/12 45/12
SEATED CABLE ROW - 195/20 240/10 300/4
BENT OVER ROW - 135/15 155/10 175/9 195/4 135/21
PULLUPS - 10/9/7/8/6/7/5 (52 Total)
T R I C E P S
CABLE PULLDOWN - RACK/20 RACK/15 RACK+25/15 RACK+25/15
REVERS CABLE PULLDOWN (SINGLE GRIP) - 30/15 35/12 42/8
SEATED DIPS - 2PLT/20 3PLT/10 4PLT/8
MXL
12/6/09
BODY RESISTANCE
WEIGHTED PUSHUPS - 0/40 45/25 45/20 45/20 45/20 45/17 (142 (37 w BOSU))
WEIGHTED DIPS - 0/19 25/10 45/3 0/14 25/9 45/4 (59 Total)
WEIGHTED CHINS - 0/10 25/6 45/4 0/8 25/5 45/3 (36 Total)
PULLUPS WG - 6/5/5/5/4/4 (29 Total)
HANEY SHRUGS SMITH - 2PLT/15 2PLT/12
DB SHRUGS - 70/15 125/12 125/12 125/11
FELT GOOD RAN OUT OF GAS QUICK
MXL
12/8/09
CHEST / ABS
C H E S T
FLAT BENCH PRESS - 225/20 275/8 315/3 315/3 225/17
INCLINE DB PRESS - 90/12 110/7 125/3
HS INCLINE PRESS - 2PLT/15
DB DECLINE PRESS - 100/12 100/14 100/11
CABLE FLYES - 30/20 30/20 42/10
PEC DEC - 180/14 200/10
ABS
NAUTILUS AB NITRO - 120/20 (x3) Front/oblique/oblique
- 140/14 (x3) " "
- 155/14 (x1) Front
MXL
12/9/09
It was so hot at the gym today…I took a shit before I worked out and didnt wipe well enough…oh well.
BICEPS TRICEPS SHRUGS
B I C E P S (so effing boring)
CHINS WTD 0/10 0/10 25/5 25/4 45/3 25/5 0/8 (45 total)
STRAIGHT BAR CURL 95/15 115/9 135/4 95/12
HAMMER CURL 40/18 55/10 70/6 40/10
PULLUPS (cuz I said so) 6/5/5/4/5/4 (29 total)
T R I C E P S
CLOSE GRIP BENCH - 135/25 225/12 225/11
FRENCH PRESS - 100/11 100/11 100/15 125/10 125/12 (elbows ouch)
CABLE PULL DOWN - RACK/12 RACK+25/17 RACK+25/12 RACK+25/11
T R A P S
BB SHRUGS - 315/12 405/8 495/1 315/9
I smell like rust colon
MXL
12/10/09
SHOULDERS / LEGS
S H O U L D E R S
BB MILLITARY PRESS - 135/15 135/12 155/8 165/3 135/10
UPRIGHT BB ROW - 135/12 135/10 155/6
BB JAVELINE PRESS - 55/10 55/10
LEANING DB LATERAL RAISE - 30/15 40/13 50/10
CABLE FRONT RAISE - 25/20 35/11
REVERSE FLY (MACH) - 145/12 160/7 175/4 115/10
L E G S
SQUAT - 135/15 225/12 315/10 335/7 225/10
BB CALF RAISE - 135/15 135/20 135/20
PLATE LOADED CALF RAISE - 3PLT/12 3PLT/14
A B S
NAUTILUS AB BLAST - 140/20 (middle.oblique. oblique) x3
170/13 (" " ") x3
MXL
12/13/09
B A C K
RACK PULL - 315/12 315/14 405/6 495/1
BENT OVER BB ROW - 135/15 185/10 205/6 225/4 135/17
ISOLATED LATERAL ROW - 2PLT/15 3PLT/11 3PLT/11 2PLT/14
PULLUPS - 6/4/5/5/5 - 25 total
DB SHRUGS - 100/12 125/12 125/12
HS SEATED SHRUG - 3PLT/20
Its my bday yahtzee 34 FUCK!
12/14/09
STRONGMAN WORKOUT
first time, I loved it, big difference.
RING DIPS - 7/6/4/4 (21 total)
ROPE CHINS - 6/4 (10 total)
REG CHINS - 12
RECLINE ROPE ROW - 12
SLEDGE HAMMER - Reps each side
TIRE PUSH - 40 Sec
TIRE FLIP - 10 52 sec
TIRE SLED - 44 Sec (round trip)
Watch the tire flip and make fun of me 
12/15/09
CHEST / BICEPS
C H E S T
FLAT BP - 225/15 275/7 315/4 335/1 225/18
INCLINE DB PRESS - 120/7 125/5 125/4
DECLINE DB PRESS - 110/10 110/9
WEIGHTED PUSHUPS WITH BOSU - 0/20 45/14 45/14 45/13
B I C E P S
STRAIGHT BAR CURL - 90/9 90/10
CHINS - with rope/4 0/9 25/4 25/4 25/3 0/10
HAMMER STRENGTH CURL - 1PLT/20 2PLT/10
HAMMER CURL - 45/15 55/10
MXL
12/17/09
SHOULDERS / TRICEPS
S H O U L D E R S
BB MILLITARY PRESS - 135/15 135/12 155/7 175/4
SEATED DB PRESS - 90/12 100/9
JAVELINE PRESS BB - 45/10 65/6 65/7 85/FAIL
BB UPRIGHT ROW - 135/12 155/9 175/4
BB SHRUG - 315/12 405/8 405/8 315/15
DB LATERAL RAISE - 30/20 40/13 50/10
REAR DELT RAISE DB - 45/12 45/11 40/8
T R I C E P S
WEIGHTED DIPS 0/15 25/10 45/4 0/12 25/10 45/4 45/4 - (59 total)
CABLE PULLDOWN - RACK/15 RACK+25/12 RACK+25/12
CABLE PULLOVER - RACK/12
SINGLE REVERSE GRP CBL PD - 25/20 35/12
M X L
12/19/09
B A C K
PULLUPS - 8/8/7/7/7/9 - (46 total)
BENTO OVER BB ROW - 132/15 154/12 176/11 220/4 135/15
SANDBAG ROW - 12 reps
KETTLE BELL RENEGADE ROW - 52.9/10 70/8 70/11
KETTLE BELL SNATCH - 16/10 52.9/7 52.9/7
KETTLE BELL CLEAN - 52.9/6 70/FAIL
M X L
some more
12/21/09
CHEST / BICEPS
C H E S T
FLAT BB BENCH PRESS - 225/15 275/7 315/4 335/3 315/3 225/15
INCLINE BB BENCH PRESS - 225/9
INCLINE DB PRESS - 126/6 125/4
HS INCLINE PRESS - 3PLT/11 2PLT/14
INCLINE CABLE FLYE - 25/20 35/9 35/8
WEIGHTED PUSHUPS - 45/20 45/15 45/15
B I C E P S
TOWEL GRIP CHINS 4/3/2/4/3 (16 total)
WEIGHTED CHINS 25/6 25/5 (11 total)
CHINS - 8/6 - (14 total)
STRAIGHT BAR CURL - 90/12 110/6
HAMMER DB CURL - 50/12 65/10
MXL
12/22/09
B A C K
PULLUPS - 9/5/7/5/5/5/4/3/5 (48 total)
RACKPULL - 315/12 405/6 405/6 315/12
BENTOVER ROW - 135/15 185/10 225/9
DB ROW - 80/15 100/10
Low CABLE ROW - 225/12 180/15
DB SHRUG - 105/15 110/12 125/10
MXL
