4/2/10
WEIGHTED DIPS 0/15 45/10 90/2 0/19 90/2 90/4 45/9 (61)
WEIGHTED PU 0/30 45/15 45/10 (55)
FM FLYE 60/20 80/11 100/7
ROLLING TRI EXT 30/15 40/10 40/8
FRENCH PRESS 110/10 110/9
UP RIGHT ROW 95/15 135/12 155/9 175/4
MILLITARY BB PRESS 135/14 155/10
DB FRONT RAISE 60/10 60/9
125 DBs x 6
4/3/10
INCLINE DB PRESS 100/14 125/6 125/4
VERTICAL PRESS 3PLT/14 3PLT/10 3PLT/6 (RP)
REAR DELT DB RAISE 40/15 40/10 40/12
WEIGHTED CHINS 0/12 45/5 45/4 45/5 45/4 0/8 (38)
DEADLIFT 350/1 350/1 315/4 315/3 365/1
SPEED DL 280/3 (8 sets)
STIFF LEG DL 225/8
4/6/10
I started a new job so have to exercise at night, so of course I entered the land of size smedium under armour wearers who seem to travel in packs of 8 , that doesent bother me too much as I am a people watcher, what better place than the gym…however working out at night is throwing me for a loop…fucked training day today, hurt my shoulder felt extremely weak and tired may have something to do with the new job which is taking alot out of me, but I have to adapt…
FLAT DB PRESS - 85/14 105/12 125/5
DECLINE HS - 3PLT/14 4PLT/4
DECLINE DB PRESS - 100/10 100/7
DB SHOULDER PRESS 100/3 100/4 100/4
LATERAL RAISE 40/15 40/12 40/10
JAVELINE PRESS 45/20 65/4
STR8 BAR CURL 30/14 60/12 80/7
HAMMER CURL 40/12 60/7
PULLUP 9/4/5/4/4 (26)
4/10/10
havent trained since 4/6, felt sick, went to the doc and have an upper respitory infection, on Levaquin antibiotic. I guess thats why i felt like shit on tuesday. im targeting 4/13 to start again. Even though Im sick and hate missing any training days, this might help some nagging acches and pains, so Im taking it as a blessing in disguise.
4/13/10
Feels good to be back…felt surprisingly good.
FLAT DB PRESS 75/20 100/12 125/4 125/3
DECLINE DB PRESS 100/10 100/7
HS DECLINE PRESS 3PLT/15
BB MILLITARY PRESS 90/15 135/12 135/11 135/11
JAVELIN PRESS 45/15 65/10
DB LATERAL RAISE 40/15 55/10 55/7
PULLUPS WG 10/8/7 NG 10/7 WG 5/4 (51)
DB HAMMER CURL 40/15 55/10 70/5
STRAIGHT BAR CURL 90/12 90/10 90/10
4/14/10
a quickie today
RACK PULL 315/12 315/12 405/9 495/3
BB SHRUG 315/15 405/7
DB SHRUG 125/14 125/11
OH CABLE ROW 195/14 195/12 195/11
MXL
4/16/10
I dragged my ass into the gym today…happy I got through it…
WTD DIPS 0/15 45/10 45/9 90/3 90/1 90/1 0/12 45/10 (67)
WTD PUSHUPS 0/30 45/15 45/15 45/11 45/10 (80)
WTD CHINS 0/11 0/9 25/6 25/4 45/4 0/9 (43)
HS INCLINE 2PLT/15 3PLT/7
CBL HIGH LOW 30/15 30/11
INCLINE DB PRESS 105/8
DB FRONT RAISE 35/15 45/10 42.5 /12 (cbl)
UPRIGHT ROW 135/10 135/10 135/9
4/18/10
DEADLIFT 315/7 365/1 365/1 385/1 385/1 315/5 315/3
BO ROW 225/4 225/4 185/6 135/15
BB SHRUG 315/12 315/11 405/7
CHEST SUPPORTED DB ROW 80/15 80/13 80/11
REV PEC DEC 130/13 115/13 100/12
NAUT AB 120/20 mid/left/right
4/20/10
Rocked my free elite FTS tank today, walked around like I was Dave Tate lol…
FLAT BENCH (I know I know) 225/17 315/2
FLAT DB BENCH 100/12 125/4 125/4
HS VERT PRESS 3PLT/15 3PLT/11
DECLINE DB PRESS 105/12 105/10 105/9
CBL PD RACK/20 RACK+25/15 RACK+25/13 RACK+25/11
FRENCH PRESS 100/12 100/12 100/9
HAMMER CURL 40/15 50/12 75/5
STR8 BAR CURL 30/15 60/13 80/8
PULLUPS 10/9/8/8/7/5/5 (52)
4/22/10
RACK PULL (FROM KNEE) 315/15 405/7 405/7 495/2 495/1 495/1
BB SHRUG 315/12 315/12 405/5
BO ROW 135/15 225/5 225/4 185/9 185/9
CBL ROW 180/14 180/12 180/11
BB MILLITARY PRESS 135/20 155/10 175/4 135/12 135/12
JAV PRESS 45/20 65/9 65/8
DB LAT RAISE 40/15 50/12
CBL LAT RAISE 30/12
BB COMPLEX (OK OK THIS IS EMBARRASING I couldnt finish, my conditioning sucks donkey dick)
BACK SQUAT 135/12 SL DL 135/10 DL 135/4 (x3)
I was thinking I could do 15 reps of each…no shot
4/24/10
WEIGHTED DIPS 0/15 45/10 45/9 90/2 90/3 0/12 45/11 90/3 45/10 (75)
WEIGHTED PU 0/30 45/15 45/15 45/11 45/15 (86)
WEIGHTED CHINS 0/12 25/6 45/4 45/5 0/10 25/5 45/3 (46)
PULLUPS 9/7/7/5/6 (34)
BB COMPLEX
SQUAT 135/10 /10 /12
BO ROW 135/10 /10 /10
UR ROW 135/4 / FAIL / FAIL
4/25/10
Felt really horrible today, shoulders sore / I think I strained my groin
DEADLIFT 315/2 315/3 315/3
FACE PULL 40/12 52/12 57/12 57/12
CHEST SUPPORTED DB ROW 80/12 80/11 80/12
DB SHRUG 125/12 125/12 125/10
HS SHRUG SEATED 3PLT/12 3PLT/12
INCLINE BENCH 225/12 225/12 225/12
4/27/10
FLAT BP 225/15 315/2
INCLINE DB PRESS 105/14 125/4 125/3
DECLINE HS 3PLT/15 4PLT/5
TRI CBL PD RACK/15 +25/12 +25/11
CBL PO RACK/12 +25/10
REV CBL PD 65/15 72/13
STR8 BAR CURL 30/15 60/12 80/9 100/5
HAMMER CURL 45/12 65/7 85/5
PULLUPS 8/6/4/7 (25)
BB COMPLEX
SLDL 135/8 /10 /3 /10
UR ROW 135/8 /9 /9 /10
BO ROW 135/3 /9 /10 /9
4/29/10
RACK PULL (I stood on 2 quarters to get the bar below the knee) 315/15 405/8 405/7 Felt very uncomfortable couldnt get my grip right.
BB SHRUG 315/12 315/12 405/8
TBAR ROW 3PLT/15 4PLT/10 5PLT/3 3PLT/12
HS LOW ROW 3PLT/10
CBL LOW ROW 190/12 180/10
BB MILLITARY PRESS 135/20 155/10 (elbow felt very weak)
NAUTILUS PLATE LOADED OVERHEAD PRESS 3PLT/13 4PLT/4 3PLT/12
JAV PRESS 45/15 65/9
DB LAT RAISE 40/15 50/10
CBL FRONT RAISE 30/15
couldnt do my BB complex…wifey rushed me home
5/1/10
I really got to get my shoulder checked out, it sounds like rice crispies and they are very sore
WTD DIPS 0/15 45/10 45/10 90/2 0/12 45/10 45/9 0/14 (82)
WTD PU 0/30 45/15 45/11 45/15 45/15 (86)
WTD CHINS 0/10 25/6 45/4 0/10 25/5 45/3 (38)
REAR DB RAISE 40/15 40/15 40/15
FACE PULL 42/20 50/15
DECLINE DB PRESS 100/11 100/10
HS DECLINE PRESS 3PLT/12
REV CBL PD 72/20 80/12 RACK/9
5/3/10
DEADLIFT 315/4 365/2 385/1 405/FAIL 315/5 315/4
BO ROW 225/4 225/4 225/4
BB SHRUG 315/12 315/12 405/5 315/12
PULLUPS 10 / 9 / 8 / 8 (35)
BB COMPLEX
SQUAT/SLDL/UR ROW 135/10 135/10 135/3 - 135/0 135/10 135/10 - 135/10 135/7 135/6
5/6/10
BENCH PRESS 225/15 275/9 315/2 275/7 225/12
BACK SQUAT 135/15 225/10 275/10 315/5 135/15 (ZSQUAT)
DB ROW 85/15 100/10 115/7 120/5 125/5
STR8 CURL 60/12 80/10 80/10 100/6
WEIGHTED DIPS 0/15 45/10 45/10 90/2 0/20 45/7 (64)
Why do I feel so lightheaded when benching? anyone? Bueller?
5/8/10
HYPER 0/12 25/12 45/12
SLDL 135/15 225/7 225/6 225/7 225/7
LEG PRESS 3PLT/15 4PLT/12 5PLT/10 6PLT/8 6PLT/7
TBAR ROW 3PLT/15 4PLT/10 4PLT/9 5PLT/2 3PLT/12
UPRIGHT ROW 90/12 135/10 135/10 (gotta stop doing this, hurting more than helping)
FRONT RAISE 40/10 40/10
HS DECLINE PRESS 3PLT/15 4PLT/7 4PLT/6 4PLT/6 4PLT/7