Day 6 - Squats/Chest/Back/Biceps
Squats
Barx10
95x8
135x5
165x5
195x3
215x3
235x7 PR
Bench
Barx10
95x8
135x5
165x4
185x3,2 PR
135x10 paused PR
Deadstop DB Rows
55x10
65x8
75x8
85x8 PR
65x12 PR
BB Curls
Somexsome
NOTES: Squats felt pretty good. Good 2 rep PR. Bench was awesome, was hoping for 2x3 with 185 but still a solid PR. Previous best 3 rep was 175. Deadstop rows were brutal and felt great! Great session.
Looks like an awesome session man! Still hitting PRs everywhere. Keep it up!
Day 7 - Heavy Sumo DL/Shoulders/Triceps/Abs
Sumo DL
135x8
225x5
285x1
315x1
325x4 PR Hell yeah!!
VID: - YouTube
DB MP
45x5
50x5
55x5
60x5
65x5 PR
Tricep Pushdowns
50x8
70x8
100x8
120x5
140 (stack)x3 PR
120x5
90x8 TUT
70x10 TUT
50x12 TUT
50x8 TUT Paused
Upright Dips (tricep emphasis)
BWx8,7,6
Abs
Kneeling Cable Crunch = Stack(140)x15
BW Plank = 1:31
NOTES: Sick session. HUGE DL PR! Friggin pumped about that! Plus the bar was slippery and under gripped hand got hooked in my pants on third and fourth reps as you can see. Got it!!! Big DB MP PR and triceps got blasted! Core work was good. Great damn session!
Nice job on the PRs man!
And lol at the guy doing some odd version of a reverse grip press.
Haha thanks man…good eye, I didnt even see him.
Day 8 - Front Squat/Chest/Back/Biceps - Tuesday 2/8/11
FS
95x10
135x5
165x3
185x1
205x3 PR
185x3 paused PR
Inc BB Bench
Barx8
95x5
115x5
135x3
155x5 PR
135x5 paused
115x8 WG paused
BB Rows
95x10
135x5
165x3
185x3 (s)
205x3 (s) PR
185x5 (s) PR
135x5 paused (s)
135x10 (s)
Curls (various)
somexsomexgood pumpage
NOTES: Great FS PR. Previous best ever was 195x2. Smoked that plus hit 185x3 paused. Both BIG PR’s! Inc BB Bench felt good and explosive. BB rows felt heavy but good PR’s. Another great session overall.
Are you ever going to let off with the PRs? Haha. Great job man!
Do you prefer FS over back squats?
[quote]AquaCruzer wrote:
Are you ever going to let off with the PRs? Haha. Great job man!
Do you prefer FS over back squats?[/quote]
Not planning to anytime soon 
I love all squats man. FS hammer quads very nicely and are very gentle on the hips so they dont exhaust your hips for squatting later in the week! Theyre great man.
[quote]pbclax1 wrote:
[quote]AquaCruzer wrote:
Are you ever going to let off with the PRs? Haha. Great job man!
Do you prefer FS over back squats?[/quote]
Not planning to anytime soon
I love all squats man. FS hammer quads very nicely and are very gentle on the hips so they dont exhaust your hips for squatting later in the week! Theyre great man.[/quote]
Sounds awesome! I might just try them tomorrow since I need something to do to fill up the remainder of this week’s training.
Yeah man definitely try them out! You’re gonna love them
Day 9 - RDL/Shoulders/Traps/Triceps - Friday 2/11/11
RDL
95x5
115x5
135x5
165x3
185x3 (s)
205x5 PR (s)
Push Press
Barx8
75x5
95x5
115x3
125x3
135x3 PR
Really feel when I get the form down and get in a groove I can hit more than this. These did feel great though!
BB Shrugs
Worked up to 335x10 PR (s)
Dropsets: 315x5 paused PR (s), 225x40 PR (s), 135x40 PR (ns)
DB Hammer Press
40x6
50x6
60x5
70x5 PR
Random Tricep Stuff
For the pumpzz
NOTES: Good session. Everything felt great. Great pump at the end.
Tricep pumpage pics:
Oh man that looks like an awesome session. SOOOO many shrugs!!!
Push presses are pretty awesome 
It WAS an awesome session. Yeah man, they are definitely a keeper!
Day 10 Squat/Chest/Back/Biceps - Sunday 2/13/11
Squat
Barx8
95x6
135x5
175x3
205x3
225x1
245x5 PR
VID: - YouTube
DB Bench
50x5
60x5
70x3
80x4 PR
90xfail
Just couldnt get the DBs into position. Sucked.
Meadows Rows
35x10,10
45x10,10 PR
Thib Lat Pulldown
Worked up to 140x10
Bicep Curls
somexsomexpump
Pec Deck
somexsome focused on squeeze
NOTES: Good session. Legs had more on squats but felt like I was gonna pass out. Solid PR. Meadow rows were great. Good session overall. Gonna sumo dl tuesday then take a bit of a deload.
Nice job on those PRs! Squats are looking pretty good, especially with a guy doing quarter squats in the background haha.
Yeah, it sucks when you can’t get DBs into position. It sucks even more when you try to sit up with them and you can’t get up lol.
[quote]AquaCruzer wrote:
Nice job on those PRs! Squats are looking pretty good, especially with a guy doing quarter squats in the background haha.
Yeah, it sucks when you can’t get DBs into position. It sucks even more when you try to sit up with them and you can’t get up lol.[/quote]
Yeah man…315 quarter squats
Haha I felt dumb…just gotta find the right placement on my leg to throw those babies up!
Lol.
Take a look at this video. It sure has shed some light on using DBs.
Youre the man. I was doing the exact opposite. Elbows bent and rocking the dumbbells up onto my chest. I wish Id seen this video before today!!
Thanks man.
[quote]pbclax1 wrote:
Youre the man. I was doing the exact opposite. Elbows bent and rocking the dumbbells up onto my chest. I wish Id seen this video before today!!
Thanks man.[/quote]
Sure thing Anything to help a brother out.
My right shoulder started bugging me last night out of nowhere. Been icing it and stretching it, its not excrutiating pain, just an annoying twinge sometimes when i move it. Got deadlifts tomorrow (hopefully). If the shoulder isnt agreeing I’ll have to sigh bag the session and just start the deload then instead of after that session.
Just what I needed, an annoying setback. Hopefully I dont feel it during lacrosse 