11/5/08
weight - 225.5
Deadlift
135x3
225x3
315x2
405x2
495x4 just missed 5th
405x5
Barbell Row
135x8
225x8
275x8
Shrug
275x12
Chin Up
0x6
45x3 4th not high enough
Lat pulldown wide grip
135x8
150x8
seated calf raise 1 leg at a time
1.5 plates x12
2.5 plates x12
11/6/08
weight - 224.5
bf - 16.0
Speed Bench
135x3
175x4x3
seated dumbell shoulder press
60x2x12
skulls on floor
135x6
95x10
95x8 double contraction
elbows out exnteions on high incline
40x9
45x7
pushdowns with rope
100x2x15
some abs
some cardio
11/7/08
jump rope with 90 pound back pack
10 min total
fucking hard and hurt like a bitch with the 90 pounds smacking me in the lower back every time i jumped.
weight - 224.5
bf - 15.9
1 min walk, 30 sec sprint
8 times
today
weight - 223
bench
135x3
185x3
225x2
265x3 weak as fuck
225x3x5
dumbell incline
80x6
70x9
60x10
I felt sick all day that probably made my workout crappyer. I may stop cutting now though since my strength is dropping too much
been lazy with posting since sick. finally feeling better
11/11/08 very sick in this workout
Squats
135x3
240x3
280x3
320x3
360x3
400x3 hard
leg press
5 plates x8
6 plates x12
5 plates x12
calf raise
like 2 sets
sit ups
90x2x10 was painful for some reason
11/12/08 still really sick didnt do as many sets as normal
barbell curl
95x2x20
hammer curl to other side
40x2x8 or 10
wide grip preacher elbows in
65x2x15
11/13-15/08
cardio every day dont feel like posting exact details though
11/16/08 fast wrokout gym closing
speed bench
135x3
155x3
185x2x3 1 paused
155x3
dumbell shoulder press
65x10
60x10
skulls on floor
90x20
90x12
elbows out extensions on high incline
30x2x8
pushdowns
80x2x12
11/17/08
weight - 221 lol im skinny
deadlift
135x3
225x3
315x2
425x2
505x4 was only gonna do 3 but was too easy
455x3
405x3
barbell row
225x8
315x3 too much cheating
chin up
0x10 PR
25x5
lat pullsown wide grip
180x8 or 10 i forget
some ab superset for fun
kinda satisfied with todays and glad to feel better
11/18-19/08
some cardio
11/20/08
Bench Press
135x5
185x3
225x2
265x4 missed 5
245x5
225x3x5
Incline Dumbell
80x5
70x8
70x7
today
squat
135x3
225x3
315x3
405x3
365x3
315x3
Semi Close grip barbell curls
95x6
155x7 not as strict as id of liked
185x4 cheating
135x5
hammer curls to opposite side
40x8
55x8
wide grip elbows in preacher
65x12
85x10
65x12
leg press
4 plates x6
5 plates x8
6 plates x8
5 plates x15
some cardio after
11/22/08
think i did intervals
11/23/08
jump rope 50 jumps, 405 static hold 20 sec, 4 plate sled drag sprint, 90 pound backpack carry sprint did as circuit twice
then did jump rope x50, sled drag, as supset 3 more times
11/24/08
intervals again
woulda done my lifting today but pushed it back a day cause im really sore still from a few days ago
11/25/08
weight - 220
speed bench
135x2x3
155x3x3
dumbell shoulder press
50x6
80x.5 right arm only went up…
60x10
60x8
skulls on floor
95x8
115x8
135x9
elbows out extensions on high incline
40x8
45x8-10forgot
pushdown
100x8
150x10drop to 100x10
today
weight - 219
deadlift
135x3
225x3
315x2
425x2
515x4PR!
425x3
405x3
Barbell Row
225x8
275x6
chin up
25x8 pr
0x7
lat pulldown wide grip to chest
195x8
11/27-29/08
cardio and some light biceps on the 28th
400 meter in 1:08 yesterday
today
weight - 219
bf - 15.6
light bench
dumbells
20x10
50x10
65x10
80x8
70x10
65x10
skulls
85x2x8
1 set overhead tricep extnesion and pushdowns
then some light cardio
12/1/08
light squat
219 15.5bf
squat
135x3
225x2x5
245x2x5
275x5
225x5
leg press
4 plates x2x12-15
cardio on other days
12/4/08
weight - 218
barbell curl semi wide grip
105x12
110x12
115x12
120x12
105x12
preacher hammer curl
35x12
30x12
preacher curl close grip
65x10+2
65x8+4
i tried to use higher reps to switch it up and i died out before the end lol.
weight - 218
bench
135x5
185x12
190x12
195x11
185x10
165x10
dumbell shoulder press
45x12
50x10
45x10
decline skulls
95x3x12
pushdowns
100x12
110x12
100x12
i am definitly not good at high reps at all
12/6/08
weight - 218
Squat
215x7
245x7
275x7
305x7
335x7
bottom up front squat
185x3x7
Leg Press
4 platex11
5platesx11
5.5platesx11
seated calf raise superset with standing
4 platex15-2.5each sidex15
3 and a 10 platesx15-2 each side x15
weighted sit up
45x12
90x12
135x12
easy ab superset after
today
weight -218
Deadlift
135x5
265x7
310x7
355x7
400x7
455x7
T bar Row
3 platesx7
4 platesx7
4.5 platesx7
dumbell row
80x25
Deads from knees
365x3x7
shrugs
315x12
335x2x12
pull up normal grip shoulder width apart
x7
x6
x5
lat pulldown wide grip
150x12
calf superset light
some light abs
weight - 218
barbell curls semi wide grip
115x12
120x12
125x12
110x12
105x12
Preacher Hammer Curls
35x2x12
Preacher close grip
65x2x12