October 25th, 2008
Lower Back & Hamstrings
Deadlifts
135lbs x 10
225lbs x 6
315lbs x 2
405lbs x 1
405lbs x 1
315lbs x 4
Shoulder Width Pullups
2 sets of 4
1 set of 5
Sumo Deadlifts
225lbs x 8
225lbs x 10
225lbs x 8
Prone Leg Curls
155lbs x 10
155lbs x 8
155lbs x 8
October 27th, 2008
Chest & Upper Back
Hammer Strength Bench
135lbs x 12 (2 sets warmup)
225lbs x 10
295lbs x 6
300lbs x 5
300lbs x 4
Incline Barbell Bench
205lbs x 10
225lbs x 6
225lbs x 5
Cable Flies
3 sets of 12
60lbs
Wide Grip Pullups
3 sets of 4
Barbell Rows Reverse Grip
135lbs x 12 (warmup)
225lbs x 8
275lbs x 4
275lbs x 4
Lat Pulldowns
3 sets of 10
160lbs
Dumbell Rows
3 sets of 10
90lbs
October 28th, 2008
Quads
Squats
135lbs x 10
225lbs x 8
315lbs x 8
315lbs x 10
315lbs x 10
Barbell Lunges
205lbs x 12
205lbs x 12
205lbs x 12
Calve Raises
540lbs x 8
540lbs x 8
540lbs x 7
450lbs x 12
October 29th, 2008
Arms
Close Grip Bench
135lbs x 12 (2 sets, warmup)
185lbs x 8
205lbs x 6
205lbs x 5
Dips
3 sets of 12
EZ Bar Extensions
90lbs x 10
95lbs x 10
95lbs x 11
Chinups
3 sets of 6
1 set of 4
EZ Bar Curls
95lbs x 10
95lbs x 8
95lbs x 8
Cross Chest Curls
3 sets 35lbs x 12
October 31st, 2008
Evil Shoulders
Standing Deathly Shoulder Presses
135lbs x 10
155lbs x 8
155lbs x 6
165lbs x 4
Deathbell Presses
65lbs x 8
65lbs x 8
65lbs x 8
Lethal Raises
30lbs x 12
30lbs x 12
30lbs x 12
Bent Over Haunted Raises
30lbs x 12
30lbs x 12
30lbs x 10
Cable Shrugs From Hell
97.5lbs x 12
102.5lbs x 12
102.5lbs x 12
102.5lbs x 12
November 1st, 2008
Lower Back & Hamstrings
Deadlifts
135lbs x 12 (warmup)
135lbs x 10 (warmup)
225lbs x 6
315lbs x 4
405lbs x 1
405lbs x 2 (w/ straps)
405lbs x 1 (w/ straps)
Leg Curls
205lbs x 8
205lbs x 8
205lbs x 8
November 3rd, 2008
Chest and Upper Back
Hammer Strength Bench
135lbs x 18 (warmup)
225lbs x 8
295lbs x 6
295lbs x 4
Incline Dumbell Press
90lbs x 10
90lbs x 6
90lbs x 6
Cable Flies
60lbs x 12
60lbs x 12
60lbs x 12
Wide Grip Pullups
3 sets of 4
Shoulder Width Pullups
3 sets of 4
Reverse Grip Barbell Rows
135lbs x 12 (warmup)
225lbs x 10
275lbs x 6
275lbs x 4
V-Grip Pulldowns
120lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12
When it came to the V-Grips, I was concentrating 100% on muscle contraction, rather than just moving the weight like I usually do. I’m gonna keep doing that from now on… I’m sore as shit though now. I just wanna go to sleep.
November 4th, 2008
Quads & Calves
Squats
135lbs x 12 (warmup)
135lbs x 12 (warmup)
225lbs x 10
315lbs x 10
335lbs x 8
355lbs x 4
365lbs x 5
Leg Extensions
205lbs x 12
205lbs x 12
205lbs x 12
205lbs x 10
Calve Raises
450lbs x 12
450lbs x 12
450lbs x 12
450lbs x 12
What a wonderful day. Wonderful indeed 
November 5th, 2008
Arms
Close Grip Bench
135lbs x 18 (warmup)
185lbs x 8
205lbs x 6
205lbs x 6
205lbs x 6
Dips
3 sets of 12
Tricep Extensions
95lbs x 12
95lbs x 12
95lbs x 12
Chinups
1 set of 8
3 sets of 4
EZ Bar Curls
95lbs x 10
95lbs x 8
95lbs x 8
Hammer Grip Curls
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
November 7th, 2008
Shoulders
Standing Barbell Press
135lbs x 8
155lbs x 6
165lbs x 4
165lbs x 5
Dumbell Press
65lbs x 12
65lbs x 10
65lbs x 8
Lateral Raises
30lbs x 12
30lbs x 12
30lbs x 12
Bent Over Raises
30lbs x 12
30lbs x 12
30lbs x 12
Shrugs Using Bench Machine (The laying down one, Dunno the proper name)
295lbs x 12
295lbs x 12
295lbs x 12
295lbs x 12
November 8th, 2008
Lower Back & Hamstrings
Deadlifts
135lbs x 10 (warmup)
225lbs x 7
315lbs x 4
405lbs x 1
405lbs x 1
405lbs x 1
Seated Leg Curls
205lbs x 12
205lbs x 8
205lbs x 5
Calve Raises
270lbs x 20
270lbs x 20
270lbs x 20
November 10th, 2008
Chest & Upper Back
Hammer Strength Bench
135lbs x 18 (warmup)
135lbs x 10 (warmup)
225lbs x 10
295lbs x 6
295lbs x 3
Incline Dumbell Press
90lbs x 12
90lbs x 10
90lbs x 9
Cable Flies
70lbs x 12
70lbs x 12
70lbs x 12
Wide Grip Pullups
3 sets of 4
Shoulder Width Pullups
3 sets of 4
Reverse Grip Rows
135lbs x 12 (warmup)
225lbs x 8
275lbs x 4
275lbs x 4
V Grip Pulldowns (Heavy concentration on muscle contraction)
120lbs x 12
140lbs x 12
140lbs x 12
November 11th, 2008
Quads & Calves
Squats
135lbs x 10 (warmup)
225lbs x 8
315lbs x 6
405lbs x 2
405lbs x 3
Leg Extensions
205lbs x 12
205lbs x 12
205lbs x 12
Calve Raises
450lbs x 12
450lbs x 12
450lbs x 12
450lbs x 12
What a wonderful day. I feel like my legs are gonna fall off, but it was worth it!
November 12th, 2008
Arms
Close Grip Bench
135lbs x 12 (warmup)
135lbs x 12 (warmup)
205lbs x 6
205lbs x 6
205lbs x 6
Dips
2 sets of 15
2 sets of 12
Cable Pushdowns
72.5lbs x 12
87.5lbs x 12
97.5lbs x 12
97.5lbs x 8
Chinups
1 set of 6
3 sets of 4
EZ Bar Curls
95lbs x 12
95lbs x 8
95lbs x 8
95lbs x 8
Hammer Curls
30lbs x 12
30lbs x 12
35lbs x 12
Reverse Grip Cable Curls
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
November 13th, 2008
Lower Back & Hams
Deadlifts
135lbs x 12 (warmup)
135lbs x 12 (warmup)
225lbs x 8
315lbs x 6
405lbs x 1
405lbs x 1
315lbs x 5
Seated Leg Curls
195lbs x 8
205lbs x 12
205lbs x 9
205lbs x 7
Calve Raises
270lbs x 20
270lbs x 20
270lbs x 20
November 14th, 2008
Shoulders
Standing Barbell Press
135lbs x 8
155lbs x 6
165lbs x 5
175lbs x 4
Dumbell Press
65lbs x 12
65lbs x 12
65lbs x 12
Lateral Raise
30lbs x 12
35lbs x 12
35lbs x 8
Bent Over Raises
35lbs x 12
35lbs x 12
35lbs x 12
Shrugs w/ Horizontal HS Bench
288lbs x 12
288lbs x 12
288lbs x 12
288lbs x 12
November 17th, 2008
Chest & Back
Hammer Strength Bench
135lbs x 16 (warmup)
135lbs x 12 (warmup)
225lbs x 10
295lbs x 6
295lbs x 5
Incline Dumbell Bench
90lbs x 10
90lbs x 8
90lbs x 8
Cable Flies
70lbs x 12
70lbs x 12
70lbs x 12
Isometric/eccentric Pullups
4 sets, 10second hold
Reverse Grip Rows
135lbs x 12 (warmup)
225lbs x 12
275lbs x 6
275lbs x 6
V Grip Pulldowns
140lbs x 12
140lbs x 12
140lbs x 12
Seated Iso-Dynamic Rows
4 sets of 85lbs x 6
12, 9, 7, 5, 3, 1 seconds
Oh man, best back workout in a while. I got the idea for the pullups and the Iso-Dynamic Rows from Thib’s ‘You Don’t Know Jack About Your Back’
Thanks! Because, well damn. It friggin’ worked and felt insane!
November 18th, 2008
Quads & Calves
Squats
135lbs x 12
225lbs x 12
315lbs x 10
405lbs x 3
405lbs x 4
Iso-Dynamic Leg Extensions
4 sets of 195lbs x 6
12, 9, 7, 5, 3, 1 seconds
Calve Raises
450lbs x 12
450lbs x 12
450lbs x 12
450lbs x 12
I don’t get this. Your 1 rep max in the squat was 300 in September and now you’re doing 405 x 4 and we’re only half way through November. What can you do on a 12" box squat?
[quote]Intersweat wrote:
I don’t get this. Your 1 rep max in the squat was 300 in September and now you’re doing 405 x 4 and we’re only half way through November. What can you do on a 12" box squat?[/quote]
Honestly, I don’t know why it went up so fast but I promise I don’t bullshit anything on here and I don’t cheat on my lifts either. However, I don’t go ass to grass on squats, I go parallel with the floor. As for the box squats, I’ve never tried one before.