12-21-09
Doing a westside for skinny bastards template.
Floor Press:
135x5
185x5
225x5
255x5 (These were much harder than expected!)
215x8
DB Press:
70x22
Tricep Pushdowns:
170x3x12
Cable Rows:
plate 16x2x8 (Harder than expected)
plate 14x2x8
Seated DB Curls:
30x3x10 (nice stretch at the bottom)
Cuban Presses:
45x3x12
Meh. Not sure if I just suck at floor presses, or if my strength just plummeted. Little bit of both, I think.
12-23-09
ME Lower
Good Morning:
45x10
95x7
135x5
175x3
215x3
235x3
265x2
290x1
Decline Situps:
bwx4x8
bwx5
Wide stance leg presses:
360x10
450x4x10
Ab PullDowns:
plate 6x3x10
Pinwheel curls:
45x7
55x5
60x5
65x3
60x4
Maybe I should have done more reps at 290? I dunno.
12-26-09
DE Upper
Bench: (~60%)
185x8x3
Rack Presses: (Shoulda been 3 board, but I have no boards at the moment.)
225x5
265x3
300x5
315x5 (Spotters hands were all over reps 2, 3 and 4, as I had hit the j-hooks on my second rep)
Face Pulls:
150x25
150x17
Shrugs:
315x10
365x10
Hammer Curls:
45x6
50x6
Medicine ball diamond pushups:
2x20
12-28-09
ME Upper
Floor Press:
95x10
135x10
185x5
225x5
265x5 (killed it)
275x5 (easier than the 255x5 was last week!)
225x8
DB Press:
70x26
Cable Rows:
plate 16x4x8
Tricep Rope Pushdowns:
180x3x12
Cuban Presses:
50x3x12
Felt great tonight. General stress level is down, and I’ve been eating well the last week: breakfast every day upon waking, 4 eggs + cheese & a cup of oatmeal + maybe a piece of fruit. And a solid 2 or 3 more meals.
Secured a job in a research lab (working with vection & a virtual 3D environment) at my university, and a TA position! Hell yeah! 
12-30-09
ME Lower
Good Morning:
95x10
135x10
175x5
200x3
225x3
255x3
275x3
305x1
Leg Press, Wide Stance:
360x5
500x4x10
Decline Situps:
5x8
Standing Ab Pulldowns:
plate 7x10
plate 8x7
plate 7x20
Yep. Hip is sore; fell on ice prior to workout.
1-1-10 (Happy New Year!)
DE Upper
Speed Bench:
95x10
135x3
185x8x3
“3” Board Bench:
225x3
265x3
295x3
325x2 (psyched myself out, lost tightness, so I just racked it)
325x3 (Way better. Had a fourth, and possibly a fifth.)
Facepulls:
160x2x20
Seated DB Curls:
35x3x8
Medicine Ball Diamond Pushups:
bwx25
bw+45x10 (Damn, these were hard.)
1-4-01
ME Upper
Floor Press:
45x10
135x8
185x5
225x3
255x3
285x1
305x1
320x1
330x1
DB Press:
75x23
Seated Cable Rows:
plate 17x2x8
plate 16x2x8
Tricep Rope Pushdowns:
190x2x12
190x10
Seated DB Curls:
40x3x6
Cuban Presses:
55x3x10
Uhm. Well. My floor press is kicking some ass.
1-7-09
ME Lower
Good Morning:
95x10
135x5
175x5
205x3
245x2
275x1
290x1
315x2
Leg Press:
540x4x8
Decline Situps:
5x10
Looks like my back is rounding. Meh.
1-9-09
DE Upper
Bench:
185x8x3 (felt like bar was moving slow)
My right elbow/arm/shoulder started aching quite a bit after this. Was weaker in my right arm, definitely.
CG Bench: (did these anyway :-/ )
205x5
225x5
255x5 (barely, definitely felt weak in my right arm)
Called it quits here, as my arm was in pain. There’s a trigger point in my back that helps alleviate it, and I used a tennis ball to help work it out. My elbow was also sore.
1-12-09
ME Upper
CG Bench:
45x10
95x10
135x8
175x5
205x5
235x5
265x5
EZ Barbell Tricep Extensions:
50 whatever the weight of the bar isx3x8
DB Rows:
95x2x8
105x8
Facepulls:
170x12
180x2x12
Seated DB Curls:
40x2x7
45x6
Better. Right arm felt ok today; feel a tightness on the right side of my back by shoulder blade.
1-13-09
Box Squat:
95x8
135x8
185x5
225x5
275x3
325x3
365x3
405x2
445x1
470x1 (2 lb PR! Lol.)
Ab Pull Downs:
plate 7x4x10
Holy shit! I felt strong as hell tonight. I felt a LOT better being wider and focusing on sitting back. I tried to really focus on flexing off the box. No issues at all with my left knee; feels great. I wanted to go up 10 lbs, but figured I shouldn’t push it too hard as I’ll be doing these the next couple weeks.
I was definitely below parallel, as my partner was watching me. I will take video of it next week, when I hit 475 or 480.
1-16-09
RE Upper
Medicine Ball Diamond Pushups:
bwx10
bw+25x10
bw+45x16
bwx26
Chinups/NG Pullups/Pullups:
8/7/6
Supinated One Arm Cable Tricep Extensions: (Uh, maybe there’s a shorter name … )
60x3x12
DB Curls:
45x6
50x6
55x6
60x3 (Rough on my right arm, cheated a bit)
Felt good. Decided to take a small break from benching, and do some “less stressful” movements. Did end up grinding out some of the reps on the pushups, though; in the future I’m going to avoid that if I do an RE day.
1-18-09
ME Upper
CG Bench:
95x15
135x8
165x5
205x3
235x3
255x3
280x4 (Felt strong)
300x2 (Was going for 1, got 2. Could’ve ground out a third.)
EZ Barbell Tri Extensions:
80x10
80x10
100x5
DB Rows:
105x8
115x2x8
Seated DB Curls:
40x7
45x6
50x5 (Rough last rep on right arm)
Mmm. Killed the closegrips!
1-20-09
ME Lower
Box Squat:
45x10
95x10
135x10
225x5
275x3
325x3
365x3
405x2
445x2
475x1
Standing Ab Pulldowns:
plate 7x4x12
Wide Leg Press:
410x3x20
Mmm. Fun.
1-22-09
RE Upper
Diamond Medicine Ball Pushups:
bwx15
bw+25x10
bw+45x18
bw+90x0 (Lol. Yeah. Stapled. I didn’t move at all.)
bw+70x8 (I think it was 8 … )
Chinups/Pullups:
8/7
Tricep Rope Pushdowns:
200x12
Supinated Tricep Cable Extensions:
50x20
DB Curls:
45x5
50x3
60x2x4
65x3
Felt crappy today. Complete lack of energy.
1-25-09
Skipped. More important things to attend to. This week is a deload week since I felt quite crappy last two sessions.
1-27-09
Deload.
Squat:
45x10
135x8
225x5
275x3
325x3
Bench:
45x10
95x8
135x8
175x5
205x3
235x1
265x1
305x1
Meh. Actually hit a bit of a sticking point mid range on the bench, not bad otherwise.
2-2-09
ME Upper
Close Grip Bench:
45x10
95x10
135x8
165x5
205x5
240x5
275x4 (hit the rack on the way up, really screwed me up… mighta been bad if spotter wasn’t on top of things.)
295x1 (didn’t plan on doing this, but was waiting for a bench. flew up; i think spotter touched bar.)
DB Incline Press:
65x20
65x15 (lol!)
Seated Cable Rows:
plate 15x2x10
plate 15x8
Facepulls:
180x2x8
170x8
DB Curls:
45x5
55x5
60x2x4
Not bad. Moved a bit faster. Curls are getting better!
2-4-10 (Holy shit, I just noticed the last few posts I was dating them as 09. Duh!)
ME Lower
Sumo Squat:
135x10
225x5
275x5
325x5
375x3
405x5 (kinda rough)
440x1 (attempted 2, missed the second. Bar/hand/thumbnail scraped the shit outta my left quad… got stuck.)
Hack Squat:
90x10
180x8
270x8
320x8
365x8
Rack Pulls:
135x10
225x8
315x8
365x8
405x6
455x4 (Hands were absolutely killing me.)
Standing Ab Pulldowns:
plate 8x2x8
plate 8x7
I looked through my log: I haven’t deadlift sinced november 2nd, which was 420x3. Prior to that I had 395x10 (a couple weeks or so).
I suck at sumo deadlifts (although last time I tried I think my max was like 365 lol). They wore me out big time, too. Hands hurt like hell during rack pulls. Ab Pulldowns are up.
2-5-10
Upper Accessory
DB Bench:
65x10
75x10
85x10
95x8
105x6 (somewhat near failure; no grinding reps.)
Chinups:
7, 7, 5, 5
DB Shoulder Press:
55x12
60x10
65x8 (Left a couple in the tank; no grinding reps.)
DB Curls:
45x6
55x5
60x4
65x3
One Arm Supinated Cable Tri Extensions: (Damnit, gotta be a shorter name for this.)
60x12
70x10
80x8
Tried to avoid grinding out reps on stuff. Well, I kinda did on the tricep extensions. :-/
I’m really weak on the DB stuff.