2-08-10
ME Upper
CG Bench:
135x7
165x8
205x3
240x3
265x3
300x3 (Last rep was a grinder)
DB Incline:
70x2x15
Seated Cable Rows:
plate 12x12
plate 14x10
plate 16x10
FacePulls: (Should keep this lower weight, probably… had control of the 200 though.)
160x15
180x10
190x8
200x5
Seated DB Curls:
45x5
50x7
2x55x5
Felt great today. Feel good right now, like I could go back in. Happy with the CG bench, been making some good progress with it.
2-13-10
Upper Accessory
DB Bench:
70x10
80x8
90x8
100x6
110x6 (I think, maybe 7. I forget.)
Chinups:
bwx2x8
bw 10x6
Seated DB Presses:
55x12
60x10
70x7
BB Shrugs:
225x10
315x10
365x8
405x8
Unilateral supinated tricep cable extensions: (Lol.)
60x12
70x10
80x7
90x6 (Uh, pretty ugly last rep on my left side.)
Seated Incline DB Curls:
35x8
40x5
40x6 (Or something like that.)
Felt good.
2-15-10
ME Upper
CG Bench:
45x10
95x15
135x10
175x5
205x3
235x3
265x2
295x1
315x1
325x0 (Meh. Wrists ended up behind my elbows, no way I had it from there. Bar came down and back suddenly)
Normal Grip Bench:
225x12
DB Incline:
70x17
Seated Cable Rows:
plate 12x10
plate 14x10
plate 17x6
plate 18x5
Facepulls (thumbs facing towards me):
100x20
110x20
130x16
DB Curls:
50x5
60x5
65x3
Cable Curls:
130x12 (Uh, I think.)
Meh. I think I have the strength for 325 with a close grip, but missed it because I let my wrists get behind my elbows… I overcorrected the bar moving towards my feet.
Floor presses next week.
Did facepulls with a different (the ‘normal’) grip. Felt good.
2-18-09
ME Lower
Sumo Deadlift:
135x10
225x5
275x5
325x5
375x5
425x3 (felt pretty speedy on these)
445x1 (much better than last time)
465x1 (required quite a bit of effort, but wanted to try more but gym was closing and I wanted to leave some in the tank)
Standind Ab PUlldowns:
plate 8x3x12 (Felt it nice and good in my abs.)
Rack Pulls: (Supersetted with ab pulldowns due to time)
405x8
455x5
495x3 (Hands were killing me; pathetic.)
I really feel it in my glutes right now. Awesome.
2-21-09
Upper Accessory
DB Bench:
75x10
85x10
95x6
105x6
115x6
Chinups:
bwx6
bw+10x6
bw+15x5
bw+25x4
DB Shoulder Press:
55x12
65x10
75x8 (Did one arm at a time.)
Standing DB Tri Extensions:
2x30x10
35x8
Seated Incline DB Curls:
35x8
40x6
45x5
50x4
Hm. Felt pretty good despite getting drunk the last two nights, and eating like shit the last week.
2-25-09
ME Upper
Incline Bench:
45x15
95x10
135x8
165x5
195x5
225x3
240x2
250x2 (reps were fast)
Dips:
bw 35x2x12
Seated Cable Rows:
plate 13x12
plate 15x10
plate 17x6
plate 18x5
Tricep Rope Pushdowns:
180x15
200x12
Facepulls:
120x15
130x15
140x15
DB Curls:
45x7
55x5
60x4 (felt weak)
Not bad. Haven’t done barbell incline in … 9 months …? Pretty weak at them; the reps were all relatively fast though. Dips were a bit rough.
Felt ok this workout.
2-26-09
ME Lower
Sumo Deadlift:
135x10
225x5
315x5
365x3
405x3
425x2
455x1
480x1 (Shaking like a leaf!)
Romanian Deadlifts:
225x8
275x8
315x7
Was pressed for time, otherwise I would’ve done some Ab work too, and maybe another set of romanians. I felt like I didn’t have that much energy, but 455 flew up pretty fast. Gained pretty well on my sumo. I think I’ll start doing some GM’s again next week.
2-28-10
Bench Accessory
DB Incline:
60x12
70x10
80x8
90x6
105x6 (had one more grinding rep in me)
CG Bench:
135x10
185x8
225x10 (easy)
Chinups:
6
bw 10x6
bw 30x5
6
Cable Curls:
120x12
130x10
140x10
3-1-10
Lower Accessory
Leg Press:
worked up to 8 plates & a quarter for 5 reps.
Standing Ab Pulldowns:
plate 7x12
plate 8x12
plate 9x0 (Lol, just couldn’t really get it in position.)
plate 8x12
Leg Raises:
3x8
Legs hurt like hell still, two days later.
3-3-10
ME Upper
Incline Bench:
95x15
135x8
165x5
205x5
230x5
255x3 (rough.)
CG Bench:
135x12
185x7
225x15 (Probably had 1 more. Stopped simply because I hit 15, but rough still.)
Seated Cable Rows:
plate 15x12
plate 17x8
plate 18x5
plate 19x5 (cheated a bit)
Face pulls: (thumbs towards me)
120x15
130x15
140x15
DB Curls:
45x8
50x5
55x5
60x4
Great workout.
3-5-10
ME Lower
Box Squat:
45x10
135x8
225x5
275x5
325x5
375x3 (For some reason, this felt hard?)
415x3
450x2
485x1 (Oh yeah. 5 plates next week!)
Romanian Deadlift:
275x2x6
315x6
Supersetted w/
Standing Ab Pulldowns:
plate 8x12
plate 8x2x15
Mmm. So close to 500 I can smell it!
3-7-10
Bench Accessory
DB Bench:
70x10
80x10
95x10
105x8
115x7 (Very tough. This was all out.)
Chinups:
7
+15x6
+30x4 (heh)
8
Seated DB Press:
60x10
65x10
75x9
Unilateral DB Tricep Extensions:
30x10
35x8
35x10
Preacher Curls:
ez-bar + 30x10
ez-bar + 40x10
ez-bar + 50x8
Cuban Presses:
55x2x12
Felt pretty good. Happy with that last set of 8 on the chinups. Right shoulder was sore during the DB presses, was affecting my strength and I had to tuck my arm more.
Preacher curl weights I used are pathetic. 
(Edit: Ok, my last DB bench session I did 95x6, 105x6, 115x6. Clearly I did a lot more today. That makes me feel better about that last set. ;))
1-8-10
DE Lower
Box Squat:
95x5
135x5
225x2
250x6x2
Standing Ab Pulldowns:
plate 8x3x10
Wanted to do more (bulgarian split squats) but it was really late, so I just left. Good enough. Form felt great on the squats.
Gonna try and crush 495 thursday.
3-10-10
ME Upper
CG Incline Bench:
95x15
135x8
165x5
195x5
215x3
230x3
240x2
DB Incline Bench:
75x2x17
Seated Cable Rows:
plate 15x8
plate 17x5
plate 19x6, Rested ~20 seconds, 4
BB Shrugs:
225x12
315x10
365x10
405x10
455x5
315x20
DB Curls:
2x40x? (wasn’t even counting, just repping. 10-15 I guess.)
Felt pretty good; felt strong on the rows. Feel good now. Ate like shit today. My breakfast consisted of hot dogs
3-12-10
ME Lower
Box Squat:
45x20
135x10
225x5
275x5
325x5
375x2
415x2
455x1
495x1
465x2
Leg Press:
450x12
500x20
Mmm. Box maybe a little high? Hard to tell at the angle.
Set up a youtube channel: http://www.yout 404 Not Found | ＵＢＥ株式会社 - UBE Corporation
Finally got my old powerlifting meet videos uploaded.
3-14-10
Upper Accessory
DB Bench:
75x10
85x10
95x10
105x10
110x9
Chinups:
8, 8
bw+15x6
Seated DB Press:
65x10
75x6
80x5 (right shoulder sore; felt weak)
DB Curls:
45x8
55x6
60x4
50x8
DB Tri Extensions:
35x12
40x8
30x25
Felt a bit tired today; not motivated. Right shoulder is sore and feeling weak.
3-17-10
ME Bench (Deload, so very light volume.)
Bench:
45x20
95x10
135x8
175x5
205x5
230x5
255x1
275x1
300x1
330x1 (Touch and go)
Facepulls: (thumbs away from me)
140x25
140x17
That’s it. It’s a PR for the bench. The 300 was smooth. It felt as though 330 was again pulling towards my feet about mid lift, and once corrected, it flew up (this happened with a CG 325 bench that I missed). Not sure what that’s all about. Weak shoulders? Shit technique? Both?
3-24-10
Bench:
45x15
95x15
135x8
185x5
225x5
265x3
285x3
305x2 (hard.)
320x1 (very tough.)
245x8 (hard! wtf!)
Seated Shoulder Press:
95x13
135x13
135x15
Chinups:
6
bw+10x6
bw+15x6
Facepulls: (neutral grip, thumbs towards me. Doing this way from now on.)
130x10
110x13
110x15
EZ-bar Preacher Curls:
65x8
85x2x8
Meh. Felt weak as hell on the bench. I’ve been feeling crappy lately, though. I barely ate at all the last week. One day all I had was 3 hot dogs, another I had some milk
3-26-10
Good Mornings:
45x10
95x10
135x8
175x5
225x3
255x3
275x3
295x3
320x2
Wide Stance Leg Press:
360x8
450x8
540x8
630x8
720x8
Standing Ab Pulldowns:
plate 8x12
plate 8x10
plate 7x15
Felt ok. Was tired today. Still hit a PR on the GM’s, and did a bit more volume on them than I did the last time I did them.
Ab pulldowns are driving me nuts. Plate 7 is easy, plate 8 is challenging, plate 9 is impossible. Pain in the ass to progress on.