11-18-08
Back
Wide Grip Pullup
BW x 5 x 5
Rack Deads
315lb x 5 x 4
One Arm DB Row
50lb x 8 x 3
Machine Pulldown
100lb x 10 x 3
DB Pullover
50lb x 12 x 2
11-19-08
Shoulders
DB Military
(RP) 70lb x 6 + 4 + 2
Side DB Laterals
15lb x 8 x 3
Upright Row
70lb x 10 x 3
Face Pulls
30lb x 12 x 2
Seated DB Clean & Press
40lb x 15 x 1
Sweet Jeebus, missing two weeks of BJJ was a bad idea. After today’s session I feel like a truck ran me over.
Oh well, I’m pumped to return to the world of DC next week. New pics coming up tomorrow, I think I’ve made some progress since that first pic. I’ve really curtailed my portions and I think meticulously measuring my food has paid off.
Updated shot. Face censored due to gay expression.
Taking four days off from lifting, hopefully this damn cold goes away. DC time on Monday.
DC Time!
11-24-08
Decline BB Press
275 x 8 + 4 + 3
Machine Military
130 x 7 + 5 + 3 (Static Hold)
PJR Pullover
40lb x 30 (Went light and didn’t RP for two reasons… 1st time doing the exercise and still being careful with my elbow. I got a great pump, but I can definitely go heavier.)
Smith Deads
425 x 6 + 315 x 12
Weighted Wide-Grip Pull Up
15lb x 8 + 4 + 3
[quote]esk221 wrote:
Updated shot. Face censored due to gay expression.
Taking four days off from lifting, hopefully this damn cold goes away. DC time on Monday. [/quote]
You mean your facial expression was more gay than THAT?
lol, jk brother, get better and keep beating the logbook 
[quote]esk221 wrote:
DC Time!
11-25-08
Decline BB Press
275 x 8 + 4 + 3
Machine Military
130 x 7 + 5 + 3 (Static Hold)
PJR Pullover
40lb x 30 (Went light and didn’t RP for two reasons… 1st time doing the exercise and still being careful with my elbow. I got a great pump, but I can definitely go heavier.)
Smith Deads
425 x 6 + 315 x 12
Weighted Wide-Grip Pull Up
15lb x 8 + 4 + 3[/quote]
I don’t think the 100 lb db will be out of your reach on PJR’s
If you do them right, then they shouldn’t irritate your elbows at all (one of the main aspects of the exercise). They can be a bit difficult on the wrists, though, esp. if you have very small hands (like me) and go to a gym with crappy db plates…
I like the PJRs though, they’re definitely staying.
11-26-08
BB Curl
85lb x 12 + 5 + 3
Pinwheel Curl
50lb x 15
DC Style Leg Press Calf Raise
2 Plates x 12
Leg Press
7 Plates x 6 + 5 Plates x 20
Standing One Leg Curl
30lb x 20 + Static Hold
11-28-08
Incline DB Press
80lb x 13 + 4 + 3
Military Barbell Press
125lb x 10 + 3 + 2 + 95lb x 20
Incline EZ Bar Tricep extension
50lb x 30
Wide Grip Pulldown
180lb x 10 + 3 + 2 (Static Hold)
T-Bar Row
205 x 6 + 195 x 12
11-30-08
DB Curl
50 x 12 + 6 + 2
Preacher Hammer Curl
70 x 15
DC Style Calves (Hack Machine)
90lb x 12
Back Squat
315 x 6 + 225 x 20 (puke.)
Romanian Deadlift
225 x 15
12-1-08
Pec Deck Press
130 x 30
DB Military Press
60 x 6 + 6 + 3
Close Grip Bench Press
225 x 6 + 5 + 4
Machine Pulldown
170 x 8 + 5 + 3 (Static Hold)
Bent Over BB Row
225 x 6 + 205 x 12
12-3-08
Preacher Curl
85 x 13 + 4 + 3
Reverse BB Curl
55 x 15
DC Style Seated Calf Raise
70 x 15
Hack Squat
290 x 6 + 250 x 20
Seated Leg Curl
110 x 20 (Static Hold)
12-4-08
Decline Press
285 x 6 + 4 + 1 (185lb Widowmaker)
Machine Military Press
140 x 6 + 4 + 3
PJR Pullover
60 x 20 + 10
Wide Grip Weighted Pullup
20lb x 6 + 4 + 3
Rack Dead
455 x 6 + 365 x 12
12-8-08
BB Curl
95 x 14 + 4 + 2
Pinwheel Curl
60 x 15
DC Style Calves (Leg Press)
6 plates x 12
Leg Press
8 Plates x 6, 6 Plates x 20
Standing Leg Curl
50lb x 20
12-10-08
Incline DB Press
85lb x 15 + 6 + 4
Military BB Press
135 x 6 + 4 + 3 (95 x 20 WM)
Incline Tricep Extension
60lb x 18 + 8 + 4
Wide Grip Pulldown
200 x 8 + 4 + 3
Machine Row
210 x 6 + 180 x 12
12-12-08
DB Curl
55 x 10 + 4 + 3
Preacher Hammer Curl
80 x 15
DC Style Calves (Hack Machine)
110lb x 12
Back Squat
335 x 6 + 245 x 20
Romanian Deadlift
245 x 15
12-15-08
Pec Deck Press
170 x 10 + 6 + 4 + 100 x 20
DB Military Press
65 x 9 + 4 + 3
Close Grip Bench Press
245 x 8 + 5 + 2
Bent Over Barbell Row
245 x 6 + 225 x 12
Machine Pulldown
200 x 8 + 4 + 3 (Static Hold)
[quote]esk221 wrote:
12-15-08
Pec Deck Press
170 x 10 + 6 + 4 + 100 x 20
DB Military Press
65 x 9 + 4 + 3
Close Grip Bench Press
245 x 8 + 5 + 2
Bent Over Barbell Row
245 x 6 + 225 x 12
Machine Pulldown
200 x 8 + 4 + 3 (Static Hold)[/quote]
Just checked the CGP progress… Neat 
[quote]esk221 wrote:
12-12-08
Back Squat
335 x 6 + 2425 x 20
[/quote]
Damn, how big are you legs?