10/24/09
Hack Squat machine facing the pads
3x160
3x180
15x205
Alt curls
8x25
5x30
3x35
8x40
SLDL
8x135
5x155
3x175
8x195
Seated calf raises
8x70
5x90
3x110
8x130
Pulldowns
3x15x75
4 rounds of:
bent row
power clean
mil press
good mornings
5 reps each, 80# load, 1’ rest in between rounds
10/26/09
Military Press
5x80
3x90
7x100
30 pullups BW (need to find me a belt to hang weights from)
Seated cable row
8x120
5x130
3x140
8x150
pin BP
8x95
5x115
3x135
6x155
10/27/09
Deadlift
5x195
3x220
10x245
Leg Press
8x160
5x180
3x200
8x220
Leg extension
8x200
5x220
3x240
8x260 (starting next time on 110/120 #s per leg, since I maxed the machine out)
Pinwheels
2x10x20 db
1x20x40 db
Pulldowns
3x15x75
Conc. curls (non-elbow supported)
8x20
5x25
3x30
8x35
70#s, 5 rounds, 5 reps each, 1’ in between rounds of:
bent over row
power clean
military press
10/29/09
Bench Press
5x115
3x130
7x145
30 Pullups
PJR
8x40
5x45
3x50
8x55
Kroc rows
2x10x30 db
1x20x70 db
10/31/09
Hack Squat facing the pads
5x170
3x170
20x215
Alt curls
8x25
5x30
3x35
8x40
Hammer curls
8x30
5x35
3x40
8x45
SLDL
8x135
5x155
3x175
8x195
Seated calf raises
8x80
5x10
3x120
8x140
Pulldowns
3x15x75
deload next week…
11/2/09
Military Press
5x10x65
15 pullups BW
Seated cable row
5x10x90
pin BP
5x10x95
11/3/09
Deadlift
5x10x155
Leg Press
5x10x130
Leg extension
5x10x160
Pulldowns
5x20x60
Conc. curls (non-elbow supported)
5x10x20
11/5/09
Bench Press
5x10x95
15 Pullups BW
PJR
5x10x40
Rows
2x10x50 db
11/7/09
Hack Squat facing the pads
5x10x135
Alt curls
5x10x25
Hammer curls
5x10x35
SLDL
5x10x115
Seated calf raises
3x10x85
Pulldowns
5x20x60
11/9/09
Military Press
5x70
5x85
9x95
45 pullups BW
pin BP
8x95
5x115
3x135
8x155
Seated cable row
8x130
5x140
3x150
8x160
plus lots of stretching…
11/10/09
Deadlift
5x180
5x205
12x235
Leg Press
8x180
5x200
3x220
8x240
Leg extension (per leg)
8x120
5x140
3x160
8x180
Pinwheels
2x10x20 db
1x20x45 db
Pulldowns
3x15x80
Conc. curls (non-elbow supported)
8x20
5x25
3x30
5x35
11/12/09
Bench Press
5x105
5x120
10x135
Rack Pulls from knee
8x235
5x255
3x275
8x295
PJR
8x45
5x50
3x55
8x60
Kroc rows
2x10x30 db
1x15x70 db
11/16/09
Crazy day since I couldn’t get my squat workout in over the weekend and couldn’t shift days around for ohp workout… so:
Standing Military Press
3x75
3x90
8x100
Hammer Curls
8x30
5x35
3x40
8x45
Hack Squat facing pads
5x160
5x185
12x210
Alt curls
8x25
5x30
3x35
8x40
Pin Bench Press
8x95
5x115
3x135
8x155
SLDL
8x135
5x155
3x175
8x195
Seated calf raises
8x80
5x100
2k erg at 2.06 split for shits and giggles.
11/17/09
Deadlift
3x195
3x220
12x250
Leg Press
8x200
5x220
3x240
8x260
Conc. curls (non-elbow supported)
8x20
5x25
3x30
8x35
Leg extension per leg
8x120
5x140
3x160
8x180---->that was painfully hard but satisfying to do
Pulldowns
3x15x85
Pinwheels
2x10x25 db
1x20x45 db
11/19/09
Bench Press
3x110
3x130
9x145
35 BW Pullups
PJR
8x45
5x50
3x55
8x60
Kroc rows
2x10x35 db
20x70 db
11/21/09
Hack Squat machine facing the pads
3x170
3x195
12x220
Alt curls
8x30
5x35
3x40
8x45
SLDL
8x155
5x175
3x195
8x215
Seated calf raises
8x70
5x100
3x120
8x140
Standing calf raises
8x180
5x220
3x260
8x320
Hammers
8x35
5x40
3x45
8x50
11/22/09
Military Press
5x85
3x95
6x105
35 pullups BW
Seated cable row
8x130
5x140
3x150
8x160
pin BP
8x95
5x115
3x135
7x155
11/23/09
Deadlift
5x205
3x235
12x260
Leg Press
8x200
5x220
3x240
8x260
Conc. curls (non-elbow supported)
8x20
5x25
3x30
8x35
Leg extension per leg
8x120
5x140
3x160
8x180
Pulldowns
3x15x85
Pinwheels
2x10x25 db
1x20x45 db
11/24/09
Bench Press
5x120
3x135
5x150
20 BW Pullups
PJR
8x50
5x55
3x60
8x65
Kroc rows
2x10x35 db
20x70 db
12/2/09
sick for several days so this is catching up time…
Hack Squat machine facing the pads
5x185
3x210
12x235
Alt curls
8x30
5x35
3x40
8x45
Standing calf raises
8x180
5x230
3x270
8x320
Hammers
8x35
5x40
3x45
8x50
SLDL
8x165
5x185
3x205
8x225
Seated calf raises
8x90
5x110
3x130
8x150