12/3/09
Military Press
5x75
3x85
6x100
30 pullups BW
Seated cable row
8x140
5x150
3x160
8x170
pin BP
8x95
5x115
3x135
7x155
12/4/09
Deadlift
5x190
5x220
13x245
Leg Press
8x220
5x240
3x260
8x280
Conc. curls (non-elbow supported)
8x25
5x30
3x35
8x40
Leg extension per leg
8x120
5x140
3x160
8x180
Pulldowns
3x15x85
Pinwheels
2x10x25 db
1x20x45 db
12/5/09
Bench Press
5x105
3x125
8x140
20 BW Pullups
PJR
8x50
5x55
3x60
8x65
Kroc rows
2x10x35 db
12x70 db
12/6/09
Hack Squat machine facing the pads
5x180
5x205
20x230
Alt curls
8x30
5x35
3x40
8x45
Standing calf raises
8x180
5x230
3x280
8x330
Hammers
8x35
5x40
3x45
8x50
SLDL
8x165
5x185
3x205
8x225
Seated calf raises
8x90
5x110
3x130
8x150
12/7/09
Military Press
3x80
3x90
5x105
20 pullups +20
Seated cable row
8x140
5x150
3x160
8x170
pin BP
8x105
5x125
3x145
6x165
12/8/09
Deadlift
3x205
3x230
15x260
Leg Press
8x240
5x260
3x280
8x300
Conc. curls (non-elbow supported)
8x25
5x30
3x35
8x40
Leg extension per leg
8x120
5x140
3x160
8x180
Pinwheels
2x10x25 db
1x20x45 db
12/10/09
Bench Press
3x115
3x130
8x150
35 BW L-chins (someone stole the belt apparently…)
PJR
8x50
5x55
3x60
8x65
Kroc rows
2x10x35 db
13x70 db ----> can’t tell why this happened the last two times, but next around, i’ll do krocs before pullups i think…
12/12/09
Hack Squat machine facing the pads
3x190
3x215
20x245
Alt curls
8x30
5x35
3x40
8x45
Standing calf raises
8x180
5x230
3x280
8x330
Hammers
8x35
5x40
3x45
8x50
SLDL
8x165
5x185
3x205
8x225
Seated calf raises
8x90
5x110
3x130
8x150
12/14/09
Military Press
5x85
3x100
7x110
20 pullups +25
Seated cable row
8x140
5x150
3x160
8x170
pin BP
8x105
5x125
3x145
8x165
12/16/09
Deadlift
5x220
3x245
16x275
Leg Press
8x260
5x280
3x300
8x320
Conc. curls (non-elbow supported)
8x25
5x30
3x35
8x40
Leg extension per leg
8x120
5x140
3x160
8x180
Pinwheels
2x10x25 db
1x20x45 db
12/17/09
Bench Press
5x125
3x140
8x155
20 pullups +25
PJR
8x50
5x55
3x60
8x65
Kroc rows
2x10x35 db
14x70 db
12/19/09
Hack Squat machine facing the pads
5x205
3x230
20x255
Alt curls
8x30
5x35
3x40
8x45
Standing calf raises
8x180
5x230
3x280
8x330
Hammers
8x35
5x40
3x45
8x50
SLDL
8x165
5x185
3x205
8x225
Seated calf raises
8x90
5x110
3x130
8x150
4 cycles so far, 1 deload week in between cycles 2 and 3. should have been better, but learnin’
main lifts on week 3s:
military press:7x95->7x110 (+0 reps, +15#)
deadlift:11x220->16x275 (+5 reps, +55#)
bench press: 7x145->8x155 (+1 rep, +10#)
squat: (BB back squat) 4x205->20x255 (+16 reps, 50#), but switched to hack squat so apples to bananas…
anyway. feedback welcome. same weight as before btw. hovering at ~190
Huge backlog since I haven’t updated for the last couple of waves…
1/6/10
Military Press
5x80
5x90
8x100
3x8x90
25 pullups +25
Seated cable row
8x140
5x150
3x160
8x170
pin BP
8x105
5x125
3x145
1/7/10
Deadlift
5x200
5x230
16x2605
3x8x230
Leg Press
8x260
5x280
3x300
8x320
Conc. curls (non-elbow supported)
8x25
5x30
3x35
8x40
Leg extension per leg
8x120
5x140
3x160
8x180
Pinwheels
2x10x25 db
1x10x50 db
1/13/10
Bench Press
5x110
5x130
7x145
25 pullups +25
PJR
8x50
5x55
3x60
8x65
Kroc rows
2x10x35 db
20x70 db
1/10/10
Hack Squat
5x185
5x215
20x240
3x8x215
Alt curls
8x30
5x35
3x40
8x45
SLDL
8x165
5x185
3x205
8x225
Seated calf raises
8x90
5x110
3x130
8x150
Standing calf raises
8x180
5x230
3x280
8x330
Hammers
8x35
5x40
3x45
8x50
1/15/10
Military Press
3x85
3x95
4x110
3x5x95
25 pullups +25
Seated cable row
8x160
5x170
3x180
8x190
pin BP
8x105
5x125
3x145
4x165
1/16/10
Deadlift
3x215
3x245
16x275
4x6x230
Leg Press
8x260
5x280
3x300
8x320
Leg extension (per leg)
8x140
5x160
3x180
8x200
Pinwheels
2x10x20 db
1x17x50 db
Pulldowns
3x15x80
Conc. curls (non-elbow supported)
8x20
5x25
3x30
5x35
1/17/10
Might try my hand at a triathlon so went for an hour and a half of swimming, two miles, mixed styles, intervals and longer lengths…