deadlift, mon 07nov2011

deads: 265 x 5, 305 x 5, 345 x 5, 1

reverse hypers: 3 x 10

arms + lat/post delts, sun 06nov2011

legs, fri 04nov2011

Squats: 3 x 5; 190, 220, 250

stiff legs: 3 x 6; 225, 235, 245

thurs, 27oct2011

Incline: 145 x 5, 165 x 3, 185 x 3

DB bench: 75r/l x 10, 80r/l x 8, 85r/l x 5

standing military: 40 x 8, 6, 35 x 10, 8

chest cable fly 3 x upward, 2 x downward sets of 12, level 5 to 3

front raise: 12 x 12-15 x 4

knuckle pushups (for my wrist) x 15 x 10

arms, tues 25oct2011

3 exer x 3-4 sets x bis x tris alternate

Deadlift/Back, Mon 24oct2011

Deadlift: 295 x 5, 335 x 3, 375 x 2

Pullups x 40 in sets of 4-5 varying grips

Seated Row: 150 x 10, 9, 8, (6 + burnout with 120)

Standing 1-arm T-bar Row: 60 x 9, 50 x 9, 40 x 9, 40 x 5 + 4 after 10 second break

Reverse Hyper: 3 x 10

next week: deload

Legs, friday 21oct2011

Squats: 215 x 5, 240 x 3, 270 x 2

Stiff leg dead: 225 x 6, 245 x 6, 245 x 6

Leg Press: 480 x 20, 20, 12

Ham curl: 130 x 12, 130/110 x 10, 110 x 10, 110/90 x burnout

Glut Med horizontal abd supine: 3 x 15, 13, burnout

calves 110 x 5 sets with burnout