Sunday, 21feb2010

Dumbell Bench Press: 65 x 9, 8, 8, 7

Dumbell Incline Bench: 45 x 8, 7; 40 x 8, 7

Dips: 15, 15, 11

Cable Fly: level 10 x 9, 7, 5

Nosecracker/Pullover combo: 20R/L x 8, 8, 7

Standing Tricep Pulldown: 50 x 8 (rope), 40 x 8 (rope), 40 x 10 (metal v-grip), 40 x 10 (metal v-grip)

Friday, 19feb2010

Pull/Chin-up: 8P, 8C, 4P/3C, 5C

Seated Row: 120 x 9, 8, 8, 8

Lat Pull: 105 x 9, 8; 90 x 9, 8

Bent Dumbell Row: 45R/L x 8 x 3; 45L x 8 + 45R x 7

Standing Curl (EZ-curl bar): 50 x 8, 6; 40 x 7, 6

One-arm cable curl: 30R/L x 8, 7; 20R/L x 8, 7

Thursday, 18feb2010

Squat: 215 x 5 x5

Stiff-leg Deadlift: 155 x 10, 9, 8

Calf-Raise: 150 x 9, 135 x 10, 9

Wednesday, 17feb2010

Dumbell Bench Press: 65 x 9, 8, 7, 6

Incline Dumbell Press: 45 x 8, 7, 7, 6

Dips: 15, 12, 9

Cable Fly: level 10 x 9, 7, 6

Combo Pullover/Nosecracker: 20R/L x 8, 8, 7

Prone Y-Raise: 7.5R/L x 12, 10, 7

Standing Cable Tricep Pressdown: 50 x 10, 8, 7; 40 to burnout

Sunday, 14feb2010t

Deadlift: 255 x 5 x 5

Situps, straight and rotated: 2 sets to burnout

Leg lower: 1 set to burnout

Elbow plank: 1 set to burnout

Friday, 12feb2010

Pull-up (neutral grip): 8, 8, 6, 6
Seated Row: 120 x 9, 8, 8, 6
Lat Pulldown: 105 x 8; 90 x 9, 9, 8
Bent Dumbell Row: 45R/L x 8, 7; 40R/L x 8, 7
Standing Curl (EZ bar): 50 x 9, 6; 40 x 7
Standing Dumbell Curl: 20R/L x 7; 15R/L x 9, 8

Tuesday, 09feb2010

Squat: 215 x 5, 5, 4, 5, 5

Stiff-leg Deadlift: 155 x 8, 8, 8, 8

Leg curl: 150 x 12, 12, 9

Monday, 08feb2010

Dumbell Bench: 60R/L x 10, 65R/L x 8, 7

Incline Bench: 135 x 8, 4, 5

Cable Fly: level 10 x 10, 8, 7

Pullover/Nosecracker + Close-grip dumbell press:

20R/L x 8, 8, 7 + till burn, burn, burnout

Friday, 05feb2010

Did a back workout similar to previous week, but I forgot to post it and can't remember the numbers.

Sunday I skipped deadlifting because I had to study for the test, attend a superbowl party, and I really need to let the scabs peel on my shins because they keep getting larger and I need to lets them crust off before I do it again. It has been about 5 weeks straight of lifting them heavy, so it isn't the worst time for a recovery week. Excuses, excuses, shut up ...

Wednesday, 03feb2010

I took it down a level today because I gave blood. Will bump it up higher than last week next week.

Squat: 205 x 6, 6, 5, 5, 5

Stiff-leg Barbell RDL: 145 x 10, 10, 8, 8

Leg curl: 150 x 12, 12, 9

Tuesday, 02feb2010

Dumbell Bench Press: 60R/L x 10, 10, 10, 7
Dumbell Incline Press: 50R/L x 8, 7; 45R/L x 7
Dumbell Shoulder Press: 30 x 8, 7, 6
Dips: 15, 15, 12
Pullover/Nosecracker superset with Close-grip bench: 40 (EZ-curl) x 8, 7; 15R/L (dumbell) x 8 + 12, 10, 8
Standing Y-raise: 15R/L x 8, 6