deadlift, mon 29aug2011

Deads: 285 x 5, 320 x 3, 355 x 2

(B): 225 x 5, 285 x 3, 320 x 2 (looked like 3 in store)

Reverse Hyper: 3 x 10 ish

Planks: front, sides, x 2 rounds followed by crunch burnout

next:

Deads: deload: 150 x 5, 190 x 5, 225 x 5 focus on speed

assistance of choice

back, sun 28aug2011

chins/pullups: 35

seated row: 135 x 4 x 10, 120 x burnout

single dumbell power row: 65 x 18R/20L x 1

standing lat press down: 40 x 15, 12

scap-Y: 12 x 10R/L, 10 x 10R/L

legs, friday 26aug2011

squats: 200 x 5, 225 x 3, 250 x 3

stiff leg dead: 215 x 3 x 6

leg press: 620 x 13, 13, 11 + burnout at 440

ham curl: 110 x 15, 90 x 15, 90 x 12 + burnout at 70

hip abd: 3 x 15 to burnout L and R

next week: deload 105 x 5, 135 x 5, 160 x 5 (focus on speed)

arms, wed 24aug2011

3 sets x 6 exercises

chest/shoulders, tues 23aug2011

bench: 175 x 3, 200 x 3, 225 x 4

incline dumbell:

standing shoulder

rear delt:

d1s:

lat raise:

deadlift + back, mon 22aug2011

deadlift: 265 x 3, 300 x 3, 340 x 3

pullups: 45 varying grip

seated row: 135 x 3 sets

power one arm row: 65 x 20L/19R

scap-y: 12 x 3 x 10 ish

next: deadlift 280 x 5, 320 x 3, 355 x 1+

Legs, friday 19aug2011

Squats: 3 x 185, 3 x 315, 5 x 240

Leg Press: 620 x 13, 12, 11

Stiff-leg Dead: 205 x 6 x 3

Ham Curl: 110 x 15, 11, 90 x burnout

calf raises: 150 x 4 x burnout

hip abduction: 3 sets to burnout

Next:

Squats: 5 x 200, 3 x 225, 1+ x 250

Leg Press: 620 x 13 x 3

SLD: 215 x 6 x 3

Ham Curls

Calves

Hip abd

arms, wed 17aug2011

6 alternating exercises biceps/triceps

chest/shoulders, tues 16aug2011

Bench: 165 x 6, 190 x 5, 215 x 6

Dumbell Incline press: 60 x 10, 8, 6

Cable cross (seated): level 10 x 12, 10, level 8 x 12 neutral . . . level 6 x 12 x 2 upward

lateral raise: 20 x 15, 12, 15 x burnout

upright row: 40 x 15, 15, burnout

RTC 90/90: level 6 x 10, 8, level 4 x burnout

next:

Bench: 175 x 3, 200 x 3, 225 x 3+

deadlift, mon 15aug2011

deadlift: 245 x 5, 280 x 5, 320 x 5

reverse hyper: 10, 10, 10, 8

calves: 4 x 15-20, 140 lbs, varying feet position

back extension: 3 x 12 (warm down)

next,

deadlift: 265 x 3, 300 x 3, 340 x 3+

Back/abs, sun 14aug2011

deloaded pull ups: just did 35-40 in sets of 4-5

seated row - horizontal bar: 135 x 12, 10, 9, 8

kroc row - 65 x 20L/19R

scap-y: 12 x 3 sets

situps and captain's chairs

Legs, Friday 12aug2011

Squats: 175 x 5, 200 x 5, 225 x 7

Leg Press: 570 (450 + 120) x 12, 620 x 12, 570 x 12, 390 x burnout

Stiff-leg dead: 185 x 6 x 3

Ham curl: 110 x 15, 12, 90 x burnout

Monster walks: 2 x burnout blue band

Calf raise: 140 x 4 sets varying foot position

Next:

Squats: 185 x 3, 215 x 3, 240 x 3+

Leg Press: 620 x 12, 12, 12

Thurs, 11aug2011

Arms:

Biceps/triceps alternating exercises x 3 sets each

Chest/Shoulder, tues 09aug2011

bench (deload): 135 x 10, 10, 8

incline DB press: 65R/L x 9, 8, 6

cable cross: 50 x 2 x downward, 40 x 1 x upward, 30 x 1

lateral raise: 15 x 15, 12, burnout

90/90 RTC cable: level 6 x 9, 8, 4 x burnout (rapid, small ROM)

next:

bench: 165 x 5, 190 x 5, 215 x 5+

Deadlift, mon 08aug2011

Deadlift (deload): I focused on maximum speed for these lighter weights:

135 x 5, 185 x 5, 225 x 5

Reverse hyperextension: 10 x 3

Good morning: 95 x 8 x 2

next week:

Deadlift: 245 x 5, 280 x 5, 320 x 5+

cardio again

I have begun doing 30 minutes of caffeinated/egcg a couple times a week. I have stalled at about 180 lbs and decided to lean out a little bit before pushing further. Let my metabolism reset and give myself a mental break from trying to constantly eat and drink.

back, sun 07aug2011

wide chin, chin, pull-up: 52 total

rows: 135 x 11, 10, 8 120 x 10

DB row: 65 x 19R/ 18L x 1

scap-Y: 12 x 10, 9, 9, 8

Legs, Friday 05aug2011

deloading:

squats: 135 x 5 x 3

leg press: 390 x 25, 20, 18

ham curl: 80 x 20 x 3

glute machine: 80 x 15 x 2

calf raise: 140 x burnout x 4 (switching feet position)

next:

squats: 175 x 5, 200 x 5, 225 x 5+

leg press:

Arms, Thurs 04aug2011

bicep/tricep alternating exercises x 6 exercises x 3 sets

Deadlift, tues 02aug2011

Deadlift: warm ups, 315 x 4, 335 x 3, 355 x 2
Reverse Hyper: 10, 10, 9, 7

Next week: deloading at around 50%

Deadlift: 145 x 5, 185 x 5, 225 x 5

Reverse Hyper: 10, 10, 10

Back, Sunday 31jul2011 / Chest, Mon 01aug2011

Pulls/chins/wides: 52 total

seated row: 135 x 4 sets

Kroc row: 1 set each arm, 65 lb x 18

scap Y: 12 x 10, 9, 8, 7

Bench: 185 x 6, 205 x 4, 225 x 4

Incline Press: 135 x 10, 8, 7

Cable cross: 50 x 2, 40 x 2 upward

lat raise with 15 lbs for reps

post delt reverse fly