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PostPosted: Thu Jan 27, 2011 8:46 pm 
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Posts: 719
Thu 27 Jan 01

BB Row
044 x 20
088 x 10
132 x 6
154 x 4
176.0 x 11
181.5 x 9
187.0 x 7
192.5 x 6 + 154 x 9

TBar Row
1p x 10
2p x 8
3p x 6
4p x 4
5p x 6
5p x 6
5p x 6 + 4p x 15

Chin-up
BW x 5.5
BW x 4
BW x 3.5
BW x 2
BW x 2

DB Row
83 x 11/11
83 x 11/11
83 x 10/10 + 63 x 7/8

53min


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 Post subject:
PostPosted: Mon Jan 31, 2011 9:19 pm 
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Fri 28 Jan 11

DB Seated Press
23 x 12
33 x 10
43 x 12
49 x 8
53 x 6
53 x 7
43 x 10

DB Upright Row
23 x 10
33 x 13
39 x 9
39 x 7
33 x 9

DB Incline Lateral Raise
09 x 15/15
13 x 10/10
13 x 8/7.5 + 09 x 11/11
09 x 11/12
09 x 12/12

Reverse Crunch
20
12
11

59min


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 Post subject:
PostPosted: Mon Jan 31, 2011 9:28 pm 
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Posts: 719
Sat 29 Jan 11

Push-up/Pull-up
20/3
20/3
20/3

Curlzzz

20min


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 Post subject:
PostPosted: Mon Jan 31, 2011 9:32 pm 
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Posts: 719
Sun 30 Jan 11

Squat
044 x 10
132 x 8
220 x 6
308 x 4
352 x 11
363 x 7
374 x 5
385 x 3

Front Squat
209 x 10
220 x 10
231 x 10
242 x 10

Straight-leg Deadlift
044 x 10
088 x 8
132 x 6
176 x 4
198 x 10
198 x 9
198 x 8
198 x 7

68min


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 Post subject:
PostPosted: Mon Jan 31, 2011 9:39 pm 
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Posts: 719
Mon 31 Jan 11

My mid section is really sore today.

DB Bench Press
23 x 20
33 x 12
43 x 9
53 x 6
63 x 12
69 x 6
69 x 7
69 x 6
63 x 7
63 x 6

DB Incline Bench Press
43 x 10
53 x 10
59 x 7
59 x 5
59 x 4 out of gas
53 x 4.5

DB Fly
23 x 10
23 x 9
19 x 10
19 x 9

62min


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 Post subject:
PostPosted: Thu Feb 03, 2011 8:33 pm 
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Posts: 719
Tue 01 Feb 11

Push-up
20

BB Lying Triceps Extension + BB Close Grip Bench Press
44 x 15+15
66 x 12+12
77 x 9+10
55 x 12+20

DB Triceps Extension
13 x 12/12
13 x 12/11.5
23 x 25 (2hand)

DB Kickback
13 x 15/15
23 x 15/15
23 x 15/15 + 13 x 15/15

Reverse Crunch
20
12
10

42min


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 Post subject:
PostPosted: Thu Feb 03, 2011 8:40 pm 
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Thu 03 Feb 11

Deadlift
132 x 10
220 x 5
308 x 3
352 x 2
396 x 4* :)

Pull-up
BW x 4
BW x 4
BW x 4
BW x 4

BB Row
044 x 20
088 x 10
132 x 6
154 x 4
181.5 x 10
187.0 x 8
192.5 x 6.5
198.0 x 5 + 154 x 10

TBar Row
1p x 10
2p x 8
3p x 6
4p x 4
5p x 10
6p x 4 ugly reps
5p x 10
5p x 11

DB Row
83 x 11/11
83 x 11/13
83 x 12/13 + 73 x 8/9

66min

Good workout.


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 Post subject:
PostPosted: Sun Feb 13, 2011 8:59 pm 
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Posts: 719
Fri 04 Feb 11

BB Incline45 Bench Press
044 x 20
088 x 9
132.0 x 8
137.5 x 7
143.0 x 5
148.5 x 4 + 110 x 7

DB Seated Press
23 x 12
33 x 9
43 x 13
49 x 8
53 x 6
53 x 5
43 x 6.5

DB Front Raise (Alternating)
09 x 30
13 x 30
19 x 12
19 x 12
13 x 20

DB Incline Lateral Raise
09 x 12/12
13 x 6/6
13 x 5/6 + 09 x 6/8
09 x 9/10

62min


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 Post subject:
PostPosted: Sun Feb 13, 2011 9:06 pm 
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Posts: 719
Sat 05 Feb 11

Chin-up (30sec rest)
BW x 1,2,3,4,5,1,2,3,4,4

BB Curl
44 x 15
66 x 12
77 x 4 + 66 x 4
66 x 9 + 55 x 10

DB Incline Curlz
several sets to failure


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 Post subject:
PostPosted: Sun Feb 13, 2011 9:10 pm 
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Posts: 719
Sun 06 Feb 11

Squat
044 x 10
132 x 8
220 x 6
308 x 4
363 x 9
374 x 5
374 x 4
385 x 3

Front Squat
132 x 10
220 x 10
231 x 9
242 x 10
242 x 8

Straight-leg Deadlift
044 x 10
088 x 8
132 x 6
176 x 4
198 x 10
198 x 8
198 x 9
198 x 7

66min


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 Post subject:
PostPosted: Sun Feb 13, 2011 9:18 pm 
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Posts: 719
Tue 08 Feb 11

DB Bench Press
13 x 20
23 x 20
43 x 10
63 x 11
69 x 8
73 x 4 ultra heavy
69 x 7
69 x 6
63 x 6

DB Incline30 Bench Press
43 x 10
53 x 10
59 x 6
59 x 5
53 x 6
43 x 9

DB Fly
19 x 12
25 x 8
19 x 10
19 x 8
13 x 10

62min


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 Post subject:
PostPosted: Sun Feb 13, 2011 9:35 pm 
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Posts: 719
Wed 09 Feb 11

Push-up
20

BB Lying Triceps Extension -SS- Close Grip Bench Press
44 x 15--15
66 x 12--12
77 x 8--12
77 x 7--12

DB Triceps Extension
13 x 12/12
This is awkward.

DB Kickback
13 x 15/15
19 x 15/15
23 x 15/15
13 x 19/19

27min


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 Post subject:
PostPosted: Sun Feb 13, 2011 9:42 pm 
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Posts: 719
Thu 10 Feb 11

Deadlift
132 x 10
220 x 7
308 x 4
352 x 2
396 x 1
418 x 2

Pull-up
BW x 5
BW x 4
BW x 4
BW x 4
BW x 3

BB Row
044 x 20
088 x 10
132 x 6
154 x 4
181.5 x 9
187.0 x 7
192.5 x 6
198.0 x 5 + 154 x 10

TBar Row
1p x 10
2p x 8
3p x 6
4p x 4
5p x 10
6p x 5
6p x 5
5p x 10
5p x 10

DB Row
83 x 12/12
83 x 12/12
83 x 11/11 + 73 x 8/8

60min


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 Post subject:
PostPosted: Sun Feb 13, 2011 9:54 pm 
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Posts: 719
Fri 11 Feb 11

BB Incline45 Bench Press
044 x 20
088 x 9
132.0 x 10
137.5 x 6
143.0 x 5
148.5 x 4 + 110 x 7

DB Seated Press
23 x 10
33 x 8
49 x 9
53 x 6
53 x 5
49 x 6
43 x ??

DB Incline45 Lateral Raise
09 x 15/15
13 x 8/8
13 x 8/8 + 09 x 10/10
09 x 12/12 + 09 x 9/9

BB Front Raise
Failed, the barbell is too heavy. lol

Reverse Crunch
20
12
10

62min


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 Post subject:
PostPosted: Sun Feb 13, 2011 9:58 pm 
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Posts: 719
Sat 12 Feb 11

Chin-up (30sec rest)
BW x 1,2,3,4,5,1,2,3,4,5,1,2,3,4,3 = 43

BB Curl
44 x 14
55 x 13
66 x 10
77 x 4
66 x 7
55 x 11

DB Incline Curl
DB Hammer Curl

30min


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