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PostPosted: Mon Feb 14, 2011 8:34 pm 
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Sun 13 Feb 11

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

Front Squat
220 x 10
231 x 10
242 x 9
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 7
198 x 7

Lunge
44 x 20
88 x 12
88 x 12

62min


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 Post subject:
PostPosted: Mon Feb 14, 2011 8:42 pm 
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Mon 14 Feb 11

DB Incline30 Bench Press
25 x 20
43 x 10
53 x 10
59 x 10
63 x 10
69 x 6
69 x 6

DB Bench Press
43 x 10
53 x 10
59 x 8
63 x 7
69 x 3
53 x 7

DB Incline30 Fly
19 x 15
25 x 8

DB Fly
19 x 15
25 x 7
19 x 8

Reverse Crunch
15
14
10

61min


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PostPosted: Tue Feb 15, 2011 8:42 pm 
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Tue 15 Feb 11

Much less soreness in lower pecs.

Push-up -SS- Chin-up
20 SS 5
20 SS 5

BB Lying Triceps Extension -SS- BB Curl
44 x 15 -SS- 44 x 15
66 x 15 -SS- 66 x 12
77 x 08 -SS- 77 x 06
66 x 10 -SS- 66 x 08
55 x 15 -SS- 55 x 13

DB Incline Curl -SS- DB Kickback
13 x 15/15 -SS- 13 x 15/15
19 x 11/13 -SS- 19 x 15/15
19 x 11/11 -SS- 23 x 11/11
(19x11 + 13x5)/(19x11 + 13x5) -SS- (19x15 + 13x11)/(19x15 + 13x11)

45min


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 Post subject:
PostPosted: Sun Feb 20, 2011 8:29 pm 
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Posts: 719
Thu 17 Feb 11

Deadlift
132 x 10
220 x 7
308 x 4
352 x 2
396 x 1
440 x 0
440 x 0

Pull-up
BW x 5
BW x 4
BW x 4
BW x 2

BB Row
044 x 20
088 x 10
132 x 6
181.5 x 10
187.0 x 8
192.5 x 6
198.0 x 5

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 12

DB Row
83 x 12/12
83 x 12/12
83 x 11/11 + 73 x 10/10

72min


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 Post subject:
PostPosted: Sun Feb 20, 2011 8:35 pm 
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Posts: 719
Fri 18 Feb 11

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

DB Seated Press
23 x 10
33 x 10
43 x 8
49 x 6
53 x 4
59 x 6
59 x 4
43 x 8

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

DB Rear Delt Fly
9 x 8
7 x 11 That's correct, it's only 7 pounds.
7 x 10
7 x 8
7 x 9

DB Shrug
83 x 15
83 x 15

65min


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 Post subject:
PostPosted: Sun Feb 20, 2011 8:37 pm 
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Sat 19 Feb 11

Chin-up (30sec rest)
BW x 1,2,3,4,5,1,2,3,4,5,1,2,3,4,4 = 44

Push-up
20
20


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 Post subject:
PostPosted: Mon Feb 21, 2011 8:36 pm 
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Posts: 719
Sun 20 Feb 11

Squat
044 x 10
132 x 8
220 x 6
308 x 4
330 x 10
352 x 8
374 x 4
396 x 1

Front Squat
198 x 10
220 x 10
242 x 10
264 x 7

Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
198 x 10
209 x 7

Lunge
44 x 20
88 x 12
88 x 12

70min

Squat is hard. I need fixed numbers of reps and sets to keep my focus each workout. I'll use Smolov jr template for squat next week.


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 Post subject:
PostPosted: Mon Feb 21, 2011 8:41 pm 
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Mon 21 Feb 11

DB Bench Press
23 x 20
43 x 10
53 x 7
63 x 5
73 x 8 :)
73 x 6
73 x 5
73 x 5
63 x 8

DB Incline30 Bench Press
43 x 10
53 x 5
59 x 10
59 x 7
59 x 7
59 x 5
43 x 10

DB Incline30 Fly
23 x 10
23 x 10

DB Fly
23 x 8
23 x 7

52min


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 Post subject:
PostPosted: Mon Feb 28, 2011 8:38 pm 
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Tue 22 Feb 11

BB Curl -SS- BB Lying Triceps Extension
44 x 15 -SS- 44 x 15
66 x 12 -SS- 66 x 12
77 x 08 -SS- 77 x 10
77 x 05 -SS- 77 x 08
66 x 10 -SS- 66 x 12

DB Incline Curl -SS- DB Kickback
13 x 15/15 -SS- 13 x 15/15
23 x 08/09 -SS- 23 x 15/15
13 x 15/17 -SS- 23 x 15/15
13 x 14/14 -SS- 13 x 20/20

DB Preacher Curl
13 x 10/13

45min


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 Post subject:
PostPosted: Mon Feb 28, 2011 8:43 pm 
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Thu 24 Feb 11

Deadlift
132 x 10
220 x 7
308 x 4
352 x 2
374 x 7

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

BB Row
044 x 10
088 x 8
132 x 6
187.0 x 10
192.5 x 8
198.0 x 6
203.5 x 4

TBar Row
1p x 10
2p x 8
3p x 6
4p x 4
5p x 10
6p x 7
6p x 5
5p x 15
5p x 11

DB Row
83 x 12/12
83 x 12/12
83 x 11/11

68min


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 Post subject:
PostPosted: Mon Feb 28, 2011 8:47 pm 
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Posts: 719
Sat 26 Feb 11

DB Seated Press
23 x 10
33 x 10
43 x 7
53 x 4
59 x 8
59 x 6
59 x 6
59 x 5
43 x 9

Chin-up (30sec rest)
BW x 1,2,3,4,5,1,2,3,4,5,1,2,3,4,4 = 44

DB Incline45 Lateral Raise
09 x 15/15
13 x 10/10
13 x 10/10 + 09 x 12/12
13 x 07/07 + 09 x 10/10

DB Rear Delt Fly
7 x 10
7 x 11
7 x 10
7 x 11
7 x 12

DB Shrug
83 x 20
83 x 20

67min


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 Post subject:
PostPosted: Mon Feb 28, 2011 8:56 pm 
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Posts: 719
Sun 27 Feb 11

Squat c1w1
044 x 10
132 x 7
220 x 4
308 x 2
330 x 6
330 x 6
330 x 6
330 x 6
330 x 6
330 x 6
Based on 473 max.

Front Squat
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 8
198 x 7
198 x 7

Crunch
BW x 20
BW x 20
BW x 20

71min


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 Post subject:
PostPosted: Mon Feb 28, 2011 9:08 pm 
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Posts: 719
Mon 28 Feb 11

DB Bench Press
23 x 20
43 x 10
53 x 7
63 x 4
73 x 8
73 x 5
73 x 5
73 x 4
63 x 9

DB Incline30 Bench Press
43 x 10
53 x 5
63 x 8
63 x 7
63 x 5
63 x 5
43 x 8

DB Incline30 Fly
19 x 11
19 x 11
19 x 11

DB Fly
19 x 10
19 x 8
19 x 7

BB Lying Triceps Extension
44 x 10
66 x 9
77 x 4
66 x 9

Close Grip Bench Press
066 x 10
088 x 9
110 x 3

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

75min


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 Post subject:
PostPosted: Mon Mar 07, 2011 8:39 pm 
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Posts: 719
Tue 01 Mar 11

Chin-up -SS- Incline Sit-up
BW x 4 -SS- BW x 16
BW x 4 -SS- BW x 16
BW x 4 -SS- BW x 16

BB Curl
44 x 15
66 x 10
66 x 10
66 x 10
66 x 10

DB Curlzzz

Crunch
BW x 20
BW x 20
BW x 20

34min


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 Post subject:
PostPosted: Mon Mar 07, 2011 8:43 pm 
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Posts: 719
Thu 03 Mar 11

BB Row
044 x 10
088 x 8
132 x 6
192.5 x 10
198.0 x 8
203.5 x 6
209.0 x 6

Deadlift
132 x 10
220 x 7
308 x 4
352 x 2
385 x 3

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

TBar Row
1p x 10
2p x 8
3p x 6
4p x 4
5p x 10
6p x 8
6p x 9
6p x 8
5p x 12

DB Row
83 x 12/12
83 x 12/12
83 x 12/12

62min


Last edited by Johnny on Mon Mar 07, 2011 8:49 pm, edited 1 time in total.

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