ExRx.net

Squat
080 10 reps
110 08
130 05
150 04
170 02
150 03

Bench Press
090 10 reps
120 08
140 05
160 05
180 02
160 04

Calf Raise
130 13 reps
150 08

Incline DB BP
45 10 reps
55 08
65 04

Military Press
085 09
100 03

Pushdowns
50 10 reps
70 07
80 05

Notes: Start 4:53/5:42 Finish---Cake (I'll add what music I was listening to as well....)----I'm pooped out....I went up on most everything and lowered the reps a bit. Squats had my legs wobbly at the end...funny as hell! 170 is the magic number....only 2 reps....I maybe could have squeezed out another rep, but my back is a bit sore from work. Bench Press....180! Not too far off my body weight! Can't believe I have gotten so close in such a short amount of time! Calf Raises.....doing them off of a 3 inch block instead of a 1 1/2 inch block...what a difference. Pushdowns aren't progressing much....probably due to my tri's being hammered by the time I get to the end of the workout. I'll add something next week....just because.

".....the flies and spiders get along together......"

SLDL
100 10 reps
130 08
150 06
170 05
190 05

DB BOR
40 10 reps
50 08
60 05
65 04
70 03

Upright Row
60 10 reps
80 07
90 05

Shrug
130 10
160 08
180 07

Curls (straight)
55 10 reps
70 07
85 04

Decline Situp w/10 lb plate
2 sets 15/15

Notes: Start 3:08/3:51 Finish----Metallica (Black album)----Dead Lift bliss....love it! I was going to take it easy today due to some lower back soreness the past couple days....but I didn't...lol. And I was having a little twinge in my upper back during shrugs the past couple workouts, but they weren't there today...good. Over and out!

"kicking at a dead horse pleases you
no way of showing your gratitude
so many things you don't want to do
what is it? what have you got to lose"

Squat
080 10 reps
110 07
130 05
150 04
170 02
170 02
150 04

Bench Press
100 10 reps
120 07
140 05
160 05
185 01
170 03

Calf Raise
130 12 reps
150 09

Incline DB BP
45 10 reps
55 08
65 04

Military Press
085 09 reps
100 03

Pushdown
50 10 reps
70 08
85 04

Notes: Start 5:06/5:55 Finish----Drowning Pool (getting ready for a local concert here in a cozy little club...should be b@d@ss!)-----Did an extra set of squats....seemed like the thing to do. Nothing too special about this workout...same ole same ole. I am in a great mood today though....got a number from a real hottie at the bank today.....sushi tomorrow!

"You're all by yourself but you're not alone,
You wanted in now you're here
Driven by hate consumed by fear,
Let the bodies hit the floor."

SLDL
110 10 reps
140 05
170 05
190 05
210 05
210 04

DB BOR
40 10 reps
50 06
60 05
70 05
70 05

Upright Row
070 10 reps
090 08
100 05

Shrugs
140 12 reps
180 09
210 06

Curls (straight)
65 10 reps
80 07
95 05

Decline Situps w/10lb plate
2 sets 15/15

Notes: Start 3:00/3:47 Finish----Drowning Pool-Full Circle----I feel stronger today....lol. All weight from here on out are including my bar....10lbs. Actually its about 13 with collars but for simplicity sake we'll say 10lbs. I will need chalk soon.....my sweaty grip was starting to fail right at the end of DL's and really shot during shrugs. BOR's were sloppy toward the end like last time, but did the jerk and slow release method ( ).....lol. I am amazed at my energy levels....I was worried that cutting my carbs down (eliminating any breads, potatoes, pasta, etc) would leave me easily tired....but not the case. I guess all the fruits and veggies are working. I've also changed things up a bit...due to the talk of reps and sets lately. I have dropped reps down.....and I seem to have more left for the heavier sets.

Now if you'll excuse me, I have a date with that hot bank girl I was telling you about.

"When I dream, I breathe easy
A perfect ending , A perfect now
No remorse, No regret
Ain't got time for the simple minded bull$h1t."

Squat
080 10 reps
120 06
140 05
160 05
180 02
180 02
160 05

Bench Press
100 10 reps
130 06
150 06
170 05
190 02
180 03

Calf Raise
150 10 reps
170 10

Incline DB BP
45 10 reps
55 08
65 05

Military Press
095 09 reps
110 03

Pushdown
50 10 reps
70 08
85 04

Notes: Start 3:33/Finish 4:26----Metallica-Death Magnetic----Felt blah today...probably due to bad diet yesterday due to drinking my face off the night before (TM nygmen). And really didn't eat enough today either. First goal has been met....I benched my weight. (well technically I did that a week ago or so, but I am not going to go back and edit all my workout post...lol. So today is the official day....woot!

"Mouth so full of lies
tend to black your eyes."

SLDL
110 11 reps
140 06
170 05
190 05
210 05
230 03

DB BOR
40 10 reps
50 06
60 06
70 05
70 05

Shrugs
140 12 reps
180 10
210 07

Curls (EZ bar)
065 10 reps
080 06
095 05
100 05

Notes: Start 9:24/10:07----Cake-Pressure Chief----Missed workout last night...kids are in town and was busy laying on the beach, drinking draft beer, and eating hamburgers and pizza...lol. Good stuff and fun times! I dropped the upright rows this workout...I have been having a pain in my right shoulder, so I'll be giving the shoulders a break for a week or so. I dropped the ab work this workout due to time constraints. Another goal of mine has been met....I hit the century mark on curls. Woot!

"And the muscular cyborg German dudes dance with sexy French Canadians"----lmao....that line always cracks me up!

Squat
080 10 reps
120 05
140 05
160 05
180 03
180 03
160 04

Bench Press
100 10 reps
130 06
150 05
170 05
190 02
180 03

Calf Raise
150 12 reps
180 08

Incline DB BP
45 10 reps
55 07
65 05

Pushdown
50 10 reps
70 06
85 05

Leg Extension
050 10 reps
075 10
100 08

Notes: Start 4:16/5:11 Finish----Red Hot Chili Peppers-Blood Sugar Sex Magic----No military press today....trying to see what is bothering my shoulder. Squats felt good today as did calf raises.....so I added some leg extensions to get my legs really rubbery...lol.

"Bloodsugar suckerfish
in my dish
How many pieces do you wish...."----Chili Peppers meet Dr Suess? lol

SLDL
110 10 reps
140 07
170 05
190 05
210 05
230 04

DB BOR
40 10 reps
50 07
60 05
70 05
80 04
80 04

Shrugs
130 14 reps
180 09
210 07

Curls (ez-curl)
065 10 reps
080 06
090 05
100 05

Decline Situps w/10lb plate
2 sets 15/15

Notes: Start 4:00/4:40 Finish----Green Day-Dookie----I need to see some videos of proper SLDL form. Wondering if my back is rounding at heavier weight....probably should video myself to see. Last two sets of BOR's were Kroc style. Grip was bad during shrugs....mostly due to sweat. Umm....what else.....

"How have I been,
how have you been
What have you done with all your time
and what went wrong..."----Emenius Sleepus

Squat
080 10 reps
120 05
140 05
160 05
180 03
180 02
180 02

Calf Raise
150 14 reps
180 09

Bench Press
100 10 reps
120 06
150 06
170 05
190 02
190 02

Military Press
090 10 reps
110 05

Pushdowns
50 10 reps
70 06
85 06

Leg Extension
050 10 reps
075 10
100 10

Notes: Start 5:06/5:56 Finish----Drowning Pool-Full Circle----104 deg heat index today.....on top of that, there is NO circulation in the building I am working in....two doors at opposite ends and no working windows. Unreal. So I really had no intention of doing a full workout, but I started getting pumped, and I did skip yesterday, so I pushed on. Squats felt ultra heavy...crazy. Trying to use good form on bench press.....not too bad. Really didn't seem to affect weight at all. And Pushdowns felt better....maybe because I skipped the incline DB BP's. More leg extensions to try to give my squats a boost....

"My time to rise aboveyou,
it's time to rise above you,
We've come full circle."

SLDL
110 10 reps
140 06
170 05
190 05
210 04
230 02

DB BOR
40 10 reps
50 06
60 05
70 05
80 05
80 04

Upright Row
080 09 reps
100 06

Shrugs
150 15 reps
200 08

Curls (ez curl)
080 08 reps
090 06
100 04

Notes: Start 5:38/6:25 Finish----Soundgarden-SuperUnknown----Another grueling day....that's 2 in a row now and I have 3 more to go. Heat index in the mid to upper 100's....gallons of water drank.....not even a squirt peed out...lol. Unreal. At least I'm working again though. DL's felt decent up to the 210 weight......and 230 just felt like I was lifting a tank. Crazy heavy. I set it down for a breath after 2 reps and there was no way I was picking it up again. I am watching my form a lot more....I did find a video on youtube that talked a bit about the SLDL.....and I am pushing my butt out a lot more.....big difference.

"Take, if you want a slice,
If you want a piece,
If it feels alright"

Squat
080 10 reps
130 05
150 05
170 05
190 02
190 02
170 04

Calf Raise
160 14 reps
190 09

Bench Press
100 10 reps
130 07
150 05
170 05
190 02
190 02

Military Press
090 10 reps
110 05

Pushdowns
60 10 reps
75 05
90 05

Leg Extensions
075 10 reps
100 10
120 06

Notes: Start 6:02/6:53 Finish----Anthrax-Among the Living----More heat at work....I think if someone left their dog in conditions like I am working in that they would be arrested. So why is it that we are made to work like that. <sigh> Amazing the energy I have today, despite work. Went up on squats a little....enough to make me almost miss the 2nd rep of 190....I was freakin' a bit, then remembered that I finished my rack by putting safety bars on it last week....lol. Bench press feels good with better form...I have the elbows, back and legs going now...just have to get the "pulling the bar apart" down. A lot to remember. Good stuff though. Oh....still a bit of DOMS from DL's a couple days ago....hammies a little tight. Funny how a slight change in form will affect you.

"Efilnikufesin"

SLDL
110 10 reps
140 06
170 05
190 05
210 05
230 03
230 02

DB BOR
40 10 reps
50 06
60 05
70 05
80 05

Upright Row
080 10 reps
100 06

Shrugs
150 15 reps
200 10

Curls (EZ)
080 10 reps
090 07
100 04

Decline Situps w/15lb plate
2 sets 15/15

Notes: Start 4:00/4:55 Finish----Soundgarden-Down on the Upside----DL's have me tired out....really feel my hammies and glutes working with my newly acquired good form. Even well rested, 230 felt like a tank. I wanted more than 3 reps on the last set.....didn't get it...did another set. I'm thinking of ditching the upright rows for a lat pulldown or a straight arm pulldown.....thoughts?

"Follow me into the desert
as thirsty as you are" ---- Burden in my Hand

Squat
080 10 reps
130 05
150 05
170 04
190 02
190 02
170 03

Calf Raise
170 14 reps
200 09

Bench Press
100 10 reps
130 06
150 05
170 05
190 02
190 02

Incline DB BP
45 10 reps
55 07
65 05

Pushdowns
60 08 reps
75 06
90 04

Leg Extension
075 10 reps
100 10
120 06

Notes: Start 4:12/5:07 Finish----Drowning Pool-assorted----Came home early from being overheated at work.....chilled out for a couple hours. Unreal how weak I felt during this workout....hit the same numbers as last week, but still....<whew>. AC is supposed to be on in this building tomorrow at lunch. I don't remember it being this hot the past couple of years.....

"Am I really scared of something that I don't know,
Do you even care what is really wrong"----Pity

SLDL
110 10 reps
140 06
170 05
190 05
210 05
230 03
230 02

DB BOR
50 10 reps
60 05
70 05
80 05
80 05

Pulldown
70 10 reps
80 08
90 09

Shrugs
160 15 reps
210 09

Curls (EZ)
080 08
090 07
100 05

Notes: Start 4:35/5:25 Finish----more asst Drowning Pool, concert is Saturday night...woot!----No progress on DL's...I am going to change some of the early sets a bit. Pulldowns just feel wrong...lol. The last set I did with hands at shoulder width versus the wide grip I have done. Feels much better and will continue with that style.....I seem to be able to move more weight that way. Any drawbacks doing it with a shoulder width grip?

"Beaten why for
Cant take much more" Bodies----Can't wait to hear that song live...hope they sound decent. They're playing at a local beach club here....outside, in front of a pool...lol. Always interesting to watch the drunk people jumping in the pool. Out!

Squat
BW 10 reps
080 08
130 06
160 05
190 03
190 03
190 03

Calf Raise
170 15 reps
200 10

Bench Press
100 10 reps
130 06
160 05
190 03
190 03
190 02

Military Press
090 10 reps
100 06
110 05

Pushdowns
60 08 reps
75 06
90 04

Leg Extensions
085 10 reps
120 10

Notes: Start 4:02/4:56 Finish----Asst Drowning Pool----I took yesterday off due to being comatose from thinking I am still 25 and can drink copious amounts of beer and do "crackpipe" shooters until 3 am.....good lord. I literally did nothing but sleep and eat and watch the scifi channel yesterday....lol. And! I missed the Drowning Pool concert dammit! Anyhow....I changed the progression of weight on squats and BP's....and I like it! I managed to crank out 3 sets of 3 at 190 lbs....woot! BP is feeling better every workout now that I am getting hang of my new form. Also I will be alternating incline DB BP's and military presses....I was doing them in the same workouts. All that pressing may be another contributor to the shoulder soreness I have been feeling. Which by the way seems to be diminishing a bit.