ExRx.net

RDL
135 08 reps
185 08
225 08
225 08
245 08

DB BOR
60 08 reps
70 08
80 08
85 08

Pulldowns (straight)
100 08 reps
120 08
130 08
140 08

Shrugs
235 15 reps
255 11

Curls (EZ)
080 10 reps
090 08
100 07
110 05

Notes: Start 3:35/4:33 Finish----Bush, Chevelle, Alice in Chains----Amazing how strong I felt today....I have been feeling slow and tired from getting $h1t for sleep last night. I managed to squeek out the last rep on the last sets.....going up!

Squat
045 08 reps
135 08
175 08
185 08
185 08

Bench Press
095 08 reps
135 08
165 08
165 08
175 07

Incline DB BP
50 08 reps
60 07
65 05

Lateral Raise
20 08 reps
20 08
20 07

Pushdowns
080 08 reps
090 08
100 06

Notes: Start 4:53/5:43 Finish----Incubus----Very cold and rainy....but still worked outside all day. It took a long ride home with the heat blasting, and a cup of hot coffee to knock the chill off my bones. Almost didn't think I'd squat today.....knees were almost to the point of locking up. Toughed it out and had a good workout....went up in weight on a couple things, and reps went up on others....feeling good.

RDL
135 08 reps
185 08
225 08
245 08
245 08

DB BOR
60 08 reps
70 08
80 08
90 05

Pulldowns
110 08 reps
120 08
140 08
150 05

Curls
090 09 reps
090 08
100 06
110 05

Decline situps w/#25lb plate
2 sets 12/12

Notes: Start 4:25/5:2?----Incubus and Chevelle----Went up on BOR's and pulldowns....felt ultra heavy, but I haven't felt my back like that in months. Bad math on first set of curls....should have been 80#...dork. Started situps again...will alternate with shrugs.

Squat
045 08 reps
135 08
175 08
185 08
195 07

Calf Raise
245 14 reps
275 11

Bench Press
095 10 reps
135 08
165 08
165 08
175 07

Military Press
085 08 reps
095 08
105 08
115 05

Pushdowns
080 08 reps
090 08
100 07

Notes: Start 4:54/ 5:48 Finish----same ole music----Good stuff today......more weight increases and more reps. I had a dream about a 4th set of military presses......so I did them.....and I'll continue. Bench was the only thing with no progression....bummer.

RDL
135 08 reps
185 08
225 08
245 08
265 06

DB BOR
60 08 reps
70 08
80 08
90 07

Pulldowns
110 08 reps
120 08
140 07
150 06

Shrugs
245 14 reps
265 11

Curls
080 10 reps
090 08
100 06
110 04

Decline situps w/ 35#
2 sets 12/12

Notes: Start 4:22/5:20 Finish----Chevelle and Incubus----Not too shabby for being sick and having blown my nose exactly 1,294,429 times in the past 3 days. Diet hasn't been the greatest either....too little and eating mostly crap. I think I am getting over it now.....pretty sure it was just a head cold.

Squat
045 08 reps
135 08
185 08
185 08
195 07

Bench Press
095 08 reps
135 08
165 08
175 08
175 07

Incline DB BP
50 08 reps
55 08
60 08
65 06

Lateral Raise
20 08 reps
20 08
25 05

Pushdowns
085 08 reps
095 08
105 05

Notes:Start 3:34/4:30 Finish----same ole $h1t in the player----Still sick....blew my nose at least 10 times while working out. Still managed to go up on everything in one way or another! Woot! Added another set of incline presses.....just cuz.

And I got a funny pain in my left trap today....I was getting a weird sensation during shrugs yesterday....then today BAM!

RDL
135 08 reps
185 08
225 08
245 08
265 07

DB BOR
65 08 reps
75 08
85 08
95 06

Pulldowns
110 08 reps
120 08
140 08
150 07

Curls (EZ)
080 08 reps
090 08
100 07
110 05

Decline Situps w/ 45#
2 sets 12/12

Notes: Start 3:49/4:49 Finish-----New Cd! Still Incubus, but at least its something new spinning....ahaha-----Well, I finally did something about the short dumbell issue. I cut a 24" piece off of my old hollow barbell...now I can safely do 160 lb DB rows only using 10 lb plates....hahaha. The 5 lb increase on BOR's is due to the weight of the db and collars.
No shrugs today.....still sore from a couple days ago....not DOMS.
Met some good resistance with 45 lbs on situps....still will use more next workout.....or maybe raise the incline a couple notches.

Squat
045 08 reps
135 08
185 08
195 08
195 07
135 16

Calf Raise
245 15 reps
275 11

Bench Press
095 08 reps
135 08
175 08
175 08
185 06

Military Press
085 08 reps
095 08
105 08
115 06

Pushdowns
085 08 reps
095 08
105 06

Notes: Start 4:30/5:29 Finish-----who cares what was playing....I was very focused on lifting today.....we'll call it background noise...lol-----Now I know what it means to have "nothing left in the tank". Crap.

I am going to start something with squats....try to get my freakin' legs to wake up....after my 3x8, I will start either a rep set like today, or a heavy 1 or 2 rep set. Today was brutal.....16 reps after going up in the 3x8 killed me. Can't believe how exhausting that is....hahaha. Sorta pissed I didn't hit 20....rubbery legs.

BP went up on two sets....more exhaustion. By the time my pressing was complete I was dead.

Hell of a pump today though....wow!

RDL
135 08 reps
185 08
225 08
245 08
245 07

DB BOR
65 08 reps
75 08
85 08
85 06

Pulldowns
110 08 reps
120 08
130 08
140 06

Curls
080 08 reps
090 08
100 07
100 06

Decline Situps w/45 lbs
2 sets 12/12

Notes: Start 5:06/6:00-----Another two weeks off....wtf?! Holidays were busy....out of town, spending time with my girl, working, broke my big toe on my left foot.....jesus. I felt weak today....

Hope everyone had a great holiday season.

Squat
045 08 reps
135 08
175 08
175 08
175 08
205 02

Bench Press
095 08 reps
135 08
165 08
165 08
175 07

Incline DB BP
50 08 reps
55 08
60 06
65 04

Lateral Raise
20 08 reps
20 07
25 04

Pushdowns
080 08 reps
090 08
100 05

Notes: Start 4:59/6:05 Finish----Had some decent DOMS this afternoon and as this workout progressed more DOMS in different areas started popping out.....funny. Good to feel my back sore from yesterday.....I rarely feel it.

I fvuk1ng swear I can't stand moving backwards.....drives me nuts.

RDL
135 08 reps
185 08
225 08
245 08
265 05

DB BOR
65 08 reps
75 08
85 08
95 06

Pulldowns
110 08 reps
120 08
130 08
140 06

Shrugs
245 12 reps
275 10

Curls (EZ)
080 08 reps
090 08
100 07
110 05

Decline Situps w/35 lbs and moved incline higher two holes
2 sets 12/15


Notes: Start 4:40/5:40 Finish----<3 I love caffeine!! <3 I was dead tired today....couple of extremely busy days at work, poor sleep, and dealing with DOMS......add a large coffee w/two shots of espresso and BAM! Today was good....pushed myself and got a good pump out of it!

Squat
045 08 reps
135 08
175 08
185 08
195 07
225 02
235 01

Calf Raise
255 11 reps
295 10

Bench Press
095 08 reps
135 08
175 08
175 07
175 07

Military Press
085 08 reps
095 08
105 07
115 04

Pushdowns
080 08 reps
090 08
100 05

Notes: Start 4:43/5:42 Finish----Squats! I was telling myself all day that I have to push myself harder on squats....lack of progress is really my fault for not adding weight. So I added weight on each work set (only 10 lbs...buy hey), and did a heavy set.....which equaled a PR from many months ago. I couldn't get a third rep....so did another heavy set which gives me a new PR on squat. Woot!

Overall a nice workout.....feel good!

RDL
135 08 reps
185 08
225 08
245 08
265 08

DB BOR
65 08 reps
75 08
85 08
95 08

Pulldowns
110 08 reps
120 08
130 08
140 06

Shrugs
255 12 reps
285 11

Curls (EZ)
080 08 reps
090 08
100 08
110 05

Leg/Hip Raise
2 sets 15/13

Notes: Start 5:05/6:10 Finish----Dead tired. Period. I am making good progress these days, and the past couple workouts leave me with little to no energy afterwards.

Diet----I seem to have my calorie intake back up in the 3K's.....most days close to 4K. I gave up with the stress and obsession of trying to keep it ultra clean 100% of the time. It's hard to do, and when the girlfriend wants to order pizza, and there is nothing else available....well, then I eat pizza. If there are cupcakes in the kitchen, and the girls grab three of them at 11:00 pm and offer me one......I eat it. What the hell. lol And I have added milk back to my morning shake. F it. I'll keep an eye on my belly......we'll see how out of control it gets....ahahaha. I can say that food isn't as appealing lately....I almost have to force it down. Ugh.

RDL's----I am really jazzed about hitting 8 reps today! The last couple reps were like I was pulled up a bus.....probably not the best form....but I got em in. I could have quit my workout here.....I was spent.

BOR's----Hit 8 reps here too.....felt like puking at this point. Took a longer than normal rest here....probably 5+ mins. Going up in weight here as well.

Pulldowns----Not much progress here....I am slowly moving my hands further out on the pro lat bar....couple of inches each workout. I am terribly weak with a wide grip.

Shrugs----New high here.....form was clean.....felt good.

Abs----Starting leg/hip raises again.....too easy these days compared to months ago. Will add some weight here.

Squat
045 08 reps
135 08
185 08
185 08
195 08
135 20

Bench Press
095 08 reps
135 08
175 08
185 07
185 05

Incline DB BP
50 08 reps
55 08
60 08
65 06

Lateral Raise
20 08 reps
20 08
25 04

Pushdowns (rope)
080 08 reps
090 08
100 03

Notes: 4:56/6:00----Workouts seem to be getting longer....taking longer breaks after some of the big lifts.....

Squats----Great day for squats! Moving up in weight...pretty easily actually....and hit the 20 mark....woohooo! I could have gone further....legs had it.....but I was so out of breath that I was starting to feel dizzy....lol.

Bench presses----A little disappointed in bench today...thought there would be more. Inclines felt great and reps went up a little.

Pushdowns----I went to sports authority the other day looking for a curved bar for pushdowns....I have been using a straight bar. All they had was a rope.....I got it. Today was the first time using one and it is very awkward....I may drop weight a tad until I get used to it. It feels different for sure and look forward to using it. Anyone have any comments on using a rope?

Last nights workout 1/13/10:
RDL
135 08 reps
185 08
225 08
245 08
245 08

DB BOR
070 08 reps
080 08
090 08
100 05

Pulldowns
110 08 reps
120 08
130 08
130 08

Curls
080 08 reps
090 08
100 06

Notes: Start 5:25/?:?? Finish----I had no energy yesterday. Probably due to shivering all day. It was cold as hell, I was working outside, and I forgot my jacket. I just couldn't get warm....and when I finally did, I felt like crap. I kept things light and skipped shrugs and abs. I did manage a new PR on BOR's though. I will most likely skip todays workout....