ExRx.net

Thu 16 Dec 10
c9w3d3

Deadlift
132 x 10
220 x 5
308 x 2

324.5 x 5
368.5 x 3
412.5 x 1* :) One good not-that-hard rep.

Straight-leg Deadlift
159.5 x 10
159.5 x 10
159.5 x 10
159.5 x 10
159.5 x 10

Chin-up
BW x 6
BW x 5
BW x 4.5
BW x 3.9
BW x 3.5

Front Squat
BW x 10
132 x 5
176 x 3
209 x 10
209 x 10
209 x 10

Reverse Crunch
21
12
10

59min

Fri 17 Dec 10
c9w3d4

Press
044 x 10
088 x 5
132 x 2

137.5 x 5
154.0 x 3
170.5 x 0* :( Ultra-heavy.

DB Incline Bench Press
53 x 10
53 x 10
53 x 10
53 x 9
53 x 7

DB Press
43 x 9
43 x 8

DB Upright Row
39 x 10
39 x 8

DB Lateral Raise
09 x 19/19
13 x 9/9 + 09 x 11/11
13 x 9/8 + 09 x 12/12

DB Shrug
83 x 20
83 x 19

58min

Sat 18 Dec 10

Push-up
20
15

Pull-up
BW x 3
BW x 3
BW x 2.5

DB Curl, DB Kickback
13x20/20, 13x20/20
23x11/11 + 13x15/15, 23x15/15 + 13x20/20
25x8/9 + 13x13/13, 25x13/13 + 13x18/18

Sun 19 Dec 10
c9w4d1 (deload)

Squat
044 x 10
132 x 5

187.0 x 5
231.0 x 5
275.5 x 5

258.5 x 10
258.5 x 10
258.5 x 10
258.5 x 10
258.5 x 10

Good-morning
044 x 10
088 x 5
132 x 3
165 x 10
165 x 10
165 x 10

Calf Raise
165 x 20
357.5 x 15
357.5 x 15
357.5 x 15

Incline Crunch (weight on chest)
00 x 20
10 x 12
10 x 10
10 x 10

Incline Twisting Sit-up
0 x 30

64min

Tue 21 Dec 10
c9w4d2 (deload)

Bench Press
044 x 20
088 x 5

093.5 x 5
115.5 x 5
137.5 x 18

DB Bench Press
53 x 10
53 x 10
53 x 9
53 x 8
53 x 8

DB fly
19 x 14
19 x 14
19 x 14
19 x 14

Row
044 x 10
088 x 5
143 x 10
143 x 10
143 x 10
143 x 10
143 x 10

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

56min

Thu 23 Dec 10
c9w4d3 (deload)

Deadlift
132 x 10

176.0 x 5
220.0 x 5
258.5 x 5

Straight-leg Deadlift
165 x 10
165 x 10
165 x 10
165 x 10
165 x 10

Chin-up
BW x 6.9
BW x 5
BW x 4
BW x 3.9
BW x 3

Front Squat
BW x 10
132 x 5
176 x 3
209 x 10
209 x 10
209 x 10

Reverse Crunch
20
11
10

50min

Fri 24 Dec 10
c9w4d4 (deload)

Press
044 x 10


071.5 x 5
093.5 x 5
110.0 x 12

DB Incline Bench Press
53 x 10
53 x 10
53 x 9
53 x 9
53 x 7

DB Press
43 x 10
43 x 9

DB Upright Row
39 x 10
39 x 8

DB Lateral Raise
09 x 20/20
13 x 10/10 + 09 x 15/15
13 x 9/8.5 + 09 x 13/13

DB Shrug
83 x 20
83 x 19

58min

Sat 25 Dec 10

Push-up
20

Pull-up
BW x 3
BW x 3
BW x 3

+Some curls and kickbacks.

Sun 26 Dec 10
c10w1d1

Squat
044 x 10
132 x 5
220 x 3
264 x 2

302.5 x 5
346.5 x 5
390.5 x 5*

258.5 x 10
258.5 x 10
258.5 x 10
258.5 x 10

Front Squat
209 x 10
209 x 10
209 x 10
209 x 10
Tortured.

Straight-leg Deadlift
044 x 10
132 x 5
165 x 10
165 x 10
165 x 10
165 x 10

Incline Crunch
0 x 20
0 x 15
0 x 10
0 x 10

Incline Twisting Sit-up
0 x 30

69min

I had a massage after this. Feels good, man.

Tue 28 Dec 10
c10w1d2

Bench Press
044 x 20
088 x 10
132 x 3

143.0 x 5
165.0 x 5
187.0 x 7* I got 6reps 5months ago.

Incline Bench Press
143 x 5
165 x 3
143 x 6

DB Bench Press
53 x 10
53 x 10
53 x 10
53 x 7

DB Incline Bench Press
49 x 10
49 x 8
49 x 7
49 x 8

DB fly
19 x 12
19 x 11
19 x 9

Close Grip Bench Press
121 x 3
110 x 4
My Triceps had given up on me.

DB Kickback
23 x 15/14
23 x 14/14

62min

Thu 30 Dec 10
c10w1d3

Deadlift
132 x 10
220 x 5
264 x 2

286.0 x 5
330.0 x 5
374.0 x 5

Chin-up
BW x 7
BW x 5
BW x 4.9
BW x 3

T-bar Row
1p x 10
2p x 10
3p x 7

Row
088 x 10
132 x 10
176 x 7
154 x 9

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

57min

Fri 31 Dec 10
c10w1d4

Press
044 x 10
044 x 10
088 x 5
110 x 2

115.5 x 5
132.0 x 5
148.5 x 2 Got a crucial neck pain so I stopped.

BB Seated Press
066 x 10
088 x 10
110 x 8

DB Seated Press
43 x 7
43 x 7

DB Upright Row
33 x 12
39 x 8
39 x 6

DB Lateral Raise
09 x 20/20
13 x 9/9
13 x 8/7.5
09 x 12/12

DB Shrug
63 x 20

48min

This neck pain is really hurt. I hardly move my head. Also, a few hours of sleep on a coach after the new year party makes thing much more worse. I need to stay out of heavy press for a while.

Sat 01/01/11

Curlzzz, lots of it for about 15min

Sun 02 Jan 11

This supposes to be c10w2d1.

Squat
044 x 10
132 x 5
220 x 3
308 x 2

324.5 x 3
368.5 x 3
418.0 x 1 The neck pain makes me stop.

132 x 10
220 x 10
264 x 10
308 x 8

Front Squat
132 x 10
176 x 10
220 x 10
264 x 5

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

64min

Due to my strained neck I won't be able to do the heavy lifts for a while.

Mon 03 Jan 11

DB Fly
13 x 20
19 x 15
19 x 15

BB Bench Press
044 x 20
066 x 15
088 x 10
110 x 10
132 x 10
154 x 9 + 132 x 5

DB Fly
19 x 12
19 x 12

DB Bench Press
43 x 10
53 x 9
43 x 10

DB Fly
19 x 10
19 x 10
13 x 16

BB Lying Triceps Extension
44 x 15
55 x 15
66 x 7 + 55 x 12

DB Kickback
13 x 15/15
19 x 12/12 + 13 x 15/15

56min