Monday April 1, 2013

Pull -Up (reps)  12, 12, 12, 12

Seated Cable Row  1 x 120, 1 x 140, 2 x 180

1 arm dumbbell row  1 x 70, 2 x 85

Dumbbell Standing Press  1 x 40, 1 x 45, 2 x 50

Side ups with Dumbbells  1 x 20, 1 x 25, 1 x 30

Abs use ab coaster for about 80 reps

Saturday March 30, 2013

Trained at Golds in Roanoke Virginia

Flat Dumbbell Press  1 x 55, 1 x 65, 1 x 75, 3 x 85

Incline Dumbbell Press  1 x 55, 1 x 65, 2 x 70

Flat Dumbbell Fly  1 x 35, 1 x 45, 1 x 55

Incline Dumbbell Curl  2 x 30, 1 x 35, 1 x 40, 2 x 45

Bar Extension or Close Press  1 x 60, 1 x 70, 3 x 85

Concentrated Curl  1 x 20, 1 x 25

Dumbbell Kick Back  1 x 25, 1 x 30

Thursday March 27, 2013

Leg Extension  1 x 115, 1 x 145, 1 x 175

Front Squat  1 x 135, 1 x 175, 1 x 185, 1 x 205, 1 x 225

Stiff Legbar  1 x 90, 3 x 110

Sumo Db  1 x 80, 1 x 95, 1 x 105

Calf Raise  1 x 100, 1 x 130, 2 x 170

Monday March 25, 2013

I did pull ups unassisted. By side ups to you mean side laterals but with arms straight out to side?

Pull -Up (reps)  11, 12, 10, 8
Seated Cable Row  1 x 120, 1 x 140, 2 x 180
1 arm dumbbell row  1 x 70, 1 x 85, 1 x 90
Dumbbell Standing Press  1 x 40, 1 x 45, 2 x 50 ( I find these to be very difficult)
Side ups with Dumbbells  1 x 20, 1 x 25, 1 x 30
Abs use ab coaster for about 80 reps

Saturday March 23, 2013

Flat Dumbbell Press  1 x 55, 1 x 65, 1 x 75, 1 x 85, 2 x 90
Incline Dumbbell Press  1 x 55, 1 x 65, 2 x 70
Flat Dumbbell Fly  1 x 35, 1 x 45, 1 x 55
Incline Dumbbell Curl  2 x 30, 1 x 35, 1 x 40, 2 x 45
Bar Extension or Close Press  1 x 60, 1 x 70, 3 x 85
Concentrated Curl  1 x 20, 1 x 25
Dumbbell Kick Back  1 x 25, 1 x 30

Thursday March 21, 2013

Started new workout. I like it!

Leg Extension  1 x 100, 1 x 130, 1 x 160
Front Squat  1 x 135, 1 x 155, 1 x 175, 1 x 185, 1 x 195
Stiff Legbar  1 x 90, 3 x 110
Sumo Db  1 x 70, 1 x 90, 1 x 100
Leg Extension  1 x 100, 1 x 130, 2 x 170

Wednesday March 20, 2013

Almost forgot about my hamstring last night but def feel it today. Just a little sore but otherwise good.

Lat Pulldown Over 1 x 85, 1 x 100, 1 x 110, 2 x 120 

Dead Lifts  1 x 135, 1 x 225, 1 x 315, 1 x 365, 1 x 385

Db Bench Row 3 x 90 

Upright Row 1 x 90, 3 x 110 

Side Lateral up/down 1 x 35, 1 x 40, 1 x 45, 1 x 50 

Abs