Thursday May 28th 2009

I have learned to mentally prepare. I visualize success before achieving it. It was quite a workout. Very proud of the results.

Incline Db Press:  45 x 8, 55 x 8, 65 x 8, 75 x 8, 85 x 8, 95 x 4

Flat Bar Press:  135 x 10(2), 185 x 10, 205 x 10

Chest Dips:  4 x 24

Bar Curl:  65 x 10, 85 x6, 95 x 6, 105 x 6(2)

Rope Curl:  80 x 10, 100 x 10, 120 x 10, 140 x 10

Wednesday May 27th, 2009

Feeling more motivated.

Leg Extension:  110 x 10, 130 x 10, 150 x 10, 180 x 10

Front Squat:  135 x 8(2), 155 x 8, 175 x 8, 185 x 8(2)

Sumo Squat:  75 x 10, 85 x 10. 95 x 10. 105 x 10

Step Ups:  45 x 12 (3)

Calf Singles

Monday May 25th 2009

Happy Memorial Day. Felt pretty good today. Had to use dumbells for presses. No bars were available. Who know it would be so crowded on a holiday.

Seated Db Press:  30 x 8, 35 x 8, 45 x 8, 55 x 8, 65 x 8, 70 x 8

Seated Side Lateral:  25 x 10, 30 x 10, 25 x 10(2)

Front Bar Raise:  45 x 12, 55 x 12, 65 x 12, 70 x 12

Tricep Press:  90 x 10, 110 x 10, 130 x 10, 150 x 10(2)

Dumbell Extension:  25 x 10(2), 30 x 10(2)

Sunday May 24th 2009

A little tired today.

Lat Over:  120 x 8, 140 x 8, 170 x 8(2), 190 x 8

Deads:  135 x 10(2), 185 x 8, 225 x 8, 305 x 8(2)

Bench Row:  65 x 10, 75 x 10, 85 x 10

Str. Arm Pull down:  80 x 12, 90 x 12, 100 x 12

Leg Curl:  70 x 10, 80 x 10, 90 x 10, 110 x 10, 120 x 10

Saturday May 23rd 2009

Feeling like I am making some progress again. Trying to build up some strength before increasing weight.

Incline Db Press:   45 x 8, 55 x 8, 65 x 8, 75 x 8, 85 x 8(2)

Flat Bar Press:  135 x 10, 155 x 10, 205 x 10(2)

Chest Dips:  4 x 24

Bar Curl:  65 x 6(2), 85 x 6, 105 x 6, 115 x 6

Rope Curl:  90 x 10, 100 x 10, 110 x 10, 130 x 8

Friday May 22nd 2009

Felt a little tired but really pushed. Would you please tell me exactly what a sumo squat is. 

Leg Extension:  95 x 10, 125 x 10, 155 x 10, 185 x 10

Front Squats:  95 x 10, 115 x 10, 135 x 10, 155 x 10, 175 x 10, 185 x 10

Sumo Squats: 70 x 10, 80 x 10, 90 x 10, 100 x 10

Step Ups: 3 x (with 40 lbs dumbells)

Calf Singles

Thursday May 21st 2009

Getting back into the groove of working out regularly.

Seated Bar Press 70 x 10, 90 x 10, 110 x 10, 130 x 10, 140 x 10(2)

Seated Side Lateral:  20 x 10, 22 x 10, 25 x 10, 30 x 10

Front Raise:  40 x 10, 50 x 10, 60 x 10(2)

Tricep Press:  90 x 10, 110 x 10, 120 x 10, 140 x 10, 150 x 10

Db Extension:  25 x 10, 30 x 10(3)

Wednesday May 20th, 2009

Feeling pretty good again. It feels better to have a new routine.

Lat Over:  100 x 10, 135 x 10, 160 x 10, 170 x 10, 180 x 10

Deads:  135 x 10(2), 185 x 10, 225 x 1o, 275 x 10(2)

Bench Row:  60 x 10, 75 x 10(3)

Str. Arm Pulldown:  50 x 10, 90 x 10, 120 x 10

Leg Curl:  55 x 10, 80 x 10, 90 x 10, 100 x 10, 115 x 10

Monday Myy 18th 2009

I can't believe how strong I was during this workout.

Incline Db Press:  45 x 10, 50 x 10, 65 x 10, 80x 10, 90 x 8

Flat Bar Press: 135 x 10, 155 x 10, 185 x 10, 205 x 10

Chest Dips:  4 x 24

Bar Curl: 75 x 10, 85 x 10, 95 x 10, 105 x 10 115 x 10

Rope Curl:  80 x 10, 90 x 10, 100 x 10, 110 x 10

Wednesday April 29th, 2009

Beginning to feel a little bit more energized.

Flat Bench:  135 x 10(2), 155 x 10(2), 185 x 10, 205 x 10, 215 x 10

Chest Dips:  4 x 23

Close Grip Bench:  135 x 10, 155 x 10, 180 x 10

Tricep Press Down:  120 x 10, 140 x 10, 150 x 10

Abs

Monday April 27th, 2009

Got better form on movements.

Squats:  135 x 10, 185 x 10, 225 x 10, 275 x 10, 315 x 10

Deads: 135 x 10, 185 x 10, 225 x 10, 275 x 10, 315 x 10(2)

Shrugs with Dumbells:  80 x 10, 90 x 10, 100 x 10

Bicep Curl with Dumbells:  30 x 10, 35 x 10, 40 x 10, 45 x 10

Sunday April 24th 2009

Worked out with Adam. It helps when doing chest. Felt a little stronger particularly on incline.

Flat Bench:  135 x 10(2), 155 x 10, 185 x 10, 225 x 9(2)

Incline Dumbells: 60 x 10, 70 x 10, 80 x 10, 90 x 10

Tri extension with dumbells:  25 x 10(2), 30 x 10

Dumbell Laterals:  30 x 10, 35 x 10, 40 x 10

Abs

Thursday April 23rd, 2009

Feeling a little more confident. Didn't go as deep as I would like for squats on the 325 weight.

Squats:  135 x 10(2), 185 x 10, 225 x 10, 275 x 10, 315 x 10, 325 x 10(2)

Hack Squat:  135 x 10, 225 x 10, 325 x 10

Single Leg Curl:  50 x 10, 75 x 10, 100 x 10

Stiff Legs with Dumbells:  90 x 10, 100 x 10, 115 x 10

Wednesday April 22nd 2009

Feeling a little better. It always help to get a spot.

Flat Bench:  135 x 10(2), 155 x 10(2), 185 x 10, 205 x 10, 225 x 9(2)

Chest Dips:  4 x 22

Close Grip Bench:  135 x 10, 155 x 10, 175 x 10

Tricep Press down:  110 x 10, 130 x 10, 150 x 10

Abs

Monday April 20th, 2009

I did not enter a blog for saturdays training. 

Feeling a little better.

Squat:  135 x 10(2), 185 x 10, 275 x 10, 305 x 10

Deads:  135 x 10, 185 x 10, 225 x 10, 275 x 10, 315 x 10

Shrugs:  225 x 10, 275 x 10, 325 x 10

Bar Curl:  75 x 10, 95 x 10, 105 x 10, 115 x 10

Tuesday April 17th, 2009

Still not feeling very energized.

Squat:  135 x 10(2), 185 x 10(2) 225 x 10, 275 x 10(3)

Hack Squat:  135 x 10, 225 x 10, 315 x 10

Single Leg Curl:  50 x 10, 70 x 10, 90 x 10

Stiff Legs with Dumbells:  90 x 10, 100 x 10, 110 x 10

Wednesday April 15th 2009

Still feeling a bit off. The trip to the south plus work have me exhausted.

Flat Bench:  135 x 10(2), 155 x 10(2), 185 x 10, 225 x 8(3)

Chest Dips:  4 x 20

Close Grip Bench:  135 x 10, 155 x 10, 175 x 10

Tricep Bar Press:  120 x 10, 130 x 10, 140 x 10

Saturday April 11th 2009

Just got into Roanoke after an 8 hour drive. Feel pretty tight and I am very tired.

Squat: 135 x 10(2), 185 x 10, 225 x 10, 275 x 10

Deads:  135 x 10, 185 x 10, 225 x 10, 275 x 10 (3)

Shrugs with dumbells:  85 x 10, 95 x 10, 105 x 10

Bar Curl:  65 x 10, 85 x 10, 105 x 10(2)

April 7th, 2009

My shoulder was bothering me a little bit. Decided to ease up on the heavier weight.

Flat Bench:  135 x 10(2), 155 x10, 185 x 10, 205 x 10(2)

Incline Dumbell Press:  50 x 10, 60 x 10, 70 x 10, 80 x 10

Tricep Dumbell Extensions:  25 x 10(2), 30 x 10

Dumbell Lateral raises:  25 x 10, 30 x 10, 35 x 10, 40 x 10

Monday April 6th

Felt a little tight. Took more time to warm up.

Squat:  135 x 10(2), 185 x 10(2), 225 x 10, 275 x 10, 315 x 9(2)

Hack Squat: 230 x 10, 330 x 9(2)

Leg Curl (single):  100 x 10, 110 x 10, 120 x 10, 130 x 9

Stiff Legs with Dumbells:  85 x 10, 95 x 10, 110 x 10, 120 x 10

April 2nd 2009

Finally purchased a pair of wrist straps. Becoming much stronger in legs.

Squat:  135 x 10(2), 185 x 10, 225 x 10, 275 x 10, 305 x 10 

Dead Lifts:  135 x 10(2), 225 x 10, 275 x 10, 315 x 9(2)

Shrugs:  70 x 10, 85 x 10, 100 x 10

Dumbell curls:  30 x 10, 35 x 10, 40 x 10, 45 x 8

April 1st 2009

Trying to build up strength in chest by doing more lower weights reps first before increasing weight.

Flat Bench:  135 x 10(2), 185 x 10, 205 x 10(2), 215 x 9

Incline Dumbell:  60 x 10, 70 x 10, 80 x 9(2)

Tricep Extension with Dumbells:  25 x 10(3)

Dumbell laterals: 25 x 10, 30 x 10, 35 x 10

Sunday March 29th

Feeling better very motivated. I finally purchased a pair of wrist straps.

Squats:  135 x 10(2), 155 x 10, 185 x 10, 225 x 10, 275 x 10, 315 x 10(2)

Hack Squat:  90 x 10, 230 x 10, 365 x 10

Single Leg Curl:  90 x 10, 110 x 10, 120 x 10, 130 x 10

Stiff Legs with Dumbells:  85 x 10, 95 x 10, 105 x 10, 115 x 10

Calves

Friday March 27th

For bench, I am focusing on moving more of the lighter weight before going heavier.

Flat Bench:  135 x 10(2), 155 x 10, 185 x 10, 205 x 10(2), 215 x 9(2)

Chest Dips:  4 x 24

Close Grip Bench:  145 x 10, 165 x 10, 185 x 10

Tricep Press:  100 x 10, 130, x 10, 150 x 10

Thursday March 26th

Felt stronger. Finally back at the gym.

Squats:  135 x 10(2), 185 x 10, 225 x 10, 275 x 10, 295 x 10

Dead Lifts:  135 x 10, 225 x 10, 265 x 10, 285 x 10(3)

Shrugs: 70 x 10, 85 x 10, 95 x 10

Dumbell Curl:  35 x 10, 40 x 10, 45 x 10(2)

Friday March 20th

Wasn't feeling too well. Managed to push through.

Flat Bench:  135 x 10(2), 185 x 10, 205 x 10, 215 x 10(2), 215 x 7

Incline Db:  70 x 10, 75 x 10, 80 x 10, 85 x 8

Tricep Extension:  25 x 10, 30 x 10(2)

Dumbell Lateral:  35 x 10, 40 x 10, 45 x 10

Abs

Wednesday March 18th

Was busy and sick last week. Missed a whole week of training. Fell behind on postings.

Squat:  135 x 10(2), 155 x 10, 185 x 10, 225 x 10, 275 x 10, 295 x 10(2)

Hack Squat:  4 plates x 10(2), 6 plates x 10

Leg Curl:  85 x 10, 100 x 10, 115 x 10

Stiff Legs:  90 x 10, 100 x 10, 110 x 10, 120 x 10

Calves

Monday, March 16th

I am trying something a little different. I want to build up my strength at the 215 lb bench mark and then move up to the 225 lb weight. 

Flat Bench:  135 x 10(2), 155 x 10, 185 x 10, 205 x 10(2), 215 x 9(2)

Chest Dips:  4 x 22

Close Grip Bench:  145 x 10, 165 x 10, 185 x 10

Tri Rope Press:  110 x 10, 130 x 10, 140 x 10

Abs

Sunday March 15th

I was a little tight today. Took some time to warm up. Ended up having to borrow some wrist straps for dead lifts. Got to buy a pair. Felt stronger on squats.

Squat:  135 x 10, 155 x 10, 185 x 10, 225 x 10, 275 x 10

Dead Lifts:  135 x 10, 185 x 10, 225 x 10, 275 x 10, 305 x 5

Shrugs with Dumbells:  70 x 10, 80 x 10, 90 x 10

Dumbell Curls:  35 x 10, 40 x 10(2), 45 x 10

Friday March 13th

Feel more like a bodybuilder. Working hard to push through and increase my strength. 

I currently weigh 181 lbs. 

Flat Bench:  135 x 10(2), 155 x 10, 185 x 10, 225 x 9(2)

Incline Dumbell Press:  70 x 10, 17 x 10, 80 x 9, 85 x 6

Dumbell Lateral Raises:  30 x 10, 35 x 10, 40 x 10, 45 x 10

Abs

Wednesday March 11th

I think the prime supplement is working. I feel more engaged. I continue to feel stronger when doing legs. 

Squat:  135 x 10(2), 155 x 10, 185 x 10, 225 x 10, 275 x 10, 295 x 10(2)

Leg Press:  6 plates x 10, 8 plates x 10, 10 plates x 10

Single Leg Curl:  50 x 10, 70 x 10, 90 x 9, 95 x 8

Stiff Legs with Dumbells:  85 x 10, 100 x 10, 110 x 10

Calves

Monday, March 9th

Felt stronger. I have to remember to breathe. I am getting small red dots around my eyes from ruptured blood vessels. Did feel stronger. I finally feel like I am making some real progress in chest. As always it helps to get a spot.

Flat Bench:  135x 10(2), 155 x 10, 185 x 10, 205 x 10, 225 x 8(3)

Chest Dips: 4 x 21

Close Grip Bench: 135 x 10, 155 x 10, 175 x 10

Tricep Press with Rope: 100 x 10, 120 x 10, 130 x 10

Friday March 6th

Getting more into the workouts. I did not include my training with you on saturday Joe. 

Flat Bench Light:  135 x 10(2), 155 x 10, 185 x 10, 225 x 7(2)

Incline Dumbell:  70 x 10, 75 x 10, 80 x 7, 85 x 5

Tricep extensions: 30 x 10, 35 x 10(2)

Dumbell lateral raises:  30 x 10, 40 x 10, 45 x 10

Thursday March 5th 2009

My back felt ok. But still I think from now on I will warm up more than I have been. Didn't feel good about my last two squat sets. Didn't get low enough. More comfortable with hack squats now. Felt strong doing stiff legs with dumbells.

Squats:  135 x 10, 155 x 10, 185 x 10, 225 x 10, 245 x 10, 275 x 10, 290 x 9(2)

Hack Squats:  4 plates x 10, 6 plates x 10(2)

Single Leg Bicep Curl:  50 x 10, 70 x 10, 90 x 8(2)

Stiff Legs with dumbells:  85 x 10, 95 x 10, 105 x 10

Tuesday, March 3rd

Wasn't happy with last nights workout. Not really focused and felt weak. When doing flat bench next time I am going to make more of a jump. I am going to skip the the 155 and 195 lb weight. So it would be 135(2), 185(2), then 225.

Someone last night mentioned they take primatene before training. It increases their strength. I think it has ephedra. Not sure. Do you know if this is legal and still qualify for drug free shows? Thoughts?

Flat Bench: 135 x 10(2), 155 x 10, 175 x 10, 195 x 10, 225 x 7(3)

Dips: 4 x 20(2)

Close Grip Bench: 135 x 10, 155 x 10, 175 x 10

Tri Press Down: 110 x 10, 130 x 10, 160 x 10

Monday, March 2nd

I try to really push with legs. More than any other body part. I really have begun to like doing dead lifts. My back is holding up very well.

Squats:  135 x 10, 155 x 10, 185 x 10, 245 x 10, 265 x 10

Deads:  135 x 10, 185 x 10, 225 x 10, 265 x 10, 285 x 10

Shrugs:  70 x 10, 80 x 10, 90 x 10

Dumbell curls:  30 x 10, 35 x 10, 40 x 10, 45 x 10 

Friday February 27th

Started using the supplement prime again. Its working. Feeling stronger, making sure to have some complex carbs before lifting.

Flat Bench:  135 x 10(2), 155 x 10, 185 x 10, 215 x 10(2)

Incline Dumbell:  70 x 10(2), 75 x 9, 80 x 8

Tricep Extension:  25 x 10, 30 x 10(2)

Dumbell lateral raise:  30 x 10, 35 x 10, 40 x 10

Abs

Wednesday February 25th

Felt stronger today. Tried something new with hack squats. Positioned my feet further in front of me up a little from where I have placed them. This forces my back closer to the equipment and helps it during the movement.

Squats: 135 x 10(2), 155 x 10, 185 x 10, 225 x 10(2), 265 x 8, 265 x 9, 265 x 10

Hack Squat: 4 plates x 10, 6 plates x 10(2)

Leg curl: 100 x 10, 110 x 9, 120 x 7

Still Leg with Dumbells: 75 x 10, 85 x 10, 100 x 10

Calves: 90 x 10(4)

Monday, February 23

When doing chest I put an uneven amount of weight on the bar and pulled my lower back. Its ok. After this I got a spot. I am slowly getting stronger in bench.

Flat Bench:  135 x 10(2), 155 x 10, 175 x 10, 195 x 10, 225 x 6(3)

Chest Dips:  17 x 4

Close Grip Bench: 135 x 10, 155 x 10, 175 x 10

Tricep  Press down:  110 x 10, 130 x 10, 140 x 10

Monday February 16th

This time I asked for a spot when doing chest. It helped. Also am warming up to the 225 lb mark. Not making the same jump.

Flat Bench Press:  135 x 10(2), 155 x 10, 185 x 10, 215 x 8(3)

Incline Dumbell Press:  65 x 10, 70 x 10, 75 x 10, 80 x 8

Tricep Extensions: 25 x 10, 30 x 10(2)

Dumbell lateral raises 30 x 10, 35 x 10, 40 x 10

Sunday February 15

Did legs. My back got slightly hurt. Still feel it today. Felt confident during squats.

Squat (3x): 135 x 10, 155 x 10, 185 x 10, 225 x 10(2), 255 x 8(2)

Hack Squat:  4 (45 lb plates) x 10, 6 plates x 10(2)

Leg Curl: 90 x 10, 100 x 10, 110 x 8

Stiff Leg w/Dumbells:  70 x 10, 80 x 10(2)

Friday February 13th

Still struggling with the 225 lb mark in bench. Would help to find a spotter for that exercise.

Flat Bench:  135 x 10(2), 155 x 10, 175 x 10, 195 x 10, 225 x 5, 225 x 4(2)

Chest Dips:  4 x 15

Close Grip Bench:  135 x 10, 155 x 10, 175 x 8

Tri Bar Press down:  100 x 10, 130 x 10, 150 x 10

Abs

Thursday Feb 12, 2009

Felt strong doing legs. Back felt better. Really like dead lifts.

Squat light:  135 x 10, 155 x 10, 185 x 10, 225 x 10(2), 235 x 8

Deads with straight bar: 135 x 10, 185 x 10, 205 x 10, 225 x 10(2), 235 x 8

Shrugs with straight bar: 135 x 10, 185 x 10, 225 x 10

Bar Curl with straight bar: 65 x 10, 85 x 10, 105 x 10(2)

Tuesday February 10th

Shoulder is still bothering me a little. But I felt stronger. Happy to be back on BCAA's

Flat bench Press:  135 x 10(2), 155 x 10, 185 x 10, 225 x 7(2)

Incline Dumbell Press:  65 x 10, 70 x 10, 75 x 8(2)

Tricep extension: 25 x 10, 30 x 10(2)

Dumbell lateral raises: 30 x 10, 35 x 10, 40 x 10

Tuesday February 3rd

Felt pretty good nice and even pace. Still struggling with the 225lb mark.

Flat Bench: 135 x 10, 155 x 10, 185 x 10, 225 x 5(3)

Incline Dumbells: 60 x 10, 65 x 10, 70 x 10, 75 x 10

Tri dumbell extension: 25 x 10, 30 x 10(2)

Dumbell laterals: 30 x 10, 35 x 10, 40 x 10

Monday February 2nd

Always feel a little nervous about doing legs. Always want to push without hurting myself.

Squat: 135 x 10, 155 x 10, 185 x 10, 225 x 10(2), 245 x 6(3)

Hack Squat: 4 plates x 10, 6 plates x 10(2)

Leg Curl: 90 x 10, 100 x 10, 105 x 8, 110 x 8

Stiff Leg with Dumbells: 70 x 10, 80 x 10, 90 x 10

Sunday February 1

Had trouble with my shoulder this past week. Was a little nervous about doing chest, but it was fine. Talked to a guy about training chest together could use the spot especially at 225 and up. What is the correct position for hands when doing close grip bench? I currently have my hands two thumb lengths apart (approximately 5 inches).

Flat Bench:  135 x 10(2), 155 x 10, 175 x 10, 195 x 10, 225 x 3(3)

Chest Dips:  3 of 12 reps

Close Grip Bench: 135 x 10, 145 x 10(2)

Tricep Press with rope: 90 x 10, 120 x 10, 140 x 10

Sunday January 25th

Its been a while since I have blogged. This week has been tough. I injured my back and shoulder monday moving some boxes at work. Just as well, since I have been working 8am to 10pm every day this week. Tonight I return to the gym to do chest.

My leg workout sunday was:

Squats light day: 135 x 10(2x), 185 x 10, 225 x 10(2x), 225 x 10

Deads: 135 x 10, 185 x 10, 205 x 10, 215 x 8(3x)

Shrugs with dumbells: 70 x 10, 80 x 10(2x)

Bar curl: 65 x 10(2x), 85 x 10, 105 x 10

Friday January 23rd

It helps me when doing chest to slide a little away from the bar. Also by angling the bar up and back just a little instead of directly vertical has been helping me to gain strength without hurting my shoulder. Joe, how many sets of dumbell laterals do you want me to do?

Flat Bench 135 x 10, 155 x 10, 175 x 10, 225 x 7, 225 x 6, 225 x 6

Incline Dumbells 50 x 10, 60 x 10, 70 x 10, 80 x 8

Tri Extension I did dumbell kick backs 20 x 10, 25 x 10, 25 x 10

Dumbell Laterals 30 x 10, 35 x 10, 40 x 10

Thursday Jan 22, 2009

Trained Legs. Felt tired. Gym was crowded so I had to used the smith machine. Have trouble with Stiff Legs my hands give out before my legs do.

Squat 135 x 10, 155 x 10, 175 x 10, 225 x 10, 245 x 10 and 265 x 6 (3x)

Hack Press 4 plates for 10, 6 plates for 10 (2x)

Leg Curl 95 x 10, 115 x 10, 135 x 10

Stiff legs with dumbells 90 x 10, 100 x 10, 110 x 10 

Abs 

Chest training on Monday.

I think I finally have this blog thing down. chest strength is a little down. Workout was as follows: Flat Bench: 135 lbs x 10, 155 lbs x 10, 175 lbs x 10, 185 lbs x 10, 195 lbs x 8, 225 lbs x 3,  225 x 3. On the last set I got a spot. The guy suggested having my hand placed wider. So that the pinky was on the groove. Also he suggested sliding down a little so that the weight was not right over my head and I pushed on a slightly back angle when doing the movement. I did 6 reps and really felt sore afterwards. Chest dips 3 sets of 12. Close grip bench 135 lbs x 10, 145 lbs x 10, 145 lbs x 10. Tri press with rope 90 lbs, 110 lbs and 120 lbs for 10 reps each. Tonight I do legs.