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.