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