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