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