Wednesday January 30th 2013

I have been taking your pre-work out supplement. It does help. Not sure when doing rope pulldown should I do this while kneeling or standing. 

Lat Pull down  1 x 60, 1 x 80, 3 x 90 (different piece of equipment weight felt heavier here)

T Bar  1 x 90, 1 x 135, 2 x 160

Rope Pulldown  1 x 50, 2 x 72

Dumbell Press  1 x 35, 1 x 45, 1 x 55, 1 x 65

Seated Side Lateral  3 x 30

Abs 20

Monday January 28th 2013

Slowly I am beginning to feel stronger. Still can't believe how hard it is to get 10 reps on the Slight incline dumbbell press. I dropped the weight a little. Can still barely get the reps. I did really push this time and have been a little bit more forward with asking for spots. Especially need them for flat bar press.

Flat Bar 2 x 135, 1 x 185, 1 x 205, 2 x 225

Slight Incline Db 1 x 50, 3 x 60

Incline Db Fly 1 x 40, 2 x 50

Cable Curl 1 x 42, 1 x 57, 1 x 72, 2 x 87

Rope Press 1 x 37, 1 x 47, 2 x 52

Hammer Curl 2 x 30, 2 x 40

Dips on bench 20 reps, 28 reps

Sunday January 27th

I am doing my best to keep my squats deep. I am still having trouble with leaning forward a little when I get my depth. I go to just above parallel with the floor.

Squat  1 x 135, 1 x 155, 2 x 225, 2 x 255
Leg Ext  1 x 85, 1 x 165, 1 x 190, 1 x 220
Leg Curl  1 x 80, 1 x 110, 1 x 140, 1 x 165
Leg Ext  1 x 65, 2 x 85
Leg Ext  2 x 190, 2 x 210, (20 reps)

Friday January 25 2013

Feeling good today. Energized and into it. I did have trouble with shoulder press. Wish I could do more. Trying to avoid swinging when doing pull downs

Lat Pull down  1 x 85, 1 x 120, 3 x 180

T Bar  1 x 90, 1 x 135, 2 x 155

Rope Pulldown  1 x 50, 2 x 72

Dumbell Press  1 x 35, 1 x 45, 1 x 55, 1 x 65

Seated Side Lateral  2 x 25, 1 x 30

Abs

Thursday Jan.24

Didn't feel very energized tonight. Gym was crowded and I felt off. Noticing how I try to move to much weight which compromises form. Not nearly as strong on chest as I would like to be.

Flat Bar 3 x 135, 2 x 185, 3 x 215

Slight Incline Db 1 x 50, 3 x 65

Incline Db Fly 1 x 40, 2 x 55

Cable Curl 2 x 42, 3 x 72

Rope Press 2 x 40, 2 x 58

Hammer Curl 2 x 30, 2 x 35

Dips 14 reps, 16 reps

Wednesday Jan 23rd 2013

Busy day at work was so happy to workout

I was unable to find free bar for squats so I had to use Smith machine.

Squat 2 x 135, 1 x 185, 2 x 225, 1 x 275 I got excellent depth.

Will not advance unless I can maintain this proper form.

Leg Extension 1 x 85, 1 x 145, 1 x 160, 1 x 175

Leg Curl 1 x 80, 1 x 95, 1 x 125

Bar Lunge 1 x 65, 2 x 75

Calf Raise 2 x 90, 2 x 140

Monday January 21st

Well the job finally releases tomorrow Tuesday. Thank God.

Really feeling off and behind on my training.

Lat Pull down  2 x 80, 3 x 120

T Bar  2 x 90, 2 x 165

Rope Pulldown  1 x 32, 2 x 40

Dumbell Press  2 x 35, 2 x 55

Front Raise  3 x 70

Seated Side Lateral  3 x 25

Thursday Jan 17th

Had to race to get through this one.
Was only able to do chest exercises today.

Flat Bar 3 x 135, 2 x 185, 1 x 205
Slight Incline Db 1 x 50, 3 x 65
Incline Db Fly 1 x 40, 2 x 50

Tuesday January 15th

It has been crazy at work just as soon as I started to feel better we got a big job in the office. Have been working 14 hour days since saturday.
I was able to get out of the office for a little bit to do legs. I felt hurried but it was better than nothing.
Squat 3 x 135, 2 x 185, 10 x 205 I got excellent depth.
Will not advance unless I can maintain this proper form.
Leg Extension 1 x 70, 1 x 115, 2 x 145
Leg Curl 2 x 80, 2 x 125
Bar Lunge 1 x 50, 2 x 70
Calf Raise 2 x 130, 2 x 200

Sunday January 13th 2013

I do feel a little better today. No headache or coughing.
Lat Pull down  2 x 50, 3 x 80
T Bar  1 x 45, 1 x 70, 2 x 140
Rope Pulldown  1 x 32, 2 x 40
Dumbell Press  2 x 35, 2 x 50
Front Raise  3 x 60
Seated Side Lateral  3 x 25
I assume here that I am going directly from one set of front raises to seated lateral and then repeat 2 more times. Is that right?

01•12•2013

I did post my training on monday this past week but who knows where its gone. I was sick tuesday through friday. I did feel a bit more energized and a little frustrated because of missed workouts. Training was pretty strong overall.

Chest and Arms

Flat Bar  3 x 135, 155 x 1, 185 x 2  (5 reps each)

Slight Incline Db  1 x 45 3 x 60  (10 reps each)

Incline Db Fly  1 x 30, 3 x 60   (10 reps each)

Cable Curl  2 x 35, 3 x 57  (10 reps each)

Rope Press 2 x 20, 2 x 45  (10 reps each)

Hammer 2 x 30 followed by 13 reps and then 15 reps