Thursday March 27, 2013

Leg Extension  1 x 115, 1 x 145, 1 x 175

Front Squat  1 x 135, 1 x 175, 1 x 185, 1 x 205, 1 x 225

Stiff Legbar  1 x 90, 3 x 110

Sumo Db  1 x 80, 1 x 95, 1 x 105

Calf Raise  1 x 100, 1 x 130, 2 x 170

Monday March 25, 2013

I did pull ups unassisted. By side ups to you mean side laterals but with arms straight out to side?

Pull -Up (reps)  11, 12, 10, 8
Seated Cable Row  1 x 120, 1 x 140, 2 x 180
1 arm dumbbell row  1 x 70, 1 x 85, 1 x 90
Dumbbell Standing Press  1 x 40, 1 x 45, 2 x 50 ( I find these to be very difficult)
Side ups with Dumbbells  1 x 20, 1 x 25, 1 x 30
Abs use ab coaster for about 80 reps

Saturday March 23, 2013

Flat Dumbbell Press  1 x 55, 1 x 65, 1 x 75, 1 x 85, 2 x 90
Incline Dumbbell Press  1 x 55, 1 x 65, 2 x 70
Flat Dumbbell Fly  1 x 35, 1 x 45, 1 x 55
Incline Dumbbell Curl  2 x 30, 1 x 35, 1 x 40, 2 x 45
Bar Extension or Close Press  1 x 60, 1 x 70, 3 x 85
Concentrated Curl  1 x 20, 1 x 25
Dumbbell Kick Back  1 x 25, 1 x 30

Thursday March 21, 2013

Started new workout. I like it!

Leg Extension  1 x 100, 1 x 130, 1 x 160
Front Squat  1 x 135, 1 x 155, 1 x 175, 1 x 185, 1 x 195
Stiff Legbar  1 x 90, 3 x 110
Sumo Db  1 x 70, 1 x 90, 1 x 100
Leg Extension  1 x 100, 1 x 130, 2 x 170

Wednesday March 20, 2013

Almost forgot about my hamstring last night but def feel it today. Just a little sore but otherwise good.

Lat Pulldown Over 1 x 85, 1 x 100, 1 x 110, 2 x 120 

Dead Lifts  1 x 135, 1 x 225, 1 x 315, 1 x 365, 1 x 385

Db Bench Row 3 x 90 

Upright Row 1 x 90, 3 x 110 

Side Lateral up/down 1 x 35, 1 x 40, 1 x 45, 1 x 50 

Abs

Monday March 18, 2013

Still weaker on flat bar press. Very frustrating!!!

Slight Incline Db Press 1 x 60, 1 x 75, 1 x 80, 2 x 85, 1 x 90

Chest Dips Chains 24, 26, 26, 26  

Flat Bar Press 1 x 155, 2 x 175

Barbell Curl  1 x 80, 1 x 100, 3 x 110

Tricep Press 1 x 65, 1 x 72, 2 x 87

Rope Curl 1 x 32, 1 x 42

Dumbell Extension  2 x 30

Friday March 15, 2013

Leg Press 

4.5 plates either side x 2, 
6 plates either side x 1, 
7 plates either side x 1, 

8 plates either side x 1, 

9 plates either side x 1

Stiff Legs 1 x 100, 4 x 110 
Squat (Regular)  1 x 135, 1 x 225, 1 x 275Walk Lunge 3 x 85 
Calf Raise 2 x 220, 2 x 260

Thursday March 14. 2013

Still being a little careful with hamstring.

Lat Pulldown Over 1 x 85, 1 x 100, 1 x 110, 2 x 140 

Dead Lifts  1 x 135, 2 x 225, 3 x 315

Db Bench Row 3 x 85 

Upright Row 1 x 90, 3 x 110 

Side Lateral up/down 1 x 35, 3 x 40 

Abs

Wednesday March 13, 2013

I felt pretty strong doing incline press better than I remember.  Still weaker on flat bar press.

Slight Incline Db Press 1 x 55, 1 x 70, 1 x 80, 3 x 85

Chest Dips Chains 20, 22, 23, 24  

Flat Bar Press 1 x 155, 2 x 185

Barbell Curl  2 x 80, 3 x 110

Tricep Press 1 x 65, 1 x 72, 2 x 87

Rope Curl 1 x 32, 1 x 42

Dumbell Extension  2 x 30

Monday March 11, 2013

Was a little careful with my hamstring. Felt good but didn't want to risk any injury.

Leg Press 
4.5 plates either side x 1, 
5.5 plates either side x 1, 
6.5 plates either side x 1, 

7.5 plates either side x 2 

Stiff Legs 1 x 100, 4 x 110 
Squat (Regular)  2 x 225, 1 x 275 
Walk Lunge 3 x 85 
Calf Raise 2 x 220, 2 x 260

Sunday March 10, 2013

I flipped my chest and leg workouts for this week. Wanted to lay off of legs until tonight. My hamstrings feel better and I should be ok to train now.

Slight Incline Db Press 1 x 55, 1 x 70, 1 x 75, 3 x 85

Chest Dips Chains 20, 22, 23, 24  

Flat Bar Press 1 x 135, 2 x 185

Barbell Curl  2 x 80, 3 x 110

Tricep Press 1 x 57, 1 x 65, 1 x 72, 2 x 87

Rope Curl 1 x 32, 1 x 42

Dumbell Extension  1 x 25, 1 x 30

Friday March 8, 2013

My hamstring is still healing so I was more careful while doing legs and used less weight. 

Lat Pulldown Over 1 x 85, 1 x 100, 1 x 110, 2 x 140 

Dead Lifts  1 x 135, 2 x 225, 3 x 275

Db Bench Row 3 x 85 

Upright Row 1 x 80, 3 x 110 

Side Lateral up/down 2 x 35, 2 x 40 

Abs

Thursday March 7, 2013

I keep forgetting to ask for a spot when doing some of the chest press movements. When I do I better my results by as much as 100%. Forgot to mention that when doing legs on wednesday I hurt my hamstring. Its not too bad just mildly irritating.  

Slight Incline Db Press 1 x 55, 1 x 65, 1 x 75, 3 x 90

Chest Dips Chains 20, 22, 23, 24  

Flat Bar Press 1 x 155, 2 x 175

Barbell Curl  2 x 80, 3 x 100

Tricep Press 1 x 57, 1 x 65, 1 x 72, 2 x 87

Rope Curl 1 x 32, 1 x 42

Dumbell Extension  1 x 25, 1 x 30

Wednesday March 6, 2013

A little tired but still pushed.

Leg Press 
4.5 plates either side x 1, 
5.5 plates either side x 1, 
6.5 plates either side x 1, 

8.5 plates either side x 1, 

9.5 plates either side x 2 
Stiff Legs 1 x 100, 4 x 110 
Squat (Regular)  2 x 225, 1 x 275 
Walk Lunge 3 x 85 
Calf Raise 2 x 220, 2 x 260

Monday March 4, 2013

Hand healed up well enough to be able to do Dead Lifts again.

Lat Pulldown Over 1 x 85, 1 x 100, 1 x 110, 2 x 140 

Dead Lifts  1 x 225, 1 x 315, 3 x 365

Db Bench Row 3 x 85 

Upright Row 1 x 80, 1 x 90, 2 x 110 

Side Lateral up/down 1 x 30, 1 x 35, 2 x 40 

Abs

Sunday March 3, 2013

My hand is still a little sore but was able to train.

Slight Incline Db Press 1 x 50, 1 x 60, 1 x 70, 3 x 85

Chest Dips Chains 20, 22, 23, 20  

Flat Bar Press 1 x 155, 2 x 175

Barbell Curl 1 x 70, 1 x 80, 3 x 100

Tricep Press 1 x 50, 1 x 60, 1 x 70, 2 x 85

Rope Curl 1 x 32, 1 x 42

Dumbell Extension  2 x 25

Friday March 1, 2013

I had to take off some time. I broke a blood vessel in my hand. I have had this happen since I was 21. This one was particularly bad. I was able to do legs and will be ready to start again on Wednesday.

Leg Press 
4.5 plates either side x 1, 
5.5 plates either side x 1, 
6.5 plates either side x 1, 

8.5 plates either side x 2, 

9.5 plates either side x 1 
Stiff Legs 1 x 90, 4 x 110 
Squat (Regular)  2 x 225, 1 x 275 
Walk Lunge 3 x 85 
Calf Raise 2 x 220, 2 x 260

Thursday February 28, 2013

Lat Pulldown Over 1 x 85, 1 x 100, 1 x 110, 2 x 140 

Was unable to do dead lifts too much pressure on recent injury. A 

Db Bench Row 3 x 80 

Upright Row 1 x 80, 1 x 90, 2 x 110 

Side Lateral up/down 2 x 30, 2 x 35 

Abs

Wendesday February 27 2013

Had to be careful during workout because my hand still healing.

Slight Incline Db Press  1 x 45, 1 x 60, 2 x 75, 2 x 85

Chest Dips Chains  21, 12, 17, 18  

Flat Bar Press  1 x 165, 2 x 185

Barbell Curl  1 x 70, 2 x 90, 2 x 100

Tricep Press  1 x 60, 1 x 70, 2 x 80

Rope Curl  1 x 32, 1 x 42

Dumbell Extension  2 x 25