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7/03/08


BENCH
10X1@BAR-WEIGHT
6X1@135
6X1@225
6X1@315
6X1@365
4X1@385
26X1@225 (ONLY DID THIS BECAUSE OF MY 385 SET SHOULD HAVE GOTTEN


DB INCLINE
8X1@80
8X1@90
8X1@100


DIPS
10X3@BOADY-WEIGHT


ABS
- CRUNCHES 30X2


PUSH UPS
10X1@ WIDE POSITION
10X1@SHOULDER POSITION
10X1@FINGER PUSH UP WIDE POSITION
10X1@KNUCKLE POSITION ABOUT SHOULDER WIDTH

JUST UNDER TWO WEEKS LEFT AND THEN THE FUN BEGINS.

7/7/08

SQUAT (HALF WAY DOWN ONLY/ BELT ONLY NO KNEE WRAPS)
5X1@135
5X1@225
5X1@315
5X1@405
5X1@495
5X1@585
5X1@675


LEG EXTENSIONS
10X3@150


SEATED LEG CURL
10X2@100

7/8/08


BENCH
10X1@135
5X1@225
5X1@315
4 BOARD
5X1@405
5X1@495
5X1@545


DB INCLINE
8X1@100
8X1@105
8X1@110


DIPS
20X2@BODY-WEIGHT


CRUNCHES 30X2

7/11/08


RACK PULLS (ABOUT 2" OFF THE GROUND)
5X1@135
5X1@225
5X1@315
5X1@405
5X1@495
3X1@585


LAT PULLDOWNS
10X3@150


SEATED ROWS
10X3@200

PULL THRU'S
12X3@100

7/14/08


BOX SQUAT
10x1@BAR-WEIGHT
5X1@135
5X1@185
5X1@225
5X1@315
5X1@405


GM'S
5X1@135
5X1@225
5X1@315


LEG EXTENSIONS
10X3@150


STANDING CALVE RAISE
20X3@BODY-WEIGHT


CRUNCHES
30X2

7/16/08


BENCH
10X1@BAR
5X1@135
5X1@225
GOT A LITTLE CRAZY HERE
10X1@315
4 BOARD
6X1@385
5X1@405
OFF CHEST NOW
25X1@225
YEAH BABY YEAH MAN THAT FELT GOOD. FEEL THE PUMP.


ISO INCLINE
6X1@180
6X1@270
6X1@320


DIPS
10X3@BODY-WEIGHT


CRUNCHES
30X2

7/21/08


SQUAT
10X1@BAR-WEIGHT
5X1@135
5X1@225
5X1@315
5X1@405
5X1@425
10X1@225


LEG EXTENSIONS
10X3@150


SEATED LEG CURL
10X1@45
10X1@90
10X1@135


STANDING CALVE PRESS
25X2@BODY-WEIGHT


ABS
 - CRUNCHES  30X1
 - LEG LIFTS  30X1
 - BICYCLES  30X1

7/22/08


BENCH
10X2@BAR-WEIGHT
5X1@135
5X1@225
3 BOARD
3X1@315
3X1@405
3X1@455
3X1@495


INCLINE PRESS
8X1@225
8X1@245
8X1@265


DIPS
10X3@BODY-WEIGHT


ABS
CRUNCHES  30X1

7/30/08


TODAY WAS A SLOW DAY FOR ME. HAD TO DO A LOT OF MOVING AND SUCH. SO MY WORKOUT WAS SHORT. AND I MEAN SHORT.


BOX SQUAT AT PARALLEL
5X1@135
5X1@225
5X1@315
5X1@405
5X1@455


THATS IT. WAS JUST REAL TIRED TODAY.

8/4/08


SQUAT
5X1@135
5X1@225
3X1@315
BOX SQUAT AT PARALLEL ADDED TITAN BOSS SUIT AND BELT
3X1@405
3X1@495
3X1@585
3X1@655


LEG EXTENSION
10X3@150


LEG CURL
10X2@90
8X1@135


STANDING CALVE RAISE
20X2@BODY-WEIGHT


MY NEW BOSS SUIT IS CRAZY. I WEIGHED 253 TODAY. AND WHEN I GET UP TO 280 AND THEN ADD MY BRIEFS I AM GOING TO MAKE MY SUIT SCREAM FOR MERCY.

8/5/08

A.M. WORKOUT

CARDIO 30 MINUTES

P.M. WORKOUT

BENCH
10X2@BAR-WEIGHT
5X1@135
5X1@225
3X1@315
3X1@405
2 BOARD
3X1@455
OFF CHEST
20X1@225


SEATED MACHINE BENCH
10X3@225


PECK DECK
10X3@150


DONE SHORT AND SWEET 45 MINUTES.

8/7/08


DEAD (WANT TO BE ABLE TO PULL MY OPENER BEFORE I START MY TRAINING CYCLE)
5X1@135
3X1@225
3X1@315
1X1@405 (3 SEC HOLD)
1X1@475 (3 SEC HOLD)
1X1@510 (3 SEC HOLD)
1X1@520 (3 SEC HOLD)


LAT PULL DOWNS TO FRONT
10X1@150
10X1@200
10X1@250


NOTHING FANCY TODAY JUST SHORT AND SWEET

8/11/08


BOX SQUAT AT PARALLEL
5X1@135
5X1@225
3X1@315
ADDED ONLY SUIT AND BELT
3X1@405
3X1@495
3X1@585
3X1@675 (WAS ABLE TO TOUCH BUT ONLY ON THE LAST REP)


LEG EXTENIONS
10X3@160

8/22/08


PULLS
5X1@135
5X1@225
3X1@315
1X1@405
1X1@475
1X1@500
1X1@525


LAT PULL-DOWNS TO FRONT
10X3@200


PULL THRU'S
12X2@ GREEN BAND STRENGTH


ABS
 - CRUNCHES 30X1
 - LEG LIFTS 30X1
 - BICYCLE KICKS 30X1

8/25/08


SQUAT
5X1@135
5X1@225
3X1@315
ADDED SUIT STRAPS DOWN
1X1@405
1X1@495
STRAPS UP (AND MAN WAS THIS A SHOCKER, MY SUIT TIGHTEN UP LIKE CRAZY IN THE BACK)
3X1@585 - ABOUT 4 INCHES ABOVE PARALLEL


REVERSE BLUE-BAND SAFETY SQUAT BAR
2X1@315 W/ 75LBS OF CHAIN
2X1@365 W/ 75LBS OF CHAIN
2X1@405 W/ 75LBS OF CHAIN


LEG EXTENSIONS
10X2@150


SEATED LEG CURL
15X2@70


AFTER I ADDED MY STRAPS UP, I SAID TO MYSELF DAMN ITS GOING TO TAKE A LOT TO GET THIS TO GO PARALLEL. KEEP IN MIND AFTER I PUT ON 30 MORE LBS AND MY BRIEFS ITS GOING TO BE EVEN WORSE.