3/6/10


LAT PULL DOWN FRONT
WARM UP SETS
10X2@100
WORK SETS
8X3@200


DEADS OFF FLOOR
5X1@225
5X1@315
3X1@405
NOT BAD BUT COULD BE BETTER. GOING TO TRY AND GO UP 5LBS A WEEK UNTIL I START TRAINING FOR MY MEET. GRIP STRENGTH SUX THOUGH, ANY SUGGESTIONS WOULD BE MOST HELPFUL.


LOW PULLEY ROWS
8X3@200


DB SHRUGS
15X1@105
15X1@120
15X1@135


HYPOS
20X3


ROPE PULL DOWNS
10X3@100
THIS IS JUST FOR STRETCHING THE BACK ONLY.


MACHINE CLOSE GRIP CURLS (OUTER BICEP HEAD)
10X1@100
10X1@110
10X1@120


ZOTTMAN CURLS
10X2@40

3/8/10


SQUAT
WARM UP SETS
10X1@BAR-WEIGHT
10X1@135
8X1@225
WORK SETS
5X1@315
5X1@405
5X1@500


LEG EXT
10X3@170


SEATED LEG CURL
10X3@130


ABDUCTOR
20X1@110


ADDUCTOR
20X1@110


STANDING CALF PRESS
20X3@BODY-WEIGHT

3/10/10


BENCH
WARM UP SETS
20X1@BAR-WEIGHT
10X1@135
8X1@225
WORK SETS
5X1@315
3X2@405
10X1@315
20X1@225


SEATED INCLINE MACHINE
10X1@250
8X1@270
6X1@290


SEATED DECLINE
8X1@230
10X2@180


SEATED FLY MACHINE
10X3@130

3/12/10


DEADS WITH MINI BANDS (OFF FLOOR)
10X1@135
10X1@225
5X1@315
5X3@405
3X3@455
FELT PRETTY GOOD TO LIFT HEAVY AGAIN. EVEN THOUGH I HAD ASSISTANCE FROM THE BANDS. WILL SHOOT FOR 475 NEXT WEEK.


LAT PULL-DOWNS FRONT
10X3@200


DBSL'S
20X3@200


ROPE PULL-DOWNS
10X3@120


DB SHRUGS
10X2@120
10X1@135

3/16/10


SQUAT
WARM UP SETS
20X1@BAR-WEIGHT
10X1@135
10X1@225
10X1@315
WORK SETS W/ KNEE WRAPS
5X1@405 SMOKE SHOW
5X1@495 EASY
5X2@525 BRING IT BABY (RAW PR)


FRONT SQUATS
10X1@225
8X1@275
6X1@295


LEG EXT
10X3@170


SEATED LEG CURL
10X3@150

3/17/10


BENCH
20X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
5X1@385
3X2@405


INCLINE BENCH
6X1@225
6X1@275
6X1@315


DIPS
10X3@BODY-WEIGHT W/ 5OLB KETTLE-BELL AROUND WAIST

3/18/10


LAT PULLDOWN FRONT
10X3@120
8X3@200


RACK PULLS W/ STRAPS
3X1@405
3X1@495
3X1@545


DB ROWS
8X3@105


HYPERS
20X3


ROPE PULLS
10X3@110

3/19/10


DB FRONT RAISES
10X1@40
10X1@50
10X1@60


MACHINE SIDE LATERALS
10X1@130
10X1@150
10X1@170


REAR DELT MACHINE
10X1@130
10X1@150
10X1@170


ZOTTMAN CURLS
8X1@30
8X1@40
8X1@50


BB CURL
15X1@95


SINGLE ARM TRICEP EXT
8X3@50


TRICEP PUSH DOWN
20X1@50

3/22/10


SQUAT
10X1@BAR
5X1@135
5X1@225
5X1@315
KNEE WRAPS
5X1@405
5X1@495
5X1@515
1X1@555 (NEW RAW PR BY 25 LBS)


LEG EXT
10X3@170


SEATED LEG CURL
10X3@150


STANDING CALF PRESS
20X3@BODY-WEIGHT

3/24/10


BENCH
10X1@BAR
10X1@135
8X1@225
5X1@315
3X1@405
10X1@315
15X1@225
30X1@135


INCLINE MACHINE
8X1@250
8X1@255
8X1@260


DECLINE MACHINE
10X1@180
10X1@230
8X1@250

3/29/10


SQUAT
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
ADD BELT AND KNEE WRAPS
5X1@405
5X1@495
FELT A LITTLE SORE THIS WEEK. STILL RECOVERING FROM MY RAW PR I DID LAST WEEK AND SHOCKED MYSELF. WILL HIT IS HARD AGAIN NEXT WEEK. GOING FOR 520X5.


FRONT SQUATS
5X1@225
5X1@275


LEG EXTENSIONS
10X3@150


LIKE I SAID EARLIER I FELT DEAD. GOING TO TAKE IT EASY THE REST OF THE WEEK.

3/31/10


BENCH
30X1@BAR-WEIGHT
10X1@135
10X1@225
10X3@315
20X1@225


INCLINE BENCH
8X3@250


DIPS
10X3@BODY-WEIGHT

4/2/10


lat pulldown to front
10x3@120
10x3@200


db pullover
10x1@60
10x1@75
10x1@90


rope pulls
10x3@120


hypers
15x3@body-weight

4/3/10


SINGLE ARM CABLE RAISES
10X1@30
10X1@40


DB SIDE LATERALS
10X1@25
10X1@35


BB UPRIGHTS
10X2@115


REAR DELT MACHINE
10X2@110


SINGLE ARM DB EXTENSION
10X1@40
10X1@50


PUSHDOWNS
20X1@50


ZOTTMAN CURLS
10X1@30
10X1@35

4/6/10


ME DL

RACK PULLS 6" FROM GROUND
10X1@135
5X1@225
1X1@315
1X1@405
1X1@435
1X1@455
1X1@465
MY GRIP WAS GIVING OUT FAST ON THE LAST SET WTF!!! THE THING IS WHERE I TRAIN (YMCA) THEY DONT ALLOW CHALK. WHAT A LOAD OF CRAP. CANT WAIT TO GO BACK TO MY OLD GYM NEXT MONTH. THEN I CAN GET LOUD AND NASTY.


LEG PRESS
10X3@800


LEG EXT
10X3@170


SEATED LEG CURL
10X3@150


ABDUCS
20X1@110


ADDUCS
20X1@110


STANDING CALF PRESS
20X3@BODY-WEIGHT