10/24 - Bi's and Tri's


10/26 - 164.0 Gym

Bench: 185x10, 225x6, 245x5, 265x5

Squat: 135x6, ", " (trying to get legs from getting so sore so fast, will have to slowly progress)

Decline Bench (smith): 135x6, 225x5, 255x5

Low Row Dead (full ext, using back): 140x6, 160x6, 180x6, 200x6

Pulley Flyes: 50x10, 60x10, "

Missing several workouts for the past few weeks. I will go ahead and post ones that i found.

10/30:
Pulley High Curls: 40x10, ", ", ", "

Rope Ext: 100x10, ", ", ", 70x15

Preacher Pulley Curls Singles: 50x10, ", ", ", 30x12

Pulley KB's: 30x10, ", ", 6, 20x10

Alt. DB Curls (holding @ top): 25x8, 7, 6, 6, 4

Reverse Pulley Tri Ext: 40x8, 8, 30x10, 8

-----------------------------------------------------------------------------

11/4:

Bench: 135x8, 185x6, 225x4, 255x2, 275x1, 295x1, 275x1, 225x10

Incline Machine: 180x6, 230x4, 230x4

DB Bench: 90x6, 100x5, 110x5

Strict Curl: 110x4, 130x2, 140x1, 150x1

Pulley Curls Bar: 150x5, 160x5, 170x5

Pulley Flyes: 50x12, ", "
+
Dips: 10, ", "

BB Burnout: 45x30, 25, 20

11/5:

Deadlift: 245x5, 5, 315x2, 405x1

Squat: 185x5, 225x4, 315x2

BH Shrugs: 185x12, ", ", "
+
Back Ext w/12lbs: 10, ", ", "
+
Decline Sit-ups w 15 lbs: 10, ", ", "

Leg Press: 400x5, ", "

10/8:

Bench: 185x10, 225x6, 255x2, 275x2, 300x2 * strength is back *

Stict Curl: 115x4, ", "

DB Bench: 100x7, "

Rope: 100x8, ", "

High Pulley Curls: 40x15, ", "
+
Rev. Pully Ext: 40x10, ", "

Pec Dec: 100x15, 10
+
10" Squeeze: 100x15, 15

11/16: 163.8

Bench: 185x10, 225x6, 265x4, 275x2, 295x2

Strict Curl: 110x3, 130x2, 140x1, 150x1

Incline Machine: 140x6, 160x4, 4
(Iso Lat. Super Incline)

DB Bench: 100x6, 6, 10

Alt. DB Curls: 45x6, 50x5, 55x4

Just gunna post my main lifts (bench, deadlift, strict curl, squat) workouts on this post from the last few wks.

11/18:
Deadlift: 245x4, 335x2, 405x1, 405x1
Squat: 185x4, 225x3, 3, 3, 3, 3

-----------------------------------------------

11/22:
Bench: 185x10, 225x6, 275x3, 305x2 (325)

-----------------------------------------------

12/1:
Bench: 185x10, 225x6, 275x6(329), 275x4

-----------------------------------------------

12/3:
Squat: 135x6, 225x6, 5, 4
Deadlift: 225x5, 315x3, 405x2, 455x1

-----------------------------------------------

12/8:
Bench: 185x10, 225x5, 275x2, 305x1, 325x1, 225x15(336)
Curl: 110x5, 130x2, 150x1, 160x1(bad form)

-----------------------------------------------
12/13:
Bench: 185x10, 225x6, 275x1, 295x2, 295x3(324), 295x2
Squat: 185x6, 225x5, 275x3

*****************************************
Got a lot of work to do before my next meet. Possibly doing a meet in Feb. My bench is around 335ish, deadlift needs to get to 520ish, and strick curl to 165ish for the next meet. Squat just needs a lot of work, gotta get my mind set to squat a lot more.

Once again, I am back....... I am sure gunna try my hardest to keep all my workouts posted from now on. I have a stack of workouts that I need to include, but I'll just post a few of the last ones and try and keep it updated from now on. Been a very rough last couple of months.... My first son was just born on December 30th, and I have had a lot of different things happen personally in my life the last few months that has made things a real struggle lately. Things are on the up swing now, so that's a good thing

There are a few meets coming up that I am setting goals for:
 - Weighing now around 162-165, plan to put on 10-15lbs of muscle

Took off the last week to prepare of an intense 8-week routine           (Squat, Bench, Deadlift, Curl)

Upcoming Meets:
 - April 16th - Iowa State - Des Moines, Iowa (still up in air )
 - June 6th - Missouri Grand - Joplin, MO (Pro Power Sports Qualifier)
 - July 9th - Grand Nationals - Des  Moines, Iowa (National Meet & Qualifier)
 - October 15th - The Ultimate Nationals - Oklahoma City, Oklahoma (BIG)
 - October 16th - Pro Power Sports - (National Money Meet)

Meet Goals: As of 3/1/11 I am ranked 19th in Nation for NASA-Sports for all weight classes combined using coeffienent formula, goal is to get into top 3 by end of Pro Power Sports. Ranked 19th, when I haven't participated in a live meet in 13 months now. Time to make some noise!

June 6th - Body weight down to 163
Curl - 170.85
Bench - 347.22
Deadlift - 534.61
    Total - 1052.69  = 6.6170 (should put me in top 6 in nation for all weight classes combined)

July 9th - Body weight 165
Curl - 176.36
Bench - 352.73
Deadlift - 545.63
    Total - 1074.74 = 6.7109 (should put me in top 5 in nation for all weight classes combined)

Oct. 16th - Pro Power Sports **********
Body weight 162
Curl - 181.87
Bench - 358.24
Deadlift - 551.15
   Total - 1091.27 = 6.8830 (should put me in top 3 in nation for all weight classes combined, but need to try and break the 7.0 mark to be top Power Sport lifter in Nation) (Weighing in at 157.0 with those totals would put me at the 7.0 coefficient mark)

3/1 - 7:30 pm - On quest to put on 10-15lbs. Weight today after workout 160.8
- 6 Week Cycle (Bench, Squat, Deadlift, Curl) Should get intense

Bench - 185x10, 225x4, 265x1, 285x2, 285x2, 285x2, 285x2

Strict Curl - 110x4, 120x2, 120x2, 120x2, 120x2, 120x2, 120x2, 120x3

DB Bench - 95x6, 100x5, 100x5, 100x5

Pulley Bar Curl - 150x6, 160x5, 170x4
+
Rope - 100x8, 110x7, 110x7

10" Squeeze - 110x20, 110x20, 110x20
+
Dips - 10, 10, 10
+
Concentration Curls - 30x8, 30x8, 30x8

Chest Press Burnout - 110x10"s, 7, 6
+
21"s - 45
Reverse Pulley Single Ext - 40x8, 40x8, 40x8

Hey Ben, great to see you back in the swing of things. And especially, a HUGE CONGRATS to you and your wife on your son!!! Hope you get some sleep for training too.

Got the routines set and time to start sticking to them:

3/27 - 161.0

Quick workout **

Stict Curl - 110x4, 130x2, 140x1, 150x1, 110x6

Rope - 110x8, 120x7, 130x6, 130x6
+
Low Pulley Bar Curls - 150x6, 160x5, 170x5, 170x5

Pulley Kickbacks - 30x8, 30x8, 30x8, 30x8
+
High Pulley Curls - 50x8, 50x8, 50x8, 50x8

Incline Single Curls- 25x10, 25x10, 25x10, 25x10
+
Reverse Pulley Single Exts - 30x10, 30x10, 30x10, 30x10

30 top half reps of olympic bar.

3/28 - 161.6

Bench - 185x10, 225x4, 275x2, 295x1, 235x8, 235x8

Low Pulley Uprights - 40x8, 40x8, 40x8

DB Bench - 100x6

(Ended workout, my shoulder (torn labrum) started bothering me really bad)