1/22/2012 and 1/23/2012

Warm Up/Stretch

Speed Squat
12 sets of 2 with 275

GHR
3x10

Stiff Leg Deadlift
3x20

Leg Raise
5x10



Warm Up/Stretch

Max Effort Upper

2 Board Bench Press
Bar 2x10
95x10
135x6
185x5
225x5
245x3
265x3
275x3
285x2
275x1
275x1

Machine Shoulder Press
4x10

Lat Pulldown
4x10

Rear Delt Raise
4x10

1/19/2012 and 1/20/2012

19th

Warm Up/Stretch

Barbell Rows with Held Contraction at the Top
185 for 5 sets of 10

Pull Ups
25

Chest Supported Rows with Held Contraction at Top
5x10

Iso High Pulldown Machine
3x20

Shrugs
4x10

Iso Hammer Row Machine
4x10

20th

Warm Up/Stretch

Close Grip Bench Press
185 for 4 sets of 10,8,8,6
superset with
EZ Bar Curls
4 sets of 10

Preacher Curl Machine
3x10
superset with
Tricep Ext. Machine
3x20

Cable Overhead Extensions
2x10
superset with
Face Pulls
2x15

1/18/2012

Warm Up/Stretch

Dumbbell Shoulder Press
50's for 10
60's for 10
70's for 10
80's for 10

Dumbbell Bench Press
80's for 10
90's for 10
100's for 8

Incline Machine Press
3x10

EZ Bar Curl
5x10 with light weight

Rear Delt Machine
5x15

Machine Curl
1x10 (heavy)

Machine Tricep Ext
1x10 (heavy)

1/17/2012

Warm Up/Stretch

Good Morning from Pins #4 at Energy

135x5
185x5
225x5
275x5
315x1
335x1
315x1
315x1

Stiff Leg Deadlifts
1x20 with 135
4x10 with 225

Shrugs
1x8 with 225

Leg Curls
4x10

Donkey Calf Raises
2x20

Sit-Ups on GHR
5x10

I did a few other things to try and rehab my elbow. It was a good day in the gym today.

1/16/2012

Warm Up/Stretch

Incline Close Grip Bench Press
Bar x 20
95x8
135x6
185x3
225x3
245x3
225x3
235x3
225x3

Pullups
35

Lat Pulldowns
3x8 heavy then
2x15

Close Grip Cable Rows
5x6-8 (heavy)

1/14/2012

Warm Up/Stretch

Dynamic Effort Day

Squat
245# 12 sets of 2

Deadlift
315# 8 sets of 1

Stiff Leg Deadlift
2x20

Back Extension
2x20

1/13/2012

Warm Up/Stretch

Shrugs
135x20
225x10
245x10
Straps
275x10
315x10
365x10
385x6

Plate Loaded Bench Press Machine
5x10

Pull Ups
1x10

Lat Pulldowns
4x10

Dumbbell Triceps Ext. Elbows Out on Incline Bench
3x20

Rear Delt Machine
5x15

1/12/2012

Warm Up/ Stretch

Pullups
50

T-bar Rows
4x10 (worked up to 6 35's)

Dumbbell Shoulder Press
4x10 (worked up to 80's)

Tricep Pressdown with Rope Handle
5x10

superset with
Face Pulls
5x15

1/10/2012 and 1/11/2012

10th
Warm Up/Stretch

I took an accessory day here to work on getting my shoulder and arm feeling better.

Pullups
50

Shoulder Raises
3x10

Rear Shoulder Raises
3x10

Machine Preacher Curl
3x10

Machine Triceps Extension
3x20

11th
Warm Up/Stretch

Good Mornings from the 4th pin at Energy (a few inches higher than waist level)
Bar x 8
135x5
185x5
225x5
275x3
315x1

(Last set was pretty heavy, but next week I intend on going for a max with more volume above 90%. I do not have extensive experience with this lift, so I went for a conservative lift today.)

Back Extensions with 45# Plate
5x10

Chest Supported Row
2 warm up sets of 10
4x10 with 3 plates

Stiff Leg Deadlift
5x10

1/9/2012

Warm Up/ Stretch

Dynamic Bench Press
9x3 with 205

Pullups
50

Shoulder Raises
3x10

Rear Shoulder Raises
3x10

Dips
3x10

1/8/2012

Warm Up Stretch

Romanian Deadlift
3x10

Dynamic Squats (45 sec rest between sets)
12 sets of 2 with 225

Lat Pulldowns
5x10

Seated Leg Curl
6x10

1/7/2012

Warm Up/ Stretch

Bench Press (Ring Finger on the Rings)
Bar 2x8
95 1x8
135 1x8
155x1
185x1
205x1
225x1
245x1
265x1
275x1
225x3

Tricep Machine
3x20

Preacher Curl Machine
3x10

Lat Pulldown
3x10

1/6/2012

Warm Up/ Stretch

Sumo Deadlift
135x5
225x5
275x5
315x5
365x5
415x1
435x1

Would have gone heavier, but my grip gave out. Guess we know what I need to train harder.

Lying Leg Curl
5x10

Romanian Deadlift
4x10

Back Extension
3x10

1/3/2012

Warm Up/Stretch

Close Grip Incline Bench Press (Thumb away from the smooth)

Bar x 10
95x10
135x10
155x10
185 for 5 sets of 5

Lat Pulldown
5x10

Rear Delt Raise
5x10

1/2/2011

Warm Up/Stretch

Back Squat
Bar x 10
135x5
185x5
225x5
275x5
315x5
365x1

Back Extension
6x10

Pull Ups (weighted and unweighted)
30

Ridiculous Amount of Abs (around 15-18 sets)

1/1/2012

It's a new year! Let's go!

Warm Up/Stretch

Bench Press
Bar for 2x10
95 for 10
135 for 10
155 for 10
185 for 5
205 for 5
225 for 5
245 for 3
255 for 3
265 x1

Pull Ups
30

Hammer Close Grip Incline Press on Iso Machine
3x10

Shoulder Press on Iso Machine
4x5

Shrugs
5x10

Rear Delt Fly
1x10 with 50#