a1) DB Bench Press
50x10
90x4/4/4/4/4/2 (possibly did 7 sets, but I lost track)

a2) DB Rows
50x10
90x5/6/5/6/5/6

b2) Hammer Strength Bench
180x10/10/12

c1) EZ Preacher Curl
65x4x10 (slow eccentric on last few sets)

c2) V Bar Triceps Pushdowns
150x3x10

c3) Lateral Raises
25x3x10

Chins 1x5

I possibly lost count of sets on DB bench and maybe did one more than I was supposed to...if not, I def missed my target of 6x4...but I'll get it next time. I also once again tweaked my back getting in to position to do the bench...not bad though. I got to get to the root of this back stuff...maybe doing ab work consistently will help. Tried the HS Bench machine and I actually kinda like it--maybe all machines aren't evil. I fooled around with cable crossover but couldn't get it to feel right.

I also did lower body yesterday, but the internet was down so here it is:

Monday, September 29, 2008

Squat
135x5
185x5
225x3
225x3
245x3
255x1 (really pissed)

Goodmornings
115x12
135x10
135x10

Bulgarian Split Squat
35x3x8

Assisted Glute-Ham Raise
3x5

Tried GMs and GHR for the first time...and my hams are killing me today. I'm def doing GMs more and I did the GHR on the decline bench that everyone does decline sit-ups on...slightly using my arms to help myself get back up. I think hamstrings and core are whats really holding back my squat (or I guess in this case making it decline).

a1) Chin-ups
BW+30x5/5/4/4/5/5/4/4

a2) Dips
BW+50x5/5/4/4/5/5/4/5

(65x1x6 seated shouder press)

b1) DB Incline Press
65x10/8/8

b2) DB Rows
65x15/12/10

c1) DB Curls
35x3x8

c2) Skull Crushers w/ EZ bar
50x3x12

Tried a set on the pec dec...and may start utilizing it for my chest. I went lighter on the curls this day because my biceps were already so blasted from the chins (and rows to an extent).

Squat
135x5
185x5
205x5
225x3x5

Was going to do much more...my first set of 225 something in my back was pulled or strained or whatever. It hurts. I'm weak and I hate everything.

a1) DB Bench Press
50x10
85x6x6

a2) DB Rows
50x10
90x6x5

b1) Incline DB Press
70x8/8/7?

b2) Seated Cable Rows
137.5x8/8/10

c1) Cable Triceps Pushdowns
130x10
150x8/10

c2) EZ Preacher Curl
50+bar x8/5 (attempted 35lbs. db's just beforehand)
40+bar x8

c3) Lateral Raises
25x10/8/9

Deadlift
135x8
225x5
285x2x3
300x8x3

Military Press
135x8/6/6

a1) DB Bench Press
50x10
85x6/5/6/5/6/5

a2) DB Row
50x10
85x6x7

b1) Dips
BWx3x10

b2) Chin-ups
BWx3x6

c1) DB Curls
40x3x8

c2) Cable Triceps Pushdowns
110x10
120x10
130x10

c3) DB Shrugs
70x6-8?
60x8
50x10

The weights for shrugs are weird cause I was seeing what weight I should use. I'm going to start doing them.

Note: Last Saturday, during Hurricane Ike, I did a deadlift workout in my garage...just didn't post it.

a1) Chin-ups
30x8x4

a2) Dips
50x8x4

b1) DB Incline Press
65x3x8

b2) DB Rows
75x3x8

c1) DB Curls
40x8
35x2x8

c2) Face-pulls (hammer style to forehead)
37.5x20
42.5x2x15

d) Half hearted cable rope ab pulldowns

Squat
135x8
185x5
205x3
225x2x5

a1) DB Bench Press
50x10
85x6(or 7)x5

a2) DB Rows
50x10
85x6x6

b1) Dips
35x8/6
BWx12

b2) Pull-ups
8/6/?

c1) DB Preacher Curl 35x6
DB Alt. Curl 35x8

c2) DB Flys
40x2x10

Squat
135x8
185x5
225x5
225x5
255x2
255x1

Romanian Deadlift
185x2x10
225x2x8

Standing Cable Ab Pulldown
67.5x3x15

Squats were PATHETIC. I guess thats what happens when you go over a week without squatting.

a1) Chin-up
20x8x5

a2) Dips
45x8x5

b1) Close-grip Bench Press
155x3x8

b2) Cable Row
137.5x3x8

c1) DB Alt Curl
40x8
35x2x8

c2) Cable Triceps Pushdown
150x7
130x10

Deadlift
135x10
205x5
255x5
285x2x3*
255x3
300x2x3*
275x2x3*

Bench Press
135x10
155x10/10/8/8

Home workout.