Cycle 6- 5/3/1 Week
Plyo Push-ups
4-5x3

BP
95x8
135x5
155x5
185x5
205x3
230x8
185x12

Chins
35 reps btwn BP sets
BWx10/6+3+2Rp

Dips
BWx10
45x5x8

DB Row
55x10
80x6
95x10 boo

HS Preacher Machine
80x12/10/8
70x8-10+3-4 top partial+4 bottom partial
70x8+?+? RP
just experimenting

Possibly had a 9th grinder rep in bench but spotter helped...boo. I didn't even really want a spot. But its a PR neverthelss and I'm happy about it.

Cycle 6- 5/3/1 Week

DL
135x8
225x5
265x5
305x3 chalk, mixed
340x8 chalk, mixed

Speed DL
225x5x3

Squat
185x5x10- last set was PL style

5/3/1-Cycle 6 5/3/1 Week

OHP
95x8
135x5
140x5
155x3
175x5 PR
135x12

Chins-between OHP sets
BWx8/5/5/5/5/5 (first 3 were pull-ups)
After-10/6+2+2

CGBP
185x6
205x8/6/5
just didn't have it...weak sauce

HS Low Iso-Row
180x10-low handle
270x3x8-high handle
180x10-low handle, alternating

EZ Preacher Curl- narrow grip
bar+70x6
bar+50x8/8/9

5/3/1- Cycle 6 5/3/1 Week

Squat
135x8/5
185x5
215x5
245x3
265x8 PR
225x2x10

Lying Leg Curl
150x3x10


Sunday, Dec 12, 2010
Bench
work up
170x3
190x3
215x8

Barbell Curl
95x12/10/10/10

Saturday, Dec 11, 2010
DL
250x3
285x3
320x9

Was in South Texas working this past week.

5/3/1-Cycle 6 3x3
Squat
95x8
135x5
195x3
225x3
255x11 PR
225x6

OHP
95x8
135x5
150x3
170x4 boo
155x5

HS Low Iso Row
180x10
230x8
270x8/8/9-10

CGBP
185x8
205x8/8/6

HS Preacher Curl
80x12
90x9/7
80x8
80x6-8 drop 70x5-6

Going to South Texas to work for the rest of the week and won't get a chance to lift again until Friday. Don't want to get behind so combined Squat and OHP day. Not ideal, but shouldn't hurt too much. OHP strengh was definately affected by squatting beforehand though. Oh well.

5/3/1-Cycle 6 3x5

BP
95x8
135x5
155x5
185x5
205x11 rep PR

Chins/Pull-ups between setsx5/5/5/5/5/10-35 reps

Superset:
Dips
45x5x8
Chins
25x5x5

DB Rows
65x10
75x8
90x12

HS Curls
80x9/7
70x9/7/?

5/3/1-Cycle 6 3x5

DL
135x8
185x5
245x5
265x5
305x12

Squat
185x5x10

Leg Curl
150x3x10

5/3/1-Cycle 6 3x5
OHP
95x8
125x5
140x5
160x7 hoping for 10...dang it
135x5

Mod-Incline DB Bench Press
55x10
65x10
75x3x10

DB Row
55x10
65x10
75x8
90x12 no straps

HS Preacher Curl
90x10/5
70x11/11/10

Band Pull-aparts
3x25

Felt really tired. I think from that squat workout and first upper body after deload where I only worked out once.

Two scoops Surge Pre-WO
Weight=196 lbs

5/3/1-Cycle 6 3x5
Squat
95x8
135x5
185x5
215x5
240x15 PR
225x2x10

started divebombing a little more on the back off sets and could really feel my hamstrings working

Leg Curl
150x3x10
ouch

198lbs
power drive and 2 scoops surge pre-WO

Thanksgiving
Supposed to be Deload.

Squat
up to 225x5
255x1
225x5

BP
up to 225x3
245x1
265x0 had it smoothly but dad touched the bar
265x1 uugly but made it

CGBP
205x10/8/8

Barbell Curl
80x3x12
hardly any cheat till last few. very controlled.

5/3/1-Cycle 5 5/3/1 Week
BP
95x8
135x5
175x5
205x3
225x8 PR
185x10

Chins 6x5 between sets-30 reps

Superset:
HS Low Row Machine
180x10
230x10
270x3x8
Dips
45x5x8

Superset:
Incline DB Curls-nonalt
40x10/9/7/7?
Cable Tri Ext
90x4x8

5/3/1-Cycle 5 Week 3 (5/3/1)
DL
135x5
185x5
225x5
265x5
295x3
330x1
350x1 PR
315x1

Squat
185x5x10

Lying Leg Curl
160x3x6

5/3/1-Cycle 5 Week 3 (5/3/1)
OHP
95x6
135x5
155x3
170x6 PR
135x10

Chinsx5 between sets-25 reps

Superset:
CGBP
205x8/7/6/8
185x8
Chins
25x8
45x2x4
25x8
BW Neutral gripx8
32 reps total

HS Curl Machine
80x12/7/7
70x2x8 slow ecc, hold last rep
ouch...awesome

5/3/1-Cycle 5 Week 3 (5/3/1)
Squat
95x8
135x5
185x5
205x5
225x3
255x8(10)*
225x8

RDL/SLDL
185x8
225x3x6

Lying Leg Curl
170x6
160x6

Ab Wheel Rollout
6 -standint w/o full range motion
3x15 kneeling

*I was doing well but the big guy squatting next to me for whatever reason thought I needed a spot so got behind me and slightly touched my torso the last two reps (9&10) so I shouldn't count them...but I had it all the way anyways. Regardless, I'm very pleased witht this.

Also, had my two scoops of Surge before w/o and then one after. No power drive.

BW on the scale was 196.4 but I was also wearing pants so that may of added a pound.

5/3/1-Cycle 5 Week 2
BP
95x8
135x5
165x5
185x3
215x9

Chinsx5 btwn sets...hurt my callouses badly

Superset:
HS High Row
140x12 180x10
230x3x10
Dips
45x8/7/7/7/8

Superset:
Incline Curls
35x10/8
30x2x8-10
Face-pulls
90x4x15

HS Curl
70x10

5/3/1-Cycle 5 Week 2
DL
135x6
185x3-5
225x3
245x3
275x3
315x3
335x1
365x0 grip
315x1

Squat
135x8
185x4x8

Leg Curl
160x6
170x3-4x6

5/3/1-Cycle 5 Week 2
OHP
95x5
125x5
145x3
160x3
175x1
195x1 PR
160x7

Chinsx5 between sets

Chinsx5+5+3+2

Superset:
CGBP
195x4x8
Face-pulls
90x4x15

HS Curls
95x10
95x6
70x9/8/9?

FINALLY got a bodyweight OHP (@ 194 lbs)!! Something I've been after for a few years. It feels great. And I came one rep short of tying my rep max with 160lbs right after...not bad in my book. Note: Took Power Drive before workout.

5/3/1-Cycle 5 Week 2 (3x3)
Squats
95x8
135x6
185x5
215x5
240x10

Forgot it was 3x3 instead of 3x5. Felt terrible, had a cough and stop up head for awhile now and CNS felt fried. Did one set of ab wheelx10 at the apt. Really really need to start doing lots of squat assistance.

5/3/1-Cycle 5 Week 1
BP
90x8
135x6
155x5
175x5
200x12 PR
185x8

Chinsx5 between sets-25 reps

Chins
11/5+3+2/6+2+2-30 reps

Didn't do much, stayed out til 6am and 4am past two nights and drank a lot so I'm happy I set a PR.

5/3/1-Cycle 5 5x5 Week
DL
135x8
185x5
225x5
265x5
295x12

Superset:
Lying Leg Curls
160x6
170x3x6
HS Preacher Curl
80x12
90x9/9/7

Face-pulls
80x15
90x2x15

Ab Wheel
3x15

5/3/1-Cycle 5 Week 1
OHP
95x8
115x5
135x5
155x9

Chins BWx5x5 between sets

Chins
BWx8+2/6+4/6+2+2

30 reps total

Superset:
CGBP
195x4x8
Face-pulls
80x4x15

Superset:
Curls
45x8/6-second set was non-alt
40x7/8
Lying EZ Tri Ext
80x4x8

5/3/1-Cycle 5 Week 1
Squat
95x8
135x6
185x5
205x5
225x13

KB Swings
2x20



October 29, 2010
5/3/1-Cycle 4 (5/3/1 Week)

Bench Press
95x8
135x?
175x5
195x3
220x6
185x8

BWx5 between sets-30 reps

EDT Superset-15 min
Chins 25x8/4/6/5/4/4/4-35 reps
Dips 45x6/6/5/5/5/5/5-37 reps

EDT Superset-10 min
Incline Curls
35x12/8/7/6/6-39 reps
Cable Tri Pushdown
80x12/8/8/7/7-42 reps

5/3/1-Cycle 4 Week 4
DL
135x8
185x5
225x5
250x5
285x3
320x8

Squat
135x6
155x6x4
Slow eccentric, slight pause at bottom, explosive concentric

HS Curl
90x10/8
80x8 slow negative

5/3/1-Cycle 4 Week 4 (5/3/1)
OHP
95x8
115x5
135x5
155x3
165x6
135x8

Chinsx5 between sets=30 reps

Chins
2x10 for a total of 50 reps

EDT Style-15 min
Close-grip BP
195x8/6/6/6/5/5-36 reps

HS Curl
70x12/9/8/8/8/7-52 reps

EDT Style-15 min
Lying EZ Tri Ext
70x12/8/8/8/8/7-52 reps

Reverse EZ Curl
70x10/9/8/7/7/7-48 reps



10/25/10
5/3/1
Squats
work up
185x5
215x3
245x6

Leg Press
270x12
360x4x8
relatively easy

Leg Curl
130x8-10
160x4x6


10/23/10
5/3/1-Cycle 4 Week 3 (3x3)
Bench Press
95x8
135x5?
165x5
185x3
205x10

Chins 5x5 between sets-25 reps

EDT Style-15 min
Chins
25x8/5/4/5/4/4-32 reps
Dips
45x8/6/4/4/4/4-30 reps

EDT Style-15 min
Incline Curls
35x10/7/7/6/6/6/5/5-52 reps
Triceps Pushdowns
80x12/8/8/8/6/7/6-55 reps


10/22/10
Deadlift
warm up
300x8

5/3/1-Cycle 4 Week 3 (Week 2 weights)
OHP
95x8
135x5
145x3
160x8
135x8

Chins BWx5x5 explosive between OHP sets

Chins
10/7+3/7+2+1/6+2+2/6+2+2

75 chin reps total

Superset:
Close-grip Bench
195x4x8

DB Curl-alt'ing
45x7/6
40x8/7


HS Preacher Curl
70x12/8/6 very slow eccentric

5/3/1-Cycle 4 Week 2
Bench Press
95x8
135x5
155x5
185x3
205x8
185x10

Chins (superset with bench)
BWx6x5

Chins (after bench)
2x10
2x6+2+2 RP

total of 70 reps of chins

Superset:
HS Curl
70x12/9/8/10/11-12 i think

Standing EZ Tri Ext
80x10/8/8/8/10

been out of town for training...will repeat this week and do 5/3/1 week on deload week


10-10-10
Squat
up to 230x6

5/3/1-Cycle 4 Week 1

Bench Press
95x8
135x6
155x5
175x5
195x11

5 rep chins between sets

Superset EDT 15 min
Dips
45x5/5/6/5/5/6

Chins
25x5/4/5/4/4

Superset EDT 10 min
Tri Ext
80x12/8/8/7/7/7

Incline Curls
30x10/8/6/6/6/6

5/3/1-Cycle 4 Week 1

DL
135x6
185x6
225x5
250x5
285x8
concentrated on putting shoulder blades in back pocket

Squat
135x8/5/5/5
last sets pause at bottom and explode

HS Preacher Curl
70x12
80x8/8
70x10/10
slow eccentric

5/3/1-Cycle 4 Week 1

a1)OHP
95x8
115x5
135x5
150x8

Chins 5x5 between each set-explosive

AMAP in 15 min
b1)Close-grip Bench
195x5/5/5/6/5/4-30 reps

b2)DB Curls
45x5/5/5/7/5/4-31 reps

AMAP in 10 min
c1)Lying EZ Ticeps Ext
70x8/8/7/6/6-35 reps

c2)DB Reverse Curl 40x10 -didn't feel right changed to EZ bar
EZ Reverse Curl
70x6/6/8/7/5-32 reps

Chinsx6


Tuesday, Oct 15
5/3/1-Cycle 4 Week 1
Squats
165x5
195x5
215x12

Leg Press
270x12
360x3x8

RDL/SLDL
135x3x10

a1)Bench Press
95x8
135x6
155x5
185x3
205x3
225x4
185x10

a2)Chins
BWx8/5/5/5/5/5/5-38 reps

b1)Dips
45x8/7/7/7/8

b2)Chins
25x5/5/5/5/5

c1)DB Row
65x10
85x12

d1)Hammer Strength Preacher Curl
70x12
80x8/6/6 i think
70x9

e1)Incline DB Curl
30x6
25x8-10

5/3/1-Cycle 3 Week 4

Squat
95x8
135x5
185x5
205x3
245x3
275x1
225x5

Explosive Chins x5 between every squat set

OHP
95x10
135x8
155x4 or 5

Close-grip Bench
135x10
155x8
185x6/6/10

Between CGB sets:
Hammer Strength Curl
70x12
80x2x10
then some idiot took over the machine

DB Curls
40x10/8
second set was non-alternating

5/3/1-Cycle 3 Week 3

Bench Press
95x8
135x5
175x5
190x3
215x4
185x8

Sets of explosive BWx5 chins between each set-30 reps

Superset:
Dips
45x7/7/6/6/8

Chins
25x5x5


Hammer Strength Curl
70x12
80x10/7/6
Strip set
80x5 70x6? 45x10

Superset:
Standing Triceps Ext
80x12/10/9

Incline Curl
25x12/10/10

5/3/1-Cycle 3 Week 3

DL
135x8
185x5
225x5
245x5
275x3
315x3

Squat
185x2x6

went later. had stuff on mind and didn't really feel like lifting.

5/3/1-Cycle 3 Week 3

OHP
95x8
135x5
145x3
160x7

Superset with Chins BWx12/10/10/8+2/10

DB Bench Press
55x10
65x8
75x8
85x6
95x5
explosive as possible

Hammer Strength Curl
70x12/12/11/10/8 i think

Seated DB Curl
30x7 25x6 drop set
25x10

5/3/1-Cycle 3 Week 3

Squat
95x8
135x8
185x5
205x3
235x10
felt muuuch better

RDL
135x10
185x10/8
needed straps

Superset:
Leg Raises
3x12

Back Ext
2x15

5/3/1-Cycle 3 Week 2

Bench Press
95x10
135x8
155x5
185x3
205x8

Superset with Chins 5x5

Superset:
Chins
25x5x5

Dips
45x5x6

Superset:
Preacher Curl-close grip
one set of 10 on hammer strength
EZ+50x10/10/8/8

Standing Tri Ext
70x4x10

Seated Curls
30x8
25x8

5/3/1-Cycle 3 Week 2

OHP
95x8
115x5
135x5
155x8
135x9

Chins-superset
12/10/10/10/10

DB Bench Press
75x5x8

Hammer Strength Preacher Curl
70x10
70x12
80x10/9
70x10
i think

Incline DB Curl
25x3x12

5/3/1-Cycle 2 Week 2

Squat
135x8
155x6
185x5
195x3
225x6
185x10

Superset:
RDL/SLDL
135x10
185x3x8

Standing Calf Raises
100x20/20/15-hold at top

Superset:
45 Deg Back Ext
3x15

Leg Raises
3x12

Very behind in updating, so I'm doing one week at once.

Tuesday
Squats
warm-up sets
205x8

Back Ext.
5x15

Leg Raises-superset
5x12 i think


Wednesday

OHP
145x8 or 9

Chins-superset
12/10/10/10/10

DB Bench Press
70x5x10

don't remember rest


Friday

DL
warm-up sets
275x5
just hit prescribed sets/reps


Saturday

Bench
warm-up sets
190x8

Chins-superset
12/10/10/10/10

Incline DB Curl
30x12/8/8

5/3/1-Cycle 2 Week 4

Squat
135x8
185x5
225x3
245x1
265x1
275x
225x3 or 5

Superset:
45 Deg Back Ext-stressing hams
BWx15/15/15/15/15/10-holding eccentric on last set

Leg Raises
5x10

DB Curl
45x8

Supposed to be deaload week, but I'm not squatting very heavy yet so its okay.

5/3/1-Cycle 2 Week 3

Bench Press
95x8
135x6
165x5
185x3
210x5

Chins
10/8/10/10/8+2+2RP

superset

5/3/1-Cycle 2 Week 3

Deadlift
135x8
185x6
235x5
275x3
295x3
315x4

Squat
185x5x6
two sets of 10 chins between first two sets

Leg Raises
2x15
one set of DB Curls 50x5

5/3/1-Cycle 2 Week 3

Squat
up to 225x6

Superset:
RDL/SLDL
135x10/10/12

Leg Raises
15/8/10


Sunday, August 22, 2010
a1)Close Grip Bench Press
135x12
155x10
185x8/7 i think

a2)Neutral Grip Chins
12/10/10/10 something like that

b1)Pinwheel Curls
50x12+?+?

c1)Incline DB Curls
25x4x?

Extra workout cause I didn't do assistance for DL/Bench combo workout. I don't remember it all.

5/3/1-Cycle 2 Week 2

Deadlift
135x8
185x6
225x5
255x3
285x7 no straps

Superset:
Chins
10/8/8/8/8/8

Bench
95x8
135x6
155x5
175x3
200x7

5/3/1-Cycle 2 Week 2

a1)OHP
95x8
115x5
135x5
150x7
boooo...think it may be because my grip was wider

a2)Chins
BWx5x10

b1)Mid-Incline DB Bench
65x5x10

b2)Face Pulls
70x15
80x4x15

c1)Incline DB Curls
30x10-rotated hands more
30x3x8

Wednesday, August 16, 2010
5/3/1-Cycle 2 Week 3
Squat
165x5
185x5
215x12

RDL
135x10
185x2x10

Extra Workout

a1)Incline DB Press
50x10
60x10
70x8
80x5

a2)Neutral Grip Chins
10/8+2/8+2/8+2

b1)Pinwheel Curls
55x10+5+4 I think

c1)Preacher Curl (narrow grip)
EZ+50x4x10

c2)Close Grip BP
135x12
155x10/8/8 or 10

d1)Incline DB Curls
25x10 or 12/10/10/10

Saturday, August 14, 2010

5/3/1-Cycle 2 Week 1

Chins-BWx10/8

Bench Press
warm up
185x6 boooooo

Chins
32 reps

Deadlift
warm ups
275x5

Squat (powerlifting style)
135x5x10

45 Deg Back Ext
20x2x10

5/3/1- Cycle 2 Week 1

a1)Chins
5x10

a2)OHP
95x8
115x5
135x5
145x9

b)DB Bench
50x8
60x8
70x8
85x8
95x6

c) PinwheelCurls
55x12+4+4

d1) Incline DB Curl-same time
25x4x12

d2) Triceps Extensions
70x4x12

5/3/1- Cycle 2 Week 1

Squat
95x8
135x6
155x5
175x5
205x6

Leg Raises
12/10/10

Superset:
One Armed KB Front Squat
53x3x6 per side

KB Swings
53x3x15

Felt incredibly lazy and weak. Prob because I hardly lifted during deload week and I slept ALL day today.

Friday, August 6, 2010

Chins
BWx10
45x5+3+1/4+3+1/5+3+1/4+3+1-30 reps
BWx10

DB Bench Press
55x10
65x10
80x10
95x5

Chins-BWx10 somewher in the DB Bench sets

Pinwheel Curls
55x12+7+4 i think

Cable Curls
100x10
120x10
150x8

5/3/1-Cycle 1 Week 3 (even though in Week 4)

Bench Press
95x8
135x6
165x5
185x3
205x6
185x10

Chins
BWx10/10/10/8+2RP/6+3+1RP
50 reps

5/3/1-Cycle 1 Week 3

Chins
BWx5 2x10
waiting for power rack to open up

DL
135x8
185x6
225x5
255x3
285x10 no straps

Superset:
Leg Raises
BWx5x10

SLDL
135x5x10

Chins BWx5

5/3/1-Cycle 1 Week 3

Chins
BWx10

OHP
95x8
115x5
115x5
135x3
150x10

Chins
BWx10/10/8/8/8/8

DB Bench
60x8
70x8
80x8
90x9!

DB Curls
40x10/10/8/8/8

Last few sets of chins were superset with DB Bench.

5/3/1-Cycle 1 Week 3

Squat
95x10
135x8
155x6
175x5
190x3
215x10

Superset:
SLDL
135x10
185x10
185x10 straps

Leg Curl
150x8
180x6/5

5/3/1- Cycle 1 Week 2

Chins
BWx12/10
waiting for a bench

Bench Press
95x8
135x6
150x3
175x3
195x9
had one maybe two in the tank

Superset:
Incline DB Press
65x10/10/10/10/12

Chins
BWx5x10

5/3/1-Cycle 1 Week 2

DL
135x8
185x8
205x6?
215x3
245x3
275x10

Chins
BWx10

Superset:
45 Deg Back Ext
3x15

Decline Sit-up
3x15

5/3/1-Cycle 1 Week 2

OHP
95x2x8
135x5
145x10

Superset:
Chins
BWx8/8/8/8/10/8
DB Bench
60x8
70x8
80x8
90x8!
Dips
BWx2x10

DB Preacher Curl
25x15/12/10 slow eccentric

Cable Curls
100x15

Squat
85x8
135x6
155x5
185x5
205x15 booo...should have went for 20

Leg Press
270x5x10

Superset:
Leg Curl
140x3x10
Cable Abs
3x20/15/15-too light

Leg Raises
3x10

5/3/1-Cycle 1 Week 1

a1)Bench Press
95x10
135x8
145x5
165x5
185x11
135x12

b1)Incline DB Bench
65x5x10

b2)Chins
BWx5x10 YESS

c1)Standing Triceps Ext.
60x15/14/15

c2)Incline DB Curls
35x5
25x8

Friday, July 15, 2010
5/3/1-Cycle 1 Week 1

Deadlift
135x8
185x5
195x5
225x5
255x10

5/3/1 Cycle 1-Week 2

OHP
95x8
115x5
115x5
135x11

DB Bench Press
60x10
70x10
80x8
90x6

Superset:
Chins
BWx10/10/8/8/8/6
50 reps

Dips
BWx5x10

5/3/1 Round 2 Cycle 1-Squat 5x5

Squat
95x8
135x6
155x5
175x5
190x20

Leg Press
270x10/10/10/10/15

Superset:
Leg Curls
110x12
130x10

Leg Raise-All the way over head
4/3

250 lbs. entered as max number. Wanted to start really light.


Haven't entered past two workouts.
One was a squat workout where I only worked up to squat 225x3, got mad and left.

The next I did weighted chins as main movement, worked up to BW+70x2 with several BW+25x6-8 sets. Seated cable row. Incline bench easy 65x4-5x10. Preacher curls.

Overhead Press
95x10
115x8
135x8
155x6 i think
135x10

DB Bench Press
60x10
70x8
80x8
90x7

Superset:
Chins
12/10/8/8/8+3+1 RP
50 reps
Dips
25x5x8

Preacher Curl
EZ+50x14/8/8

Squat
95x10
135x5
155x3
185x3
225x8

Chins
BWx10

Leg Press
270x5x10

Few sets of kettlebell swings.

a)Overhead Press
95x10
115x8
135x2x6
155x6
135x8

b)DB Bench Press
60x10
70x10
80x8
90x7

c1)Dips
BWx5
25x8
45x3x8

c2)Chins
BWx5
BWx8?
25x3x6

d1)Rope Triceps Ext
80x15
90x2x12

d2)Leg Raises
3x10

Saturday, June 26

Rack Pulls-just above knee, no straps
work up to
315x6
335x6
375x4
405x2

sets of light lat pulldowns in between 90x12

Superset:
Seated Cable Rows
120x10
150x8
180x6-8
195x6
Incline DB Press
65x4x10

Chins
BWx10/6/5/5

Incline Curls
35x7?
30x3x?

Squats
95x10
115x8
135x6
155x5
185x5
205x12

Leg Press
270x5x15

Overhead Press
95x10
135x2x7
155x4
135x6

DB Bench Press
60x10
70x8
80x6
90x4

Superset:
Dips
25x8
45x3x6

Chins
BWx10/9/6/6

Haven't lifted in 6 days. Lifted twice last week and didn't write it down. Squat day sucked...225x6...got disgusted and left

Overhead Press
95x10
135x8/8
155x6
135x10

DB Bench Press
60x10
70x8
80x8
90x7
Superset with pull-ups...BWx8/7/6

Hammer Strength Incline
180x7/6/6
140x10

EZ Preacher Curl-narrow grip
EZ+70x8 i think
EZ+50x11/12/12/12?

Saturday, June 12
Wide-grip Pulldowns
75x4x12

Pull-up
BWx7/6

Chins
BWx10/10/?/?...
60 total reps I think

Overhead Press
95x10
135x2x8
155x5
135x8

Superset:
DB Bench
60x10
70x10
80x8
90x6

Wide-grip Lat Pulldowns-inbetween DB Bench sets
75x4x12

Dips
BWx10
25x8
45x7/7/5
25x6-8, then BWx? strip set

Pinwheel Curls
55x14+4+4

At the apt: a couple sets of band pushdowns

Bent Over Row
95x12
135x2x10
155x8
185x6
155x10 reverse grip

Pull-Ups
BWx6/4

Chins
25x8/6/6/6/6/6/6/don't remember after that
Got 60 reps, but last set was BW

Wide-grip Lat Pulldown
80x14/12/12/12

Pinwheel Curl
55x8+4+4 RP

Standing EZ Preacher-wide grip
EZ+50x10/7/7/8

Incline DB Curls
30x8/7/7/7/8 i think

Overhead Press
95x10
135x2x8
155x4
135x7

DB Bench Press
60x10
70x8
80x8
90x6

Dips
BWx10
25x8
45x7
45x5+2

Pinwheel Curl
55x9+5+4 I think

Superset:
Cable Triceps Pushdown
60x15
80x10/9

Standing EZ Preacher Curl-close grip
EZ+50x14-15/12/12

Squat
95x10-12
135x8
185x8
205x6
225x6

Leg Press
270x12
360x2x10

Back Ext
BWx20
25x10 relatively slow

Bent Over Row
95x12
135x8
155x2x8
185x6
155x14

Chins
BWx6/5 BWx8/6/6/6/7/8/8 i think
60 reps

Wide Grip Pulldown
75x4x12
muscle mind connection

Pinwheel Curls
50x12+6+5 RP

Standing DB Preacher
30x5

Incline Curls
30x7/7/10


Saturday, May 29, 2010
Gold's Gym, Round Rock, TX

Close Grip Bench
work up to
185x8
135x16

Chins
BWx14/7/6/5

Superset:
EZ Overhead Triceps Ext
60x12/12/12

EZ Barbell Curl-21's
60/60/40

Incline DB Curls
30x3x8 i think

Overhead Press
95x10
135x2x6
155x3x3
135x7

Dips
BWx8
25x8
45x8
55x6-8

Incline DB Press
55x10
65x7/7/6

Pinwheel Curls
50x12+6+5 RP

Superset:
EZ Bar Overhead Triceps Ext
60x7/10/9

Standing DB Preacher Curl
30x7/6

Squat
95x10
135x10
155x8
185x8
225x3

Leg Press
270x12
360x10
450x8

45 Deg Back Hyperextension
BWx20
25x2x15

Barbell Rows
95x10
135x8
155x2x8
185x6
155x12

Chins-all the way up with total stretch at bottom exploding up
BWx5 << Pull-up
BWx10x6
65 reps

Wide-grip Lat Pulldown
75x4x12
light lat activation, slow, total range of motion

EZ Preacher Curls-wide grip
EZ+50x8/6/5/5

Incline DB Curls
30x8
20x3x12

Overhead Press
135x2x8
155x4/3/3-4
135x8

DB Bench Press
55x10
65x10
75x8
85x6-7

Dips
BWx10x10

Barbell Row
95x10
135x10
155x8
185x6
205x4
185x6/5

Chins
65 or 70 reps- mostly neutral grip

Hammer Strength High Row
2 plates per sidex5x10
one arm at a time, aside from the last 5 reps on last set
slow with stretch at top

Preacher Curl (wide)
EZ+50x9/8/6-7/6 i think i had that last set but not sure

Standing DB Curls
40x7
30x2 sets

Seated DB Press
50x10
60x2x8
70x2x6
75x4
70x5
60x?

Dips
BWx10
25x8
45x2x6
70x4
45x5
25x?

Incline DB Press
60x6/5/5-6
55x6
50x?

Friday, May14

Chins
60 reps

Seated Cable Rows
2-3 sets

Preacher Curl (wide and narrow grip)
EZ+50

Front Squat
95x8
135x8
155x6
185x5
205x2x3
225x2x2

Romanian Deadlift
135x10
185x8
225x2x6

45 Deg Back Extension
BWx15
25x2x15

Overhead Press
95x8
135x2x6
155x4
135x5
wow...that sucked

Dips
BWx10
25x6x5
25x10

Superset:
Cable Triceps Pushdowns
4 sets
Preacher Curl
EZ+25x8/9/10/8

Friday, May 7, 2010

Reverse-grip Barbell Rows
95x10
135x10
155x2x6
185x5
205x4
155x10

Chins
BWx8
BW+25x6x5
BWx2x6
50 reps

Pinwheel Curls
50x10+5+3 i think

Preacher Curls
EZ+50x9/7/7/7 i think
slow eccentric

Incline DB Curls
30x?
25x?
20x?

one set of cable curls 70x10

Monday or Tuesday I did front squat workout. See the past few...it was the same.

Overhead Press
95x8
135x2x6
155x5

DB Bench Press
55x10
65x10
75x8
85x6?

Dips
BWx5x10

Superset:
DB Curls
40x10/8/8
EZ Triceps Ext
60x3x10

Barbell Row
95x12
135x2x8
155x6
185x6
185x5 reverse grip

Seated Cable Row
95x10
150x8
180x8
200 somethingx4

Chins
BWx6/6/6/6/6/6/6/6+2RP

Pinwheel Curls
55x8/6/4 something like that

Reverse Grip EZ Curl
60x3x10

First workout at new gym in Shreveport.

Reverse Grip BB Rows
95x12
135x8
155x6
185x5
205x3
225x3x2
155x15

Rafter Chins
BWx
6+3+3 RP
6+3+2 RP
5+2+1 RP
6+2+2 RP
6+3+1 RP

Reverse-grip BB Curl
95x3x8

Sunday, April 3, 2010
Front Squat
same as last workout

Earlier last week...
Bench Press
work up to 205x9

Overhead Press

Reverse-grip BB Row
95x12
135x6
155x6
185x5
205x3x4
155x12

Rafter Chins
BWx8/6+2RP/5+2+1RP/
5+2+1RP/6+2RP/6+2+2RP
50 reps

30 min convo on phone

BB Curls
115x8/6
95x8/8

Thursday, April 1, 2010
Front Squat
95x5
135x5
185x5
205x2/3/5/2/3/5/2/3

Earlier that week sometime...
Bench Press
work up to 225x3x3

Overhead Press
135x4x6

Bent-over Rows
95x10
135x8
155x8
185x6
205x5
155x12

Chins
BW+10x5/5/5/5/5/5/5/5/5/8
53 reps

Reverse Curl
EZ+50x10/8/8
EZ+60x6
EZ+50x8 i think

Incline DB Curls
25x4x9

Chins
BWx8

Sunday, March 14, 2010
Upper Body
Bench
DB Bench
Dips
Reverse Curls
Rope Triceps Ext

Chins
BWx6
25x5-6
35x5
45x3
55x2/2/1 RP 15sec
45x3
BWx12/10

Seated Cable Rows
125x10 (U attachment...didnt like)
137x10
162x10
175x8

Reverse Curls
EZ+20x10
EZ+?x10
EZ+40x8-10
EZ+50x6-7
EZ+40x7

Incline DB Curls
30x7
25x3x7-8

Overhead Press
95x8
115x6
135x5
155x4
165x3x3
135x11

DB Bench
65x10
75x8-10
85x8
95x5

Dips
BWx8
25x8
35x8
45x7

Superset:
Rope Triceps Ext
50x8/9/9

Preacher Curl (narrow)
EZ bar+50x10/10/8



Monday
Smolov
225x4x9
And there is where my first smolov experiment ends.

Actually on Friday, March 5, 2010

Smolov

Squat
warm-up
245x10x3

Chins
BWx12

Smolov- Base Meso

Squat
95x8
135x5
185x5
205x3
230x7x5

Bench Press (speed work)
95x6
135x6x3

DB Bench Press
75x10
85x8
95x6

Smolov

Squat
215x5x7

Chins
BWx15/5/5/5/5

Smolov

Squat
200x4x9

Bench Press
95x8
135x5
185x3
205x2
215x5x3 85%1RM at max of 255
185x8

DB Bench Press
65x10
75x10
85x8
95x5

Dips
25x8
35x8
45x7

Rope Triceps Ext
60x6
40x10
40x10
Preacher Curl EZ+25x12
40x15 kneeling

Rack Pulls (slightly below knee)
warm-up
225x5
275x5
315x5
335x3
365x2 no straps
365x2 straps
315x12

Seated Cable Row
137x10
150x10
162x10

Chins
BWx8/7/8/7/7/6/6+1.5+1
51 reps

One set of pinwheel curls I think

Overhead Press
95x8-10
115x8
135x5
165x4x2

DB Bench Press
65x10
75x8
80x8
85x8

Close-grip Bench Press
185x6
155x10/10/8

Seated Cable Row
125x10
150x8-10
162x8
175x8

Preacher Curl
EZ+50x6
EZ+40x10/10/10/11

Cable Abs (in between some curls)
80x10 100x7 90x10

Dips
BWx18

Squat
95x8
135x6
185x5
225x5
255x3
275x1
275x1 failed for 2
225x5

Leg Press
270x12
360x10
450x8

Kneeling Cable Abs
80x15
100x8/9/10

Kettle Bell Swing
53x20 (10 each hand)

Saturday Feb 20, 2010
Bench Press
warm-up
225x3x1+1+1+1+1 30 sec RP
185x10 or 11

Kettlebell Clean and Press
53x3x6 (both sides)

Squat
95x8
135x6
185x5
205x5
235x10

Leg Press
270x10
360x3x10
450x10

Kettlebell Swings
53x3x20
1st set alt hands/10, 2nd set alt hands/5, 3rd set double hand

Overhead Press
95x8
115x8
135x6
155x6
175x2
185x0
135x11

Dips
BWx10
25x8
35x8
45x8
55x6
70x5
80x3?

Chins
BWx10/8/8/8/8/8/10/9+1
70 reps

Preacher Curl (narrow grip)
EZ Bar+50x8/8/8/6

Dips
BWx18

Band Pull Aparts
30/25/20

Superset

Front Squat
95x10
115x6or8
135x6
155x6
185x6
205x2x4
225x1

Chins
BWx12/10/8/6/6/6/6/10
64 reps

I feel like my head is about to explode.

Bent-Over Rows
95x10
115x10
135x8
155x8
185x6
205x4 straps
155x10 straps
135x14 straps

Lat Pulldown
125x10
137x10
150x8
162x7

Superset:
Seated DB Press
55x10
65x8/6/7 i think
Chins
4 sets BW

DB Curls
40x8/7
35x2x8

Conc Curl 30x6

Facepulls
60/70/80x20

Squat
115x8
135x6
185x5
225x5
255x3
275x1
275x1

Leg Press
270x12
360x10
450x8
540x3

Back Ext
BWx25


Saturday, Feb 6, 2010
Bench Press
15 reps of 225 via mostly 2 rep sets

Rafter Chins
about 50 reps in sets avg of 6 reps

Squat
95x8
135x5
185x5
225x5
255x5x3

45 Deg Back Ext (hands behind head)
BWx3x20

Ab Wheel
3x15

Chins
BWx10
10x8?
25x6-8
35x5
45x3x3+1+1RP
BWx10

Seated Cable Row
125x10
150x10
175x8
200x6

Seated DB Press
55x10
65x8/6 or 7

DB Curls
40x10/8/8

Preacher Curl
EZ-Bar+40x8/8/8/10 or maybe I just did 3 sets

Squat
95x6
135x5
185x5
225x5
245x3
275x3x1
225x6

ab wheel roll outs

Friday, January 29, 2010

a) Overhead Press
work up to 175x2

b1) Chins
BWx6
BW+10x6
BW+25x5
BW+25x6
BW+25x6
BW+25x7
BWx12

b2) Dips
BWx8
25x8
35x8
45x8
70x6
70x6
BWx12 or so

c1)Preacher Curl (narrow)
EZ bar+50x10/9/9/8 or something like that

c2)Triceps Pushdown
60x12
70x10
80x9 or so

Squat
115x6-8
185x5
205x20

Leg Curl
70x12
80x12
90x12
slow eccentric

Chins
BWx12

Bench Press
135x6
135x6
155x5
185x5
205x5
225x1/1
285x10

DB Bench Press
70x10
85x9
90x5
80x6 i think

Seated Cable Row
137x12
150x10
175x8-9
187x8
205x6

Preacher Curl (close-grip)
EZ Bar+25lbsx10/10/8/7/6 i think

DB Curls
30x10

Dips
BWx15

a)Overhead Press
95x8
115x6
135x5-6
155x5-6
175x1
135x10

b1)Dips
BWx6
25x8
35x8
45x8
55x8
65x4

b2)Seated Cable Row
125x10
150x10
162x10
175x10
182x5

c1)Barbell Curl
70x10
80x10/10

c2)Face-pulls
60x20
70x20/20

d)Preacher Curl (wide-grip)
EZ bar+30x10/10/10

Dips
BWx15

Squat
95x8
135x5
185x5
205x5
225x5

Couple sets of chins between some squat BWx12/8

45 Deg Back Ext
BWx3x20 (hands behind head)


Friday, Jan 15, 2010
Bench Press
something like 205x6-8

Dips
work up to 45x8 i think

Seated Cable Row
work up to 175x6 or something

Pinwheel Curls i think

I remember it was a good workout...don't remember everything.

Squat
115x6
135x5
185x5
225x5
245x3
265x1
285x1
245x1

Superset:
45 Deg Back Ext
20/20/15 prisoner
Chins
BWx10/8/6

Reverse-grip Bent-Over BB Rows
115x10
135x8
155x8
185x6 straps
205x4 straps
155x6-7
135x8-10

Wide-grip Lat Pulldown
125x10
137x8
137x8 straps
150x6-8 straps
137x6 or so

Chin BWx6

Superset:
Preacher Curl (narrow)
EZ+40x4x10
Close-Grip Bench
135x10
155x3x10

DB Curl
35x8


Friday, January 8, 2010
Overhead Press
work up to 175x1
135x10

Seated Cable Rows
4 sets or so

Dips
ramp weight up to 45lbs platex6-8

Preacher Curl
EZ+25 then ramping down
alt between narrow and wide

Squats
up to 275x1
then 225x6

45 Deg Back Ext
4 sets some weighted some not

Chins BWx12
Dips BWx10

Did preacher curls between squat sets