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