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