Bench Press
barx10
95x8
135x5
185x5
205x3
225x3
245x5 (would have had 6 easily, but spotter touched bar)
185x12

Chins-superset w/ bench
15/10/10/8/6/6/6/6/6-73 reps

DB Bench
70x10
80x8
90x8
100x7

Seated-Cable Row
120x10-12
150x10
195x10/8- i think...maybe 8/6

Pinwheel Curls
55x14+6+5 RP- 25 reps

HS Preacher Curls
80x8-10
70x2or3x8-10

Squat
barx10
95x8
135x5
185x5
225x3
245x3
265x2x3
245x3x3

Kneeling Cable Abs
80x10
120x10
150x12
200x4x8

Mid-Incline Sit-ups- tried Janda method
2x10

OHP
barx10
95x8
115x5
135x5
155x3
175x5+ 1 PP
135x8

Chins-superset
BWx15/10/10/6/6/6/6/6-65 reps

Mid-Incline DB Press
65x10
75x3x8

HS Low Row
230x4x10

Pinwheel Curls
55x12+6+5 (or 5+4) RP

Seated DB Curls
35x3x8-10

Bench
45x8
95x5
135x5
185x5
205x3-5
225x3
255x3x3
205x4x8

Reverse-grip BB Row
95x10
135x10
155x10
185x2x8 cheats

Barbell Curl
95x4x10 cheat when needed

Home garage workout. Hot as hell.

Squat
barx8-10
95x8
135x8
185x5
225x3
245x3
275x1
295x1
275x6x1
225x10

narrowed up stance

Lying Leg Curl
110x4x12

Mon, May 6
OHP
up to 205x1 PR

Squat
95x2x8
135x8
185x6
225x3
245x3
275x2/1/1/1/1
225x2

Goodmornings
SS Bar+70x5x10

Mid-Decline Sit-ups
4x15

Tues, May 31
OHP

BP
95x8
135x8
185x5
205x3-5
225x3
245x1
265x1
275x1 PR
285x0 almost had it, touched by spotter
225x2x5

Chins-Superset
15/10/10/10/10/8/5/5-73 reps

Incline BP
75x4x6

HS High Row
180x12
230x10
270x8-10

DB Curs
45x8
40x3x8-10

Wed, May 27
Squat
work up to 275x6x1
225x10

Med Incline Abs
4-5 sets

Lying Leg Curls

OHP
95x8
135x8/6-8
155x6/5

Chins-superset
10/8/8/8/8/8 i think

HS Incline
180x2x10
230x6+1RP

Incline DB Press
65x4x10

DB Curls
45x10
40x10/9/8

HS Curls
70x3-4x10-12

Sun, May 23
Did 4 40-50 yd sprints with walking in between around the block at hom

Fri, May 20
Bench Press

Squat
barx10
95x8-10
135x8
185x8
225x5
245x5
265x5
285x1


GM
SS Bar+70x5x10

1 set leg curl, chinsx10/8

OHP
95x10
115x8
135x8
155x6
175x4+1PP

Chins-superset with OHP
12/12/10/10/10/10-64 reps

DB Bench
55x10
70x10
85x8
100x8

DB Row
60x12
75x10
90x12 no strap

Seated DB Curl
40x10/9/10/12 i think


Fri, May 13
Bench Press
work up to 246x4 i think

Chins-superset with bench
15/12/10/?/?....

DB Bench
warm up
85x2x8-10

curls superset with DB Tri Ext


Wed, May 11
Squats
warm-up
265x4?

Goodmornings
SS+70x4x10

other stuff

Monday, May 9th
Bench
warm-up
225x7
185x10

i don't remember

Haven't been writing everything down. Need to get back in the swing. Been going 3x per week and I think I like it. More recovery. Weighed in at around 197 today.

Goodmornings
SS Bar+50x2x10
SS Bar+70x2x10
SS Bar+90x1x10

Superset:
45 Deg Back Ext
15/20/15/15

High Incline Sit-ups
15/10/10

Sharp pain in right knee when doing squat motion. Taking it easy on it.

Monday, May 2, 2011
BP
95x8
135x8
155x8
185x?
205x4x6

Chins-btwn bench
15/12/8/skip/10/8/8/8- neutral grip after skip

DB Curls
40x10/8/8/8 i think

Squat
95x8
135x8
185x6
225x3x5

Goodmorning
SS bar+50x5x10

45 Deg Hyperextension
3x15

First time in the gym in 3 weeks.

OHP
95x8
135x2x5
155x4
175x2x2
135x2x5

Chins-btwn OHP
10/8/8/8/8/6/6-approx

DB Bench
55x12
75x3x12

A few sets of incline abs.

HS Preacher Curl
90x10/7
70x12/12

a1)OHP
95x8
135x5
155x5
175x3
195x2
155x7+2 push press

a2)Chins
15u/10o/8o/10u/10u/10n/8n-71 reps

b1)DB Bench
55x10
75x10
90x8
100x8

c1)Pinwheel Curls
55x12+5+4 RP

d1)HS Curls
80x12/10

Cycle 10 Week 2
DL
warm-up
275x3
315x3
355x5 PR
275x5

Squat
185x10
225x2x10

Superset:
Lying Leg Curl
120x3x12

HS Preacher
90x12/10/8

Dynamic warm-up and took Power Drive prior.

03/22/11
OHP
warm-up
185x4 + 1 Push Press
Chins
12/10/10/10/8/10-60 reps

DB Bench
55x10
75x8
90x8
100x10 PR
HS Low Iso Row
180x10
230x3x10

HS Preacher
90x12/10/9
70x12

03/21/11
Squat
225x5
255x3
280x2 FAIL

Think I was so disgusted I just left. Going to reset my squat max.

Cycle 9-Week 4
DL
135x5
185x5
225x5
275x5
315x5

Safety Bar Goodmornings
bar+50x3x10
bar+75x2x10

Leg Curl
130x2x12

Chins-btwn leg curl
BWx15

Cycle 9-Week 3

a1)OHP
95x8
135x5
155x5
175x3
190x3
135x12

a2)Chins
15/10/10/8/8/10/8 or 10
8's were neutral grip

b1)DB Bench
60x10
75x10
85x8
100x7

c1)DB Row
60x10
70x10
80x8
95x15 no straps

d1)HS Low Iso Row
230x3x10

d2)CGBP
185x10
205x8 or 10
225x8 nice!

e1)HS Preacher Curl
90x10-12/7-8
70x10/8-10

Mon, Feb 28, 2011
Squat
warm-up
295x1 booooooooo
225x2x10

Superset:
45 Deg Back Ext
HS Seated Leg Curl

terrible squat

Cycle 9-Week 2
Fri, Feb 25, 2011
Bench Press
warm-up
230x9 PR
185x12

Don't remember assistance, but was good workout.

Cycle 9-Week 2

a1)DL
135x8
185x5
245x3
275x3
315x3
345x8 PR straps
275x10

b1)Lat Pulldown
120x3x12

b2)Nat GHR
3x5

b3)Cable Abs
90x3x12

c1)HS Preacher Curl
90x12
90x7
70x2x10-12 iso hold on last rep

Tues, Feb 22
OHP
warm up
190x3 PR
supposed to be 180, but I had a mental lapse

The usual assistance.

Cycle 9-Week 2

Squat
95x8
135x5
220x2x3
250x3
280x3 belt
225x5

Terrible. I should have got 280x7. Tough day in the field at work today, I know that is a huge reason why tonight sucked.

Cycle 9-Week 1
a1)BP
95x8
135x5
165x5
190x5
215x12 PR

a2)Chins
BWx12/8/8/8/8/10 neutral, except 1st set

b1)Incline DB Press
55x10
65x10
80x8
90x6

b2)Face-pulls
90x4x20

c1)Cable Tri Ext
120x15
150x3x12

c2)HS Preacher Curl
90x10
80x3x7-10


Fri, Feb 19, 2011

DL
warm-up
330x8
275x10

Squat
185x3x185

Superset:
Nat GHR
Cable Abs

Cycle 9- Week 1

a1)OHP
warm-up
170x6

a2 & b2)Chins
12(pull)/10/8/8/8/8

b1) Dips
BWx10
45x10/8/10

c1)Cable Tri Ext
120x15
150x3x10

c2)HS Preacher Curl
80x10/9/7/7-8

Didn't get much sleep last night. Felt weak, so it was actually a pretty decent workout.

Mon, Feb 14, 2011
Squat
warm-up
265x9 PR
225x2x10

Superset:
Nat GHR
4x10

Cable Abs
90x15
100x8
90x2x10

Cycle 8-Week 4 Deload

DL
warm up
275x10

Superset:
Nat GHR
3x5
Cable Abs
90x15/15/12/15

Fri, Feb 10th
fooled around a little with kettlebell and band

Tuesday, Feb 8th
OHP
warm up
155x9

the usual assessory

Cycle 8-Week 4-Deload Week (sorta)

Squat
95x8
135x5
185x5
225x3

Superset:
Kneeling Cable Abs
70x15
90x2x15

Natural GHR
2x5

Terrible today, even if it was a light day. 225 felt like a ton. My CNS is fried. Legs were very fatigued from work today (delineated site with very very steep rolling hills and mile access). And I chugged a quart of chocolate milk around 5pm so that didn't help.

Cycle 8-Week 3

a1)BP
95x8
135x5
155x5
195x5
215x3
240x6
185x10

a2)Chins
12/8
Neutral
8/8/8/8/8

b1)Low Incline DB Press
50x10
65x10
75x8
85x8

b2)Face-pulls
80x20/15/15

c1)Cable Tri Ext
150x4x12

c2)HS Preacher Curl
95x8 < BB Curl
80x10/8/8
70x10?

Dipsx15

Cycle 8-Week 3

DL
135x8
225x5
245x3
285x5
320x3
355x4 PR
275x2x10

Lying Leg Curl
130x2x10

Cycle 8-Week 3

a1)OHP
95x8
115x5
145x5
165x3
185x3
135x12

a2)Chins
10/8/8
neutral
10/10/10
i think

b1)Bench Press
185x8/8/8/10

c1)DB Row
three warm up sets
95x12

d1)Cable Tri Ext
140x15
160x12
180x8
160x10-12

d2)HS Preacher Curl
80x4x8-12
isometric holds last two sets

Cycle 8-Week 3

Squat
95x8
135x5
185x5
225x3
255x3
285x3(2?)
225x10

RDL
135x10
185x2x10

Superset:
Kneeling Cable Abs
70x15
100x15/10/10
ouch

Natural GHR
2x8

Squat was pathetic. I was hoping for 6-7 reps. Finally found a good set-up for cable abs...will become a staple.

Cycle 8-Week 2

a1)BP
95x8
135x5
155x5
175x3
205x3
225x10 PR
185x10

a2)Chins
12/8/8/8/8/8/8
last three were neutral grip

b1)Incline DB Press
50x10
65x10
75x8
85x6

b2)Face-pulls
80x20
90x3x15

c1)EZ Tri Ext
80x11/9/10 i think

c2)Barbell Curl
90x9/8/8

d1)HS Preacher Curl
70x3x8-10

Cycle 8-Week 2

DL
135x8
185x5
225x5
265x3
300x3
340x5
275x10

Superset:
Lying Leg Curl
120x3x12
Back Ext
3x15

BB Curl
115x7
95x10/7-8

Cycle 8-Week 2

a1)OHP
95x8
135x5
155x3
175x6 PR
135x10

a2)Chins
12/10/10/8/12

b1)Bench Press
135x10
185x8/8/8/10

b2)HS Low Row
180x12
230x10/10/10/12

c1)Cable Tri Ext
120x15
140x12
150x10

c2)HS Preacher Curl
90x10
70x10/10

Cycle 8-Week 1

a1)Bench Press
95x6
135x5
165x5
190x5
215x9

a2)Chins
10/10/8/8/8/8

b1)DB Row
2 warm up sets
95x12

c1)DB Bench
3 warm up sets
95x8

c2)Face-pulls
80x4x20

d1)HS Preacher Curl
90x12/8
70x10/10

d2)Skullcrushers
80x3x8-12

Cycle 8-Week 1

a1)OHP
95x8
125x5
145x5
165x5
135x5

a2)Chins
10/10/10/7+3

b1)Bench Press
185x8
weak sauce

c1)HS Iso-Low Row
180x10
230x10
270x8/9

d1)DB Curl
40x3x8

e)HS Preacher Curl
80x10/8
70x9
something like that

1/18/11
Cycle 8-Week 1

Squat
up to 255x10
225x2x10
ouch

Cycle 7-Week 4 Deaload (sorta)

a1)OHP
95x8
115x5
135x5
155x9

a2)Chins
BWx10/10/10/8+2/10

b1)CGBP
185x5x8

c1)DB Rows
50x10
65x10
80x17

d1)Pinwheel Curls
50x8/6
40x9/8-9

d2)Face-pulls
80x4x15

e1)HS Preacher Curl
70x10/8/8
70x8 + 55x4 + 45x5-6 (I think) drop set with long eccentric at end

Cycle 7-Week 4 Deload (sorta)

Squat
95x8
135x6
185x5
205x5
225x10

Lying Leg Curl
120x3x10

Ab Jacknives
3x10

Supposed to be a light day, but the squats seems heavy as hell. Weird.

Cycle 7-Week 3

a1)BP
95x8
135x5
155x3
185x5
210x3
235x6 PR for that weight in reps, but i wanted 8 reps
185x10

a2)Chins
10/8/5/5/5/5/10

b1)Dips
BWx10
25x8
45x8
55x6 or 8
70x6
25x10 really fast, didn't lockout

c1)DB Curl-alt
50x8/7
45x8
40x8-10

c2)Skullcrusher
70x12/10/10/9

d1)HS Preacher Curl
70x12/8-10/8-10 don't remember

And some band pull-aparts.

5/3/1-Cycle 7 Week 3

DL
135x5
185x5
225x5
275x5
315x3
350x2 PR but hoping for many more
225x5x3

Ab Wheel
2x10

5/3/1-Cycle 7 Week 3

a1)OHP
95x8
135x5
145x5
160x3
180x4 PR
135x8

a2)Chins
BWx10/10/8/8/8/8-last two were neutral grip

c1)CGBP
205x7
195x8
195x6-7
185x7-8

c2)Bent Lateral Raises
25x15/12/10/10

d1)HS High Row
180x10
250x8/6

e1)HS Preacher Curl
80x10/8
70x10

5/3/1-Cycle 7 5/3/1 Week

Squat
135x8/5
185x5
215x5
245x3
275x7 PR
225x10/5

Leg Curl
110x12
130x10

December 31, 2010
5/3/1-Cycle 7 Week 2

Bench Press
up to 225x6

Chinsx5 between=35 reps

Chins
BWx5/10

DB Press
55x10
70x10
80x8
90x8

HS Curls
5 sets last was drop set

Will try to go back and update this, but I have been working out for the past two weeks. Week before was the worst for progress in a long time. Hard work, stress, not much food, etc. So just did required reps and no assistance.