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.