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