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