11/10/09 Chest

Slight Incline Bench: 160×3, 180×3, 205×3

Flat DB Bench: 90×5,4,3

2 sec pause BB Bench: 145×8, 6, 6, 5, 5

rotated 3 dif. tricep exercises w/ no rest: 9 total sets

11/9/09 Legs

Missed my main lift… booo

BB Squat: 235×3, 270×3, 300×2

ATG Front Squats: 145×5, 155×5, 165×5

Lunges: they hurt so I stopped

Hypers: 2 sets with 10lbs behind head 40 full bottom to top reps

11/6/09 Shoulders

Military Press: 105×5, 120×5, 135×6

Military Press: 95×10, 8, 10

Weighted Pullups: 45×7, 6, 5

Widegrip Pullups: 10, 10

Arnold Presses: 50×8, 5

Rotator Cuff Work: 2 sets

Curls: 1 set

11/5/09 Deadlift

Deads: 340×5, 390×5, 440×5

Good Mornings: 135×8, 5 sets

Machine Rows: 3 sets

Facepulls: 3 sets

11/3/09 CHest

Incline Press: 160×5, 180×5, 200×3 (tougher than anticipated)

Flat Bench DB Press: 80×6, 90×5

BB Bench 2sec pauses at bottom: 135×10, 5 sets

Push Downs: 2 grips, 3 sets each

 

 

11/2/09 Legs

BB Squats: 220×5, 250×5, 285×5

Front Squats: 135×5, 155×5, 165×5

Lunges: 40lbs 3 sets

Hypers: 1 set, 100

Standing Abs: 2 sets

10/30/09 End of Deload

Whole week went fine… feeling really run down today, but the lifting was light.

Tues: pin presses to 140×5

Thurs: deads to 315×5

Fri: military press to 95×5

 

Random small supporting work

10/26/09 Deload Week

Squats: 135×5, 165×5, 200×5

Lunges, Hypers, Abs

10/23/09 Military Press

BB Military Press: 115×5, 135×3, 150×2

Pull Ups, Military Press (for reps), Lateral Raises, Rotator Work, and Curls

10/22/09 Deads

Went into today feeling great, but after a few sets, I was less drained. I cut it short but hit my main lift.

Deads: 385×5, 440×3, 490×1 (was a real grinder up top)

Good Mornings: 135×8, 5 sets

Farm Walks: 3 sets