2/8/2010 Legs

Squats: 3 sets 225×8

Lunges: 3 sets w/ 35lbs/hand

Overhead Squats: bar, 75, 95 …. wanting to start again… so starting slow

Hypers and Leg Raises

2/5/2010 Shoulders

Shoulder Press: 95×5, 115×5, 135×5, 4, 4

Pull  Ups w/ 45lbs: 5×5

Shoulder Press w/ 2 second pause at bottom: 95×8, 5 sets

Lateral Raises: 3 sets

Rotator Work: 3 sets

Curls: 3 sets

2/4/2010 Deads

Deads: 225, 315, 405, 425, 445, 465, 405

Good Mornings: 135×8, 145×8, 155×8, x8, x8

One Arm Rows: 100×6… 5 sets each arm

2/2/2010 Chest

Slight Incline Bench: 135×5, 155×5, 175×5, 5, 5 slow rep

BB Bench Very Wide Grip: 135×8, 155×5, 5, 7 (last set of 7 was the easiest… was setting up wrong prior I guess)

Floor Press: 135×8, 155×8, 8, 8

JM press: 3 sets at 95… focused on slow down… pause… explode up

Tricep Extensions: 3 sets

2/1/2010 Squats

Still trying to push my volume up in squats…

BB Squats: 225×8, 8, 8

Box Squats: 135×10, 185×5, 205×3

Lunges: 3 sets w/ 35lbs

Hypers: 3 sets

Leg Raises: 3 sets

1/29/2010 Shoulders

Military Press: 95×5, 115×5, 134×4, 3, 3

Pullups w/ 45lbs: 5, 5, 5, 6, 4

Arnold Press: 55×8, 7, 6

Lateral Raises: 3 sets

Rotator Work: 3 sets

Token Curls: 3 sets

1/28/2010 Deads

Sumo Deads: 225×1, 315×1, 405×1, 425×1, 445×1, 465×1

Good Mornings: 5 sets 135×8

Bent Over Rows: 100×6, 3 sets/side

Called it a short day as the bandage on my burn was coming off and I didn’t want the wound to get dirty. It is healing well though.

1/26/10 Chest

Not a particularly strong feeling day… but meh. I’ll put together something more like a routine starting next week.

Slight Incline Bench: 165×8, 8, 8

BB Bench VERY wide grip: 135×8, 8, 8

JM Press: 95×8, 8, 8

Tricep Pushdowns: 3 sets

Tricep Extensions: 3 sets

1/25/2010 Legs

I really need to put together a more concrete routine. I have been waffling about since I hurt my back. I think my plan for the year is to worry less about getting stronger and more about staying strong, building endurance, and minimizing injuries.

BB Squats: 225×7, 7, 7

Front Squats: 135×5, … had planned on working up but got a nasty cramp in my traps for some reason in my 2nd set at 155 so I stopped

Lunges: 35lbs/hand 3 sets

Hypers: 3 sets full range 50, 30, 25

Leg Raises: 3 sets of 20

1/22/2010 Dead/Shoulders

I hadn’t planned on doing any deads, but I was feeling pretty good so I do a few sumo pulls.

Sumo Deads: 225×1, 315×1, 405×1, 425×1, 445×1

Military Press: 95×5, 105×5, 115×5, 125×5, 135×4

Pull Ups: 45lbs wide grip 5, 5, 5

Chin Ups: 45lbs 1 set of 5

Hammer Curls: 3 sets

Face Pulls: 3 sets