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benchaholic777
09-28-2007, 06:17 PM
This is my log for the last 2 weeks

Monday 9/17/07
speed work/tricep/back/shoulder

speed bench (60%) 6 x3 x 225 (+ bands)
close grip bench 4 x1,2,4,4,4,4 x 295+b,275+b,245+b x 3,295
skullcrushers 3 x 10 x 85
rope cable tricep ext. 3 x failure x 10
t-bar row 5 x 6-8 x 115,125,135,135,135
seated face pulls 3 x 10 x 4
rear delt machine 3 x 10 x 90
cable laterial raises 3 x10 x 3


Tuesday 9/18/07
rotator cuff exercises


Wednesday 9/19/07
Deadlifts/legs

deadlifts 4 x 5 x 225,225,245,245
hack squats 3 x 8 x 180
leg extensions 3 x 10 x 100
leg curls 3 x 10 x 37.5
pilaties


Thursday 9/20/07
rotator cuff exercises


Friday 9/21/07
heavy bench/tricep/back

bench press 5 x 5,3,3,2,1 x 315,340,340,350,370
decline bench 3 x 5 x 315
dips 4 x 12
bentover rows 5 x 6 x 185
one-arm db rows 4 x 8 x 80


Saturday 9/22/07
rest


Sunday 9/23/07
rest


Monday 9/24/07
missed out of town


Tuesday 9/25/07
light bench/triceps/back/shoulders

speed bench (60%) 10 x 3 x 225 (+ bands)(5 different grips)
skullcrushers 3 x 12,12,10 x 85
rope tricep extension 3 x failure x 10
t-bar row 5 x 8,8,8,6,6 x 135,135,135,145,155
seated face pulls 3 x 10 x 4
rear delt machine 3 x 10 x 90
cable laterial raises 3 x 10 x 3


Wednesday 9/26/07
rest/missed had to work late

Thursday 9/27/07
rest


Friday 9/28/07
heavy bench/tricep/back

bench press 5 x 5,3,3,2,1 x 325,350,350,360,380
decline press 3 x 5 x 320
dips 4 x 12
bentover rows 5 x 6 x 185
one-arm rows 3 x 8 x 80
supermans 3 x 10 x 25

I'm off for next 9 days going to Destin:D I'm sure the rest will do me good.

TommyBoy
09-28-2007, 07:10 PM
Nice work bro. Glad to see you started a journal.

benchaholic777
10-08-2007, 07:13 PM
We'll I got back in the gym today after a great 9 day vacation to Destin FL. The rest paid off too. When I got to the gym I decided to flip my heavy and light/speed days around. So I did my heavy workout today, and knocked 405 out of the park. I'm pumped, but I'm not going any heavier. Now its time to get down from 217 (today's weight) to 190 leeeeaaaaan. Here the sets from today. I got so happy I cut other stuff short and got out. I have went from 325 1RM in July to 405 1RM in Oct.:strong: :clap:

Monday 10-08-07

Bench Press
Warm up
2x10x135
1x5x225 with pause
1x3x275 with pause
1x3x315 with pause
Working sets
1x3x360
1x2x370
1x1x380
1x1x390
1x1x405 PR

Decline Press
5x5x330

v-bar tricep extensions
3x15x10

TJ2389
10-08-2007, 08:15 PM
Strong ass Bench Press PR...

benchaholic777
10-15-2007, 07:59 AM
I had to tend to the farm last week 10/9/07-10/7/07 because my pop's was gone on a little vacation of his own last week, and with the new PR bench press I decided to take another week off. I will be back at it this afternoon with a new goal reduce Body Fat while staying as strong as I can. Wish me luck. Workout will be posted later.

benchaholic777
10-15-2007, 07:01 PM
Well I started a new workout today, with the new goal to reduce Body Fat and try and maintain as much strength as I can. Here is where I'm at we will see where I end up.

As of today:
height = 5'7-5'8
Body weight = 223lbs.
Body Fat = 22.4%
Bench Press 1RM = 405lbs.
Deadlift 2RM = 365lbs.
Squat 1RM = 365lbs. (haven't been serious about a max)

Monday 10/15/07
Horizontal Back/Bicep

T-Bar Row
Warm up sets
1x10x45lbs.
1x10x90lbs.
Working sets
1x8x135lbs.
2x6x145lbs.

One-arm DB row
1x8x80lbs.
1x8x85lbs.
1x8x90lbs.

Facepulls
3x10x120lbs.

BB Curls
3x8x65lbs.

Seated Alternating DB Curls
3x8x30lbs.

Incline DB curls
3x10x20lbs.

Swam 10 laps (500yds.)

benchaholic777
10-16-2007, 08:35 PM
Tuesday 10/16/07
Chest/Tricep

DB Flat Bench
Warmup sets
1x10x30lbs.
1x10x80lbs.
Working sets
1x10x100lbs.
1x10x105lbs.
1x10x110lbs.

DB Incline Bench
3x8x75 (I have to be careful with incline)

DB Flys
2x12x25lbs.

CG Bench
1x10x225lbs.
1x8x245lbs.
1x6x275lbs.

Skullcrushers
3x12x85lbs.

Rope tricep extensions
3x10x100lbs.

Swam 10 laps (500yds.)

benchaholic777
10-17-2007, 05:01 PM
Wednesday 10/17/07

Swam 15 laps (750yds.)
Took pilates 45 min.

benchaholic777
10-18-2007, 07:21 PM
Thursday 10/18/07
legs

Squats
1x10x135lbs.
1x10x185lbs.
4x10x225lbs.

Leg curls
3x25x75lbs.

Leg extensions
3x25x100lbs.

benchaholic777
10-19-2007, 08:18 PM
Friday 10/19/07
Vertical Back/Shoulders

BB Military
Warm up sets
1x15x45lbs.
1x85x85lbs.
Working sets
3x10x135

Wide Grip Lat Pulldowns
3x10x135

DB laterial raises
2x10x20lbs.
1x10x25lbs.

Chins
1x8xBW
1x6xBW
1x5xBW

Rear Delt machine
3x10x90lbs.

Strait Bar cable upright rows
1x10x100lbs.
2x10x120lbs.

Supermans on incline with ezcurl bar
3x10x25lbs.

benchaholic777
10-20-2007, 02:47 PM
Saturday 10/20/07

Swam 20 laps. (1000 yds.)
Hot Tub
Steam room.

benchaholic777
10-22-2007, 08:12 AM
Sunday 10/21/07
rest

benchaholic777
10-22-2007, 06:43 PM
Monday 10/22/07
Horizontal Back/Biceps

T-Bar Row
warm up sets
1x10x45lbs.
1x10x90lbs.
working sets
1x10x135lbs.
2x10x145lbs.

Hammer Strenth rows
1x10x90lbs. (each side)
1x10x135lbs. (each side)
1x8x145lbs. (each side)
1x10x90lbs. (each side)

Face pulls
3x10x100lbs.

Barbell Curls
3x10x65lbs.

Seated Alt. DB Curls
2x10x30lbs.
1x10x35lbs.

Swam 12 laps (600 yds.)

benchaholic777
10-23-2007, 07:47 PM
Tuesday
Chest/Tricep

DB Flat Bench
warmup sets
1x10x55lbs.
1x10x80lbs.
working sets
1x10x105lbs.
1x8x115lbs.
1x7x130lbs.

Incline stop & goes on smith machine
(bring down bar to chest negative style, pause, then explode to top)
3x8x185lbs.

DB Flys
2x10x30lbs.

CG Bench
1x10x245lbs.
1x7x275lbs.
1x4x295lbs.
1x2x315lbs.

Skullcrushers
3x12x85lbs.

cable one arm tricep extension
3x10x50lbs.

Swam 10 laps (500yds.)

benchaholic777
10-24-2007, 05:11 PM
Wednesday

Cardio-25min on eliptical

benchaholic777
10-25-2007, 09:47 PM
Thursday
Legs

Squat
1x10x135lbs.
1x10x225lbs.
2x5x275lbs.
Still working on form and where to put the bar on my back

Stifflegged deadlifts
1x10x135
2x10x145

Leg Press
1x10x2 plates
1x10x4 plates
1x10x6 plates
1x10x8 plates

Leg curls
2x12x67lbs.

Leg extensions
2x12x100lbs.

Swam 10 laps (500yds.)

benchaholic777
10-26-2007, 05:57 PM
Friday 10/26/07

Dieting sucks, no energy
Been having some shoulder problems with incline and military, not sure why I'm getting some pinching in the vertical presses.

Military Press
1x6x115lbs. (hurt so I went to shoulder press machine)
2x10x105lbs.

Wide Grip Lat Pulldowns
3x10x135lbs.

Laterial raises
3x10x15lbs.

Chins
3x6xBW

Rear delt machine
3x10x90lbs.

Cable upright rows
3x10x100lbs.

benchaholic777
10-27-2007, 01:52 PM
Saturday 10/27/07

off (went deer hunting)

benchaholic777
10-28-2007, 07:30 AM
Sunday 10/28/07

off (church day)

benchaholic777
10-29-2007, 05:26 PM
Monday 10/29/07
Started BGB Routine today, I use some different exercises

Thickness Back/Chest/Calves/Abs

T-bar Rows
warmup sets
1x10x45lbs.
1x10x90lbs.
1x10x135lbs.
working sets
1x10x145lbs.
4x5x170lbs.

DB Bench Press
warmup set
2x10x50lbs.
1x20 pushups.
working sets
1x10x105lbs.
4x5x130lbs.

Seated cable low pulley rows with v-bar handle
1x10x100lbs.
1x10x120lbs.
1x8x140lbs.

Hammer Strength Chest Press
3x10x135lbs. (each side)

Face Pulls
3x10x100lbs.

Push ups on Bosu Ball with feet elevated
3x15

Seated Calf Raises
3x10x45lbs.

Swissball crunches
3x10-12

I probably need to go a little lighter on my first couple of exercises, form got iffy and on a bad day I would not get my sets. I will probably reduce the wieght next week and focus on form.

Built
10-30-2007, 09:21 AM
You'll work your way through to finding the right weights for these in short order.

This might help you with the rep ranges:
http://www.t-nation.com/readArticle.do?id=1633676&cr

benchaholic777
10-30-2007, 07:45 PM
Tuesday 10/30/07

Quad Dominant/Hamstring accessory/Biceps

Squat
Warmup sets
1x10x135lbs.
2x10x225lbs.
Working sets
5x5x275lbs.

Leg Press
3x8x8 plates

Hamstring Curl Machine
4x20x50lbs.

DB Curls
1x5x40lbs.
4x5x45lbs.

Preacher Curl
3x10x65lbs.

Swam 11 laps (550yds.)

benchaholic777
10-31-2007, 04:29 PM
Wednesday 10/31/07

Was tired so I decided to rest instead of cardio

benchaholic777
11-01-2007, 06:31 PM
Thursday 11/1/07
Back Width/Shoulders/Calves/Abs

Bentover Laterial Raises
3x10x15lbs.

DB Shoulder Press
4x5x50lbs. (shoulders really sore today)

Chins
5x5xBW

WG Lat Pulldowns
3x8x135lbs.

DB Laterial Raises
3x10x15lbs.

Hammer High Row
3x10x70lbs. per side

Standing Calf Raises
3x10x100lbs.

Swiss Ball Crunches
3x10

I'm not sure why my left shoulder (the one that has had no surgery) started bothering me now, After hitting my goal of 405 on bench I have lighted up a little and now its inflammed (I guess). I'm going to take about 3wks. off from any vertical press, incline press, and maybe any press. I'm going to hit my upper back hard and try and stretch really good. I guess with the down time I will be able to hit cardio real hard and focus on my new goal of leaning up. I want to keep doing legs, but I will reduce the weight and do more reps the last month and half I have been getting after them pretty good and my butt is getting to big. It sucks to have set backs.

Cards
11-01-2007, 06:52 PM
looking strong, keep it up.

benchaholic777
11-02-2007, 05:54 PM
Friday 11/2/07

Took the day off work and the gym spent all day in a treestand bowhunting.:thumbup:

benchaholic777
11-04-2007, 07:14 AM
Saturday 11/3/07

Sick, got the snotts and sore throat, going to the doctor and hope to be better soon.

benchaholic777
11-04-2007, 07:15 AM
Sunday 11/4/07

Still sick, but it's church day anyway.

benchaholic777
11-05-2007, 07:10 PM
Monday 11/5/07

Still sick maybe tommorow or Wednesday???? This sucks!:mad:

benchaholic777
11-06-2007, 10:09 PM
Tuesday 11/6/07

Still sick, and the gyms closed tommorow because there getting all new weights so I guess I got till Thursday to get better.

benchaholic777
11-07-2007, 08:24 AM
Wednesday 11/7/07

Gym is closed today getting all new wieghts:thumbup:

benchaholic777
11-08-2007, 08:35 PM
Thursday 11/8/07

My left shoulder is still a little agitated so I'm not doing any press for the rest of this week and next week. Wife says to hit my upper back hard and lay off chest for awhile, and ice of course and anti-inflammatory medicine.

They got all new equipment today all the machines feel a little different, my weights are off some.

Horizontal Back

T-bar
90~15reps
100~12reps
110~10reps

Low cable pulley row
105~15reps
135~10reps (2sets)

rear delt machine
90~10reps (too much)
75~10reps (2 sets)

Bentover DB lateral raises
15~10reps (2 sets)

Bentover rows on Smith Machine
135~10reps (2 sets)

Bent over DB rows
45~10

benchaholic777
11-09-2007, 04:28 PM
Friday 11/9/07

Took off, been sick all week should be rested and ready by Monday.

benchaholic777
11-10-2007, 10:09 AM
Saturday 11/10/07

Took a young kid deer hunting this morning he got his first deer, I have more chores to do at the farm so I'm going to wait untill Monday to get back in the gym.

benchaholic777
11-11-2007, 07:27 AM
Sunday 11/11/07

Church, rest. Will get back tommorow.

benchaholic777
11-13-2007, 05:42 AM
Monday 11/12/07
Horizontal Back (Thickness)

T-Bar Rows
45~25 reps
90~15 reps
135~12 reps
135~11 reps
115~12 reps

Cable Low Pulley Rows
120~15 reps
135~12 reps (2 sets)

Face Pulls
100~10 reps
90~12 reps

Bentover Laterial Raises
10~10 reps (3 sets)

One-arm Hammer Strength Rows
90~12 reps (each arm 3 sets)

Boxer Press (on chest press machine)
135~15
165~12
195~11

Swam 15 laps (750 yds) 25 min.

benchaholic777
11-13-2007, 05:08 PM
Tuesday 11/13/07
Quad Dominate/Hamstring Accessory/Biceps

Squats
135~15 reps x 3 sets

Leg Extensions
105~15 reps x 3 sets

Hamstring Curls
40~15 reps x 3 sets

Standing Alternating DB Curls
20~15 reps x 4 sets

Cable Jesus Curls
40~15 reps x 3 sets

DONE!

benchaholic777
11-14-2007, 05:34 PM
Wednesday 11/14/07
Vertical Back (width)/core strength

I moved workouts up a day so I can go hunting Friday afternoon.

Rear Delt Machine
3 x 10 @ 90

Chins
3 x 6 @ BW
3 x 10 @ assisted 90

Wide Grip Lat Pulldowns
1 x 10 @ 135
1 x 8 @ 165
2 x 12 @ 120

Hammer Strength High Rows
2 x 12 @ 70 each side
1 x 10 @ 70 each side

Pilates
45 min. abs/core

benchaholic777
11-15-2007, 06:59 PM
Thursday 11/15/07
Hamstring dominate/Quad accessory/Tricep

Stiff Leg Deadlifts
3 x 15 @ 135

Hamstring Curls
3 x 15 @ 40

Leg Extensions
3 x 15 @ 105

Close Grip Bench
1 x 15 @ 135
1 x 10 @ 225
1 x 6 @ 275
1 x 3 @ 315

Tricep Press Machine
3 x 12 @ 150

Tricep Pushdowns (strait bar)
2 x 12 @ 80
1 x 12 @ 70

benchaholic777
11-16-2007, 10:47 PM
Friday 11/16/07

Took off work early went deer hunting.

benchaholic777
11-17-2007, 05:10 PM
Saturday 11/17/07

Deer hunted, no gym.:D Did walk a lot though on a steep incline.

benchaholic777
11-18-2007, 08:13 PM
Sunday 11/18/07

Church, rest.

benchaholic777
11-19-2007, 05:17 PM
Monday 11/19/07

Went to see the PT at the gym today for a screening on my left shoulder. I start theropy Wednesday, he thinks I have a inflammed rotator cuff. Or after seeing my MRI from July he said my rotator cuff is really big and that might be causing my impingment. He said if it didn't hurt knock it out. So I did Horizontal Back today and a few sets of curls.

T-bar Rows
1 x 25 @ 90
1 x 12 @ 135
1 x 15 @ 115
1 x 20 @ 90

Seated Cable Rows
1 x 20 @ 120
1 x 12 @ 150
1 x 15 @ 135
1 x 20 @ 120

Face Pulls
3 x 12 @ 70

Rear Delt Flys
3 x 12 @ 90

DB Curls
3 x 12 @ 25

Row Machine (wide, under hand grip)
2 x 12 @ 105

benchaholic777
11-21-2007, 05:21 AM
Tuesday 11/20/07

DB Curls
1 x 12 @ 25
1 x 12 @ 30
1 x 12 @ 35
1 x 9 @ 40
1 x 8 @ 25,1 x 6 @ 20, 1 x 6 @ 15 (this line done at same time)

Standing straitbar cable curl
3 x 12 @ 100

Close Grip Bench
3 x 12 @ 225

Tricep Pushdown (staitbar)
3 x 12 @ 90

Tricep Press Machine
1 x 12 @ 120
1 x 12 @ 150
2 x 10 @ 195

Tricep pushdown staitbar underhand grip
3 x 12 @ 100

benchaholic777
11-21-2007, 08:12 PM
Wednesday 11/21/07

Started theropy today. Didn't lift.

benchaholic777
11-22-2007, 09:37 AM
Thursday 11/22/07
Thanksgiving

did lots of fork curls to failure

benchaholic777
11-23-2007, 02:55 PM
Friday 11/23/07

Had theropy today and getting sick again:mad: , sucks!

benchaholic777
11-24-2007, 06:38 AM
Saturday 11/24/07

Still sick.

benchaholic777
11-25-2007, 02:43 PM
Sunday 11/25/07

Church Day, hope I feel better tommorow still alittle under the weather.
I will try and post wieght and measurements tommorow.

benchaholic777
11-26-2007, 05:00 PM
Monday 11/26/07

T-Bar Rows
1 x 20 @ 45
1 x 20 @ 90
1 x 15 @ 115
1 x 12 @ 125

Low pulley Cable Rows
3 x 15 @ 135

Facepulls
3 x 15 @ 90

One-arm hammer strength rows
2 x 12 @ 70 (each side)

Rear Delt Machine
2 x 12 @ 90

Row machine
2 x 15 @ 100

DB Curls
3 x 15 @ 25

Preacher Curls Machine
2 x 12 @ 40

Rope Cable Curls
3 x 12 @ 90

Waist (above pants) 38"
Left arm 16"
Chest 45"
BW 212 lbs.

Did theorpy today #3 got 5 more to go. Feels so good far, hope it keeps it up.

benchaholic777
11-27-2007, 06:20 PM
Tuesday 11/27/07

Off; rest. I was going to swim today but my chest is still conjested and I was afraid I would have a coughing fit. I got 2 more visits this week and 2 or 3 next week and then theorpy will be over:clap: (I hope). I'm ready to get back after it.

benchaholic777
11-28-2007, 05:11 PM
Wednesday 11/28/07

Had theropy again today, I have decided to just do back twice a week while in theropy. I'm about to be out of town 3 or 4 weekend and part of the week in a row and I really want my shoulder to feel better. Work is getting crazy too, so I will probably have to cut number of days in gym back because of overtime.

benchaholic777
11-29-2007, 09:23 PM
Thrusday 11/29/07

Worked overtime and had to pack so didn't make it to the gym. Be gone all weekend and theropy next week a couple of times, and gone for another weekend. Hopefully be back at it fulltime 12/10/07.

benchaholic777
12-22-2007, 09:06 PM
Saturday 12/22/07

Be out for awhile with O/T at work and long weekends with my wife. I hope to be back by 1/2/08.

benchaholic777
08-19-2008, 08:24 AM
It has been a long time since I posted anything in my journal. I had to have my left shoulder operated on February 27. From the last post till then all I done was swim and band exercises. I have been back lifting for about 2 1/2 months but It has been fairly light with alot of reps and not much rest. I started aggressive lifting again Yesterday and didn't feel to bad. I still need to lose about 20 pounds. While being off I traded 10lbs. of muscle for about 20lbs. of fat. But since I have been back it has gotten better. Here are my numbers for Yesterday

Monday 8/18/08
BW 223lbs.

Bench Press
1x10@230
1x8@250
1x6@265
1x4@285
DB Incline Press
3x8@80
Floor Press
3x8@225
not going to do both of these anymore same day
T-bar Row
5x5@135
Face Pulls
3x8@50 (did on seated row machine, its harder)
Skull Crushers
3x8@75 (not doing these anymore for awhile, hurts my shoulder alittle)
Hammer Curls
3x8@35
Lateral Raises
3x8@15

benchaholic777
08-19-2008, 05:05 PM
I'm really tired today and first day back with deads & cleans, so I took it easy.

Tuesday 8/19/08

BW 223

Back Extensions
2x15
Hanging Cleans
3x8@155
Deadlifts
3x8@155
Leg Extensions
3x8x120

Hope I get some rest tonight

benchaholic777
08-20-2008, 11:36 PM
Wednesday 8/20/08

BW 224

Swam 25 laps (1250yds) breast stroke

ShooterX
08-21-2008, 08:14 AM
Hope you get healthy enough for a Bench Fix.

Hi, my name is Shawn. And Im a Benchaholic.

benchaholic777
08-22-2008, 12:57 PM
Thursday 8/21/08

BW 224

Bench Press (speed work)
6x3@215 (3 different grips)

Close Grip Bench Press
3x8@225

Military Press
3x8@95
this was first time doing this with bar in a long time, it was alittle uncomfortable, thats why the small wieght

Seated Row
3x8@150

Lat Pulldowns
3x8x135
on my last set, rep 6 I felt a sting in my bicep tendon/shoulder area, then a burn across my left pec. I can still do dips, 135 bench, 135 incline hope its nothing serious.

Rope Tricep extension
3x8@90

Dips
3x10

DB Shrugs
3x10@60 held at top for 2 sec. on each rep

benchaholic777
08-22-2008, 04:37 PM
Friday 8/22/08

Went to see my Theropist today and he said it looked like it was just a strain. He told me to lay off over the weekend and ice, then start nice and easy Monday and see how it feels; if it still bothers me he said we would try something else but he thinks it will be fine. I sure hope so, I'm just getting back in my groove and I really don't want another set back.

benchaholic777
08-24-2008, 12:19 AM
Saturday 8/23/08

Took my doc's advise and took it easy.

benchaholic777
08-25-2008, 11:19 PM
Monday 8/25/08

T-bar row
2x5@140
1x5@165
2x5@150

Kinda tweeked my peck doing these thats why the wieght reduction.

Seated Cable Row
3x8@135

Face Pulls
3x10@90


Warmed up good and everything seemed ok so I gave it a whirl

Bench Press
1x5@275
4x5@295

DB Incline Press
3x8@70

Standing Calve Raises (Machine)
3x12@90 (with pause at bottom)

Ab rope crunches
2x12@90

Everything felt great, but I have to be careful doing rows with a wide grip or pullups or lat pulldowns. My pec still tweeks a little my theorpist & PTA (my wife) say I should be fine in a couple of weeks, and to go ahead and lift a weight light enough not to hurt on the exercises that hurt so thats what I will try. Crazy that bench don't bother it (IM GLAD).

benchaholic777
08-26-2008, 08:14 PM
Tuesday 8/26/08

Squat
5X5@225

Leg Press
3X8@270

Leg Curls
3X12@50

Seated DB Curls
5X5@25

Hammer Curls
3X10@15

The curls hurt alittle so Ijust went through motions.

benchaholic777
08-27-2008, 04:36 PM
Wednesday 8/27/08

Swam 22 laps non stop (breast stroke) took a little over 42 minutes.

benchaholic777
08-28-2008, 10:00 PM
Thursday 8/28/08

I figured vertical push/pull would really aggravate my pec strain so I went really easy on all the back exercises, and the shoulder exercises are still weak from my shoulder surgery but they are feeling better. Her are the numbers

Close Grip Lat Pull downs (supinated grip, hands close-replacement for chins)
5x10@105

Wide Grip Lat Pull downs (in front)
3x8@90

Wide Grip Lat Pull downs (behind head)
3x10@75

Bent over Lateral Raises
3x10@15

Military Press
5x5@95

Side Lateral Raises
3x10@15

Standing Calf Raises (with pause at bottom)
3x12@90

Cable crunches
3x12@120

benchaholic777
08-29-2008, 05:36 PM
Friday 8/29/08

Romanian Deadlifts
5x5@185

Good Mornings
3x8@95

Leg Extenision
3x15@90

Overhead Cable Tricep Extensions
5x5@160

Rope Pushdowns
3x10@100

benchaholic777
09-02-2008, 06:07 PM
Tuesday 9/2/08

I did a little to much wieght for some stuff. I had good form but it got a little sloppy towards the end I will reduce some next week.

Rack Pulls
5x5@315

Seated Cable Rows
3x8@165

Face Pulls
3x12@100

Bench Press
5x5@300

DB Incline Press
1x8@75
1x8@80
1x8@85

Standing Calve Raises
3x12@90

Abs crunch on swiss ball
3x20

benchaholic777
09-03-2008, 05:03 PM
Wednesday 9/03/08

Squat
1x5@225
4X5@245

Leg Press
3X8@360

Leg Curls
3X12@50

Standing Alternating DB Curls
5X5@40

Hammer Curls
3X10@25

benchaholic777
09-04-2008, 07:39 PM
Thursday 9/4/08

Bentover Lateral Raises
3x10@15

Military Press
1x10@95 (warm up)
1x6@115 (warm up)
5x5@135
felt good but its still early for this exercise since my surgery

Laterial Raises

3x10@15

Chins (on assist machine, peck is still alittle iffy)
5x5@105 (not weight added but assisted)

Hammer Strength High Row
3x8@80 each side

Wide Grip Lat Pulldowns
3x12@120
peck still alittle tweeky so I stayed conservative

Calve Raises
3x12@90

Cable Crunches
3x12@120

benchaholic777
09-05-2008, 11:45 PM
Friday 9/5/08

Roman Chair Back Extensions (warm up)
1x20

Romanian Deadlifts
1x10@135 (warm up)
1x8@185 (warm up)
5x5@205

Good Mornings
3x8@95 still getting the technique down

Leg Extensions
3x15@90

Close Grip Bench
5x5@225

Rope Pushdowns
3x10@100

benchaholic777
09-08-2008, 01:38 PM
Monday 9/8/08

I will be out of town all week so I figured I would give my pec good healing time and take a week off from lifting be back at it next Monday.

benchaholic777
09-15-2008, 05:50 PM
Monday 9/15/08

BW 230

Back Extensions
1x20 (warm up)

Rack Pulls
1x10@135 (warm up)
1x8@225 (warm up)
5x5@275

Seated Cable Rows
3x8@180

Face Pulls
3x12@110

Bench Press
1x10@135 (warm up)
1x8@225 (warm up)
5x5@285

DB Incline Press
3x8@90

Standing Calve Raises
3x12@90

Rope Cable Crunches
3x15@120

benchaholic777
09-17-2008, 05:43 AM
Tuesday 9/16/08

AM
4 rounds of
100 jumps with jump rope
15 pushups
3 pullups
8 dips
15 hanging leg raises

PM
Squat
1x10x135 (warm up)
5x5@245

Leg Press
3x8@315

Leg Curls
3x12@60

Standing DB Curls
5x5@40

Had to skip other bicep exercise, I had to take the wife to the circus.:clap:

benchaholic777
09-17-2008, 05:18 PM
Wednesday 9/17/08

Rest Day

benchaholic777
09-18-2008, 07:31 PM
Thursday 9/18/08

Bentover Lateral Raises
3x10@15

Military Press
5x5@135

Lateral Raises
3x10@20

Pullups
5x5

Hammer High Row
3x8@85

Wide Grip Lat Pulldowns
3x12@120

Standing Calf Raises
3x12@105

Ab Crunch Machine
3x20@80

benchaholic777
09-19-2008, 10:05 PM
Friday 9/19/08

Romanian Deadlift
5x5@215

Good Mornings
3x8@100

Leg Extensions
3x15@105

Close Grip Bench Press
5x5@225

V-bar Tricep pushdowns
3x12x140

benchaholic777
09-22-2008, 12:04 PM
Monday 9/22/08

Rack Pulls
5x5@285

Seated Cable Rows
3x8@180

Face Pulls
3x12@110

Bench Press
5x5@285

DB Incline Press
3x8@90

Calve Raises
3x12@120

Ab Machine
3x15@80

benchaholic777
09-23-2008, 07:39 PM
Tuesday 9/23/08

AM

4 rounds of

100 jump ropes
4 pull ups
10 dips
15 leg raises
20 pushups

PM

Squat
5x5@265

Leg Press
3x8@360

Leg Curls
3x12@60

DB Curls
5x5@40

EZ Bar Hammer Curls
3x12@45

benchaholic777
09-24-2008, 05:36 PM
Wednesday 9/24/08

AM
Pushups
4x20
Crunches
4x20
Pullups
3x4
Dips
3x10


PM
Rest