The Quest for Strength and Power

[Harlanspower]

I had surgery June 17th to repair a torn labrum in my right shoulder. I will be posting my training log here so I can get tips and advice from experienced lifters on my recovery.

June 25, 2008 6pm (1st night at gym since surgery)

Squats
45x10
135x5
185x5
205x5
225x3

HAMMER 1 LEG EXTENSION
25X10X3

HYPEREXTENSIONS
BWX20
45X12
45X12

DECLINE HAMMER BENCH
BARX20
10X20
20X20
30X15
40X15

DB LATERALS (STANDING)
5X20X2
5X25

DB FRONT RAISE
2.5X15X2

LYING DB TRI EXTENSIONS
10X15X3

TRICEP DIP MACHINE
90X20

ROPE PUSHDOWNS
30X15
40X15
50X15

DECLINE SITUPS
BWX20
BWX15X2

STAIR CLIMBER
10 MINS AT LEVEL 5

Well my 1st workout back not too bad, but shoulder is really bothering me. I normally don't do so much in one workout, but I am trying to gauge where the shoulder stands.

[Harlanspower]

Saturday June 28, 2008 10am

DEADLIFTS WITH HOOK GRIP
45X10
135X8
225X5
ADD BELT
275X5
315X4
315X2

CYBEX ROWS
70X10
90X10
110X10
130X8
150X5

REVERSE HYPERS
BWX20X2
B2X25

DB LATERALS
5X20X3

DB SHRUGS
70X15
75X10
80X12

HAMMER DB CURLS
25X10
30X10X2

BB CURL
45X12

REVERSE CURLS
20X12

REVERSE AB ROPE CRUNCH
110X20
120X20
130X20

TREADMILL
RAN 1 MILE 8:41

[Harlanspower]

Monday June 30, 2008 6 Pm

Squats
Bwx10
45x10
135x6
185x5
210x5
225x5
230x1

Hip Abduction Machine
90x15x3

Hip Adduction Machine
90x15
100x15
110x15

Db Stiff Deads
45x10
65x10
75x10
80x10

Rev Hypers
Bwx20

Hyper Situps
Bwx15x3

Db Side Bends
40x30

Stair Climber
15 Mins Level 6

[Harlanspower]

Saturday July 5, 2008 11am

Deadlifts
45x10
135x10
225x5
Add Belt
275x3
315x3
330x3
340x1

Db Rows
40x10
45x10
50x10x2

Front Pulldowns
45x15
60x15
75x12
90x10

Bb Curls
40x12
50x10
60x6
50x10

Hammer Flat Bench
Barx25
20x15
50x15
70x12

Rev Curls
30x10x2

Hyper Situps
Bwx16x5

Lots Of Shoulder Rehab With Bands

[Harlanspower]

MONDAY JULY 7, 2008 6AM

SQUATS
BWX10
45X10
135X6
185X5
225X3
235X3
245X1
225X3
135X20

WIDE STANCE GOOD MORNINGS
45X10
65X10
85X10
105X10
125X10

OVERHEAD SQUAT
5X8
45X8
45X10

REVERSE HYPERS
BWX30X3

SEATED CALF RAISE
90X15
90X20X2

Lots of high rep shoulder rehab

[Harlanspower]

Wednesday July 9, 2008 6am

H-rolls
5x20
10x20
12x20
15x15

Seated Db Laterals
15x20
15x15
15x20

Band Internal & External Rotations 3 Sets Of 20

Seated Rear Laterals
15x20
20x20
25x12

Upright Rows
30x12
40x12
50x12
60x12

Decline Hammer Bench
Barx20
20x20
50x20
70x10
90x10

Close Grip Incline Bb Bench
45x10
45x12
50x12
55x12

Db 1 Arm Lying Tri Ext
15x15
15x10

V Bar Pushdowns
70x15
80x15
90x10

Prowler Sled
(4) 20-30 Yard Sprints With Just Prowler. This Really Killed Me.

[Harlanspower]

Saturday 7/12/08 11am

Box Squats (slightly Below Parallel)
105x5
145x5
165x5
185x5
205x5

Deadlifts Off 5 Inch Block
135x8
225x5
275x5
Add Belt
315x5

Hammer Row Machine
90x15
140x12
160x10

Plate Clean & Press
45x10
45x15

H-rolls
12x10
15x12
20x10
25x10

Hanging Leg Raise
Bwx10x3

Ez Curls
20x60

Prowler Sled
2 Sets 20-30 Yards With Sled + 50lbs

Tire Flip
2 Sets 20-30 Yards

[Harlanspower]

Well I started to post my workouts here in July, and as I had mentioned I had shoulder surgery in June. Well my workouts weren't going too well. My orthopedic had me go to a physical therapist. They worked on me for a month and helped me out a ton. I started training again at the end of August. I plan to post my workouts shortly.

[Harlanspower]

Saturday August 30, 2008

DEADLIFTS
135X8
225X6
275X3
315X5 (BELT/WRAPS)
340 X4 (BELT/WRAPS)

HAMMER ROWS
90X15
180X10
200X8
180X8

WIDE PULLDOWNS
75X10
90X10
105X10

DB HAMMER CURLS
30X10
35X10
25X12

SITUPS
BWX12X2

TWISTS 100X

[Harlanspower]

MONDAY SEPTEMBER 1, 2008

SQUATS
55X10
145X6
195X6
225X5 (BELT)
240X5 (BELT)

PAUSE SQUATS
145X8 (3 COUNT)

HIP ABDUCTION
100X15
110X15
125X12

HIP ADDUCTION
110X15
130X15
145X10

LYING HAM CURLS
62.5x10
75X10
87.5X10

HYPER BENCH SITUPS
BWX20X3

HYPER OBLIQUE CRUNCH
BWX20

[Harlanspower]

Wednesday September 3, 2008

Bb Bench
45x10
50x10
55x10
60x10
70x10

Incline Db Bench
15x10
20x10
25x15

Db Laterals
10x15
20x12
15x15

Hrolls
5x20
10x20
12x20

Db Shoulder Press
5x10
10x10
12x10

Internal Rotations
10x20
15x20

External Rotations
15x15
15x15

Lying Rotations
5x15

Lying 1 Db Tri Ext
12x15x3
15x15x2

Band Pushdowns
Mini Blue 15,18,20,15 Reps

[Harlanspower]

Saturday September 6, 2008

Deadlifts
135x9
225x5
275x3
315x3 (belt)
350x3 (belt/chalk)
375x1 (belt/chalk)

Hypers
Bwx30

Db Rows
50x10
55x10
60x10

Hammer Pulldowns
90x10
180x10
230x8

Db Shrugs
80x20
85x15
100x6

Bb Curls
50x10
60x10
70x10

Cable Curls
70x10
80x10
90x6

Rope Crunch
130x20
140x15
150x15

Hyper Oblique Crunch
5x20
Bwx20

Treadmill
Ran 1 Mile 8:23

[Harlanspower]

Monday September 8, 2008

Ran 2.5 Miles And Played An Hour Of Soccer With My Son's Team

[Harlanspower]

Wednesday September 10, 2008

Bb Bench
45x15
55x10
75x10
95x10
115x2

Rev Hypers
Bwx20x3

Incline Db Press
20x12
25x12
30x15

Hrolls
12x15x3

Db Laterals
15x15x2
20x20

Db 1 Arm Tri Bench Ext
12x20
15x15
20x12

Y Pushdown
100x12
110x10
120x10

Shoulder Work With Bands

Rope Crunch
130x15
140x15
150x15
160x10

Bike 20 Mins

[Harlanspower]

Thursday September 11, 2008

Ran 2.5 Miles And Played Soccer With My Son's Team

[MisterX]

Congrats on the recovery. Shoulders are a real b#$%h.

[Harlanspower]

Saturday September 13, 2008

Box Squats
45x10
140x2x10

Deadlifts
135x8
225x8
275x8
315x8 (wraps/belt)

Log Rows
135x10
155x10
165x10
175x6

High Cable Rows
135x10
150x6
135x10

Db Upright/shrug
25x10
30x10
35x10

Hammer Curls
30x10
35x10
20x20

Cable Curls
40x15
50x12
60x10

Hyper Situps
10x20
10x12
10x5

[Harlanspower]

MONDAY SEPTEMBER 15, 2008

SQUATS
45X10
135X5
185X3
225X3
250X3 (BELT)
275X1 (BELT)
225X6 (BELT)

ZERCHER SQUATS
45X8
70X6
100X6
145X6

REV HYPERS
BWX10
50X10
100X10
150X10
BWX10

SINGLE LEG CURLS
20X15
30x15
40x12

HYPER OBLIQ CRUNCH
10X15
25X15
40X10

BAND AND DB WORK WITH SHOULDERS

[Harlanspower]

WEDNESDAY SEPTEMBER 17, 2008

BB BENCH
45X18
70X10
95X10
115X8
135X8

INCLINE HAMMER
90X8
110X8
140X5

DB FLYS FLAT
10X15
15X15

HROWS
15X15
20X10
20X10

CLEAN & PRESS FROM RACK
45x10
55x8
65x10

DB LATERALS
15X15

REAR LATERALS
15X15

2 ARM INCLINE TRI EXT
50X10
55X10
65X10

ROPE PUSHDOWNS
100X6
80X8
70X10
40X10

HANGING ABS
BWX20X2

BB CURLS
40X25

[Harlanspower]

Saturday September 20, 2008

Deadlifts
135x8
225x5
275x3
315x3(belt)
340x3(belt/wraps)
365x3 (belt/wraps)

Db Rows
60x10
65x8
70x6

Mid Grip Pulldown
120x10
135x8
150x6

Db Upright/shrugs
30x10
40x10
45x10

Hanging Leg Raises
Bwx10x3

Ex Curls
20x10
30x10
50x10

Reverse Curls
20x10
30x10

[Harlanspower]

Monday September 22, 2008

Squats
45x10
135x5
185x5
225x3
255x3
275x3
225x10

Reverse Hyper
Bwx15
90x10
140x10
180x12
Bwx10

Hip Abduction
110x15
130x10
150x10

Hip Adduction
125x12
150x10
175x10

Hyper Situps
10x20x3

Db Side Bends
60x15
70x15
80x15

[Harlanspower]

Wednesday 9/24/2008

Bb Bench
45x20
65x10
95x6
115x5
135x5
155x5
165x1

Inc Db Bench
35x10
45x10
60x5

Inc Flyes
15x15

Hrows
15x15
20x10
25x10

Db Laterals
20x12
25x12
30x10

Cable Fnt Raise (1 Arm)
10x10
15x12
20x10

1 Arm Db Flat Bnch Tri Ext.
15x15
20x12
25x8
25x7
15x7

Wide Pushdowns
45x10
60x10
60x8

Band Rotations
20x2

[Harlanspower]

Friday September 26, 2008

Box Squats
55x8
155x2x10
235x1

Pulls Of 10 Inch Blocks
135x6
225x5
315x3 (belt)
365x3 (belt/wraps)
405x3 (belt/wraps)

Log Rows
135x10
155x10
185x8
185x8

Ghr
Bwx5 (killing My Knee)

Hypers W/ Monster Mini Blue
Bwx15
Bwx18
Bwx15

Plate Woodchops
10x12
10x12
25x10

Bike 15 Mins

[Harlanspower]

SATURDAY SEPTEMBER 27, 2008

BB BENCH
45X25
95X3X10

DECLINE HAMMER BENCH
180X10X3

HROWS
15X20
15X15X2

DB REAR LATERALS
15X15
20X15
25X15

PALMS UP PLATE RAISE AT ANGLE
5X20X3

INCLINE DB 2 ARM TRI EXT
55X10
65X10
70X8
75X6

PUSHDOWNS W/MONSTER MINI BLUE BANDS
12X3
15X1

BB CURLS
50X10
60X10
70X10
80X6

ROPE AB CRUNCH
120X20
140X20
160X15
190X10
190X12

MACHINE PULLOVERS
120X10
150X8

HYPER OBLIQ RAISE
10X15
25x15x2

LYING ROTATOR RAISE
5X15X2
5X20X1

[Harlanspower]

Monday September 29, 2008

Good Mornings
45x10
95x5
135x5
185x3
205x3
225x3
250x1
265x1

Cybex Leg Press
200x10
400x10
600x6
700x1

Back Ext Machine
150x15
200x10
225x10
250x10
305x8

Hi Cable Rows
150x8
180x6
195x6

Hyper Situps
25x15x3

Db Side Bends
60x15
90x12

[Harlanspower]

Wednesday October 1, 2008

Bb Bench
45x25
95x10
135x3
155x3
170x3
180x2
200x1

Decline Hammer Bench
180x5
230x4
230x4

Cable Crossovers
30x20
40x15

Hrows
20x12
25x10
25x12

Standing 1 Arm
Db Shoulder Press
20x10
25x10
30x10

Bb Tri Ext
45x15
45x15
45x12
45x10
45x8

Overhead Pushouts
Monster Mini Bluex12x2

Situps W/ Monster Mini Blue
10x3

Hyper Obliq Crunch
30x15

[Harlanspower]

Thursday October 2, 2008

Box Squats
55x8
165x2x10

Sumo Deads
135x6
225x5
275x5 (wraps)
315x6 (wraps/belt)

Db Rows
60x10
70x8
80x6

Hammer Shrugs
180x10
230x8
270x10 (wraps)

Hammer Curls
30x10
35x10
40x8

Straight Arm Front
Pulldowns
50x12
70x25
100x10

[Harlanspower]

Saturday October 4, 2008

Dynamic Bb Bench
45x30
105x3x10

Hammer Incline
180x5x2

Hrolls
15x20x3

Front Plate Raise
25x12
35x10
45x8

Pull Aparts
Monster Mini Bluex10
Mons Mini Bluex12x2

Cable Internal Rotations
10x15x3

Cable External Rotations
10x15x3

2 Arm Db Tri Extentions
65x10
70x10
80x10

Rope Pushdowns
80x10
90x10
100x8

Crunch On Stab Ball
12x20x3

Bridge Held For 40 Secs

Bar Twists 100x

[Harlanspower]

Monday October 6, 2008

Deadlifts Off Block
135x5
225x3
275x3
315x3 (chalk)
340x3 (belt/chalk)
365x1 (belt/chalk)

Lying Ham Curls
75x8
100x8
112.5x5

Rev Hypers
90x10
180x10
200x8

Cable Rows
135x10
150x8
165x5

Bb Curls
70x10
80x8
90x4

[Harlanspower]

Wednesday October 8, 2008

Decline Bb Bench
45x20
95x8
135x3
155x3
175x3 (wrist Wraps)
190x3
205x1

Hammer Bench
180x6
230x5
270x3

Cable Flys
35x20

Hrows
20x10
25x10
30x10

Arnold Press
20x10
30x8
35x6

Skull Crushers
60x10
70x8
80x5

Dip Machine Dips
210x10
255x6
270x5

[Harlanspower]

Thursday October 9, 2008

Box Squats
55x10
175x2x10
250x1

Rev Hypers
90x15x3

Hammer Rows
180x10
230x8
270x5

Db Shrugs
100x6
110x10 (wraps)
125x10 (wraps)

Hyper Bench Abs
25x15
40x10
45x10

Hyper Obliques
25x15
45x10

[Harlanspower]

SATURDAY OCTOBER 11, 2008

DYNAMIC BENCH
45x30
115x3x10

INCLINE DB BENCH PALMS FACING
60X10
60X7

HROWS
15X21X3

DB LATERALS
20X15
25X15
30X15

2 ARM DB INCLINE TRI EXT
65X10
75X10
80X8
90X4

BAND OVERHEAD PUSHOUTS
MONSTER MINIS 10,12,8 REPS

REVERSE BENCH ROWS
BWX10X2

HAMMER PULLDOWNS
180X10
230X10
270X5

HAMMER CURLS
35X10
40X10
45X6

SLED PULLS IN PARKING LOT

2X100LBS FRONT
2X100LBS BACK

[Harlanspower]

Monday October 13, 2008

Pin Lockouts (12th Hole)
45x3
135x3
185x3
225x3
250x3
275x3 (belt)
300x3
315x1
340x1

Stiff Deads
135x8
225x8 (belt/chalk)
275x6 (belt/chalk)

Rev Hypers
90x10
180x10
230x8

Db Rows
70x8
75x6
80x5

Neck Harness Work
10x20x2 Front
10x20x2 Back

Rope Crunch Abs
120x20
150x20
170x12
190x10

Db Side Bends
60x20
70x15

Sled Pull W/ 90lbs For 15 Mins

[Harlanspower]

Wednesday October 15, 2008

Bb Bench
45x30
95x10
135x5
165x3
175x3
185x3 (wrist Wraps)
200x3 (wrist Wraps)

Decline Hammer
180x6
230x5
270x2

Hrows
20x12
25x12
30x12

Db 1 Arm Bench Tri Ext
20x12
25x10
30x8
30x6
20x4

Y Pushdowns
100x12
120x10
140x10

Cable Curls
50x18
60x15
80x10

[Harlanspower]

Thursday October 16, 2008

Box Squats
45x9
135x2
185x2x10

Hip Abductions
135x10
145x10
155x10

Hip Adductions
145x12
170x10
190x10

Cable Hi Rows
135x10
150x10
165x8

Db Shrugs
105x15 (straps)
130x10 (straps)
140x10 (straps)

Incline Leg Raise
Bwx15x3

Hyper Oblique Crunches
25x15
40x15

[Harlanspower]

10/18 Through 10/28/2008

Spent This Week Lifting Lightly And Jogging. My Shoulder Has Been A Little Bothered Of Late. I Plan To Start Doing More Light Band Work To Help It Out.

[Harlanspower]

Wednesday 10/29/08

Hammer Flat Bench
90x10
140x8
180x8
230x8
270x5

Incline Db Bench
55x8
60x8

Hrows
10x20
10x15

Y Pushdowns
100x12
110x10
120x10
130x10
140x10
150x6

Lots Of Light Shoulder Work

Hanging Leg Raises
Bwx10x3

Mid Grip Pulldowns
135x10
150x8

[Harlanspower]

Time to start posting my journal again. I finally have a healthy shoulder and want to enter a powerlifting meet again.

[Harlanspower]

Monday april 20, 2009-------max effort squat day
6pm clayton fitness

good mornings
45x8
75x5
95x3
115x3
135x3
155x3
175x3
195x3
215x3 (belt)
235x1

cybex lower back machine

150x15
200x12
250x10
305x8

cybex leg press

200x10
400x10
500x10

had to end early due to soccer practice for the team i help coach.

[Harlanspower]

Wednesday 4/22/2009 6:25 am
clayton fitness max effort bench

bb bench
45x25
95x10
135x3
145x3
155x3
165x3
175x3
185x3
195x3
165x8

hammer incline press
90x10
140x6
160x6
180x6

cable crossovers
60x10
70x10

lateral and shrug combo
5x12
10x12
12x12

front plate raise
25x10
35x10x2

lying db tri ext
15x15
20x15
25x10
30x7
15x12

band pushouts
3 sets of 10-12 mini band

bb curls
45x12
45x10
45x10 rev curls

[Harlanspower]

Monday 4/27/2009 5:35 pm
riverwood gym

squats
warmups
135x5
185x5
225x5
235x5

db stiff deadlifts
80x10
100x8

had to hurry out after a 25 min workout to get to my son's baseball game

[Harlanspower]

Wednesday april 29, 2009

floor press
45x15
95x5
135x3
155x3
165x3
175x3
185x3
195x2
205x1

hammer bench press
180x8
270x8
320x2.5

incline flys
25x10
30x10

db laterals
20x12
25x12
30x12

rear laterals on incline
20x12
20x12x2

close bench and tri ext combo
45x10
65x8
65x10

wide pushdowns
40x10
50x10
60x10

rope ab crunch
100x20
120x20
150x15

[Harlanspower]

May 1, 2009
friday pm

box squats
45x10
115x5
165x2x8
225x1

romainian deads
135x8
225x6
315x6
365x6
385x4

single leg curls
30x10
40x10
50x10
60x8

close grip hi rows
135x10
150x10
165x8
180x5

wide pulldowns
120x8
120x8
90x10

hammer curls
30x10
35x10
40x8

cable curls
50x15
60x10

seated db holds for time
3 sets 100 lbs

[Harlanspower]

SATURDAY MAY 2, 2009
3:05 PM

DYNAMIC BENCH PRESS
145X10X3

DECLINE HAMMER PRESS
180X8
230X6
250X3

DB FLYS
20X15
25X12
35X12

2 ARM DB INCLINE TRI EXT
65x10
75x10
80x8

BAND PUSHDOWNS
MONSTER MINIX15X5

CABLE EXTERNAL ROTATIONS
20X10X2
10X20X1

CABLE INTERNAL ROTATIONS
10X20
20X20
20X15

CABLE ROPE CRUNCH
110X20
140X20
170X10
180X8
190X7

DB SIDE BENDS
50X20
70X10
80X10
90X10

[Harlanspower]

Monday may 4, 2009
4:25 pm clayton fitness

squats
135x6
185x3
225x3
240x3
255x3
275x3
290x1
225x10

reverse hypers
bwx15
90x10
110x10
140x10
160x10
bwx12

bad girls
115x12
135x12
150x10

good girls
130x12
150x12
175x10

pull throughs
80x12
100x12
120x10
140x12

db shrugs
105x10
125x15
140x10

machine rows
100x10
120x8
140x8
160x5

rotary calf raise
250x15
310x15
360x15
405x20

hyper situps
bwx15x5

reverse curls
30x10
40x10
50x10

some wrist work

[Harlanspower]

Wednesday may 6, 2009
6:15 am clayton fitness

bb bench
135x5
155x3
170x3
185x3
200x3
215x1
165x8

incline hammer press
140x6
180c6
200x3
90x12

cable crossovers
50x15
60x10

light shoulder supersets

1 arm lying db tri ext
15x15x5

tris are to beat up today.

[Harlanspower]

Friday may 8, 2009
6:40 pm clayton fitness

box squats
170x2x8
245x1

stiff deads from block
135x10
225x6
275x6
315x6

reverse hypers
bwx25x2
bwx20

seated ham curls
90x15
110x12
130x10
150x8

db rows
65x10
70x8
75x6

straight arm pushdowns
70x10
80x10
100x10

hammer curls
35x10
40x10
45x6

[Harlanspower]

Saturday may 9, 2009
10:12 am clayton fitness

dynamic bench
150x3x10

hammer bench
180x6
270x6
300x3

flys
30x10
40x10

arnold press
20x10
25x10
30x10

seated bent laterals
20x15x2
20x18

y pushdowns
100x15
120x10
130x10
140x9

lying tri crossovers
15x10x3
15x8

leg raise in ab chair
bwx12x5

some wrist/forearm work

[Harlanspower]

Monday may 11, 2009
6pm clayton fitness

pin lockout squats
(13th pin from bottom)
135x3
225x3
275x3
300x3
320x3
340x3
365x3
385x3
405x1

reverse hypers
bwx10
90x10
120x10
140x10
160x10
180x10
bw x10

hammer leg ext (1 leg at a time)
45x8x3

seated calf raise
135x10
135x15x3

hammer pulldowns
180x10
270x6
300x4
180x10

hyper situps
10x15x5

[Harlanspower]

Wednesday may 13, 2009
6:08 am clayton fitness

bench lockouts in rack (from 8th pin)
135x5
155x3
175x3
195x3
210x3
225x1

palms in db bench
70x6
75x6
80x5

cable crossovers
60x15
70x10

hammer shoulder press
50x12
70x10
90x10

bent db laterals
25x15
30x12
35x12

2 arm inc db tri ext
70x10
80x10
85x8

wide pushdowns
45x10
60x10
60x10

[Harlanspower]

Thursday may 14, 2009
6:05 pm clayton fitness

box squats
175x2x8

sumo deads
135x6
225x5
275x5
315x5
365x2

rev hyper
bwx30x2
bwx20

hammer rows
90x12
180x10
230x8
180x6
90x10

[Harlanspower]

Friday may 15, 2009
7:23 am clayton fitness

dynamic bench with mini bands
115x3x10

decline hammer
180x15
180x13
180x12

incline flys
25x12
30x12

db laterals
25x15
30x12x2
20x12

upright rows
45x10
65x10
85x10

bb curls
45x10
65x10
85x8
45x10

band overhead pushouts
monster minis x15x2
monster minisx10x2

standing cable ab crunch
50x20
70x15
90x12
100x10
100x15

some wrist work

[Harlanspower]

Monday may 18, 2009
9:15 am clayton fitness

pulls off 10 inch block
135x10
225x5
315x3
365x3
405x3
435x2

leg press
200x10
400x10
600x8
700x6

lying ham curls
75x10
87.5x10
100x10
112.5x7
37.5x6 (1 leg at a time)

hyperextensions w/band
bandx12x3

db shrugs
105x10
120x10
130x12

machine pullovers
110x10
140x10
170x10
200x7

hyper situps
15x12x5

hammer curls
35x10
40x10
45x8

sled pull with 45lbs one time around the gym parking lot

[Harlanspower]

Wednesday may 20, 2009
clayton fitness 6am

floor press
95x10
135x3
155x3
175x3
190x3
205x1
205x3
225x3
250x1

hammer bench
180x6
270x5
320x3

cable crossovers
60x15
80x8

db one arm lying tri ext
20x10
25x10
30x10
35x6

straight pushdwns
100x10
120x10
140x10
150x8

cable laterals
20x15
25x10
30x10

lateral/shrug
10x10
15x10

side bridge
bwx10 sec's x 5sets

[Harlanspower]

May 21, 2009 thursday
clayton fitness 5:55pm

box squats
180x2x10

db stiff deads
100x10
105x8
110x10

reverse hypers
90x15x3

seated ham curls
100x12
115x12
130x12
150x6

hi rows close grip
135x10
150x10
165x8
180x6

standing rope ab crunch
80x12
100x10
120x12
130x12
70x20

suitcase deads with hammer dead machine
barx10x2
barx12

sled pull around gym with 55 lbs

[Harlanspower]

Saturday may 23, 2009
12:45pm clayton fitness

dynamic bench (mini bands doubled)
140x3x10
135x15 no bands

incline hammer press
140x6
180x5
200x3

flat flys
30x12
40x10
45x8

seated bent laterals
20x15
25x12
30x15
35x10

arnold press
25x10
35x10
35x10

2 arm incline db tri ext
70x10
80x10
90x6
95x4

band overhead pushouts
bandx10x3
bandx7

standing band ab crunch
5 sets of 15

standing trunk twists with band
4 sets of 15

ez curls
4 sets of 6-12 with 50lbs

sled pull around gym with 70lbs

[Harlanspower]

Monday may 25, 2009
10:15 am clayton fitness

have a real bad sunburn on my upper back/traps

squats
135x3
185x3
225x3
250x3
275x3
"can't take the pain on my shoulders so on to leg press"

cybex leg press
400x10
600x6x2

reverse hypers
bwx10
90x10
140x10
180x10
bwx10

pullthroughs
100x10
120x10
150x10x2

pullover machine
160x10
200x10
200x8

db shrugs
100x10

hammer curls
35x10
40x10
45x10

seated calf raise
100x15
125x15
135x12

reverse curls
45x12

1 arm plate curls
25x8x2