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Haaji Dont Surf
08-15-2008, 09:43 PM
i keep tryin to get this thing going but i don't give it the attention it needs.. hopefully i can stick with it.

weight: 212
height: 6'2

todays workout:
bench:
95x10
135x10
165x10
185x6, 6, 5
195x4
200x2
205x2

incline bench:
95x10
135x8
160x 5 5 3

decline dbell bench:
55x7, 7, 6

close grip bench:
95x6 5 4

skull crushers:
65x5

overhead tri extension:
40x 6 6 5

Haaji Dont Surf
09-24-2008, 11:38 PM
today:
mil press:
45x10
65x10
95x10
115x6 6 6
125x4
130x3
135x2
140x1

for lat raise:
25x10
30x8
35x6

side lat:
20x10
25x10
30x10

seated press:
75x10 5 4

then did three quick laps all out runnin.

Haaji Dont Surf
09-25-2008, 11:17 PM
you have balls. i like balls.
bo rows:
45x 10
95x 10
135x 8
150x 5 5 5
165x 4 4

deadlift:
135x 10
185x 8
215x 5 5 5
235x 4
255x 3

chinups:
8 7

bb curls:
95 x 5 5 5
105x 4

db curls seated:
35x 8 8 8

Haaji Dont Surf
09-27-2008, 11:19 PM
yesterdays owrkout:
squats:
45x 10
95x 10
135x 8
195x 5 5 5
215x 3

weighted lunges:
45 lbs 10 10 10 10

calf raises:
185x 20 20 20 20

leg extensions:
115x 10 10 10 10
today rest

Haaji Dont Surf
09-29-2008, 10:52 PM
yesterday:
bench:
95x10
135x10
165x8
185x6, 6, 5
195x4
200x3
205x2

incline bench:
95x10
135x5 4 6

decline dbell bench:
55x9 7 5.5

close grip bench:
95x6 4 4

overhead tri extension:
40x 7 6 4

Haaji Dont Surf
09-30-2008, 11:03 PM
today:
bench:
95x 10
135x 10
190x 5 5 5
210x 4

deadlift:
135x 10
185x 8
235x 5 5 5

pullups:
5 5

bb curl:
95x 5 5 5

seated dbell curl:
40x 6 6 6

bbell shrugs:
135x 20 20 20

Haaji Dont Surf
10-02-2008, 03:52 PM
todays workout:
bench:
45x10
95x10
135x10
195x5 5 5

milpress:
45x10
85x8
120x5 5 5

close grip bench:
95x8 8 8

for lat raise:
30x6 6 6

tri overhead ext:
40x12
50x8
60x5

side lat raise:
20x6 6 6

tricep pulldown:
30x 10 10 10

bb shrug:
185x12 12 12

5 chinups

yesterday just rested

Haaji Dont Surf
10-05-2008, 07:12 PM
todays workout:
bench:
45x10
95x10
135x10
200x5 5 5

mil press:
45x10
85x10
125x4 3 3

incline:
45x10
95x10
135x5 5 5

for lat raises:
20x12
25x8
30x8

decline dbell bench:
60x10 9 9

side lat raises:
15x12
20x12
25x10

tri overhead ext:
55x6 4

tri pulldown:
30x10 10 10

Haaji Dont Surf
10-07-2008, 11:55 PM
deadlift:
95x10
135x10
185x8
240x5 5 5

bench:
135x 5
165x 4
185x 3
205x 2
225x 1

bbell curl:
95x5 5 5

dumbell curl:
40x 8 8 8

then did a 2 mile jog/walk with an 85 lbs vest on... my whole right shoulder/lat and upper back are killing me beyond belief.

Haaji Dont Surf
10-17-2008, 03:47 AM
took me about a week to get back to the gym wth work and everything else but here it is:
squat:
did some warmup sets
185x 5 5 5

calf raises:
205x 12 12 12

bench:
135x8
195x 5 5 5

incline bench:
135x 5 5 5

kept it simple and short..

then ran stairs and did some pushups/crunches just to get my heart pumpin.