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Harris
09-17-2009, 09:44 AM
Okay, so I finally think I've been working out consistently enough to start a journal and keep track my performance (aside from my personal calendar). I'm not good at updating things online, but I'll put in an honest effort. Some background about me: I've lifted off and on (more off than on) for the past seven years. I'm now 27; back when I was 20-21 I was bench pressing 280lbs at a body weight of 155, but I didn't do any deadlifting or squatting. I was mostly focused on benching, abs, and arms with minimal leg workouts. I was inexperienced but my overall shape was better than it is now. Between girlfriends, graduating college, and life in general, I had a long hiatus from the gym, making small stints at the gym here and there between 2003 and now.

Finally back on it, my six month goal is to get my max bench to 275 with a 6 rep max of at least 230, my squats at least above 250, and my deads above 250 as well, and be able to do 10 solid chin-ups and pull-ups again. Here are my current stats on the major lifts, at a body weight of 195:

BP Max: 195 lbs (as of 9/16/09)
Squats: *Still working on form, my current squats have been about 140x6, but I can go heavier.
Deads: *Also still working on form as this is another new exercise to me, I lift about 150x6. A nice starting point and light enough for me to keep my form in check.

I'm currently following WBB Routine I. I might make some adjustments here and there but I plan on keeping much of the routine in tact for now. My daily calorie and protein intake has hovered around 2000 cals and 150g respectively. My diet needs some work, but I have successfully focused on eating lean and protein-rich foods with veggies for the past 6 weeks. I'd like to maintain my weight but with a much leaner physique.

With that said, let's start the journal!

Harris
09-17-2009, 12:54 PM
Workout from 9/16:

Bench (155): 3x6
DB Press (50 lbs): 3x6 *Would've used 45lbs if they weren't all hogged up from people curling, but I managed.
Dips: 2x6

Chins: 2x6 struggling and taking breaks. I didn't give up and was able to do three consecutive ones on my first try. Much better than last week.
Deadlifts: 135- 3x6 (feels a bit lighter now but I'm DLing light to get comfortable with this exercise and get my form correct.)
DB Rows (40 lbs): 3x6
Shrugs 2x6

EatMyWay2TheTop
09-17-2009, 01:00 PM
Good luck mate

Coke
09-18-2009, 08:20 AM
Good deal on resuming things, got to be staying on it for a while - wish you the best in here man.

Harris
09-19-2009, 03:17 PM
^^Thanks guys for your inspirational comments! I feel we're all in this together, striving to improve ourselves as men.

Friday (9/18)

Military Press- *Rack was taken, had to settle for the cable machine but was able to make it work. 110 lbs. 3x6
Seated DB Press- 40 lbs (DBs) 3x6
Lat Raises- 20 lbs (DBs)- Tried for 10 reps but my shoulders were facking done!

Narrow Grip (NG) Bench- 135 3x6
French Press- 60 lbs 3x6 w/ EZ Curl

BB Curls- 75 lbs 3x6
Hammer Curls- 35 lbs 2x10

Thinking next week might be 'max-out' week for major lifts...

Mr. Biffy
09-19-2009, 03:48 PM
Nice, man! We're doing the exact same routine, except you lift about twice as much as I do, ha ha! Keep it up!

Harris
09-19-2009, 06:25 PM
Nice, man! We're doing the exact same routine, except you lift about twice as much as I do, ha ha! Keep it up!

Don't worry bro, you'll get there and then some!

Harris
09-21-2009, 07:41 PM
Went to the gym tonight. Feeling like crap, slightly feverish with sinus sensations that feel like a cold is coming on. Managed to do a bit more than half-ass my way through a leg workout:

(9/21)
Squats (145)- 3x6- Getting better, increasing the weight a little at a time.
Straight Legged DL (135) 3x6- Felt OK. Probably could've gone a little heavier.
Leg Curls (70)- By this time I was really feeling bad.
Calf Raises- 4x10

Skipped out on hack squats today. Hopefully I feel better on Wednesday. Lets see if 8.5 hrs of sleep does any good.

Mr. Biffy
09-21-2009, 08:49 PM
Don't worry bro, you'll get there and then some!

Thanks! Good luck!

Coke
09-22-2009, 12:22 PM
Leg day is looking fine Harris, keep on it.

Harris
09-22-2009, 02:37 PM
^^Thanks. Yesterday I felt like complete crap but trudged my way into the gym. Today, got my package of Nitrean and Chris Mason was nice enough to throw in two Novus bars! I am so excited about that! If that's not good business, I dont know what is.

Tomorrow, looking to hit the weights hard. I may use tomorrow as a max-out day, at least on the bench. Probably too early to max out the deadlifts since its such a new lift for me.

Harris
09-23-2009, 08:03 PM
So today was another day of feeling crappy. Didn't feel as bad as Monday, but my head was stuffed and I had a headache. I just didn't care about a ****ing gym or lifting a ****ing weight! But, I got myself together and went in anyway, and I had a pretty good workout.

9/23
Bench- I surprised myself with hidden strength! Thinking I can go a bit heavier on non-max days.
135x5
155x5
165x5
185x5
205x2

Low Incline DB press- (45) 3x6
Dips- (BW) 2x6
Chinups- A little better; still struggling.
BWx4
BWx2
BWx2
BWx1

Deadlifts- Form's getting better, and I am a lot more comfortable with this exercise.
135x6
155x6
155x6

Shrugs
250x2x6

Ate my other complimentary Novus bar this morning. Mint Cookie. Took half an hour to put down. Not my favorite flavor but it's 36 grams of protein that I wouldn't get otherwise at work. Yesterday I had the regular cookie flavor and inhaled it in about five minutes. I've also been trying out my new container of Nitrean Strawberry. Doesn't taste as good as Designer Whey, but it's tolerable, it mixes OK, and it's 6 more grams of protein.

Now that today is x'd off on the calendar, its time to shower and sleep!

Coke
09-24-2009, 03:35 PM
Nice session, like the benching doubles.

Harris
09-25-2009, 07:17 PM
Man, Fridays are wearing me out! Facking shoulders.. AARGHHH!!

Standing BB Military Press
65x5
85x5
95x5

Seated DB Press (45) 3x6
Lateral Raises (20) 2x8- I *****ing hate these!!

Close Grip Bench (135)- 2x6
French Press (60- EZ Curl Bar)- 2x6

BB Curls (80)- 2x8
Hammer Curls (40)- 2x6

My facking shoulders are done, AGAIN!

Harris
09-28-2009, 08:26 PM
Monday (9/28)- Legs

Squats
45x10- usually never list warmups
135x6
155x6
155x6

Hack Squats- I hate these. Always feel like I can't get deep enough and my form is not good.
(135)- 2x6

SLDLs- (155) 3x6
Leg Curls (80) 3x6
Calf Raises (BW)- 4x10

Drank a Pro45 protein pack, 'bout to drink a scoop of Nitrean. Legs are coming along. Definetely getting acclamated to most of the exercises and I think I'll be getting my squats and deads above 200 in no time.

Harris
10-01-2009, 01:45 PM
Had to skip yesterday (10/1) because I was very tired after only sleeping for 3 hrs. the night before. Got a good night's sleep last night so I felt pretty rested today. Someone gave advice never to bust a nut before working out. I should've listened.

10/2 (Warmups excluded)

Bench
135x6
165x6
165x6

Incline BB Bench (switched up from DB press today)
135- 3x6

Dips- 2x6 (BW)
Chin-ups (BW)
1x3
1x2
1x1
1x1
1x2
**Sucked arse today

Deadlifts- Didn't increase the weight this week. Effects of previous adventures still lingering.
135x6
155x6
155x6

DB Rows
35x6
40x6
40x6

Shrugs
225 2x6

Harris
10-04-2009, 03:51 PM
Sunday (10/4)- Skipped out on Friday & Saturday. This weekend involved a couple of late nights and some alcohol, and a late sleep early this morning meant not the greatest workout, but I still got it in. This week I plan on focusing on being more disciplined.

Standing Mil. Press
100x6
100x6
100x5

Seated DB Press (45 lb)
3x6

Lat. Raises- Slowly getting to 10 reps w/ 20lb DBs. After the other exercises, lat raises are a killer.
1x8
1x9

Close Grip Bench (140)
3x6

French Press (25 lb DBs)
3x6

BB Curls (80)
3x6

DB Hammer Curls- No alternating
40x4
35x6
35x6

Harris
10-06-2009, 09:00 PM
Apparently someone attempted to torch my gym (smh), so I had to go across town to the other location, but I still got in a decent workout.

10/6
Bench Press- Hated their bench. Too low to the ground.
135x6
165x6
170x6
175x6

Low Incline DB Press (50)- 3x6
Dips (BW)- 2x6

Chinups
BWx3
BWx3
BWx2.5
BWxF--- this

Deadlifts
135x6
155x6
165x6
165x6

DB Rows (45)- 3x6
Shrugs
225x6
225x8

Harris
10-06-2009, 09:02 PM
Some notes: Deads are coming along. I think I can handle an extra 10-15 lbs. Next week maybe I'll do barbell rows instead of DBs. Bench could have been better if I was on a bench that suited me better. Time to *try* and get some sleep. yay!

Harris
10-09-2009, 05:16 PM
10/9/09- Legs

Squats
135x6
165x6
175x6
175x6

Squats felt good today. The weight is definetely increasing, form is getting better and I'm focused on getting depth with each rep.

Hack Squats = FAIL. I tried, but I can't acclamate myself to this exercise. I need to either decrease the weight dramatically and get better with form, or move on to another exercise.

SLDLs
135x6
170x6
170x6
170x6

Leg Curls (80) 3x6
Calf Raises- BWx4x10- I need to find a way to add weight on this exercise.

Abs:
Crunches- BWx4x10

Harris
10-11-2009, 04:02 PM
After staying out way too late last night, and waking up very late this morning, going to the gym was almost an after thought. Made it to the gym, got in some decent shoulder and tricep work but fluffed on the biceps.

Standing Military Press
95x6
105x6
105x6
105x6

Seated DB Press (50)- 3x6

Lateral Raises (25)- 2x6

CG Bench Press (145)- 3x6

Tricep Push Downs (switched up from French Press, just one time!)
100x8
110x6
110x6

Hammer Curls- No Alternating
35x8
35x8
35x6

All in all, not too bad of a workout.

Coke
10-12-2009, 10:28 AM
Good job keeping on track bro.

Harris
10-15-2009, 08:29 AM
Good job keeping on track bro.

Thanks.

Bump for easier finding later.

Harris
10-15-2009, 08:33 PM
Meh. I can do better than this. Everything going great 'til I hit deadlifts. I might need to de-load for a day to work on form. My lower back is hurting when I'm bringing the weight back down from a deadlift rep. No shrugs today either. A couple of dudes decide their going to do 8 sets of every exercise in the gym and their using the rack. I know, I could've done shrugs somewhere else but I was spent and it was the last exercise so I skipped it.

10/15
Bench
135x6
175x6
185x6
185x6

BB Incline Bench
135x6
145x6
145x6

Dips (BW)- 2x8

Chin-Ups
BWx5 (Best since 2003-04!!)
BWx3
BWx3

Deadlifts
135x6
155x6
175x6
185x5

DB Rows
45x6
45x6
55x5
55x4

Harris
10-18-2009, 02:05 PM
Approximately 9 weeks in, I'm starting to get compliments. Things are starting to show. Shirts are a little bit tighter, and surprisingly I'm slowly losing some fat simply by eating more lean and protein-rich foods. Plus, now I'm addicted to string cheese.

Anyway, squats were awesome today. Nailed form and repped surprisingly heavy still. Didnt give up entirely on hack squats but I lowered the weight a lot to get my form right. I had to waddle out of the gym afterwards.

10/18
Squats
135x6
185x6
185x6
195x6
195x6

Hack Squats
95x6
95x6
95x6

SLDLs
135x6
175x6
175x6
175x6

Leg Curls- Dont know why, but I was worn by the time I got to these.
60x8
60x8

Calf Raises
BW+25 (4x8)

Coke
10-19-2009, 01:34 PM
Approximately 9 weeks in, I'm starting to get compliments. Things are starting to show. Shirts are a little bit tighter, and surprisingly I'm slowly losing some fat..

That's great news dude.

Harris
10-20-2009, 06:34 PM
That's great news dude.

Thanks bro. I can see the results coming on slowly!

Shoulder work today. Couldn't find 2 1/2 lb plates so I had to increase BB workouts a full 10 lbs.

10/20

Standing Military Press
95x8
105x6
105x6
115x4
115x4

Seated DB Press (50)- 3x6

Lateral Raises (25)- 3x6

CG Bench
135x6
155x6
155x6

Skull Crushers (70 EZ Curl)- 2x6

BB Curls
65x8
75x6
85x6

DB Hammer Curls (40)- No Alts
1x8
1x6

Coke
10-21-2009, 08:38 AM
Solid effort for the delts and arms guy.

Harris
10-23-2009, 02:38 PM
Solid effort for the delts and arms guy.

Thanks Coke. Shoulders/arms day is always a rough one for me.

10/23
Bench
135x6
185x6
195x5
205x4
225x1
235x1

Incline DB Press (55)- 3x6

Dips (BW)- 2x8

Chin-Ups
BWx5
BWx4
BWx4

Deadlifts *Working on form
135x6
175x6
175x6
175x6

BB Rows (95)- 2x8
Shrugs (240)- 2x8

Harris
10-27-2009, 06:36 AM
Went back to shoulders/arms yesterday so that leg day would be in between shoulders/arms and chest/back day. I think this will give me more recovery time. Yesterday's workout sucked, though. I still can't track down any 2 1/2 lb plates at the gym, so instead of sacrificing reps by increasing the weight on the BB exercises by 10 lbs instead of 5, I stayed at relatively the same weight I was at last week. And I still sucked. Gotta focus on getting more rest.

10/26
Shoulder Press
95x6
105x6
105x6

Seated DB Press (55)- 3x6
Lateral Raises (25)- 2x8

CG Bench Press (155)- 3x6
Skull Crushers (70 lb EZ Curl)- 2x6

BB Curls
85x6
85x5

Hammer Curls (40) - No Alts- 2x8

Coke
10-27-2009, 10:52 AM
Good job for both days bro.

Harris
10-29-2009, 01:38 PM
Good job for both days bro.

Thanks. Overall I feel I could've had a better workout on Monday, but it is what it is. Next week I will be taking a rest. Legs yesterday (Wednesday, 10/28). Didn't even think about hack squats. Everything else was OK considering how tired I was. Finally tracked down the 2 1/2 plates, so yay for me!

Squats
135x6
195x6
200x5
200x5

SLDLs
135x6
185x6
185x6

Leg Curls (80)- 2x6

Horizontal Calf Press (230- Neglecting weight of assembly)
3x6

Harris
11-05-2009, 05:47 AM
Took a week off from the gym, got sick in between that time. Finally recovering and slowly coming back.

11/04

Bench
135x6
190x6
190x6
190x6

Incline Bench (55)- 3x6
Dips- (BW)- 2x8

Chinups
BWx5.5
BWx4
BWx4

Deadlifts
135x6
185x6
185x6
185x6

Shrugs (250)- 2x6

BB Rows (95)- 2x6

Coke
11-05-2009, 06:50 AM
Looks nice man, way to keep it moving along in here.

Harris
11-05-2009, 08:22 AM
Looks nice man, way to keep it moving along in here.

Thanks man. Gains are coming on slowly but surely.

Harris
11-07-2009, 04:27 PM
Legs on the menu last night. Found out I've been doing SLDLs wrong because my lower back is killing me. Shouldn't have been lowering the weight all the way to the floor. Now I know!

11/07
Squats
135x6
185x6
185x6
205x5
205x5

SLDLs
135x6
185x6
185x6
185x6

Leg Curls (90)- 2x6

Horizontal Calf Press- (270)- 2x8

Crunches (BW) 4x10

Harris
11-11-2009, 07:46 AM
Back still hurt a bit so I decided to switch my routine a little. Went back to chest but also included tri's. I'm thinking that I will feel better by next workout so I might group back/legs.

11/10
Bench
135x6
195x5
195x6
195x6

Incline BB Bench
135x6
165x5
165x5
165x5

Dips (BW) 2x8
Tricep Extensions (Alternating) (50)- 3x6
Overhead Extensions (90)- 3x6

Coke
11-11-2009, 02:06 PM
Going with the flow and training instinctively, good deal guy.

Harris
11-13-2009, 05:49 AM
Going with the flow and training instinctively, good deal guy.

Thanks man. Yesterday, worked under another alternating routine. Short and sweet.

11/13
Squats
135x6
190x6
205x6
205x6
215x3

Leg Curls (90)- 3x6

Chin Ups
BWx7- Best in a while!!!! Glad to be able to lift my fat arse up that many times!
BWx6
BWx4

Deadlifts
135x6
195x6
195x6
195x6

Harris
11-14-2009, 06:47 PM
11/14
Standing Military Press
95x6
105x6
115x6
115x6

Seated DB Press (55)- 3x6
Lateral Raises (30)- 2x6

CG Bench Press
145x6
165x6
165x6

Skull Crushers (70)- 2x6

EZ Curl (90)- 3x6
Hammer Curls (Alternating) (45)- 2x8

Harris
11-17-2009, 08:56 PM
Gosh, everyone was talkative in the gym today. So much so that I forgot to do BB rows. The quest for the missing 2 1/2 plate still continues...

11/17
Bench
135x6
195x6
195x6
205x6
205x6

Incline DB Press (60)- 3x6

Dips (BW) 2x8

Pull Ups (BW) 3x6

Deadlifts
135x6
185x6
205x6
205x6

Shrugs- 240x2x8

Harris
11-20-2009, 12:54 PM
Legs- Had to rush last night. Got in, did some squats, SLDL's, and leg curls and had to leave.

11/19
Squats
135x6
185x6
205x6
205x6
205x6

SLDLs- Lighter weight today
135x6
175x6
175x6
175x6

Leg Curls (90)- 3x6

Coke
11-21-2009, 07:01 AM
Fine training in here, doing very well.

Harris
11-21-2009, 04:13 PM
Fine training in here, doing very well.

Thanks man! I need motivation!!

11/20- Trying to take it easy on my wrists. Sub'd out close grip benches and, once again, straight bar curls for things that would be easier on them.

Standing Overheads
95x6
115x6
125x4
125x4

Seated Shoulder Press
140x6
130x6
130x6

Lateral Raises (30)- 2x6

Tricep Pushdowns/Extensions (Superset)
120x6/120x6
120x6/120x6
120x6/120x6

Hammer Curls (No Alternating) (45)- 2x6
Bar Curls (EZ Curl) (90)- 2x6

Harris
11-23-2009, 08:36 PM
Today wasn't a good day. I'm happy with my current bench press max, but the rest of the day I felt like I was going through the motions. Maybe it's time to switch up the routine a bit. Maybe I need to get some more rest. Whatever it is, I have to do better, hopefully feel more motivated, than I did tonight.

11/23
Bench Press
135x6
185x6
205x5
225x4
245x1
255x1

No more maxing out for at least 6 weeks. Next BP goal: 275

Incline DB Press (60) 3x6

Dips- BWx2x10

Pull-Ups
BWx3
BWx6
BWx6
BWx4

Deadlifts- Backed off the weight this week
135x6
185x6
185x6
185x6

DB Rows
55x2x6

Coke
11-24-2009, 09:02 AM
Nothing wrong with lightening the weights up some, that's a good idea...effort was solid dude.

Harris
11-25-2009, 07:35 PM
Nothing wrong with lightening the weights up some, that's a good idea...effort was solid dude.

Thanks bro! Had a much better day today. Much more focused and ready. I think it's the RESULTS starting to take effect!

11/25
Squats
135x6
185x6
210x6
210x6
225x4

Lying Leg Curls (100)- 3x6

Horizontal Calf Press (270)*- 3x10 *Not including weight of assembly

Hack Squats
135x3x6

No SLDL's today. My back needs a rest.

Harris
12-04-2009, 05:44 AM
Started getting lazy on the journal. I didnt record a couple of workouts from earlier in the week but this is my current progress from Wednesday (12/2).

Bench
135x10
190x6
210x6
210x6
210x6

Incline BB Bench
170x5
170x5
170x5

Dips- BWx2x10

Pull-Ups
BWx7- Stuck on 7!!!:mad:
BWx5
BWx6

BB Rows
115x3x6

Shrugs (Shrug Thingy)
300x3x6

Next week I will slowly phase the deadlift back into my routine. My lower back had been bothering me all week.

Harris
12-06-2009, 08:54 AM
Short workout yesterday. Went heavy on the standing military and must've pulled something in my neck. It hasn't felt right since. Planned for a workout today, but I'm going to Fogo de Chao later. That would've been a nice PWO meal.

12/5
Standing Military Press
105x6
115x6
125x6
135x4
145x1

Seated DB Press (45)- 3x6 [Deload]

Lat. Raises
30x6
30x8

CG Bench Press
175x3
175x6
175x6

Tricep Pushdowns/Tricep Extensions
130x6/130x6
130x6/130x6

OUT!

Harris
12-07-2009, 09:12 PM
12/7

Chin-Ups
BWx8- Made it to 8... now can the other sets be 8 also?
BWx5
BWx5

Deadlifts
135x6
185x6
215x6
215x6

BB Rows
95x6
115x6
135x6
135x6

Shrugs (Shrug Machine)
300x6
300x6

Alternating DB Curls- Me thinks I need to go lighter
45x5,5 (L,R)
45x5,5 (L,R)

Harris
12-11-2009, 06:15 AM
12/10
Bench
135x6
185x6
205x6
215x5
215x5

Incline DB Press (65)- 2x6

Dips
BWx8
BWx8

Sit-Ups
(BW+15)x3x10

Coke
12-11-2009, 12:45 PM
Workouts are real consistent man, props.

Harris
12-12-2009, 04:38 PM
Workouts are real consistent man, props.

Thanks brother!!

12/12
Squats
45x20
135x8
185x6
215x6
215x6
225x6

Hack Squats
135x6
165x6
165x6
165x6

Leg Curls (110)- 2x6

Horizontal Calf Press
270x10
320x10
320x10

Harris
12-13-2009, 06:04 PM
Was bored today so went to the gym though I didnt originally plan to go.

12/13
Bench press
135x10
195x7
215x5
215x6
215x6

Standing Military Press
65x10
95x8
115x6
115x6

Skull Crushers (80)- 2x6

Chins
BWx7
BWx5
BWx4
BWx4
BWx3
BWx2

Harris
12-15-2009, 06:57 AM
I'm tired, little sleep last night, ***** still hurting from the squats.... Deadlifts tonight. Trying to keep myself in the mental zone to go in and take care of business later on. Just needed to give myself a confidence booster for the evening!!!!!

Harris
12-17-2009, 03:31 PM
12/16

Chin-Ups
BWx9- Getting there!!
BWx6
BWx5
BWx5

Deadlifts
135x6
185x6
215x6
225x3
225x3
225x3

BB Rows
95x8
115x6
135x6
145x6

BB Shrugs
225x6
245x6
245x5

Alternating Curls (35)- 2x8

Harris
12-18-2009, 08:21 PM
12/18
Bench
135x10
195x7
220x6
220x5- Got distracted
225x5

Incline DB Press (65)- 3x6

Dips- 2x10

Tricep Pushdowns/Extensions **This rack had the weights labeled differently than the one that I used previously. So apparently I was doing 60 on this rack (2x6/2x6)

Crunches
BW+15- 3x10

Harris
12-20-2009, 09:19 AM
12/20

Shovel cars out from snow 1 SHOVEL FULLx250

Harris
12-23-2009, 05:42 AM
Taking it easy today

12/22
Standing Military Press
100x8
120x6
130x6
130x6

Seated DB Press (55)- 2x6

Lateral Raises (30 sec rest) (25)- 3x6

CG Bench Press
135x6
180x5
180x6
180x6

Skull Crushers (80) x5, x6

Harris
12-24-2009, 01:42 PM
12/24
Chin-Ups
BWx10!!
BWx6
BWx4
BWx5
BWx5

Deadlifts
135x12
185x6
225x6
225x6

BB Rows
95x8
115x6
135x6
145x6
145x6

Shrugs (Machine) 340x6, x6

Harris
12-30-2009, 04:51 PM
Today's workout wasn't good. Maybe it was the fact that I hadn't eaten much before lifting; maybe it was because I got greedy and decided to go for a bench press max long before I was due. Whatever it was, I learned a lot from today. I need to beef up my diet and streamline it. I'm also coming back from a week off that included a lot of bad eating. I probably shouldn't have jumped back into like I did, but I was being greedy and it came back to bite me in the arse.

12/30
Bench
135x10
185x5
225x5
245x3
265x0- Couldn't quite lockout

Incline DB Bench
70x3- I couldnt believe how heavy this felt. Thought I was ready after working with 65 the past couple of weeks, guess I was wrong.
50x6
50x6

Dips- BWx2x10

Chins- Decided to just do some chins to end off a bad workout
BWx7
BWx5
BWx5

Harris
01-02-2010, 01:13 PM
Taking it easy...

12/31
Squats
185x6
205x6
205x6
225x6
225x6

Hack Squats
135x6
175x6
175x6

Lying Leg Curls (110)- 3x6

Horizontal Calf Press (405)- 3x10

1/2/10
Standing Military Press
95x7
115x6
135x6
135x6

Seated DB Press
55x6
60x6
60x6

Lat Raises (30)- 2x6

CG Bench Press
185x5, x5, x5

Skull Crushers (80), x6, x5

Harris
01-04-2010, 08:19 PM
1/4

Chins
BWx8
BWx6
BWx6
BWx4
BWx3

Deadlifts
135x8
190x6
210x6
230x6
230x6

BB Rows
95x8
115x6
140x6
150x6
150x6

Shrugs (Machine)
180x8
330x8
330x8

Harris
01-13-2010, 05:39 AM
Geez, I need to update my journal! Ok, started the "Increase Your Bench 30 lbs in 30 days" program on Monday. Starting bench @ 65% of my max.

1/11
Bench
135x10
175x3, x3, x3

Skull Crushers (70)- 2x10

Tricep Pushdowns (110)- 1x10

Squats
135x10
185x6
235x5
235x5

Chin-Ups
BWx9
BWx7
BWx5

Calf Raises
2x10, 2x30

Ab Crunches- 2x10

Harris
01-16-2010, 11:51 AM
1/13
Bench
135x10
185x6
200x3
200x3

Tricep Pushdowns (120)- 1x10

Deadlift
135x10
185x6
245x3
245x3

Ab Crunch- 2x10

Harris
01-16-2010, 11:56 AM
1/15
Bench
135x10
185x6
225x2
225x2

DB Bench Press (40) 1x30- KILLER!!!

Skull Crushers (70)- 2x8

Leg Press
300x6
370x6
370x6

Lat Pulls
130x10
145x10

Calf Raise- 2x10
Ab Crunch- 2x10

Harris
01-20-2010, 10:52 AM
1/18
Bench
135x10
185x3, 3, 3

Skull Crushers (80)- 2x8

Squats
135x10
185x6
245x5
245x5

Tricep Pushdown (120)- 1x10

Chins
BWx10
BWx8
BWx3

Calf Raises- BWx2x10

Ab Crunch- BWx2x10