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44pirate
07-15-2010, 05:59 PM
My name is George, I"ve been lurking awhile thought I would do a journal.
I compete in the APA.
Current stats:
5'9.5" 235lb
Raw Sq 425 Bench 415 Dl 405
Gear Sq 550 Bench 470 Dl 480

I've been mostly training Raw.



ME Bench

Floor Press

45-10
95-10
135-10
185-10
225-5
275-5
315-5
345-3
365-3
385-3
405-1
315-5

DB Bench Press

50-10
70-10
80-10
90-10
100-10

JM Press. First time doing them.

45-10
95-10
135-8
185-8

DB Row
60-10
70-10
80-10
90-10
100-10

Standing Bar Shoulder Press
45-10
95-10
135-10
165-10
185-8

Hammer Curls
30-10
35-8
40-8
45-8
50-8

john o
07-15-2010, 07:02 PM
Hey George. At first glance I thought it said Pilates training log and I thought wtf! Obviously not. You've got some real solid #'s. Welcome to the boards.

44pirate
07-16-2010, 08:10 AM
Hey George. At first glance I thought it said Pilates training log and I thought wtf! Obviously not. You've got some real solid #'s. Welcome to the boards.

Thanks.
I forgot to say that I'm in the Master 50-54.
George

44pirate
07-16-2010, 06:00 PM
Today I did what I would call a DE LEG day. About 6 weeks ago I strained the right side of my lower back pulling 485 off of blocks. It feels good now, so I decided to work the lower today to see how it was. Also I will be competing 10/17 in Acardia. This gives me about a 14 weeek cycle. This is what I did today.
I like doing Leg Press as kinda warmup and workout.
LEG PRESS
90-15
290-10
380-8
470-8
560-8
650-8
740-8

DL off of just below knees Blocks Taking it easy on my back.
135-10
225-10
275-10
315-10
365-5
405-5

Leg Curls
70-10
80-10
90-10
100-10
110-10

Hip Adductor
50-10
70-10
90-10
110-10
130-10

Hip Abductot
70-10
110-10
130-10
150-10
170-10

Straightleg DL on Smith
50-10
90-10
140-10
180-10

I took it easy since I haven't done any lower for about 6 wks. My back feels good, although my legs are hurting a little right now.
My goals for the meet are 475sq 425b and 450dl. That probably just jinxed me.

john o
07-20-2010, 11:18 AM
Lots of volume for the legs/back. I'll tag along as you prepare for the meet if you don't mind. It's good to see an older lifter with such strength. I'm 39, but plan on lifting as long as the good Lord allows.

44pirate
07-20-2010, 05:49 PM
Lots of volume for the legs/back. I'll tag along as you prepare for the meet if you don't mind. It's good to see an older lifter with such strength. I'm 39, but plan on lifting as long as the good Lord allows.

Tag along, it should be fun.

Yesterday was my
DE CHEST
Bar-25
95-10
135-10
185-10
195-3-9 3 different grips

Hammer Chest Press machine
50-15
90-10
180-10
230-10
270-8

Tate Press
30-10
4-10
50-10
60-10
70-10

Low Pully Row machine
135-10
165-10
195-10
225-10
240-8

Lateral Raises Seated
15-10
20-10
25-10
30-10
35-10

EZ Curl Bar Preacher Inside-outside Grip
25-10
45-10
65-10
85-10


It felt good, had alot of energy throughout the workout. First time introducing Tate press so I was unsure of weights, need to go heavier.

44pirate
07-20-2010, 05:57 PM
Today is my ME LEG day.
Leg Press
90-15
290-10
380-8
470-8
560-8
650-8
740-8

Good Mornings
Bar-10
135-10
185-10
225-5
275-5

Deadlift off of High board
135-10
225-8
315-5
365-5
405-5
435-3

Leg Curls
70-10
90-8
110-8
130-8


I'm taking it a little slow, 6 weeks ago I strained my right side lower back. So just testing it a little. Plus 6 weeks no leg work I would like to be able sitdown to **** without busting the toilet seat, if you know what I mean:omg:

john o
07-20-2010, 08:01 PM
Those Tate presses are pretty heavy, especially for learning the lift. I know exactly what you mean re the toilet seat. In fact, I've actually broken one. Nice lifting!

44pirate
07-22-2010, 05:49 PM
Today wasn't feeling all that strong.
ME CHEST
Floo press
Bar-25
95-20
135-10
185-10
225-5
275-5
315-5
345-3
365-3
385-2
405-1

DB Bench Press
40-10
6-80-8
100-8
120-8

JM Press
Bar-10
95-10
135-8
165-8

DB Row
40-10
60-10
80-10
100-10
120-10

Standing Bar Press
Bar-10
95-10
135-10
165-10
185-10

DB Preacher Curl
35-10
45-10

Elbows were hurting decided to stop there. The standing bar press I just started doing them after about 6yrs, I would normally do seated in the Smith machine. They are beginning to feel stronger after 2 workouts. Gonna ice up both elbows tonight with some ibprophen.

john o
07-22-2010, 08:27 PM
I'll take your 405 any day. You've got a monster bench though so I guess you know more what you are capable of. The overhead work is great!

44pirate
07-23-2010, 06:10 AM
I'll take your 405 any day. You've got a monster bench though so I guess you know more what you are capable of. The overhead work is great!
Last week I hit 415, I was sure to do it this week and possibly 5lbs more, but not even close. Elbows were hurting me. After icing lastnight they feel better today but still will need another round of icing.

44pirate
07-24-2010, 08:05 AM
Yesterday
DE LEG
Leg press
90-20
290-10
380-10
470-10
560-10
650-10

Deadlift from floor
185-1-15

Box Squats below parallel
Bar-15
95-10
135-10
185-2-10

Leg Curls
70-10
90-10
100-10
110-10
120-10

Legs were good and pumped.

john o
07-24-2010, 05:08 PM
I'm sure they were. Lots of volume.

44pirate
07-27-2010, 04:13 PM
7/26 DE CHEST

Bar-25
95-10
135-10
185-10
210-8sets-3reps

Hammer BP
50-15
90-10
180-10
230-10
270-10

Tate Press
30-10
40-10
50-10
60-10
70-10

Seated Lateral Raise
15-10
20-10
25-10
30-10
35-10

Low Pulley
135-10
165-10
195-10
225-10
240-10

EZ Curl Preacher inside outside grip
25-10
45-10
65-10
85-10

Forearms were in pain again. Iced them all night. Still hurt today.

44pirate
07-27-2010, 04:20 PM
ME LEGS
Leg Press
90-10
290-10
380-10
470-8
560-8
650-8

GM's
45-10
95-10
135-10
185-5
225-5
275-5

Deadlift off of High blocks just below knees
135-10
185-10
225-5
315-5
365-5
405-5
435-5
455-3
475-3

Hip Abductor
70-10
110-10
130-10
150-10
170-10

My deadlift has always been lack luster, I'm determined to make it better. 500 is my goal. Doing these high blocks I figured out I wasn't squatting to the bar, I was mostly bending over to the bar and pulling with my back and not enough legs. Once I hit 525 or better at this height I will lower it 3" and go for 500+ and lower it somemore and so on and so forth.

john o
07-27-2010, 07:59 PM
Looks like a solid plan for the deadlift George. I've seen a few people use that approach successfully.

44pirate
07-29-2010, 05:23 PM
Chest ME day
Bar-20
95-15
135-10
185-10
225-10
3brd
275-5
315-5
365-5
405-3
425-3
445-1
455-1

DB Bench Press
40-10
60-10
80-8
100-8
120-8

Florr Tris
50-10
60-8
70-8
80-8
90-8

DB Row
40-10
80-8
100-8
120-8
140-8
OHP
Bar-10
95-10
135-8
185-8
205-8
Forearm is hurting so no Biceps. Didn't feel that strong today. I think I didn't eat enough.

44pirate
07-30-2010, 07:10 PM
DE Legs
Leg Press
90-15
290-10
470-5
650-5
830-5
Deadlift
135-10
185-8
225-1-12. 15 sec rest between rep

Box Squat
135-10
185-6
225-2-10

Leg Curls
70-10
90-10
110-10
130-10
150-8

john o
07-31-2010, 10:39 PM
Strong pressing George. 205x8 on OHP is great. I also read and looked at a bunch of deadlift articles to try and get better. Andy Bolton had one, but I don't remember where. Maybe google it if you are interested. You certainly have the strength for a 500 pound pull! Getting that initial leg drive is going to be a difference maker I suspect. Look forward to you achieving that goal.

44pirate
08-01-2010, 05:56 AM
Strong pressing George. 205x8 on OHP is great. I also read and looked at a bunch of deadlift articles to try and get better. Andy Bolton had one, but I don't remember where. Maybe google it if you are interested. You certainly have the strength for a 500 pound pull! Getting that initial leg drive is going to be a difference maker I suspect. Look forward to you achieving that goal.

To save on my shoulders, I had impingement surgery on both 12/06 and 4/07, I press from nose level up, not sure if that's impressive or not but it feels good.
I'm gonna try the Coan weight scheme and see what happens.

44pirate
08-02-2010, 05:34 PM
Chest DE
Bar-20
95-20
135-10
185-10
225-3-9

DB Bench Press
60-10
70-10
80-10
90-10
100-10

Pushdowns
70-10
80-10
90-10
100-10
110-10

Lat Pulldowns
135-10
165-10
195-10
225-10
225-10

Standing Lateral Raises
15-10
20-10
25-10
30-10
35-10
EZ Curl preacher
25-10
45-10
65-10
85-10

john o
08-02-2010, 06:24 PM
That much volume would shock my system LOL! Great job George.

44pirate
08-03-2010, 06:44 AM
That much volume would shock my system LOL! Great job George.

I'm on a 13 week cycle I made up, lots of volume and then taper off the closer I get to the competition. My forearms are hurtin a bit, the right more then the left. Icing and rehab will hopefully keep me in the game.

44pirate
08-05-2010, 05:47 PM
Chest ME
3brd Press
Bar 20
95-15
135-15
225-10
added 3brd
275-5
315-5
365-5
405-3
425-3
445-1
465-1
Hammer Strength Bench
50-15
90-10
180-8
270-8
325-8
Floor tris
40-10
50-10
60-8
70-8
80-8
T--bar Row
100-10
145-10
190-8 Right elbow started to hurt shut it down there

DB Shoulder Press
40-10
50-10
60-10
70-10
80-10

Left hand only Preacher Curl
20-10
25-10
30-10
35-10
40-10

Icing the right elbow again. It was feeling good until T-bar rows. New PR in the Boards 10lb.

Also got an additional partner. It's better with 3 now. He's 55 pretty strong been lifting for a bunch of years.

john o
08-05-2010, 05:56 PM
Big PR buddy! Hope those joints/forearms get a little more agreeable.

44pirate
08-05-2010, 05:59 PM
Big PR buddy! Hope those joints/forearms get a little more agreeable.

Thanks
One thing I've learned about pain at this age, it never leaves, just moves around. I always look at pain as weekness leaving the body.

john o
08-05-2010, 06:37 PM
I'm constantly banged up as well. Lie to me and tell me it gets better :)

44pirate
08-06-2010, 07:36 AM
I'm constantly banged up as well. Lie to me and tell me it gets better :)
Hmmmm
It gets better.:evillaugh:The older you get the longer it takes to heal, especially if you don't get on top of it. ICE ICE ICE ibprophin very good friends. The hardest part is to back off some. I hate going down in weight, feels defeating. It will make you stronger.

44pirate
08-07-2010, 06:41 PM
Leg De
Leg Press
90-15
290-10
470-5
650-5
830-5
Box Squats
135-8
185-6
225-5
255-2-10

Deadlift high board
135-10
225-5
315-5
365-5
405-3
455-3
475-1. Saw bunch sparkles
495-0. Right foot twisted almost had it no go
Leg Curls
70-10
90-10
100-10
110-10

I really wanted the 495

john o
08-07-2010, 06:52 PM
Excellent workout George! Sounds like you almost had the 495.

44pirate
08-10-2010, 05:05 AM
Excellent workout George! Sounds like you almost had the 495.
Next time!

44pirate
08-10-2010, 05:12 AM
Yesterday
Chest DE
Bar-25
95-15
135-15
185-3-9

DB Bench Press
40-10
60-10
80-10
100-10
120-10

Pushdowns
70-10
90-10
100-10
110-10
120-10

Lat Pulldowns
135-10
165-10
195-10
225-10
240-10

Standing Lateral Raises
15-10
20-10
25-10
30-10
35-10

EZ Curl Preacher
25-10 Inside Outside grip
45-10 " "
65-10 " "
85-10 " "

44pirate
08-10-2010, 05:15 PM
Today
Leg ME
Leg Press
90-20
290-10
470-8
650-5
740-5
830-5

Deadlift
135-10
225-5
315-5
365-3
380-2

GM
95-10
135-10
185-5
225-5
275-5
315-3
365-3

Straightleg DL in Smith machine
50-10
90-10
140-10
180-10

Hip Abductor
70-10
110-10
130-10
150-10
170-10

I tried a wider grip which felt alot more comfortable, it alowed me sit back better and drive with my legs better.

john o
08-10-2010, 05:18 PM
Nice back-to-back workouts! Smart of you to consider different ways to get those legs involved.

44pirate
08-11-2010, 06:00 AM
Nice back-to-back workouts! Smart of you to consider different ways to get those legs involved.
I'm doing Coans DL cycle, I forgot to do the speed pulls. I guess I'll do them with my friday workout. I'm doing an abbreviation of Coans. Since I do back and bi's other days.

44pirate
08-12-2010, 06:46 PM
Chest ME
Green Reverse Band Bench
135-15
185-10
225-10
315-5
365-5
405-5
425-3
445-3
465-2
485-1
500-1
510-1

Hammer Strength Bench
50-15
90-10
180-8
270-8
320-6

Nose Breakers
75-10
95-10
115-8
135-8
155-8

DB Shoulder Press seated
40-10
60-10
80-8
90-8
100-8

Seated cable row
150-10
195-10
225-8
255-8
270-8

john o
08-12-2010, 11:50 PM
Spectacular pressing! I'll have to check out Coan's DL routines.

44pirate
08-13-2010, 07:51 AM
Spectacular pressing! I'll have to check out Coan's DL routines.
Thanks. That 510 was a PR, 5lbs. Icing the elbow again, it's getting better.

44pirate
08-16-2010, 06:08 PM
Chest DE
Bar-25
95-20
135-15
185-10
205-3-9
Hammer Strength bench press
50-15
90-10
180-10
230-10
280-10

Floor Tris
45-10
60-10
70-10
80-10
80-10

DB Rows
40-10
60-10
80-10
100-10
120-10

Bentover DB lateral raises
15-10
20-10
25-10
30-10
35-10

EZ curl preacher
25-10
45-10
65-10

john o
08-17-2010, 05:09 PM
Nice work George! I checked out the Coan-Phillipi routine and it looks tough. There is a thread in here; (powerlifting section I think ) where someone had a question about it.

44pirate
08-17-2010, 05:55 PM
Nice work George! I checked out the Coan-Phillipi routine and it looks tough. There is a thread in here; (powerlifting section I think ) where someone had a question about it.

It is a tough cycle, further research leads me to believe that anobolics are needed to complete. I'm too old to recover that fast. I'm just gonna go back to what works for me. Work on my technique and I do believe I have corrected a big issue.

ME LEGS
Leg Press
90-20
290-15
470-8
650-5
740-5
830-5

Box squats with SS Bar
65-15
115-10
155-10
205-8
245-6
295-5
325-5

Rack Pulls Pin 8 2-3 inches below knees
135-10
225-8
315-5
405-5
455-3
475-2
495-2
505-1 PR That felt good

GHR
110-10
160-10
150-10
170-10
190-10

Hip Abdusctor
70-10
110-10
150-10
170-10
190-10

Hitting that 505 was so good. I think I finally got the leg and hips forward drive. My ass and hammys are pumped.

john o
08-17-2010, 11:09 PM
You are sore in the right places and the weights increased significantly. Seems you did iron things out. Congratulations! I'm not able to recover nearly as quickly anymore either. After my last dead session I could barely move the rest of the day. I stretched for 40 minutes and soaked in Epsom salts for two nights. I certainly hope you do better after this monster effort.

44pirate
08-18-2010, 08:14 AM
The morning after; outside of my calfs hurt, elbows hurt, lower back (lastnight activities contributed to that:evillaugh:) traps and neck. It's all good, still feels great to bust the 500 mark. I have off most of the week so I could sleep in today. Sleep is the best thing for recovery.

44pirate
08-19-2010, 06:47 PM
Chest ME
Green Reverse Bands
135-20
185-15
225-20
315-5
365-5
405-5
425-3
445-3
465-3
485-1
505-1
515-1 PR
Hammer Strength Bench Press
50-15
90-10
180-8
270-8
320-6
Nose Breakers
75-10
95-10
125-8
145-8
165-8
DB Shoulder Press
40-10
60-8
80-8
100-8

Seated Rows
150-10
195-8
225-8
255-8

Didn't get to do all the sets I wanted, open house for my girlftriends daughter 2nd grade. Didn't get much sleep lastnight either, bowling and beer.:eek:

john o
08-19-2010, 07:25 PM
Two PR's in a row plus the late night ahem "activities" and a week off work.? That's what I call being on a roll!

44pirate
08-20-2010, 09:55 AM
I'm pretty soar , elbows lower back, but man it feels good.

44pirate
08-23-2010, 04:55 PM
Chest DE
Bar-25
95-20
135-15
185-10
225-3-9

Hammer Stremgjt Bench Press
502-15
90-10
180-10
230-10
270-10

Floor Tris
40-10
50-10
60-10
70-10
80-10

DB Rows
60-10
80-10
100-10
120-10
140-10

Bent Over Lateral Raises
15-10
20-10
25-10
30-10
35-10

EZ Preacher Curls
25-10
45-10
65-10
85-10

john o
08-23-2010, 09:18 PM
10,10,10,10,10,10,10,10, LOL. Looking good George!

44pirate
08-24-2010, 05:04 PM
10 is an easy round # LOL.
Today LEG ME
Leg Press
90-20
290-10
470-5
650-5
740-5
830-5

GM with SS bar
65-10
115-10
155-5
205-5
245-5
275-5
305-5

Rack Pulls
135-10
225-5
315-5
405-5
455-3
475-2
495-2
505-1 went for 2, bar slip out of my left hand. I scared the **** out of the older farts:clown:

Leg Curls
70-10
90-8
110-8
130-8

Shut it down. Since I figure out how to get my glutes and hammys into my rack pulls, they are pumped and feeling good. I'll see how this will translate to lower rack pulls.

john o
08-24-2010, 07:18 PM
Big GM's. Should be interesting to see how much weight you do as you drop the settings.

44pirate
08-25-2010, 08:15 AM
Big GM's. Should be interesting to see how much weight you do as you drop the settings.
Yeah you and me both. I loose about 40lbs from the height I'm at, so I'm still not that happy. I am gonna stay the course I have and we will see.

44pirate
08-25-2010, 02:14 PM
Big GM's. Should be interesting to see how much weight you do as you drop the settings.

How much do you loose from rack pulls this high to ground height?
My GM's aren't done straight legged, wide stance bent a little, none the less still feel it where it's needed.

john o
08-25-2010, 06:27 PM
I can't say for sure George. It's probably different for each person. When I do rack pulls it's not to failure and after pulling from the floor. You should know more when you drop down to mid-shin or what not. I like the way you are doing it in theory, I just haven't done it myself. The important thing is mechanically you've gotten better.

44pirate
08-27-2010, 02:18 PM
Yesterday
Chest ME
3brd Press
Bar-20
95-15
135-10
225-10
ADD 3brd
275-5
315-5
365-5
405-3
425-3
445-1
455-1

DB Bench Press
40-15
60-8
80-8
100-8
120-8

Nose Breakers
75-10
95-8
125-8
145-8
165-8

Seated Rows
150-10
195-8
225-8
255-8
285-8

DB Shoulder Press
40-10
60-8
80-8
100-8
120-6

DB Preacher
30-10
35-8
40-8
45-8
50--8

Got one hell of a pump. The 120 DB shoulder press, I couldn't lift them up to my shoulders had my partners get them there for me, it was funny watching them trying to lift them for me.

john o
08-27-2010, 10:47 PM
That's a heck of a lot of weight you moved! Nice of you to let the training partners get an impromptu deadlift workout :) Sometimes with certain movements getting the DB's in place is more of a struggle than the set.

44pirate
08-28-2010, 06:06 AM
That's a heck of a lot of weight you moved! Nice of you to let the training partners get an impromptu deadlift workout :) Sometimes with certain movements getting the DB's in place is more of a struggle than the set.
This is the Wellness Center I workout at, we have to put a stepper platform behind the bench so my handoff guy is up higher, he works up to 405.

44pirate
08-28-2010, 06:24 PM
LEG DE
Leg Press
90-20
290-10
470-10
560-10
650-10

BOX SQUAT SS BAR
65-10
115-8
155-6
205-5
245-2-10

DL SPEED PULLS
135-10
185-6
225-2-6

I only had an hr to workout, that's all I got done.

john o
08-28-2010, 10:46 PM
You got pleny done. Good job!

44pirate
08-30-2010, 06:22 PM
CHEST DE
Bench
45-25
Added red minis looped
45-15
135-10
185-3-9

HAMMER STRENGTH BENCH
50-20
90-10
180-10
230-10
270-10

TATE PRESS
30-10
40-10
50-10
60-10
70-10

SEATED ROWS
135-10
165-10
195-10
225-10
255-10

SEATED LATERAL RAISE
15-10
20-10
25-10
30-10
35-10

DB PREACHER
20-10
25-10
30-10
35-10
40-10
Felt good. I like the band work, I really would like to get to chains but the wellness center woldnt let me store them there.

44pirate
08-31-2010, 04:37 PM
LEG ME
Leg Press
90-20
290-10
470-5
650-5
740-5
830-5
920-5

BOX SQUAT SS BAR
65-10
115-8
155-6
245-5
335-5
365-5
395-5

Rack Pulls
135-10
225-8
315-5
405-5
455-5
495-3
515-3
535-2

Hip ABDUCTORS
70-10
130-10
150-10
170-10
190-10

GHR
140-10
165-10
190-10
215-10

Felt strong. 20lb pr in the rack pulls. Pulled the 2nd and held it for 15secs ARRRRR.

john o
08-31-2010, 10:14 PM
That's a great feeling to savor! Your training is really looking good George.

44pirate
09-02-2010, 06:51 PM
CHEST ME
45-25
90-15
135-10
225-5
ADD 3brd
315-5
365-5
405-5
425-3
445-1
465-1
470-1
DB BENCH
40-10
60-10
80-10
100-10
120-10
SEATED CABLE ROW
165-10
195-8
225-8
255-8
285-8
DB SHOULDER PRESS
40-10
60-10
80-10
100-10

Done had to go to bowling.league

john o
09-03-2010, 04:58 PM
You planning on doing a meet anytime soon?

44pirate
09-03-2010, 05:19 PM
I'm 6 weeks out from apa wpa meet on october 17th. In Arcadia Fl.

john o
09-05-2010, 04:06 PM
You are going to have a great total!

44pirate
09-08-2010, 06:52 PM
Yesterday
Leg ME
Leg Press
90-20
290-10
470-10
650-5
830-5

Box Squat with SS bar
65-15
105-8
155-6
245-5
295-5
335-3
365-2

Deadlift Dropped Pin down 2.5 inches
135-10
225-5
315-5
405-5
435-3
455-3
475-1
495-1

Hip abductor
70-10
120-10
150-10
170-10
190-10

GHR
140-10
165-10
190-10
215-10

Everything felt heavy, was happy with 495 DL. After doing some drinking over labor day weekend I guess it wasn't to bad. Missed a leg DE day that hurt and now I missed a Chest DE day, tommorrow doin Chest ME with 2 Boards. I have off from work so I should get good rest tonight cause I'll be able to sleep in a bit.

44pirate
09-08-2010, 06:58 PM
Scott Taylor just posted up Lifter Classification Standards
For 242 50-54 in Gear I'm ranked master, 100lbs away from Elite. That is doable for me.
Right now I'm concentrating on Raw. Before I turn 55 I will do gear again.

john o
09-09-2010, 08:45 PM
Good luck with your goals George. The 2.5 inch drop didn't hurt your total much.

44pirate
09-10-2010, 10:44 AM
Good luck with your goals George. The 2.5 inch drop didn't hurt your total much.
I'm gonna not let it.
I had tweeked my lower back doing conventional block pulls in the beginning of july. I didn't do any lifting for 2 weeks and no legs for another 4 weeks. It was the 3rd week of august that I started doing legs. I used ice and ibprofin some strecthing to rehab. Take it. Easy don't rush it.

44pirate
09-11-2010, 08:20 AM
Thursday 9/9
ME BENCH
45-25
95-15
135-10
225-10
2brd
315-5
355-5
395-5
405-3
425-3
435-1
445-1
450-1

DB PRESS
60-10
80-8
100-8
120-8
140-8

DB ROW
60-10
80-10
100-10
120-10
140-10

Had to stop got late had bowling league night.

Came back next day did this.

FLOOR TRIS
40-10
50-10
60-10
70-10
80-10

OHP
45-10
95-10
135-10
185-10
SHoulders started to pinch a little stopped here.

44pirate
09-11-2010, 03:53 PM
Today
LEG DE
Leg Press
90-25
290-20
380-10
560-8
650-8
740-8
830-8

BOX SQUAT SS Bar
65-15
155-10
205-8
245-6
265-2-10

Deadlifts
135-10
205-6
255-2-6

I only had an hour so thats all I did.

john o
09-13-2010, 04:04 PM
Nice workouts George!

44pirate
09-13-2010, 05:21 PM
Thanks
My chest work is going as planned. The nagging elbow pains are lessoning. I've been taking the ETS from Atlarge for a 12 days now. Maybe thats helping.
My deadlift is getting better but I'm still a little unstable from the floor with my speed work. Hoping it all comes together in two weeks. Not sure if I gonna squat at the comp. Might just be Push Pull for sure, depending how my box squats go I might do the full power.

It's hard to stop lifting altogether when you get hurt especially your back. In the long run your better off just giving it a 10 day rest overall. The back will nag you alot longer if you don't.

Good luck.

44pirate
09-13-2010, 05:25 PM
Chest DE
Red Mini
45-25
95-15
135-10
185-10
205-3-9

DB BENCH
60-10
80-10
100-10
120-10
120-8
TRI PUSHDOWNS
70-10
90-10
110-10
120-10
120-8

Lat Pulldowns
135-10
165-10
195-10
225-10
240-10

Standing Lateral Raises
15-10
20-10
25-10
30-10
35-10

DB Preacher
30-10
40-10
45-10
50-10
55-10

Felt strong elbows aren't hurting as bad, still a little soar.

44pirate
09-14-2010, 03:10 PM
Legs ME
LEG Press
90-20
290-10
470-10
650-5
830-5
920-5

BIX SQUAT SS BAR
155-8
245-5
335-3
365-3
385-1
405-1

Deadlift Pin 9
135-8
225-5
315-5
405-3
455-1
495-1
505-1
515-1

Leg Curls
70-10
90-8
110-8
130-8
150-6

Got over 500 dropping a pin height. Gonna drop another pin height next week, this will put the platrd between 2 -3 inches from the floor. It seems as if my DL is getting better but my squat is not getting better.

john o
09-15-2010, 07:19 PM
Thanks for the advice George. That deadlift is really coming along! It's hard to squat heavy and deadlift heavy every week without one of them suffering a bit. Good news with the bows too!

44pirate
09-17-2010, 08:53 AM
Yesterday
ME BENCH 2brd
45-25
95-15
135-10
225-10
Add 2brd
315-5
375-5
415-3
435-1
445-1
455-1

Hammer Strength Bench
50-15
90-10
180-10
270-10

Floor Tris
50-10
60-10
70-10
80-10

DB Row
80-10
100-10
120-10
140-10

Bowling night, had to quit. Today I'll finish Shoulders and Bi's. PR'd 5 lbs on 2brd. Was a grinder. Damn bowling is hurting my elbow more. LOL

john o
09-17-2010, 05:31 PM
Good job benching with the 2 board pr and all! It's funny that liitle things like bowling can leave you hurting when you are lifting hundreds of pounds for reps.

44pirate
09-17-2010, 05:54 PM
Good job benching with the 2 board pr and all! It's funny that liitle things like bowling can leave you hurting when you are lifting hundreds of pounds for reps.

Thanks John
I was just saying that to my girlfriend LOL. Good luck with your back.

44pirate
09-21-2010, 05:43 AM
9/18 SAT
DE LEG
Leg Press
90-20
290-10
470-10
650-10
740-10

Box Squat SS Bar
65-10
105-8
155-8
205-8
245-8
285-2-10

Speed DL
135-8
225-5
275-5
305-2-6

Leg Curls
70-10
90-10
110-10
120-10
130-10

44pirate
09-21-2010, 05:58 AM
Yesterday
DE BENCH
45-20
ADD Mini bands
45-20
95-15
135-10
185-10
215-3-9
DB BENCH PRESS
60-10
80-10
100-10
120-10
120-10
CABLE PUSHDOWNS
70-10
90-10
100-10
110-10
120-10
PULLDOWNS
135-10
165-10
195-10
225-10
240-10
STANDING LATERAL RAISES
15-10
20-10
25-10
30-10
35-10
DB PREACHER CURL
25-10
30-10
35-19
40-10
45-10

44pirate
09-22-2010, 05:59 AM
ME LEGS YESTERDAY
Leg Press
90-20
290-10
470-5
650-5
830-5
920-5

Deadlift Pin Pulls
Plates are at 2-3 inches from floor
135-10
225-5
315-5
405-3
455-1
I was hoping to get to 500, but my right peck tightened up at the top of the 455 pull. Shut it down there. From this pin height the 455 was a 50lb PR. 500 wasn't out of the question

SSBar Box Squats

65-15
155-5
245-5
335-5
365-3
395-3
405-1
425-1

That's all I could muster for today.

john o
09-22-2010, 03:28 PM
A 50 pound pr is awesome especially when you think you have more in you. Good job all around.

44pirate
09-24-2010, 05:21 AM
Yesterday
ME BENCH 1brd
45-25
95-20
135-15
225-10
add 1 brd
315-5
345-5
365-5
385-3
405-3
415-1
425-1
435-1

Hammer Strength Bench
90-10
180-10
270-8
320-6

Floor tris
60-10
70-10
80-10
90-10

DB Rows
80-10
100-10
140-10
160-10

Off to Bowling. Shoulders and Bi's will be done today after work. I need to get more bowling then beering done on my bowling night.

john o
09-25-2010, 01:02 AM
Always big on those presses George!

44pirate
09-25-2010, 05:40 AM
[QUOTE=john o;2382596]Always big on those presses George![/

Thanks John
Always seems like it's still not big enough. That's the game we play.
May 23 is when I set the 50-54 242 World Record for APA of 415 raw. On the website Scott has the date of the Meet wrong, he has it as the 24, but it was 23, anyway, My 1brd a week from that meet was 425. That is my goal for the OCT 17th meet. 425. So it seems possible for me. Of course my DL goal is 500. As of now I'm just gonna do Push Pull.

44pirate
09-25-2010, 06:11 AM
Yesterday finishing my ME Chest
Smith Press Shoulders
50-10
90-10
140-10
180-8
220-8

DE LEGS
Leg Press
90-20
290-10
470-10
560-10
650-10

Box Squat SS Bar Plus Doubled up Red Minis
65-10
add minis
65-8
115-5
155-5
205-5
225-2-10

Deadlift Speeds
Red Mini Minis
135-8
225-5
275-2-6

Leg Curls

70-10
90-10
110-10
120-10

john o
09-25-2010, 02:46 PM
You are headed in the right direction for that meet for sure. Go get it done!

44pirate
09-28-2010, 07:58 AM
Yesterday
Chest DE
Mini Reds
Bench
45-25
95-20
135-15
185-10
225-10
245-3-9

Hammer Strenght Bench
50-10
90-10
180-10
270-10

Floor Tris
50-10
60-10
70-10
80-10

Lat Pulldowns
150-10
180-10
210-10
240-10

Lateral Raises Bent over
20-10
25-10
30-10
35-10

St Bar Preacher Curl
25-10
45-10
65-10
85-10

44pirate
09-28-2010, 03:58 PM
Today
Me LEGs
Leg Press
90-20
290-10
470-5
650-5
830-5
920-5

Pin Pulls
135-10
225-5
315-5
405-3
455-1
465-0

Hip Abductor
70-10
130-10
150-10
170-10
190-10

GHR
140-10
185-10
230-10
275-10

Leg Curls
70-10
90-10
110-8
130-8
150-8

Couldn't get my feet set right on Pin Pulls, I shuffled on the 405, alot more on the 455 wlhich made the bar rotate to my left on the way up, 465 shuffled them more, just got the bar off the pins and quit. Everything this week feels heavy and sluggish.

john o
09-28-2010, 07:04 PM
You hit it pretty hard on back to back days. When is the last time you took a deload?

44pirate
09-29-2010, 06:57 AM
You hit it pretty hard on back to back days. When is the last time you took a deload?
I'm 18 days out from the Comp. I'll be deloading the week before comp by just doing cardio. I just need more rest, haven't been getting enough. Had a case of vertigo that last 2 days. It's gone today, thank god, last time I had it, lasted 6 mths.

44pirate
10-01-2010, 06:55 AM
Yesterday
ME BENCH 1brd
45-20
95-15
135-10
185-10
225-6
add brd
315-5
365-5
410-3
435-1
445-1 20lb pr

Hammer Strength Bench
50-10
90-10
180-10
270-10
320-10

Cable Pusdowns
80-10
100-10
140-10
160-10

DB Rows
80-10
100-10
140-10
160-10

Smith Seated Shoulder Press
50-10
90-10
140-8
180-8
220-8

EZ Preacher Inside Outside
45-10
65-10
85-10

Good nights rest made me feel strong. At this age sleep is a big factor. I'm getting anxious for the comp.

john o
10-01-2010, 04:12 PM
A 20 pound PR is great news this close to the competition!

44pirate
10-05-2010, 06:11 AM
Yesterday
Chest DE
45-25
95-20
135-15
185-10
225-3-9

Hammer Strength Bench
50-10
90-10
180-10
270-10

Pushdowns
70-10
90-10
110-10
130-10

Lat Puldowns
150-10
180-10
210-10
240-10

Bent Over Lateral Raises
20-10
30-10
35-10
40-10

EZ Preacher Inside Outside
25-10
45-10
65-10

john o
10-05-2010, 06:13 PM
Nice work George!

44pirate
10-05-2010, 06:37 PM
Leg ME
Leg Press
90-20
290-10
470-10
650-10

Deadlift
135-8
225-5
315-5
365-1
415-1
435-1
445-0. Had it pretty good then one end swung forward and I started falling forward so I. Dropped it

GHR
140-10
185-10
230-10

Leg Curls
70-10
90-10
110-8
130-8

44pirate
10-08-2010, 09:32 AM
Yesterday
ME Bench To the Chest
45-10
95-10
135-10
185-5
225-5
275-5
315-3
365-3
395-2
405-1
415-1
425-1 10lb PR and would be a new World Record for Master 50-54 APA_WPA
435-0 I can get this, ran out of steam from all the volume, had it 3/4 up, just didn't want to grind it cause of my elbow issue.

Smith Close grip tris
50-10
90-10
180-10
270-10

DB Rows
80-10
100-10
140-10
160-10

Smith Shoulder Press
50-10
90-10
180-10
230-8

Felt strong on everything. 10days out from Comp.

john o
10-08-2010, 06:46 PM
A world record would be sweet!

44pirate
10-09-2010, 11:47 AM
Yesterday
Leg DE
Leg Press
90-20
290-10
470-10
650-10
740-10

GM SS Bar
65-10
115-8
155-5
245-5
335-5
385-5

GHR
140-10
185-10
230-10
275-10

SMITH SLDL
50-10
90-10
140-10
180-10

44pirate
10-12-2010, 05:53 AM
Yesterday Last Bench workout before Meet 10-17
45-25
95-15
135-10
225-8
275-5
315-4
365-1
405-1
425-1

Smith Tris
90-10
180-10
270-10
320-8

Seated cable Rows
180-10
225-8
255-8
285-8

Smith Seated Shoulder Press
50-10
90-10
180-8
230-8

EZ Preacher Curl I/O
25-10
45-10
65-10
85-10

I'm ready....................

44pirate
10-18-2010, 09:11 AM
Apparently I wasn't ready..................
Bench 405 3 whites easy jumped to 425 wasn't set no go, tried it again, i think I burnt out on the first try at it.
Squat even more pitiful 405 easy 3 whites. 425 pulling up bar bounced off my right chin and started to drift away from me, went to pull it back of course the it wasall out of whack my right groin started to twinge, I gave up dropped it and called it a day. Dissapointing. Back to drawing board.

john o
10-18-2010, 11:22 AM
You certainly worked your ass off and to fall short is naturally disappointing. I'm confident you'll accomplish your goals next time George. Brush yourself off and hold your head high. There is only honor in your dedication and pursuit of excellence.

44pirate
10-18-2010, 12:06 PM
Thank you John.
I appreciate that alot.

44pirate
10-29-2010, 07:23 AM
Yesterday
ME Bench
Reverse Green Bands Bench
135-20
225-10
315-10
365-5
405-5
425-5
445-3
465-3
485-1
505-1
510-1

Hammer Strength Bench
50-10
90-10
180-10
270-10

Tri Pushdown
70-10
90-10
110-10
130-10

Lat Pulldowns
150-10
180-10
210-10
240-10

Smith Soulder Press
50-10
90-10
180-10
200-10

john o
10-29-2010, 11:15 AM
Good to see you moving heavy stuff again George!

44pirate
11-05-2010, 08:29 AM
11/2
Chest DE
45-20
95-20
135-15
185-10
225-10
255-3-9

Hammer press
50-10
90-10
180-10
230-10

Pushdowns
70-10
90-10
110-10
130-10

Lat pulldowns
150-10
180-10
210-10
240-10

Smith press
50-10
90-10
140-10
180-10
DB Preacher curl
25-10
30-10
35-10
40-10

44pirate
11-05-2010, 08:37 AM
11/4
ME Chest
Green Reverse Band
135-10
225-10
315-5
365-5
405-5
425-3
445-3
465-1
485-1
505-1
515-1
DB Bench press
60-10
80-10
100-10
120-10
Tri rope extentions
100-10
120-10
140-10
160-10
180-10
DB rows
80-10
90-10
100-10
110-10
Smith press
50-10
90-10
140-10
180-10

44pirate
11-09-2010, 01:04 PM
11/08
Chest DE
45-25
95-20
135-15
185-10
225-3-9

DB Bench
60-10
80-10
90-10
100-10
120-10

Cable Rope Tri extentions
110-10
130-10
150-10
170-10
190-10

Lat Pulldowns
135-10
165-10
195-10
225-10
240-10

Smith Shoulder Press
50-10
90-10
140-10
180-10
200-10

EZ Precher inside ouside
25-10
45-10
65-10
85-10

44pirate
02-13-2011, 04:15 PM
Well here I go again.! Twelve weeks out from comp. I gonna train for a full power meet. At least that's my goal. As long as my groin and elbow doesn't flare up.

44pirate
02-18-2011, 08:57 AM
2-14
Lasix surgery both eyes came out great.
2-15
Legs
Leg Press
90-20
180-10
270-10
360-10
450-10

GM SS bar
65-10
115-8
155-6
205-6
245-6

Leg Curls
70-10
90-10
110-10

GHR
80-10
100-10
120-10
140-10

Hip Abductors
70-10
100-10
120-10
140-10
160-10
SLDL in SMith Machine
50-10
90-10
140-10
180-10

44pirate
02-18-2011, 09:19 AM
2-16
30 mins precor
ABS
4 different machines

44pirate
02-21-2011, 06:24 PM
ME Bench
Bar 25
95-20
135-15
185-10
225-10
3brd
315-5
365-5
405-3
415-3
425-1
435-1
445-0

Hammer Bench Press
50-10
90-10
180-10
270-10
300-8

Floor Tris
50-10
60-10
70-10
80-10

Dumbell Rows
60-10
80-10
100-10
120-10
140-10

Smith Shoulder Press
50-10
90-10
140-10
180-10
210-8

Preacher Dumbell Curl
35-10
40-40
45-10
55-10

44pirate
02-23-2011, 05:46 AM
2/22
Leg DE
Leg Press
90-10
180-10
270-10
360-10
450-10

SS Bar Box Squat
65-10
115-8
165-8
205-6
245-6
295-6
335-3

SLDL
50-10
90-10
140-10
180-10
210-10

GHR
80-10
100-10
120-10
140-10

Leg Abductor
80-10
120-10
150-10
170-10
190-10

44pirate
02-25-2011, 02:41 PM
2/24
Chest DE
Bench
45-25
95-20
135-10
185-10
225-3x9

Hammer Press
50-10
90-10
140-10
180-10
230-10
Rope Pushdown
60-10
70-10
80-10
90-10
100-10
Seated Row
150-10
180-10
210-10
225-10
240-10

Shoulder Lateral Raise Machine
70-10
90-10
110-10
120-10
130-10
DB Preacher Curl
35-10
40-10
45-10
50-10
55-10

44pirate
02-25-2011, 02:42 PM
A side note. Found out that I'm ranked 25th in Raw Bench for M2 242. You can find it on Powerlifting Watch.

44pirate
02-26-2011, 12:18 PM
2/26
Legs Me
Leg Press
90-10
180-10
270-10
360-10
450-10
540-10

GM SS Bar
65-10
115-8
155-6
205-6
245-6
295-6
335-5

Leg Curls
70-10
90-10
110-10
130-10

Leg Extensions
90-10
120-10
150-10
180-10

44pirate
03-01-2011, 11:24 AM
2/28
ME BENCH
45-25
95-20
135-15
185-10
225-10
2brd
275-5
315-5
365-3
405-3
415-1
425-0

Dumbell Bench
60-10
80-10
100-10
120-10
120-10

Smith Tris
50-10
90-10
180-10
270-8
300-8

DB Rows
80-10
100-10
120-10
140-10
160-10

Standing Shoulder Press
45-10
95-8
135-6
185-6
205-2

DB Preacher
35-10
40-10
45-10
50-10
55-10

44pirate
03-04-2011, 02:19 PM
3/3
Chest DE
45-25
95-20
135-15
185-10
225-8
235-3-9

Hammer Press
50-10
90-10
140-10
180-10
230-10

Tri Pushdown
70-10
90-10
100-10
110-10
120-10

Seated Rows
135-10
165-10
195-10
225-10
240-10

Lateral Raise machine
70-10
90-10
110-10
130-10
150-10

EZ Curl Preacher Inside outside grip
25-10
45-10
65-10
85-10

44pirate
03-07-2011, 06:03 AM
3/5
ME LEGS
Leg Press
90-10
290-10
470-5
660-5
750-3
840-3

GM
65-10
115-8
155-6
205-6
245-6
295-6
335-5

Leg Curls
70-10
90-10
110-10
130-10

Leg Extensions
80-10
120-10
150-10
180-10

Hip Abductors
70-10
120-10
150-10
170-10
190-10

44pirate
03-08-2011, 07:59 AM
3/7
ME BENCH
45-25
95-15
135-10
185-10
225-10
1brd
275-5
315-5
365-3
405-2
415-1

DB Bench Press
60-10
80-10
100-10
120-10
120-10

Nose Breakers H bar
70-10
90-10
110-10
130-10
140-10

Seated DB Shoulder Press
40-10
50-10
60-10
70-10
80-10

Pullups On Machine
90-10
80-10
70-10
60-10
50-10

Preacher DB Curls
35-10
40-10
45-10
50-10
55-10

44pirate
03-09-2011, 06:09 AM
3/8
DE LEGS
Leg Press
90-10
290-10
470-10
650-5
740-5

Zercher Harness Pin 9
95-10
135-6
185-6
225-6
275-6
315-3

SLDL Smith
50-10
90-10
140-10
170-10

Leg Curls
70-10
90-10
110-10

Leg Extensions
90-10
150-10
195-10
235-10

44pirate
03-11-2011, 08:24 AM
3/10
DE CHEST
45-25
95-20
135-15
185-10
205-3-9

Hammer Press
50-10
90-10
140-10
180-10
230-10

Rolling Bench Tris
40-10
50-10
60-10
70-10

Seated Rows
135-10
165-10
195-10
225-10
240-10

Seated Lateral Raice Machine
70-10
90-10
110-10
130-10
140-10
EZ Preacher Curl Inside Outside grip
25-10
45-10
65-10
85-10

44pirate
03-12-2011, 03:23 PM
/11/11 Leg Press in ME Legs GM
5:33:22 PM 90 x 15
5:35:22 PM 290 x 10
5:38:14 PM 470 x 6
5:42:50 PM 650 x 5
5:42:54 PM 740 x 5
5:50:25 PM 830 x 3
5:55:52 PM 920 x 3

3/11/11 Good Morning in ME Legs GM
5:58:33 PM 65 x 10
6:00:13 PM 115 x 8
6:02:37 PM 155 x 5
6:06:49 PM 205 x 5
6:08:08 PM 245 x 5
6:11:15 PM 295 x 5
6:13:43 PM 335 x 5

3/11/11 Leg Curls in ME Legs GM
6:17:07 PM 70 x 10
6:18:30 PM 90 x 10
6:19:55 PM 110 x 10
6:21:33 PM 110 x 10

3/11/11 Leg Extentions in ME Legs GM
6:23:05 PM 105 x 10
6:24:07 PM 150 x 10
6:25:16 PM 195 x 10
6:26:31 PM 225 x 10

3/11/11 Hip Abductor in ME Legs GM
6:27:47 PM 80 x 10
6:30:25 PM 120 x 10
6:30:50 PM 150 x 10
6:31:55 PM 170 x 10

44pirate
03-15-2011, 09:49 AM
3/14/11 BENCH in ME Chest
4:14:03 PM 45 x 25
4:21:06 PM 95 x 15
4:21:07 PM 135 x 15
4:21:15 PM 185 x 6
4:33:27 PM 225 x 6
4:34:54 PM 315 x 5
4:43:17 PM 365 x 3
4:53:54 PM 405 x 1
5:04:50 PM 410 x 1

3/14/11 DB Bench in ME Chest
5:06:11 PM 60 x 10
5:10:27 PM 80 x 10
5:21:52 PM 100 x 10
5:21:53 PM 120 x 10
5:24:15 PM 140 x 8

3/14/11 Floor Tris in ME Chest
5:30:29 PM 50 x 10
5:30:30 PM 60 x 8
5:32:55 PM 70 x 8
5:35:58 PM 80 x 8
5:41:16 PM 90 x 8

3/14/11 SSP in ME Chest
5:44:06 PM 45 x 10
5:46:27 PM 95 x 10
5:49:25 PM 135 x 8
5:54:05 PM 185 x 8
5:59:36 PM 205 x 6

3/14/11 Pullups in ME Chest
6:04:13 PM 90 x 10
6:04:20 PM 70 x 8
6:06:16 PM 50 x 8
6:08:13 PM 30 x 8

3/14/11 EZ Preacher in ME Chest
6:22:31 PM 25 x 10
6:22:32 PM 45 x 10
6:22:34 PM 65 x 10
6:27:29 PM 85 x 10
6:35:31 PM 105 x 10

44pirate
03-16-2011, 06:22 PM
3/15/11 Leg Press in DE Legs
1:41:50 PM 90 x 15
1:41:52 PM 290 x 10
1:41:56 PM 470 x 10
1:45:30 PM 650 x 10

3/15/11 SS Box Squat in DE Legs
1:48:53 PM 65 x 10
1:51:19 PM 105 x 8
1:53:16 PM 155 x 6
1:57:14 PM 245 x 5
2:01:44 PM 295 x 5
2:06:26 PM 335 x 5

3/15/11 Straightleg Smitj in DE Legs
2:13:14 PM 50 x 10
2:16:23 PM 90 x 10
2:19:09 PM 140 x 10
2:22:51 PM 170 x 10

3/15/11 Leg Extentions in DE Legs
2:27:09 PM 105 x 10
2:28:19 PM 150 x 10
2:29:17 PM 195 x 10
2:30:55 PM 225 x 10

3/15/11 Leg Curls in DE Legs
2:32:58 PM 70 x 10
2:34:35 PM 90 x 10
2:36:17 PM 110 x 10
2:39:03 PM 130 x 6

44pirate
03-18-2011, 05:08 AM
3/17/11 DE 40% in DE Chest
4:32:38 PM 45 x 15 Chains 40lb
4:33:21 PM 95 x 10
4:47:11 PM 135 x 10
4:47:15 PM 185 x 3
4:47:18 PM 185 x 3
4:47:21 PM 185 x 3
4:47:25 PM 185 x 3
4:47:29 PM 185 x 3
4:48:50 PM 185 x 3
4:48:56 PM 185 x 3
4:48:59 PM 185 x 3
4:49:02 PM 185 x 3

3/17/11 DB Press in DE Chest
4:52:52 PM 60 x 10
4:53:33 PM 70 x 10
4:53:36 PM 80 x 10
4:53:39 PM 90 x 10
4:53:43 PM 100 x 10

3/17/11 Pushdowns in DE Chest
5:02:29 PM 60 x 10
5:03:24 PM 70 x 10
5:05:03 PM 80 x 10
5:06:27 PM 90 x 10
5:07:47 PM 100 x 10

3/17/11 Lateral Raiae Machine in DE Chest
5:09:36 PM 60 x 10
5:11:01 PM 80 x 10
5:13:18 PM 100 x 10
5:14:42 PM 120 x 10
5:16:02 PM 140 x 10

3/17/11 Low Pully in DE Chest
5:18:51 PM 135 x 10
5:20:30 PM 165 x 10
5:22:54 PM 195 x 10
5:25:20 PM 225 x 10
5:26:06 PM 240 x 10

3/17/11 DB Preacher in DE Chest
5:29:58 PM 35 x 10
5:31:45 PM 40 x 10
5:33:46 PM 45 x 10
5:42:10 PM 50 x 10
5:42:11 PM 55 x 10


Sent from my iPod

44pirate
03-21-2011, 05:00 PM
3/18/11 Leg Press in ME ZERCHER
4:50:29 PM 90 x 15
4:51:31 PM 290 x 10
4:53:26 PM 470 x 10
4:55:28 PM 650 x 5
4:57:53 PM 740 x 5
4:59:21 PM 830 x 5
5:06:26 PM 920 x 5

3/18/11 Zercher Dl in ME ZERCHER
5:12:01 PM 95 x 8
5:14:09 PM 135 x 6
5:16:04 PM 185 x 6
5:19:23 PM 225 x 5
5:21:50 PM 275 x 4
5:25:23 PM 315 x 3

3/18/11 GHR in ME ZERCHER
5:33:24 PM 140 x 10
5:33:27 PM 165 x 10
5:35:21 PM 190 x 10

3/18/11 Hip Abductor in ME ZERCHER
5:38:56 PM 80 x 10
5:39:49 PM 120 x 10
5:41:02 PM 150 x 10
5:42:02 PM 170 x 10
5:43:08 PM 190 x 10

44pirate
03-21-2011, 05:01 PM
3/21/11 2BRD in ME Board Press
4:26:04 PM 45 x 25
4:26:06 PM 95 x 15
4:26:08 PM 135 x 10
4:30:59 PM 185 x 8
4:31:06 PM 225 x 6
4:34:59 PM 275 x 5 2nrd
4:40:52 PM 315 x 5
4:51:22 PM 365 x 3
4:52:57 PM 405 x 3
5:01:39 PM 425 x 1
5:13:05 PM 435 x 1

3/21/11 Hammer Press in ME Board Press
5:13:16 PM 50 x 10
5:13:18 PM 90 x 10
5:15:19 PM 180 x 10
5:18:04 PM 270 x 10
5:23:51 PM 320 x 8

3/21/11 Smith Tri in ME Board Press
5:25:33 PM 90 x 10
5:28:06 PM 180 x 10
5:30:49 PM 270 x 8
5:45:34 PM 290 x 8

3/21/11 Pullups in ME Board Press
5:50:06 PM 90 x 10
5:51:40 PM 70 x 10
5:53:37 PM 50 x 8
5:55:43 PM 30 x 8

3/21/11 Lateral Raiae Machine in ME Board Press
5:57:55 PM 60 x 10
5:59:23 PM 80 x 10
6:00:48 PM 100 x 10
6:02:15 PM 120 x 10
6:04:30 PM 140 x 10

3/21/11 DB Preacher in ME Board Press
6:07:41 PM 40 x 10
6:09:29 PM 45 x 10
6:11:38 PM 50 x 10
6:13:59 PM 55 x 10
6:16:41 PM 60 x 10


Sent from my iPod

44pirate
03-24-2011, 07:33 AM
/22/11 Leg Press in DE Legs 60%
4:21:38 PM 90 x 15
4:21:40 PM 290 x 10
4:21:45 PM 470 x 6
4:26:08 PM 650 x 5
4:26:29 PM 830 x 5
4:37:16 PM 920 x 5

3/22/11 RACKPULLS in DE Legs 60%
4:39:44 PM 135 x 10 Pin 10
4:43:08 PM 225 x 6
4:45:44 PM 315 x 6
4:49:16 PM 405 x 5
4:56:37 PM 455 x 3
5:02:22 PM 475 x 1
5:05:36 PM 495 x 1
5:12:01 PM 515 x 1
I had to change my grip due to tendinites in right elbow. The puling seemed easier.

3/22/11 Leg Curls in DE Legs 60%
5:21:19 PM 70 x 10
5:21:21 PM 90 x 10
5:21:22 PM 110 x 10
5:23:29 PM 130 x 10

3/22/11 Straightleg Smih in DE Legs 60%
5:33:43 PM 50 x 10
5:36:24 PM 90 x 10
5:47:26 PM 140 x 10
5:47:37 PM 180 x 10


Sent from my iPod

44pirate
03-25-2011, 02:02 PM
3/24/11 DE 50% in DE Chest
4:32:56 PM 45 x 25 72lbs chain
4:32:59 PM 95 x 15
4:34:31 PM 135 x 10
4:45:34 PM 185 x 10
4:45:38 PM 205 x 3
4:45:41 PM 205 x 3
4:45:43 PM 205 x 3
4:45:46 PM 205 x 3
4:47:23 PM 205 x 3
4:47:26 PM 205 x 3
4:47:29 PM 205 x 3
4:51:25 PM 205 x 3
4:51:27 PM 205 x 3

3/24/11 Hammer Press in DE Chest
5:00:48 PM 50 x 10
5:01:37 PM 90 x 10
5:03:28 PM 140 x 10
5:04:26 PM 180 x 10
5:10:22 PM 230 x 10

3/24/11 Overhead Pulls in DE Chest
5:13:55 PM 110 x 10
5:14:52 PM 130 x 10
5:15:50 PM 150 x 10
5:17:44 PM 170 x 10
5:20:13 PM 190 x 10

3/24/11 Seated Rows in DE Chest
5:27:54 PM 135 x 10
5:27:56 PM 165 x 10
5:29:47 PM 195 x 10
5:35:42 PM 225 x 10
5:41:25 PM 240 x 10

3/24/11 Lateral Raiae Machine in DE Chest
5:44:29 PM 80 x 10
5:45:05 PM 90 x 10
5:47:24 PM 100 x 10
5:49:55 PM 110 x 10
5:53:49 PM 120 x 10

3/24/11 DB Preacher in DE Chest
5:57:54 PM 35 x 10
5:59:38 PM 40 x 10
6:02:48 PM 45 x 10
6:04:05 PM 50 x 10


Sent from my iPod

44pirate
03-27-2011, 10:43 AM
3/25/11 Leg Press in ME Leg SS
5:55:54 PM 90 x 15
5:56:51 PM 290 x 10
5:58:30 PM 470 x 10
6:00:49 PM 560 x 10
6:07:14 PM 650 x 10

3/25/11 SS Box Squat in ME Leg SS
6:07:25 PM 65 x 10
6:10:39 PM 105 x 8
6:16:10 PM 245 x 5
6:19:09 PM 295 x 5
6:22:20 PM 335 x 5
6:27:05 PM 365 x 2

3/25/11 Leg Extentions in ME Leg SS
6:33:05 PM 105 x 10
6:33:19 PM 150 x 10
6:34:08 PM 195 x 10
6:35:23 PM 225 x 10

3/25/11 GHR in ME Leg SS
6:38:37 PM 140 x 10
6:40:20 PM 165 x 10
6:41:38 PM 190 x 10

3/25/11 Hip Abductor in ME Leg SS
6:44:29 PM 80 x 10
6:45:20 PM 120 x 10
6:46:16 PM 150 x 10
6:47:20 PM 190 x 10


Sent from my iPod

44pirate
03-29-2011, 04:16 PM
3/28/11 2BRD in ME Board Press
4:49:39 PM 45 x 25
4:49:41 PM 95 x 15
4:49:42 PM 135 x 10
4:50:26 PM 185 x 8
4:52:49 PM 225 x 8
5:06:06 PM 275 x 5
5:06:08 PM 315 x 5
5:06:09 PM 365 x 3
5:17:14 PM 405 x 3
5:20:40 PM 425 x 1
5:32:24 PM 435 x 1
5:32:29 PM 440 x 0

3/28/11 Hammer Press in ME Board Press
5:34:18 PM 50 x 10
5:35:42 PM 90 x 10
5:39:11 PM 180 x 10
5:44:22 PM 270 x 10
5:57:25 PM 320 x 8

3/28/11 Smith Tri in ME Board Press
6:03:31 PM 90 x 10
6:03:32 PM 180 x 10
6:05:51 PM 270 x 8
6:09:13 PM 300 x 8

3/28/11 Pullups in ME Board Press
6:12:54 PM 80 x 10
6:16:05 PM 60 x 8
6:17:29 PM 40 x 8
6:20:35 PM 20 x 7

3/28/11 EZ Preacher in ME Board Press
6:41:13 PM 45 x 10
6:41:22 PM 75 x 10
6:41:33 PM 95 x 10
6:41:40 PM 115 x 10

3/28/11 Lateral Raiae Machine in ME Board Press
6:46:09 PM 80 x 10
6:47:59 PM 100 x 10
6:48:02 PM 120 x 10
6:49:08 PM 140 x 10


Sent from my iPod

44pirate
03-30-2011, 05:15 PM
3/30/11 Leg Press in ME Leg SS
4:31:42 PM 90 x 15
4:31:45 PM 290 x 10
4:34:24 PM 470 x 5
4:37:42 PM 650 x 5
4:41:09 PM 830 x 5
4:42:13 PM 920 x 5
4:48:59 PM 965 x 5

3/30/11 SS Box Squat in ME Leg SS
4:58:36 PM 65 x 10
4:58:37 PM 105 x 8
5:03:02 PM 155 x 5
5:06:17 PM 245 x 5
5:09:04 PM 335 x 5
5:13:36 PM 365 x 3
5:18:00 PM 395 x 2

3/30/11 RACKPULLS in ME Leg SS
5:31:44 PM 135 x 10
5:31:45 PM 225 x 6
5:36:23 PM 315 x 6
5:40:32 PM 405 x 5
5:44:59 PM 455 x 3
5:50:04 PM 495 x 1
5:54:43 PM 525 x 1

3/30/11 Straightleg Smitj in ME Leg SS
6:01:33 PM 50 x 10
6:03:44 PM 90 x 10
6:06:12 PM 140 x 10
6:08:55 PM 180 x 10


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44pirate
04-01-2011, 06:39 PM
/31/11 DE 60% in DE Chest
4:36:07 PM 45 x 20
4:36:32 PM 95 x 20 Add 62lbs chain
4:42:37 PM 135 x 15
4:42:40 PM 185 x 10
4:43:36 PM 225 x 3
4:51:55 PM 225 x 3
4:51:57 PM 225 x 3
4:51:58 PM 225 x 3
4:51:59 PM 225 x 3
4:52:00 PM 225 x 3
4:52:01 PM 235 x 3
4:52:02 PM 235 x 3
4:52:04 PM 235 x 3

3/31/11 DB Press in DE Chest
4:53:53 PM 60 x 10
4:54:58 PM 70 x 10
4:56:51 PM 80 x 10
4:58:52 PM 90 x 10
5:01:12 PM 100 x 10

3/31/11 Bench Tris in DE Chest
5:03:59 PM 30 x 10
5:04:40 PM 40 x 10
5:06:31 PM 50 x 10
5:08:50 PM 60 x 10
5:12:09 PM 70 x 10

3/31/11 Incline DB Press in DE Chest
5:15:25 PM 40 x 10
5:17:23 PM 50 x 10
5:19:14 PM 60 x 10
5:21:35 PM 70 x 10


Sent from my iPod

thats all I could muster after the heavy pulls day before.

44pirate
04-02-2011, 02:01 PM
4/2/11 Leg Press in ME Legs GM
1:01:04 PM 90 x 15
1:03:44 PM 290 x 10
1:03:53 PM 470 x 10
1:06:34 PM 650 x 10
1:10:19 PM 740 x 10

4/2/11 Good Morning in ME Legs GM
1:15:31 PM 65 x 10
1:15:34 PM 115 x 8
1:19:02 PM 155 x 8
1:22:30 PM 205 x 5
1:24:39 PM 245 x 5
1:28:23 PM 295 x 5
1:31:13 PM 335 x 5

4/2/11 Zercher Dl in ME Legs GM
Off Pin 10
1:37:32 PM 95 x 8
1:39:30 PM 135 x 6
1:42:28 PM 225 x 5
1:45:31 PM 275 x 5
1:51:41 PM 315 x 4

4/2/11 Leg Curls in ME Legs GM
2:00:16 PM 70 x 10
2:01:44 PM 90 x 10
2:03:17 PM 110 x 10
2:05:07 PM 130 x 10

4/2/11 Hip Abductor in ME Legs GM
2:06:03 PM 80 x 10
2:07:19 PM 120 x 10
2:08:42 PM 150 x 10
2:09:57 PM 190 x 10

4/2/11 Leg Extentions in ME Legs GM
2:11:09 PM 105 x 10
2:12:20 PM 150 x 10
2:13:25 PM 195 x 10
2:14:42 PM 225 x 10


Sent from my iPod

44pirate
04-04-2011, 05:44 PM
4/4/11 1BRD in ME Board Press
4:14:04 PM 45 x 20
4:14:05 PM 95 x 15
4:16:34 PM 135 x 10
4:20:04 PM 185 x 8
4:24:56 PM 225 x 8
4:36:59 PM 275 x 5 Add1 brd
4:37:07 PM 315 x 5
4:44:00 PM 365 x 3
4:48:28 PM 405 x 2
5:01:39 PM 415 x 1
5:12:32 PM 420 x 1
5:12:35 PM 425 x 1

4/4/11 DB Bench in ME Board Press
5:27:50 PM 60 x 10
5:27:51 PM 80 x 10
5:27:53 PM 100 x 10
5:32:31 PM 120 x 10
5:38:18 PM 120 x 10

4/4/11 Smith Tri in ME Board Press
5:43:21 PM 90 x 10
5:45:52 PM 180 x 10
5:50:50 PM 270 x 10
5:58:53 PM 300 x 8
6:02:24 PM 320 x 4

4/4/11 Pullups in ME Board Press
6:05:14 PM 80 x 10
6:06:32 PM 60 x 8
6:07:53 PM 40 x 8
6:09:33 PM 20 x 5

4/4/11 DB Press in ME Board Press
6:12:37 PM 40 x 10
6:20:43 PM 60 x 10
6:20:49 PM 80 x 10
6:23:47 PM 90 x 10

4/4/11 DB Preacher in ME Board Press
6:26:40 PM 35 x 10
6:29:41 PM 45 x 10
6:33:10 PM 55 x 8
6:35:40 PM 65 x 8


Sent from my iPod

44pirate
04-05-2011, 05:04 PM
4/5/11 Leg Press in ME Leg SS
4:45:01 PM 90 x 15
4:45:04 PM 290 x 10
4:45:11 PM 470 x 8
4:45:17 PM 650 x 5
4:47:38 PM 830 x 5
4:55:27 PM 920 x 4

4/5/11 SS Box Squat in ME Leg SS
5:02:53 PM 105 x 8
5:05:50 PM 155 x 6
5:09:29 PM 245 x 5
5:12:51 PM 295 x 5
5:17:19 PM 335 x 5
5:20:02 PM 365 x 3
5:23:53 PM 395 x 1
5:27:35 PM 415 x 1

4/5/11 RACKPULLS in ME Leg SS
5:34:23 PM 135 x 10
5:38:34 PM 245 x 6
5:42:03 PM 335 x 5
5:45:40 PM 425 x 3
5:49:24 PM 475 x 1
5:53:19 PM 515 x 1
6:02:04 PM 535 x 1

4/5/11 GHR in ME Leg SS
6:12:44 PM 140 x 10
6:15:55 PM 185 x 10
6:16:58 PM 230 x 10
6:32:06 PM 265 x 10


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44pirate
04-12-2011, 09:28 AM
4/7/11 DE 40% in DE Chest
4:00:01 PM 45 x 15 Chains 62lb
4:13:52 PM 90 x 15
4:13:54 PM 135 x 10
4:17:00 PM 185 x 3
4:17:01 PM 185 x 3
4:17:02 PM 185 x 3
4:17:04 PM 185 x 3
4:17:05 PM 185 x 3
4:17:06 PM 185 x 3
4:17:13 PM 185 x 3
4:17:15 PM 185 x 3
4:17:27 PM 185 x 3

4/7/11 DB Press in DE Chest
4:26:33 PM 60 x 10
4:32:20 PM 70 x 10
4:32:21 PM 80 x 10
4:36:47 PM 90 x 10
4:36:48 PM 100 x 10

4/7/11 Bench Tris in DE Chest
4:39:30 PM 30 x 10
4:39:32 PM 40 x 10
4:40:42 PM 50 x 10
4:44:36 PM 60 x 10
4:47:01 PM 70 x 10

4/7/11 Incline DB Press in DE Chest
4:49:03 PM 30 x 10
4:50:06 PM 40 x 10
4:52:16 PM 50 x 10
4:54:14 PM 60 x 10
4:58:17 PM 70 x 10

4/7/11 Dumbbell Row in DE Chest
5:01:45 PM 40 x 10
5:05:31 PM 60 x 10
5:06:47 PM 80 x 10
5:09:11 PM 100 x 10
5:12:07 PM 120 x 10

4/7/11 EZ Preacher in DE Chest
5:15:47 PM 25 x 10 Inside outside grips
5:17:21 PM 45 x 10
5:27:55 PM 65 x 10
5:39:54 PM 85 x 10

44pirate
04-12-2011, 09:29 AM
4/8/11 Leg Press in ME ZERCHER
5:22:08 PM 90 x 15
5:22:23 PM 270 x 10
5:24:33 PM 450 x 10
5:27:42 PM 540 x 10
5:31:16 PM 630 x 10

4/8/11 Zercher Dl in ME ZERCHER
5:38:24 PM 135 x 8
5:40:47 PM 185 x 6
5:44:14 PM 225 x 5
5:47:40 PM 275 x 3
5:52:34 PM 315 x 1

4/8/11 GHR in ME ZERCHER
6:03:17 PM 140 x 10
6:06:08 PM 185 x 10
6:08:32 PM 230 x 10
6:11:34 PM 275 x 10

4/8/11 Leg Curls in ME ZERCHER
6:31:48 PM 70 x 10
6:33:10 PM 90 x 10
6:34:32 PM 110 x 10


Sent from my iPod

44pirate
04-12-2011, 09:30 AM
Got an upper chest and head shit, so this week is gonna be a deload.

44pirate
04-13-2011, 12:28 PM
4/12
Bench
45-25
95-25
135-15
225-20
275-10
315-10

Smith Shoulder press
50-10
90-10
140-10
180-10

4 different situp machines 4-15 each

thats all I felt like doing.

44pirate
04-14-2011, 06:36 AM
4/13
Squat
45-25
95-20
135-15
185-10
225-6
315-4
365-2
405-1
435-1
465-1

Deadlift, first time from floor in past 8 mths
135-10
225-6
315-4
365-1
415-1 right pec pain on decent shut it down. Changed stance a little more narrow. The zercher harness is helping to get in a better position from the floor. It felt easier off the floor, this is usually my sticking point.

44pirate
04-15-2011, 07:02 AM
4/14
DE BENCH

45-25
ADD 62lbs of chains -25
95-20
135-15
185-15
205-3-9

DB Bench
60-10
70-10
80-10
90-10
100-10

Bench TRI
30-10
40-10
50-10
60-10
70-10

Incline DB Shoulder Press
30-10
40-10
50-10
60-10
70-10

DB ROWS
60-10
80-10
100-10
120-10
140-10

Preacher EZ Curl inside outside
25-10
45-10
65-10
85-10

44pirate
04-18-2011, 05:36 PM
4/18/11 2BRD in ME Board Press
4:32:21 PM 45 x 25
4:32:22 PM 95 x 15
4:32:25 PM 135 x 10
4:32:26 PM 185 x 8
4:32:29 PM 225 x 8
4:41:22 PM 275 x 5 2brd
4:47:22 PM 315 x 5
4:57:31 PM 365 x 5
4:59:30 PM 405 x 3
5:08:41 PM 415 x 2
5:15:16 PM 425 x 1
5:26:37 PM 435 x 1
5:31:15 PM 440 x 1

4/18/11 DB Bench in ME Board Press
5:33:43 PM 80 x 10
5:37:17 PM 100 x 8
5:46:02 PM 120 x 8
5:46:08 PM 140 x 8
5:50:42 PM 140 x 6

4/18/11 Floor Tris in ME Board Press
5:52:50 PM 50 x 10
5:56:30 PM 60 x 8
5:58:13 PM 70 x 8
6:02:20 PM 80 x 8
6:06:18 PM 90 x 8

4/18/11 DB Press in ME Board Press
6:08:35 PM 50 x 10
6:12:28 PM 60 x 10
6:17:09 PM 80 x 10
6:22:58 PM 90 x 10
6:26:35 PM 100 x 10

4/18/11 T-Bar Row in ME Board Press
6:35:02 PM 100 x 10
6:35:35 PM 145 x 10
6:37:53 PM 190 x 8
6:41:33 PM 215 x 8

4/18/11 EZ Preacher in ME Board Press
6:47:06 PM 25 x 10
6:49:53 PM 75 x 10
6:52:12 PM 95 x 10
6:57:36 PM 115 x 8


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44pirate
04-19-2011, 03:50 PM
4/19/11 Leg Press in DE Legs 60%
3:19:12 PM 90 x 15
3:20:36 PM 290 x 15
3:23:08 PM 470 x 10
3:25:37 PM 650 x 10

4/19/11 SS Box Squat in DE Legs 60%
3:30:35 PM 65 x 10
3:32:29 PM 115 x 6
3:38:12 PM 155 x 6
3:38:19 PM 205 x 6
3:46:04 PM 245 x 6
3:47:00 PM 245 x 2 62lbs chains
3:47:53 PM 245 x 2
3:48:50 PM 245 x 2
3:49:50 PM 245 x 2
3:50:51 PM 245 x 2
3:52:05 PM 245 x 2
3:53:07 PM 245 x 2
3:54:12 PM 245 x 2
3:55:15 PM 245 x 2
3:56:21 PM 245 x 2

4/19/11 Deadlift in DE Legs 60%
4:04:30 PM 135 x 10
4:13:21 PM 185 x 6
4:19:19 PM 185 x 2 62lbs chains
4:32:51 PM 235 x 2
4:32:56 PM 235 x 2
4:33:02 PM 235 x 2
4:33:04 PM 235 x 2
4:33:06 PM 235 x 2
4:33:17 PM 235 x 2

4/19/11 Leg Curls in DE Legs 60%
4:44:26 PM 70 x 10
4:45:36 PM 90 x 10
4:46:46 PM 110 x 10
4:48:23 PM 130 x 8
4:49:45 PM 140 x 8

4/19/11 Straightleg Smitj in DE Legs 60%
4:55:42 PM 50 x 10
4:55:45 PM 90 x 10
4:58:38 PM 140 x 10
5:02:04 PM 180 x 10


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44pirate
04-22-2011, 07:09 AM
4/21
DE Chest
45-25
Add 62lbs chains
95-20
135-15
185-10
225-3-6
235-3-3

Hammer Press
50-15
90-10
140-10
180-10
230-10

DB rolling Bench Tris
40-10
50-10
60-10
70-10
80-10

Incline DB Press
40-10
50-10
60-10
70-10
80-10

DB Rows
60-10
80-10
100-10
120-10
140-10

EZ Preacher Inside Outside grip
25-10
45-10
65-10
85-10

44pirate
04-22-2011, 05:10 PM
4/22/11 SS Box Squat in ME Leg SS
4:42:24 PM 65 x 10
4:42:28 PM 115 x 6
4:43:39 PM 155 x 6
4:46:15 PM 245 x 6
4:49:03 PM 295 x 5
4:54:12 PM 335 x 3
5:00:35 PM 385 x 2
5:04:12 PM 405 x 1

4/22/11 Zercher Dl in ME Leg SS
5:11:27 PM 135 x 6
5:15:14 PM 225 x 6
5:19:18 PM 275 x 5
5:22:27 PM 315 x 3

4/22/11 RACKPULLS in ME Leg SS
5:27:36 PM 225 x 6
5:30:09 PM 315 x 6
5:34:09 PM 405 x 3
5:37:42 PM 455 x 3
6:12:07 PM 495 x 1


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44pirate
04-26-2011, 07:15 AM
/25/11 2BRD in ME Board Press
4:23:23 PM 45 x 25
4:23:25 PM 95 x 15
4:23:26 PM 135 x 10
4:28:01 PM 185 x 10
4:28:05 PM 225 x 10
Add 2brd
4:31:59 PM 275 x 7
4:35:48 PM 315 x 5
4:45:23 PM 365 x 5
4:45:32 PM 405 x 4
5:03:49 PM 425 x 1
5:03:52 PM 435 x 1
5:03:55 PM 445 x 1

4/25/11 DB Bench in ME Board Press
5:08:21 PM 60 x 10
5:11:59 PM 80 x 8
5:15:37 PM 100 x 8
5:25:14 PM 120 x 8
5:25:18 PM 140 x 8

4/25/11 Floor Tris in ME Board Press
5:30:05 PM 55 x 10
5:31:40 PM 65 x 8
5:33:35 PM 75 x 8
5:36:29 PM 85 x 8
5:40:48 PM 95 x 8

4/25/11 DB Shoulder Press in ME Board Press
5:43:16 PM 50 x 10
5:45:04 PM 70 x 8
5:48:08 PM 80 x 8
5:53:13 PM 90 x 8
5:56:25 PM 100 x 8

4/25/11 Dumbbell Row in ME Board Press
6:13:36 PM 60 x 10
6:13:38 PM 80 x 10
6:13:41 PM 100 x 10
6:13:43 PM 120 x 10
6:13:44 PM 140 x 10

EZ Preacher Curls Inside Outside grip
25-10
75-8
95-8
115-8

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44pirate
04-27-2011, 04:49 PM
4/27/11 Box Squat in DE Legs 40%
4:28:27 PM 45 x 20
4:28:35 PM 95 x 10
4:29:01 PM 135 x 8 Add Blue bands
4:29:55 PM 185 x 6
4:32:36 PM 225 x 6
4:36:58 PM 250 x 2
4:37:02 PM 250 x 2
4:37:40 PM 250 x 2
4:38:33 PM 250 x 2
4:39:32 PM 250 x 2
4:43:34 PM 250 x 2
4:44:21 PM 250 x 2
4:45:14 PM 250 x 2
4:46:04 PM 250 x 2

4/27/11 Deadlift in DE Legs 40%
4:58:27 PM 135 x 10
5:11:57 PM 225 x 6
5:12:48 PM 225 x 4 120llbs chains
5:33:10 PM 255 x 2
5:33:14 PM 255 x 2
5:33:17 PM 255 x 2
5:33:21 PM 255 x 2
5:33:24 PM 255 x 2
5:33:30 PM 255 x 2

4/27/11 GHR in DE Legs 40%
5:34:55 PM 140 x 10
5:37:24 PM 185 x 10
5:42:52 PM 230 x 10
5:42:54 PM 275 x 10

4/27/11 Leg Curls in DE Legs 40%
5:44:12 PM 70 x 10
5:45:11 PM 90 x 10
5:46:45 PM 110 x 10
5:48:15 PM 130 x 8

4/27/11 Leg Extentions in DE Legs 40%
5:49:29 PM 105 x 10
5:50:21 PM 150 x 10
5:51:37 PM 195 x 10
5:53:01 PM 225 x 10

4/27/11 Calves in DE Legs 40%
5:55:17 PM 155 x 10
5:56:12 PM 215 x 10
5:57:15 PM 255 x 10
5:58:27 PM 295 x 10


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44pirate
04-29-2011, 06:11 AM
4/28 DE Chest
45-25
add 120lbs of chains-25
95-15
135-10
185-3-9

Hammer Press
50-15
90-15
140-15
180-10
230-10

Bench Tris
30-10
40-10
50-10
60-10
70-10

Smith Shoulder Press
50-10
90-10
140-10
180-10

DB Rows
60-10
80-10
100-10
120-10

DB Preacher
40-10
45-10
50-10
55-10

44pirate
04-30-2011, 01:03 PM
4/30/11 Box Squat in ME Legs Box
12:06:27 PM 45 x 20
12:06:51 PM 45 x 10 Add blue bands
12:07:30 PM 135 x 8
12:10:49 PM 225 x 5
12:11:35 PM 275 x 5
12:17:35 PM 315 x 3
12:22:00 PM 345 x 2
12:25:22 PM 365 x 1
12:33:08 PM 385 x 1
12:34:40 PM 405 x 1

4/30/11 Deadlift in ME Legs Box
12:48:53 PM 135 x 10 Lower pin 6 inches off floor
12:48:55 PM 225 x 6
12:50:18 PM 315 x 4
1:02:30 PM 365 x 3
1:02:36 PM 405 x 1

4/30/11 Zercher Dl in ME Legs Box
1:11:00 PM 135 x 6
1:15:29 PM 225 x 6
275x4
Thats all I had in me.


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44pirate
05-03-2011, 05:34 PM
5/3/11 1BRD in ME Chest
4:29:42 PM 45 x 20
4:29:43 PM 95 x 15
4:29:48 PM 135 x 15
4:31:28 PM 185 x 10
4:35:19 PM 225 x 6
4:39:19 PM 275 x 5 Add 1brd
4:48:04 PM 315 x 5
4:58:17 PM 365 x 3
4:58:24 PM 405 x 3
5:15:57 PM 425 x 1
5:16:01 PM 435 x 1

5/3/11 DB Bench in ME Chest
5:21:05 PM 60 x 10
5:21:09 PM 80 x 10
5:23:37 PM 100 x 8
5:26:32 PM 120 x 8
5:32:34 PM 140 x 8

5/3/11 Nose Breakers in ME Chest
5:36:36 PM 75 x 10
5:38:02 PM 115 x 10
5:41:14 PM 145 x 8
5:44:24 PM 165 x 8
5:51:03 PM 185 x 8

5/3/11 DB Press in ME Chest
5:57:58 PM 50 x 10
5:59:54 PM 70 x 10
6:02:24 PM 80 x 8
6:14:45 PM 90 x 8
6:14:47 PM 100 x 8

5/3/11 Dumbbell Row in ME Chest
6:14:55 PM 80 x 10
6:21:56 PM 100 x 10
6:22:01 PM 140 x 10
6:27:21 PM 160 x 10

5/3/11 DB Preacher in ME Chest
6:30:17 PM 40 x 10
6:32:15 PM 50 x 10
6:36:47 PM 60 x 8
6:38:59 PM 70 x 8


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44pirate
05-06-2011, 05:58 PM
5/6/11 Hammer Press in DE Chest
5:32:22 PM 50 x 15
5:32:23 PM 90 x 15
5:34:22 PM 140 x 15
5:36:41 PM 180 x 10
5:39:34 PM 230 x 10

5/6/11 Bench Tris in DE Chest
5:43:45 PM 40 x 10
5:46:52 PM 50 x 10
5:49:24 PM 60 x 10
5:50:21 PM 70 x 10
5:52:15 PM 80 x 10

5/6/11 DE 60% in DE Chest
6:03:19 PM 45 x 20
6:03:24 PM 90 x 20
6:03:29 PM 135 x 20
6:04:44 PM 185 x 10
6:08:38 PM 225 x 3
6:10:22 PM 225 x 3
6:10:27 PM 225 x 3
6:12:38 PM 225 x 3
6:12:41 PM 225 x 3
6:12:44 PM 225 x 3
6:13:29 PM 225 x 3
6:14:03 PM 225 x 3
6:14:42 PM 225 x 3

5/6/11 Smith Press in DE Chest
6:20:11 PM 50 x 10
6:22:09 PM 90 x 10
6:26:43 PM 140 x 10
6:26:47 PM 180 x 8

5/6/11 Pulldowns in DE Chest
6:29:10 PM 135 x 10
6:30:47 PM 165 x 10
6:33:15 PM 195 x 10
6:34:50 PM 225 x 10

5/6/11 DB Preacher in DE Chest
6:37:23 PM 35 x 10
6:37:27 PM 40 x 10


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44pirate
05-08-2011, 03:58 PM
Forgot this workout
5/5/11 Box Squat in DE Legs 60%
4:30:01 PM 45 x 20
4:30:50 PM 95 x 10
4:32:47 PM 135 x 8
4:37:10 PM 225 x 5
4:39:19 PM 275 x 2
4:40:29 PM 275 x 2
4:41:38 PM 275 x 2
4:42:40 PM 275 x 2
4:43:42 PM 275 x 2
4:45:21 PM 275 x 2
4:46:15 PM 275 x 2
4:47:27 PM 275 x 2
4:48:55 PM 275 x 2
4:53:21 PM 275 x 2

5/5/11 Deadlift in DE Legs 60%
4:54:09 PM 135 x 10
5:09:45 PM 225 x 6
5:10:09 PM 225 x 2 Add 120lbs chain
5:10:14 PM 225 x 2
5:10:18 PM 225 x 2
5:10:21 PM 225 x 2
5:10:28 PM 225 x 2
5:10:29 PM 225 x 2

5/5/11 Leg Curls in DE Legs 60%
5:12:38 PM 70 x 10
5:17:51 PM 90 x 10
5:17:52 PM 110 x 10
5:18:20 PM 130 x 8

That's all I had time for. Bowling night.


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44pirate
05-09-2011, 05:43 PM
5/9/11 Deadlift
4:27:47 PM 135 x 8
4:30:16 PM 225 x 5
4:37:22 PM 315 x 2
4:44:42 PM 365 x 1
5:09:22 PM 405 x 1
5:09:31 PM 425 x 1
5:09:36 PM 445 x 0 Dissapointed here. I just can't seem to pull worth a shit.

5/9/11 Zercher Dl
5:15:10 PM 135 x 6
5:18:14 PM 225 x 5
5:23:16 PM 275 x 3

5/9/11 GHR in
5:26:59 PM 140 x 10
5:28:23 PM 185 x 10
5:29:50 PM 230 x 10
5:40:08 PM 275 x 10

5/9/11 Straightleg Smith
5:43:41 PM 50 x 10
5:48:10 PM 90 x 10
5:51:57 PM 140 x 10


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44pirate
05-11-2011, 05:34 PM
5/11/11 BENCH in ME Chest
4:17:04 PM 45 x 25
4:19:36 PM 95 x 20
4:20:30 PM 135 x 20
4:28:37 PM 185 x 10
4:28:43 PM 225 x 6
4:33:58 PM 315 x 4
4:38:56 PM 365 x 2
5:01:01 PM 405 x 1 Felt heavy.
5:01:06 PM 415 x 1 Butt lifted about an inch.

5/11/11 DB Bench in ME Chest
5:04:08 PM 60 x 10
5:04:16 PM 70 x 10
5:07:49 PM 80 x 10
5:13:31 PM 90 x 10
5:18:29 PM 100 x 10

5/11/11 Nose Breakers in ME Chest
5:23:10 PM 75 x 10
5:25:00 PM 115 x 10
5:29:12 PM 165 x 8
5:33:04 PM 185 x 8

5/11/11 DB Press in ME Chest
5:35:04 PM 50 x 10 Slight incline
5:37:24 PM 70 x 10
5:40:04 PM 80 x 10
5:43:30 PM 90 x 10

5/11/11 Low Pully in ME Chest
5:46:14 PM 135 x 10
5:49:19 PM 165 x 10
5:51:14 PM 195 x 10
5:53:21 PM 225 x 10
5:56:32 PM 255 x 10

5/11/11 EZ Preacher in ME Chest
5:59:28 PM 25 x 10
6:01:12 PM 45 x 10
6:05:24 PM 65 x 10
6:08:41 PM 85 x 10

Sat I'll be competing in Clearwater Fl APA meet.


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44pirate
05-14-2011, 12:19 PM
3rd Annual Lion Heart Gym Meet
Opened with 405 smoked it. 415 smoked it. Tied my world and Fl state record in 50-59 242 class. Went 420 to up it. Smoked it. 425 for a fourth 3 whites.

44pirate
05-16-2011, 05:05 PM
5/16/11 BENCH in DELOAD
4:39:44 PM 45 x 25
4:39:46 PM 95 x 20
4:39:48 PM 135 x 20
4:39:49 PM 185 x 10
4:39:54 PM 225 x 10
4:40:00 PM 275 x 10
4:40:07 PM 315 x 8

5/16/11 Hammer Press in DELOAD
4:42:27 PM 50 x 15
4:44:03 PM 90 x 15
4:44:34 PM 140 x 15
4:46:07 PM 180 x 10

5/16/11 Pushdowns in DELOAD
4:49:01 PM 50 x 15
4:50:56 PM 60 x 15
4:52:42 PM 70 x 15
4:54:29 PM 80 x 10

5/16/11 Smith Press in DELOAD
4:59:14 PM 50 x 10
5:02:15 PM 90 x 10
5:04:18 PM 140 x 10
5:07:57 PM 180 x 8

5/16/11 Pulldowns in DELOAD
5:09:20 PM 135 x 10
5:11:08 PM 165 x 10
5:14:00 PM 195 x 10
5:19:16 PM 225 x 10

5/16/11 EZ Preacher in DELOAD
5:23:16 PM 25 x 10
5:23:17 PM 45 x 10
5:28:00 PM 65 x 10


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44pirate
05-17-2011, 04:52 PM
5/17/11 Leg Press in DE Legs 50%
4:12:56 PM 90 x 15
4:13:44 PM 290 x 15
4:15:48 PM 470 x 10
4:17:54 PM 560 x 10
4:20:00 PM 650 x 10

5/17/11 SS Box Squat in DE Legs 50%
4:29:20 PM 65 x 10
4:29:25 PM 115 x 10
4:36:11 PM 155 x 6
4:36:26 PM 205 x 6
4:37:35 PM 245 x 2
4:38:22 PM 245 x 2
4:39:14 PM 245 x 2
4:40:09 PM 245 x 2
4:41:04 PM 245 x 2
4:41:58 PM 245 x 2
4:42:51 PM 245 x 2
4:43:46 PM 245 x 2
4:44:39 PM 245 x 2
4:45:53 PM 245 x 2
4:46:52 PM 245 x 2
4:47:45 PM 245 x 2

5/17/11 Zercher Dl in DE Legs 50%
4:54:24 PM 135 x 10 Pin 9
4:56:18 PM 185 x 5
4:59:21 PM 225 x 5
5:03:48 PM 275 x 5

5/17/11 Deadlift in DE Legs 50%
5:11:19 PM 135 x 8
5:16:10 PM 225 x 5
5:24:49 PM 225 x 2 Add 120lbs chains
5:24:54 PM 225 x 2
5:24:57 PM 225 x 2
5:25:02 PM 225 x 2
5:25:06 PM 225 x 2
5:25:09 PM 225 x 2

5/17/11 Hip Abductor in DE Legs 50%
5:33:50 PM 80 x 10
5:34:18 PM 120 x 10
5:35:26 PM 150 x 10
5:36:29 PM 170 x 10
5:37:21 PM 190 x 10

5/17/11 GHR in DE Legs 50%
5:40:08 PM 140 x 10
5:41:41 PM 185 x 10
5:43:57 PM 230 x 10
5:45:12 PM 275 x 10


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44pirate
05-19-2011, 02:58 PM
5/19/11 DE 60% in DE Chest
1:07:10 PM 45 x 20
1:07:15 PM 90 x 15
1:07:19 PM 135 x 15
1:09:39 PM 185 x 10
1:10:20 PM 215 x 3
1:10:51 PM 215 x 3
1:11:32 PM 215 x 3
1:12:13 PM 215 x 3
1:12:52 PM 215 x 3
1:13:30 PM 215 x 3
1:14:13 PM 215 x 3
1:15:03 PM 215 x 3
1:19:06 PM 215 x 3

5/19/11 DB Bench in DE Chest
1:22:51 PM 60 x 10
1:25:43 PM 70 x 10
1:27:17 PM 80 x 10
1:32:06 PM 90 x 10
1:32:08 PM 100 x 10

5/19/11 Bench Tris in DE Chest
1:37:27 PM 30 x 10
1:38:06 PM 40 x 10
1:39:51 PM 50 x 10
1:42:41 PM 60 x 10
1:46:39 PM 70 x 10

5/19/11 Smith Press in DE Chest
1:50:58 PM 50 x 10
1:52:31 PM 90 x 10
1:54:21 PM 120 x 10
1:56:17 PM 140 x 10
1:59:55 PM 160 x 10

5/19/11 Pulldowns in DE Chest
2:01:29 PM 135 x 10
2:03:11 PM 165 x 10
2:05:02 PM 195 x 10
2:06:59 PM 210 x 10


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44pirate
05-21-2011, 12:17 PM
5/20

GM SSBAR
65-10
115-10
155-8
205-6
245-6
295-6

Reverse Band Green DL first time ever doing these

225-10
315-8
405-5
455-5
495-3
525-1
545-1

Leg Curls

70-10
90-10
110-10

Thats all i have time for. I like the reverse band DL.

44pirate
05-23-2011, 02:29 PM
5/23/11 3BRD in ME Chest
12:26:50 PM 45 x 20
12:27:25 PM 95 x 15
12:28:52 PM 135 x 10
12:33:29 PM 225 x 10
12:39:07 PM 315 x 5 Add 3brds
12:39:15 PM 365 x 5
12:42:57 PM 405 x 5
12:48:41 PM 425 x 1
12:58:01 PM 435 x 1
12:58:05 PM 445 x 1
1:03:50 PM 455 x 1

5/23/11 Hammer Press in ME Chest
1:06:02 PM 50 x 15
1:06:50 PM 90 x 10
1:08:24 PM 180 x 8
1:10:27 PM 270 x 8
1:13:53 PM 320 x 5

5/23/11 Bench Tris in ME Chest
1:15:11 PM 40 x 10
1:16:32 PM 50 x 10
1:18:21 PM 60 x 8
1:20:10 PM 70 x 8
1:22:03 PM 80 x 8

5/23/11 Lateral Raiae Machine in ME Chest
1:23:40 PM 80 x 10
1:25:12 PM 100 x 10
1:26:34 PM 120 x 10
1:28:10 PM 140 x 10
1:29:59 PM 160 x 8

5/23/11 Low Pully in ME Chest
1:31:33 PM 150 x 10
1:33:17 PM 180 x 10
1:35:02 PM 210 x 8
1:36:37 PM 240 x 8
1:38:38 PM 270 x 8

5/23/11 EZ Preacher in ME Chest
1:42:38 PM 25 x 10
1:46:59 PM 75 x 10
1:47:06 PM 95 x 8


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44pirate
05-24-2011, 06:04 PM
5/24/11 Leg Press in DE Legs 50%
4:20:17 PM 90 x 15
4:22:59 PM 290 x 15
4:24:27 PM 470 x 10
4:28:07 PM 650 x 10
4:30:08 PM 740 x 10

5/24/11 SS Box Squat in DE Legs 50%
4:33:46 PM 65 x 10
4:37:04 PM 115 x 10
4:39:11 PM 155 x 6
4:41:41 PM 245 x 6
4:51:24 PM 265 x 2
4:51:29 PM 265 x 2
4:51:34 PM 265 x 2
4:53:05 PM 265 x 2
4:53:15 PM 265 x 2
4:53:19 PM 265 x 2
4:54:56 PM 265 x 2
4:55:05 PM 265 x 2
4:55:08 PM 265 x 2
4:55:11 PM 265 x 2

5/24/11 Deadlift in DE Legs 50%
5:04:12 PM 135 x 8
5:07:35 PM 225 x 5
5:13:56 PM 275 x 2
5:14:00 PM 275 x 2
5:14:03 PM 275 x 2
5:14:06 PM 275 x 2
5:14:11 PM 275 x 2
5:14:15 PM 275 x 2

5/24/11 GHR in DE Legs 50%
5:20:07 PM 140 x 10
5:21:44 PM 185 x 10
5:23:52 PM 230 x 10
5:26:33 PM 275 x 10

5/24/11 Hip Abductor in DE Legs 50%
5:27:27 PM 80 x 10
5:28:46 PM 120 x 10
5:29:59 PM 150 x 10
5:31:06 PM 170 x 10
5:32:21 PM 190 x 10

5/24/11 Calves in DE Legs 50%
5:34:26 PM 155 x 10
5:35:21 PM 235 x 10
5:36:44 PM 275 x 10
5:37:45 PM 315 x 10


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44pirate
05-28-2011, 02:46 PM
5/28/11 Leg Press in ME Legs GM
2:05:12 PM 90 x 15
2:05:17 PM 180 x 15
2:07:14 PM 360 x 10
2:09:35 PM 540 x 10

5/28/11 Good Morning in ME Legs GM
2:15:13 PM 65 x 10
2:15:15 PM 115 x 8
2:17:57 PM 155 x 8
2:24:48 PM 205 x 5
2:24:50 PM 245 x 5
2:27:03 PM 295 x 5

5/28/11 Reverse Band DL in ME Legs GM
2:37:28 PM 245 x 10
2:41:04 PM 335 x 5
2:44:04 PM 425 x 5
2:48:04 PM 475 x 3
2:52:16 PM 515 x 1
2:56:10 PM 535 x 1
3:00:32 PM 555 x 1

5/28/11 Leg Curls in ME Legs GM
3:10:29 PM 70 x 10
3:11:53 PM 90 x 10
3:13:32 PM 110 x 10

5/28/11 Leg Extentions in ME Legs GM
3:17:58 PM 105 x 10
3:19:18 PM 150 x 10
3:20:56 PM 195 x 10


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44pirate
05-31-2011, 06:20 PM
5/31/11 REVERSE BAND in ME Chest
4:12:56 PM 135 x 20
4:14:35 PM 225 x 10
4:21:46 PM 315 x 5
4:26:02 PM 365 x 5
4:30:39 PM 405 x 5
4:46:03 PM 425 x 3
4:46:08 PM 445 x 3
4:51:00 PM 465 x 2
4:57:42 PM 485 x 1
5:05:43 PM 495 x 1

5/31/11 Hammer Press in ME Chest
5:06:34 PM 90 x 10
5:11:25 PM 180 x 8
5:13:27 PM 230 x 8
5:19:18 PM 270 x 8
5:21:37 PM 320 x 6

5/31/11 Bench Tris in ME Chest
5:23:47 PM 40 x 10
5:25:26 PM 50 x 8
5:28:37 PM 60 x 8
5:30:07 PM 70 x 8
5:33:13 PM 80 x 8

5/31/11 Lateral Raise Machine in ME Chest
5:35:15 PM 80 x 10
5:36:48 PM 100 x 10
5:38:26 PM 120 x 10
5:40:10 PM 140 x 10
5:42:01 PM 160 x 8

5/31/11 Low Pully in ME Chest
5:44:12 PM 135 x 10 Wide Bar
5:47:00 PM 165 x 8
5:50:04 PM 195 x 8
5:54:01 PM 225 x 8
5:57:47 PM 255 x 8

5/31/11 DB Preacher in ME Chest
6:03:38 PM 40 x 10
6:16:39 PM 45 x 8
6:16:46 PM 50 x 10
6:16:49 PM 55 x 10
8:11:16 PM 60 x 10


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44pirate
06-01-2011, 05:44 PM
6/1/11 Box Squat in DE Legs 60%
5:44:34 PM 65 x 10
5:46:06 PM 115 x 10
5:48:06 PM 155 x 8
5:50:43 PM 205 x 6
5:53:22 PM 245 x 6
6:04:13 PM 300 x 2
6:04:17 PM 300 x 2
6:04:25 PM 300 x 2
6:04:29 PM 300 x 2
6:04:32 PM 300 x 2
6:04:35 PM 300 x 2
6:04:38 PM 300 x 2
6:04:41 PM 300 x 2
6:04:45 PM 300 x 2
6:04:48 PM 300 x 2

6/1/11 Deadlift in DE Legs 60%
6:23:29 PM 135 x 8
6:24:36 PM 225 x 5
6:36:48 PM 275 x 2
6:37:07 PM 305 x 2 Coventional
6:37:11 PM 305 x 2
6:37:16 PM 305 x 2
6:37:20 PM 305 x 2
6:37:26 PM 305 x 2
6:37:28 PM 305 x 2

6/1/11 Leg Curls in DE Legs 60%
6:38:56 PM 70 x 10
6:41:42 PM 90 x 10
6:42:58 PM 110 x 10
6:44:44 PM 130 x 10

6/1/11 Hip Abductor in DE Legs 60%
6:46:23 PM 80 x 10
6:47:25 PM 120 x 10
6:48:20 PM 150 x 10
6:49:11 PM 170 x 10
6:50:01 PM 190 x 10

6/1/11 Calves in DE Legs 60%
6:53:43 PM 155 x 10
6:54:29 PM 235 x 10
6:55:14 PM 275 x 10
6:56:07 PM 335 x 10


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44pirate
06-02-2011, 04:34 PM
6/2/11 DE 60% in DE Chest
4:12:18 PM 45 x 20
4:27:18 PM 90 x 15
4:27:20 PM 135 x 15
4:27:25 PM 185 x 15
4:27:29 PM 225 x 3
4:27:31 PM 225 x 3
4:27:34 PM 225 x 3
4:29:13 PM 225 x 3
4:29:15 PM 225 x 3
4:29:18 PM 225 x 3
4:29:21 PM 225 x 3
4:29:24 PM 225 x 3
4:29:26 PM 225 x 3

6/2/11 Hammer Press in DE Chest
4:36:08 PM 50 x 10
4:37:47 PM 90 x 10
4:38:46 PM 140 x 10
4:42:33 PM 180 x 10
4:47:20 PM 230 x 10

6/2/11 Pushdowns in DE Chest
4:50:47 PM 70 x 10
4:51:05 PM 80 x 10
4:54:19 PM 90 x 10
4:55:25 PM 100 x 10
4:58:42 PM 110 x 10

6/2/11 Smith Press in DE Chest
5:03:15 PM 50 x 10
5:03:16 PM 90 x 10
5:05:28 PM 120 x 10
5:07:16 PM 140 x 10
5:10:55 PM 160 x 10

6/2/11 Pulldowns in DE Chest
5:14:46 PM 135 x 10
5:15:49 PM 165 x 10
5:18:15 PM 195 x 10
5:20:49 PM 225 x 10
5:24:14 PM 240 x 10

6/2/11 EZ Preacher in DE Chest
5:32:49 PM 25 x 10
5:32:53 PM 45 x 10
5:35:40 PM 65 x 10
5:41:58 PM 85 x 10


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Three days in a row lifting weights, I ache all over.

44pirate
06-03-2011, 07:15 PM
6/3/11 Zercher Dl in ME ZERCHER
6:07:25 PM 45 x 10
6:10:41 PM 95 x 8
6:13:19 PM 135 x 5
6:16:18 PM 185 x 5
6:23:47 PM 225 x 5
6:24:26 PM 275 x 3
6:29:10 PM 305 x 3
6:33:37 PM 325 x 3
6:37:50 PM 345 x 1
6:43:17 PM 365 x 1 PR 50lbs

6/3/11 RACKPULLS in ME ZERCHER
6:48:31 PM 225 x 6
6:51:00 PM 315 x 5 Pin 10
6:54:30 PM 405 x 3
6:57:45 PM 455 x 1
7:02:10 PM 495 x 1

6/3/11 Leg Extentions in ME ZERCHER
7:08:01 PM 105 x 10
7:09:00 PM 150 x 10
7:09:56 PM 195 x 10
7:11:12 PM 225 x 10


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44pirate
06-06-2011, 06:02 PM
6/6/11 REVERSE BAND in ME Chest
4:21:57 PM 135 x 20
4:23:23 PM 225 x 10
4:28:05 PM 315 x 5
4:31:34 PM 365 x 5
4:37:38 PM 405 x 5
4:43:24 PM 425 x 3
4:52:21 PM 445 x 3
4:56:04 PM 465 x 2
5:06:25 PM 485 x 1
5:06:29 PM 495 x 1

6/6/11 Hammer Press in ME Chest
5:14:11 PM 50 x 10
5:16:00 PM 90 x 10
5:18:25 PM 180 x 10
5:20:36 PM 270 x 8
5:23:38 PM 320 x 8

6/6/11 Bench Tris in ME Chest
5:28:03 PM 50 x 10
5:29:56 PM 60 x 8
5:34:57 PM 70 x 8
5:35:01 PM 80 x 8
5:37:57 PM 90 x 8

6/6/11 Lateral Raiae Machine in ME Chest
5:40:45 PM 80 x 10
5:47:36 PM 110 x 10
5:47:40 PM 130 x 10
5:49:32 PM 150 x 10
5:51:34 PM 170 x 10

6/6/11 Low Pully in ME Chest
5:55:02 PM 150 x 10 Wide Bar
5:58:25 PM 180 x 10
5:59:03 PM 210 x 10
6:00:57 PM 240 x 8
6:04:20 PM 270 x 8

6/6/11 DB Preacher in ME Chest
6:06:57 PM 45 x 10
6:08:52 PM 50 x 8
6:11:22 PM 55 x 8
6:14:20 PM 60 x 8
6:17:00 PM 65 x 8


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44pirate
06-08-2011, 06:01 PM
6/8/11 Box Squat in DE Legs 40%
SS bar
4:26:03 PM 65 x 10
4:26:12 PM 155 x 8
4:28:53 PM 205 x 8
4:30:09 PM 245 x 2
4:31:00 PM 245 x 2
4:31:54 PM 245 x 2
4:32:49 PM 245 x 2
4:33:44 PM 245 x 2
4:34:40 PM 245 x 2
4:35:32 PM 245 x 2
4:36:30 PM 245 x 2
4:37:27 PM 245 x 2
4:38:19 PM 245 x 2

6/8/11 Deadlift in DE Legs 40%
4:58:13 PM 135 x 8
4:58:17 PM 225 x 8
4:58:20 PM 275 x 2
4:58:48 PM 275 x 2
4:59:21 PM 275 x 2
4:59:55 PM 275 x 2
5:00:30 PM 275 x 2
5:00:59 PM 275 x 2

6/8/11 GHR in DE Legs 40%
5:08:51 PM 140 x 10
5:08:52 PM 185 x 10
5:08:58 PM 230 x 10
5:12:03 PM 275 x 10

6/8/11 Leg Extentions in DE Legs 40%
5:15:18 PM 105 x 10
5:16:16 PM 150 x 10
5:17:14 PM 195 x 10
5:18:42 PM 225 x 10

6/8/11 Hip Abductor in DE Legs 40%
5:20:40 PM 90 x 10
5:21:41 PM 120 x 10
5:22:43 PM 150 x 10
5:23:59 PM 170 x 10
190 x 10

6/8/11 Calves in DE Legs 40%
5:26:32 PM 215 x 10
5:27:39 PM 255 x 10
5:29:19 PM 295 x 10
5:30:52 PM 355 x 10


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44pirate
06-11-2011, 01:31 PM
6/11/11 Zercher Dl in ME ZERCHER
1:25:06 PM 135 x 10 Pin 10
1:29:09 PM 185 x 6
1:32:07 PM 225 x 5
1:35:07 PM 275 x 5
1:39:21 PM 315 x 3
1:43:18 PM 335 x 3
1:47:07 PM 355 x 1
1:51:03 PM 375 x 1 PR

6/11/11 RACKPULLS in ME ZERCHER
1:54:36 PM 135 x 10
1:57:00 PM 225 x 6
2:00:32 PM 315 x 5
2:03:44 PM 405 x 3
2:06:53 PM 455 x 1
2:10:54 PM 495 x 1
2:15:21 PM 525 x 1
2:21:15 PM 545 x 1 PR

6/11/11 Leg Curls in ME ZERCHER
2:28:01 PM 70 x 10
2:29:30 PM 90 x 10
2:32:18 PM 110 x 10
2:33:01 PM 130 x 10


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44pirate
06-13-2011, 07:28 PM
6/13/11 2BRD in ME Board Press
4:15:25 PM 45 x 25
4:15:30 PM 95 x 15
4:15:32 PM 135 x 10
4:18:14 PM 185 x 10
4:19:01 PM 225 x 10
4:23:03 PM 315 x 5
4:26:10 PM 365 x 5
4:34:03 PM 405 x 4
4:39:08 PM 425 x 2
4:45:04 PM 435 x 1
4:51:37 PM 445 x 1
4:59:58 PM 450 x 1

6/13/11 DB Bench in ME Board Press
5:00:08 PM 40 x 10
5:01:10 PM 60 x 10
5:04:49 PM 80 x 8
5:07:41 PM 100 x 8
5:11:47 PM 120 x 10

6/13/11 Floor Tris in ME Board Press
5:13:48 PM 40 x 10
5:15:55 PM 60 x 10
5:18:25 PM 70 x 10
5:21:56 PM 80 x 10
5:26:30 PM 90 x 10

6/13/11 DB Press in ME Board Press
5:29:53 PM 50 x 10 Slight Incline
5:32:12 PM 60 x 10
5:37:21 PM 70 x 10
5:37:23 PM 80 x 10
5:41:19 PM 90 x 10

6/13/11 Wide Seated Rows in ME Board Press
5:45:58 PM 165 x 10
5:47:20 PM 195 x 10
5:49:10 PM 225 x 10
5:51:27 PM 255 x 8

6/13/11 EZ Preacher in ME Board Press
5:56:20 PM 25 x 10
5:56:21 PM 45 x 10
6:03:02 PM 65 x 10
6:07:44 PM 85 x 10
6:10:16 PM 105 x 8


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44pirate
06-15-2011, 07:50 AM
6/14/11 Leg Press in DE Legs 50%
5:10:29 PM 90 x 15
5:10:42 PM 270 x 15
5:14:32 PM 450 x 10
5:17:16 PM 540 x 10
5:24:23 PM 630 x 10

6/14/11 SS Box Squat in DE Legs 50%
5:26:11 PM 155 x 8
5:28:59 PM 205 x 8
5:39:07 PM 245 x 6
5:41:45 PM 265 x 2
5:42:33 PM 265 x 2
5:43:45 PM 265 x 2
5:44:39 PM 265 x 2
5:45:07 PM 265 x 2
5:45:58 PM 265 x 2
5:46:54 PM 265 x 2
5:47:53 PM 265 x 2
5:48:54 PM 265 x 2
5:49:46 PM 265 x 2

6/14/11 Deadlift in DE Legs 50%
5:58:19 PM 135 x 8
6:01:06 PM 225 x 8
6:04:57 PM 255 x 2
6:05:33 PM 255 x 2
6:06:14 PM 255 x 2
6:06:56 PM 255 x 2
6:07:33 PM 255 x 2
6:08:25 PM 255 x 2

6/14/11 GHR in DE Legs 50%
6:13:59 PM 140 x 10
6:16:19 PM 185 x 10
6:18:50 PM 230 x 10
6:22:27 PM 275 x 10


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44pirate
06-16-2011, 04:16 PM
16/11 *DE 50% in DE Chest
***4:23:42 PM *45 x 25 *
***4:24:06 PM *45 x 15 *90lbs chains
***4:25:50 PM *95 x 10 *
***4:25:54 PM *135 x 10 *
***4:28:13 PM *185 x 8 *
***4:34:54 PM *205 x 3 *
***4:34:55 PM *205 x 3 *
***4:34:57 PM *205 x 3 *
***4:38:53 PM *205 x 3 *
***4:38:55 PM *205 x 3 *
***4:38:56 PM *205 x 3 *
***4:43:17 PM *205 x 3 *
***4:43:19 PM *205 x 3 *
***4:43:20 PM *205 x 3 *

6/16/11 *Lockouts in DE Chest
***4:50:47 PM *135 x 10 *Pin 4
***4:50:52 PM *225 x 10 *
***4:51:34 PM *315 x 6 *
***4:55:17 PM *365 x 5 *
***4:59:01 PM *405 x 5 *
***5:01:19 PM *425 x 3 *
***5:04:15 PM *445 x 3 *
***5:07:59 PM *455 x 1 *
***5:17:20 PM *475 x 1 *
***5:17:24 PM *485 x 1 *

6/16/11 *DB Press in DE Chest
***5:19:18 PM *40 x 10 *
***5:20:04 PM *50 x 10 *
***5:22:45 PM *60 x 10 *
***5:24:33 PM *70 x 10 *
***5:26:02 PM *80 x 10 *

6/16/11 *Pushdowns in DE Chest
***5:27:44 PM *60 x 10 *
***5:30:09 PM *70 x 10 *
***5:34:23 PM *80 x 10 *
***5:34:30 PM *90 x 10 *
***5:35:03 PM *100 x 10 *

6/16/11 *DB Press in DE Chest
***5:37:42 PM *50 x 10 *
***5:39:49 PM *60 x 10 *
***5:41:47 PM *70 x 10 *
***5:45:46 PM *80 x 10 *
***5:49:41 PM *90 x 10 *

6/16/11 *Wide Seated Rows in DE Chest
***5:52:01 PM *165 x 10 *
***5:53:49 PM *195 x 10 *
***5:56:09 PM *225 x 10 *
***5:58:25 PM *240 x 10 *

6/16/11 *DB Preacher in DE Chest
***6:02:11 PM *35 x 10 *
***6:02:13 PM *40 x 10 *
***6:03:38 PM *45 x 10 *
***6:05:57 PM *50 x 10 *
***6:08:33 PM *55 x 10 *


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44pirate
06-17-2011, 06:19 PM
6/17/11 Box Squat in ME Legs Box
5:32:53 PM 45 x 10
5:34:03 PM 135 x 8
5:36:13 PM 225 x 5
5:42:23 PM 315 x 5
5:44:56 PM 365 x 3
5:49:42 PM 405 x 1
5:54:43 PM 435 x 1
6:00:25 PM 455 x Fail

6/17/11 Leg Press in ME Legs Box
6:09:47 PM 90 x 15
6:09:55 PM 290 x 10
6:13:13 PM 470 x 5
6:18:14 PM 650 x 5
6:24:16 PM 830 x 5
6:24:24 PM 920 x 3
6:36:47 PM 965 x 3

6/17/11 Leg Curls in ME Legs Box
6:41:39 PM 70 x 10
6:42:25 PM 90 x 10
6:44:53 PM 110 x 10
6:47:37 PM 130 x 10

6/17/11 Hip Abductor in ME Legs Box
6:49:28 PM 90 x 10
6:50:27 PM 130 x 10
6:51:06 PM 170 x 10
6:51:10 PM 190 x 10


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44pirate
06-20-2011, 05:51 PM
6/20/11 2BRD in ME Board Press
4:18:49 PM 45 x 25
4:20:40 PM 95 x 15
4:21:21 PM 135 x 10
4:30:44 PM 185 x 10
4:30:46 PM 225 x 10
4:33:29 PM 315 x 5 Add 2brd
4:36:56 PM 365 x 5
4:41:10 PM 405 x 3
4:45:48 PM 430 x 1
4:52:27 PM 440 x 1
4:58:12 PM 450 x 1

6/20/11 DB Bench in ME Board Press
5:05:25 PM 40 x 10
5:08:06 PM 60 x 10
5:10:38 PM 80 x 10
5:15:52 PM 100 x 10
5:16:14 PM 120 x 10

6/20/11 Floor Tris in ME Board Press
5:19:45 PM 40 x 10
5:35:31 PM 60 x 10
5:35:32 PM 70 x 10
5:35:35 PM 80 x 8
5:35:39 PM 90 x 8

6/20/11 DB Press in ME Board Press
5:38:05 PM 50 x 10 Slight Incline
5:40:09 PM 60 x 10
5:42:17 PM 70 x 10
5:44:32 PM 80 x 10
5:46:53 PM 90 x 10

6/20/11 Wide Seated Rows in ME Board Press
5:49:40 PM 165 x 10
5:51:17 PM 195 x 8
5:55:38 PM 225 x 8
5:57:01 PM 240 x 8
5:59:06 PM 240 x 8


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44pirate
06-21-2011, 02:57 PM
DE LEGS
Leg Press
90-25
290-10
470-10
650-10
740-10
SS Bar box
65-15
155-8
245-6
295-2-10
DEADLIFT
275-2-6
Leg. Curls
70-10
90-10
110-10
130-10

Abductor
90-10
130-10
150-10
170-10
190-10

44pirate
06-24-2011, 07:07 AM
6/23/11 DE 60% in DE Chest
4:14:14 PM 45 x 20
4:20:37 PM 90 x 15
4:20:40 PM 135 x 15
4:20:41 PM 185 x 15
4:27:06 PM 225 x 3
4:27:07 PM 225 x 3
4:27:09 PM 225 x 3
4:31:29 PM 225 x 3
4:31:30 PM 225 x 3
4:31:31 PM 225 x 3
4:32:35 PM 225 x 3
4:33:41 PM 225 x 3
4:35:13 PM 225 x 3

6/23/11 DB Press in DE Chest
4:37:25 PM 40 x 10
4:39:30 PM 50 x 10
4:40:34 PM 60 x 10
4:43:38 PM 70 x 10
4:44:45 PM 80 x 10

6/23/11 Pushdowns in DE Chest
4:47:28 PM 60 x 10
4:48:20 PM 70 x 10
4:49:41 PM 80 x 10
4:50:46 PM 90 x 10
4:52:54 PM 100 x 10

6/23/11 DB Press in DE Chest
4:56:30 PM 50 x 10
4:57:11 PM 60 x 10
4:59:10 PM 70 x 10
5:01:30 PM 80 x 10
5:03:48 PM 90 x 10

6/23/11 Wide Seated Rows in DE Chest
5:08:36 PM 135 x 10
5:08:44 PM 165 x 10
5:13:08 PM 195 x 10
5:14:01 PM 225 x 10
5:16:34 PM 240 x 10

6/23/11 EZ Preacher in DE Chest
5:31:36 PM 25 x 10
5:31:39 PM 45 x 10
5:31:41 PM 65 x 10
5:31:49 PM 85 x 10


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44pirate
06-27-2011, 05:36 AM
6/25/11 Leg Press in ME Legs Box
12:33:40 PM 90 x 15
12:35:36 PM 290 x 10
12:37:52 PM 470 x 5
12:40:01 PM 650 x 5
12:43:40 PM 830 x 5
12:46:54 PM 920 x 3
12:51:33 PM 965 x 3
12:54:40 PM 1010 x 3

6/25/11 Box Squat in ME Legs Box
1:03:11 PM 115 x 10 SS Bar
1:04:54 PM 155 x 6
1:08:54 PM 245 x 5
1:13:41 PM 295 x 5
1:18:31 PM 335 x 3
1:23:26 PM 355 x 3
1:28:00 PM 375 x 3
1:32:41 PM 395 x 1
1:36:42 PM 405 x 1
1:41:01 PM 415 x 1
1:45:46 PM 425 x 1

6/25/11 Leg Curls in ME Legs Box
1:55:14 PM 70 x 10
1:56:35 PM 90 x 10
1:57:56 PM 110 x 10
1:59:20 PM 130 x 8


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44pirate
06-27-2011, 06:10 PM
27/11 *2BRD in ME Board Press
***4:26:36 PM *45 x 25 *
***4:26:37 PM *95 x 15 *
***4:26:39 PM *135 x 10 *
***4:29:33 PM *185 x 10 *
***4:38:33 PM *225 x 10 *
***4:38:36 PM *315 x 5 *Add 2nrd
***4:45:29 PM *365 x 5 *
***4:55:54 PM *315 x 5 *
***4:56:00 PM *315 x 5 *
***4:56:10 PM *315 x 5 *

6/27/11 *Hammer Press in ME Board Press
***4:59:43 PM *50 x 10 *
***5:02:16 PM *90 x 10 *
***5:04:12 PM *140 x 10 *
***5:09:19 PM *180 x 10 *
***5:12:43 PM *230 x 10 *

6/27/11 *Overhead Pulls in ME Board Press
***5:15:41 PM *110 x 10 *
***5:17:47 PM *130 x 10 *
***5:20:29 PM *150 x 10 *
***5:23:54 PM *170 x 10 *
***5:27:07 PM *190 x 10 *

6/27/11 *DB Press in ME Board Press
***5:29:10 PM *40 x 10 *
***5:34:25 PM *60 x 10 *
***5:34:26 PM *70 x 10 *
***5:36:41 PM *80 x 10 *
***5:39:36 PM *90 x 10 *

6/27/11 *Low Pully in ME Board Press
***5:43:46 PM *135 x 10 *
***5:47:29 PM *165 x 10 *
***5:49:40 PM *195 x 10 *
***5:52:24 PM *225 x 10 *
***5:55:45 PM *240 x 8 *

6/27/11 *EZ Preacher in ME Board Press
***6:03:31 PM *25 x 10 *
***6:08:43 PM *45 x 10 *
***6:14:07 PM *65 x 10 *
***6:16:03 PM *85 x 10 *


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44pirate
07-01-2011, 07:03 AM
/30/11 DE 40% in DE Chest
5:16:23 PM 45 x 15 120lbs chain
5:16:26 PM 90 x 15
5:17:15 PM 135 x 10
5:21:06 PM 185 x 3
5:21:07 PM 185 x 3
5:21:09 PM 185 x 3
5:23:19 PM 185 x 3
5:23:20 PM 185 x 3
5:23:21 PM 185 x 3
5:27:03 PM 185 x 3
5:27:04 PM 185 x 3
5:27:05 PM 185 x 3

6/30/11 Lockouts in DE Chest
5:35:53 PM 135 x 10
5:35:55 PM 225 x 10
5:37:41 PM 315 x 6
5:39:35 PM 365 x 4
5:41:48 PM 405 x 3

6/30/11 Pushdowns in DE Chest
5:45:06 PM 60 x 10
5:46:25 PM 70 x 10
5:48:06 PM 80 x 10
5:49:14 PM 90 x 10
5:51:30 PM 100 x 10

6/30/11 DB Press in DE Chest
5:54:56 PM 40 x 10
5:55:07 PM 50 x 10
5:56:44 PM 60 x 10
5:58:24 PM 70 x 10
6:01:05 PM 80 x 10

6/30/11 Wide Seated Rows in DE Chest
6:06:52 PM 135 x 10
6:06:55 PM 165 x 10
6:11:54 PM 195 x 10
6:11:56 PM 225 x 10


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Going on 2 week vacation.

44pirate
07-14-2011, 04:28 PM
On vacation had to get a gym fix.
7/09/2011
Bench
45-25
95-15
135-10
225-10
275-8
315-6

DB Press
40-10
50-10
60-10
70-10
80-10

Pushdowns
60-10
70-10
80-10
90-10
100-10

DB Shoulder press
40-10
50-10
60-10
70-10
80-10

Seated Rows
135-10
165-10
195-10
225-10

Preacher EZ
25-10
45-10
65-10
85-10

44pirate
07-14-2011, 04:30 PM
Got up at 5am to catch a plain back.
Went to gym
7/14/11 DE 40% in DE Chest
4:09:15 PM 45 x 15
4:09:51 PM 90 x 15
4:11:50 PM 135 x 10
4:14:42 PM 185 x 3
4:14:44 PM 185 x 3
4:14:45 PM 185 x 3
4:16:33 PM 185 x 3
4:16:36 PM 185 x 3
4:16:38 PM 185 x 3
4:18:43 PM 185 x 3
4:18:44 PM 185 x 3
4:18:45 PM 185 x 3

7/14/11 Lockouts in DE Chest
4:23:17 PM 135 x 10
4:24:58 PM 225 x 10 Pin 4
4:27:51 PM 315 x 5
4:29:59 PM 365 x 5
4:34:01 PM 405 x 5
4:39:25 PM 435 x 3
4:41:51 PM 455 x 3
4:45:46 PM 475 x 1
4:49:10 PM 485 x 0

7/14/11 DB Press in DE Chest
4:52:54 PM 40 x 10
4:55:54 PM 50 x 10
4:55:55 PM 60 x 10
4:58:44 PM 70 x 10
4:59:53 PM 80 x 10

7/14/11 Pushdowns in DE Chest
5:01:38 PM 60 x 10
5:02:30 PM 70 x 10
5:08:35 PM 80 x 10
5:10:08 PM 90 x 10
5:12:17 PM 100 x 10

7/14/11 DB Press in DE Chest
5:15:27 PM 40 x 10
5:19:56 PM 50 x 10
5:20:01 PM 60 x 10
5:22:00 PM 70 x 10
5:25:08 PM 80 x 10

7/14/11 Wide Seated Rows in DE Chest
5:28:04 PM 135 x 10
5:29:26 PM 165 x 10
5:30:44 PM 195 x 10

Felt good to be back home.:moon:

44pirate
07-19-2011, 03:21 PM
7/18/11 Slingshot in ME Chest
4:04:30 PM 45 x 20
4:17:07 PM 95 x 15
4:28:19 PM 135 x 10
4:28:24 PM 185 x 10
4:28:44 PM 225 x 10 Add Slingshot
4:31:36 PM 315 x 5
4:41:30 PM 345 x 5
4:53:25 PM 365 x 5
4:53:34 PM 385 x 3

7/18/11 DB Bench in ME Chest
5:02:27 PM 40 x 10
5:05:50 PM 60 x 10
5:09:15 PM 80 x 10
5:16:16 PM 100 x 10
5:16:17 PM 120 x 10

7/18/11 Bench Tris in ME Chest
5:19:42 PM 40 x 10
5:19:46 PM 60 x 10
5:22:30 PM 70 x 8
5:24:20 PM 80 x 8
5:26:55 PM 90 x 8

7/18/11 Lateral Raiae Machine in ME Chest
5:28:54 PM 80 x 10
5:30:17 PM 110 x 10
5:31:46 PM 130 x 10
5:33:58 PM 150 x 10

7/18/11 Dumbbell Row in ME Chest
5:38:50 PM 80 x 10
5:41:33 PM 100 x 10
5:49:37 PM 120 x 10
5:49:42 PM 140 x 10
5:52:45 PM 160 x 10

7/18/11 EZ Preacher in ME Chest
5:56:51 PM 25 x 10
6:05:37 PM 45 x 10
6:05:41 PM 65 x 10
6:07:41 PM 85 x 10


Sent from my iPod

44pirate
07-19-2011, 03:22 PM
7/19/11 Leg Press in DE Legs 40%
2:03:02 PM 90 x 15
2:05:04 PM 290 x 10
2:06:44 PM 470 x 10
2:09:21 PM 560 x 10

7/19/11 Box Squat in DE Legs 40%
2:15:41 PM 155 x 10
2:21:52 PM 205 x 6
2:24:29 PM 245 x 2
2:25:09 PM 245 x 2
2:26:08 PM 245 x 2
2:27:17 PM 245 x 2
2:28:21 PM 245 x 2
2:29:12 PM 245 x 2
2:30:14 PM 245 x 2
2:31:26 PM 245 x 2
2:32:37 PM 245 x 2
2:33:33 PM 245 x 2

7/19/11 Deadlift in DE Legs 40%
2:40:06 PM 115 x 8
2:43:13 PM 165 x 6
2:45:13 PM 225 x 2
2:46:45 PM 225 x 2
2:47:19 PM 225 x 2
2:48:05 PM 225 x 2
2:48:45 PM 225 x 2
2:49:45 PM 225 x 2

7/19/11 GHR in DE Legs 40%
2:52:42 PM 140 x 10
2:54:01 PM 185 x 10
2:55:37 PM 230 x 10
2:58:42 PM 275 x 10

7/19/11 Calves in DE Legs 40%
3:00:13 PM 215 x 10
3:01:29 PM 255 x 10
3:02:47 PM 295 x 10
3:04:53 PM 335 x 10


Sent from my iPod

44pirate
07-21-2011, 04:20 PM
7/21/11 DE 50% in DE Chest
4:38:32 PM 45 x 25
4:38:42 PM 95 x 15
4:38:49 PM 135 x 15
4:38:57 PM 205 x 3
4:40:36 PM 205 x 3
4:40:38 PM 205 x 3
4:40:39 PM 205 x 3
4:40:40 PM 205 x 3
4:40:41 PM 205 x 3
4:40:42 PM 205 x 3
4:40:43 PM 205 x 3
4:40:43 PM 205 x 3

7/21/11 Lockouts in DE Chest Pin 4
4:40:47 PM 135 x 10
4:40:49 PM 225 x 10
4:40:51 PM 315 x 5
4:44:00 PM 365 x 5
4:47:37 PM 405 x 5
4:52:23 PM 435 x 5

7/21/11 DB Press in DE Chest
4:57:49 PM 40 x 10
4:58:24 PM 50 x 10
5:01:49 PM 60 x 10
5:04:23 PM 70 x 10
5:10:20 PM 80 x 10

7/21/11 Pushdowns in DE Chest
5:12:15 PM 60 x 10
5:12:49 PM 70 x 10
5:13:47 PM 80 x 10
5:16:36 PM 90 x 10
5:17:03 PM 100 x 10

7/21/11 DB Press in DE Chest
5:20:51 PM 40 x 10
5:21:36 PM 50 x 10
5:23:16 PM 60 x 10
5:24:47 PM 70 x 10
5:26:54 PM 80 x 10

7/21/11 Wide Seated Rows in DE Chest
5:28:58 PM 135 x 10
5:30:07 PM 165 x 10
5:31:18 PM 195 x 10
5:34:52 PM 210 x 10
5:38:05 PM 225 x 10

7/21/11 DB Preacher in DE Chest
5:40:27 PM 35 x 10
5:42:10 PM 40 x 10
5:45:28 PM 45 x 10
5:47:34 PM 50 x 10
5:50:14 PM 55 x 10

44pirate
07-25-2011, 05:57 PM
7/25/11 Slingshot in ME Chest
4:20:06 PM 45 x 20
4:29:10 PM 95 x 15
4:29:11 PM 135 x 10
4:32:57 PM 185 x 10
4:54:32 PM 225 x 10
4:54:34 PM 315 x 5 Slingshot
4:54:39 PM 365 x 5
5:05:52 PM 405 x 4

7/25/11 DB Bench in ME Chest
5:10:00 PM 40 x 10
5:14:10 PM 60 x 10
5:18:26 PM 80 x 10
5:23:39 PM 100 x 10
5:23:41 PM 120 x 10

7/25/11 Bench Tris in ME Chest
5:27:11 PM 40 x 10
5:29:01 PM 60 x 10
5:39:27 PM 70 x 10
5:39:28 PM 80 x 10
5:42:29 PM 90 x 10

7/25/11 Lateral Raiae Machine in ME Chest
5:44:32 PM 80 x 10
5:48:17 PM 110 x 10
5:50:05 PM 130 x 10
5:55:36 PM 150 x 10
5:59:28 PM 170 x 10

7/25/11 Dumbbell Row in ME Chest
6:02:44 PM 80 x 10
6:04:40 PM 100 x 10
6:08:00 PM 120 x 10
6:11:03 PM 140 x 10
6:26:30 PM 160 x 10

7/25/11 EZ Preacher in ME Chest
6:26:48 PM 25 x 10
6:26:54 PM 45 x 10
6:35:56 PM 65 x 10
6:41:59 PM 85 x 10


Sent from my iPod

44pirate
07-28-2011, 06:33 PM
7/27/11 Deadlift in ME deadlift
4:28:25 PM 135 x 8
4:29:28 PM 185 x 6
4:34:20 PM 235 x 5
4:38:40 PM 285 x 5
4:43:00 PM 335 x 5
4:47:27 PM 355 x 5
4:52:38 PM 375 x 5

7/27/11 Leg Press in ME deadlift
4:58:02 PM 90 x 15
4:59:15 PM 290 x 10
5:01:30 PM 470 x 5
5:04:40 PM 650 x 5
5:09:18 PM 830 x 5
5:13:44 PM 920 x 5

7/27/11 GHR in ME deadlift
5:20:29 PM 140 x 10
5:21:54 PM 185 x 10
5:24:02 PM 230 x 10
5:25:41 PM 275 x 10

7/27/11 Hip Adductor in ME deadlift
5:27:49 PM 70 x 10
5:29:23 PM 100 x 10
5:30:27 PM 130 x 10
5:31:37 PM 160 x 10
5:32:47 PM 190 x 10


Sent from my iPod

44pirate
07-28-2011, 06:33 PM
7/28/11 DE 60% in DE Chest
4:09:08 PM 45 x 20
4:18:42 PM 90 x 15
4:18:44 PM 135 x 15
4:18:50 PM 185 x 10
4:26:02 PM 225 x 3
4:26:03 PM 225 x 3
4:26:05 PM 225 x 3
4:29:24 PM 225 x 3
4:29:25 PM 225 x 3
4:29:26 PM 225 x 3
4:37:41 PM 225 x 3
4:37:43 PM 225 x 3
4:37:44 PM 225 x 3

7/28/11 Lockouts in DE Chest
4:38:10 PM 135 x 10 Pin 4
4:41:26 PM 225 x 10
4:46:45 PM 315 x 5
4:48:12 PM 365 x 5
4:55:19 PM 405 x 5
5:02:19 PM 435 x 5

7/28/11 DB Bench in DE Chest
5:04:38 PM 40 x 10
5:06:20 PM 60 x 10
5:09:12 PM 70 x 10
5:11:11 PM 80 x 10
5:15:28 PM 90 x 10

7/28/11 Pushdowns in DE Chest
5:19:28 PM 60 x 10
5:20:29 PM 70 x 10
5:22:23 PM 80 x 10
5:22:51 PM 90 x 10
5:24:15 PM 100 x 10

7/28/11 DB Press in DE Chest
5:26:44 PM 40 x 10
5:27:54 PM 50 x 10
5:29:19 PM 60 x 10
5:31:14 PM 70 x 10
5:33:13 PM 80 x 10

7/28/11 Wide Seated Rows in DE Chest
5:37:19 PM 135 x 10
5:38:29 PM 165 x 10
5:40:23 PM 195 x 10
5:42:42 PM 210 x 10
5:46:33 PM 225 x 10

7/28/11 DB Preacher in DE Chest
5:50:12 PM 35 x 10
5:52:05 PM 40 x 10
5:54:09 PM 45 x 10
5:58:02 PM 50 x 10
6:00:01 PM 55 x 10


Sent from my iPod

44pirate
07-31-2011, 08:05 AM
7/29/11 Leg Press in ME Legs
5:23:37 PM 90 x 15
5:27:45 PM 290 x 10
5:27:49 PM 470 x 10
5:31:22 PM 650 x 10

7/29/11 Reverse Band DL in ME Legs
5:42:13 PM 225 x 10
5:42:57 PM 315 x 5
5:46:44 PM 405 x 5
5:50:17 PM 455 x 3
5:56:01 PM 485 x 3
5:59:17 PM 505 x 3
6:03:14 PM 525 x 3


7/29/11 Leg Curls in ME Legs
6:39:31 PM 70 x 10
6:41:37 PM 90 x 10
6:42:11 PM 110 x 10
6:43:43 PM 130 x 8


Sent from my iPod

44pirate
08-10-2011, 05:11 AM
8/9/11 2BRD in ME Board Press
4:14:35 PM 45 x 25
4:14:36 PM 95 x 15
4:16:46 PM 135 x 15
4:31:10 PM 185 x 10
4:31:12 PM 225 x 10
4:35:11 PM 275 x 5 Add 2brd
4:35:16 PM 315 x 5
4:54:16 PM 365 x 5
4:54:17 PM 405 x 2
4:55:16 PM 425 x 1
5:03:07 PM 435 x 1

8/9/11 DB Bench in ME Board Press
5:09:10 PM 40 x 10
5:14:50 PM 60 x 10
5:14:56 PM 80 x 10
5:17:29 PM 100 x 10
5:22:30 PM 120 x 10

8/9/11 Overhead Pulls in ME Board Press
5:24:52 PM 110 x 10
5:26:42 PM 130 x 10
5:29:13 PM 150 x 10
5:30:42 PM 170 x 10
5:34:12 PM 190 x 10

8/9/11 DB Press in ME Board Press
5:37:36 PM 40 x 10
5:39:02 PM 60 x 10
5:41:02 PM 70 x 10
5:43:09 PM 80 x 10
5:45:45 PM 90 x 8

8/9/11 Wide Seated Rows in ME Board Press
5:48:06 PM 135 x 10
5:50:20 PM 165 x 10
5:51:45 PM 195 x 10
5:53:18 PM 210 x 10

8/9/11 EZ Preacher in ME Board Press
5:55:41 PM 25 x 10
5:57:13 PM 45 x 10
5:59:56 PM 65 x 10
6:03:59 PM 85 x 10


Sent from my iPod

44pirate
08-11-2011, 06:18 PM
8/11/11 DE 40% in DE Chest
4:08:29 PM 45 x 25
4:08:59 PM 45 x 15 Add 110lbs chains
4:13:55 PM 95 x 10
4:14:04 PM 135 x 10
4:18:00 PM 185 x 3
4:18:02 PM 185 x 3
4:18:04 PM 185 x 3
4:20:44 PM 185 x 3
4:20:46 PM 185 x 3
4:20:47 PM 185 x 3
4:25:19 PM 185 x 3
4:25:20 PM 185 x 3
4:25:21 PM 185 x 3

8/11/11 Lockouts in DE Chest
4:29:44 PM 135 x 10
4:32:59 PM 225 x 10
4:36:23 PM 315 x 5
4:41:22 PM 365 x 5
4:44:35 PM 405 x 5
4:47:55 PM 415 x 5
4:55:29 PM 425 x 5

8/11/11 Hammer Press in DE Chest
4:58:38 PM 50 x 10
4:59:43 PM 90 x 10
5:02:43 PM 140 x 10
5:03:30 PM 180 x 10
5:05:58 PM 230 x 10

8/11/11 Pushdowns in DE Chest
5:07:50 PM 60 x 10
5:08:41 PM 70 x 10
5:09:52 PM 80 x 10
5:13:26 PM 90 x 10
5:17:41 PM 100 x 10

8/11/11 DB Press in DE Chest
5:20:37 PM 40 x 10
5:22:18 PM 50 x 10
5:24:41 PM 60 x 10
5:26:50 PM 70 x 10
5:33:45 PM 80 x 10

8/11/11 Dumbbell Row in DE Chest
5:37:31 PM 80 x 10
5:39:29 PM 100 x 10
5:41:54 PM 120 x 10
5:44:53 PM 140 x 10
5:48:52 PM 160 x 10

8/11/11 EZ Preacher in DE Chest
5:51:11 PM 25 x 10
5:54:12 PM 45 x 10
5:57:54 PM 65 x 10
6:05:33 PM 85x10

44pirate
08-16-2011, 09:58 AM
8/15/11 2BRD in ME Board Press
4:21:52 PM 45 x 25
4:21:54 PM 95 x 15
4:24:45 PM 135 x 15
4:28:01 PM 185 x 10
4:31:11 PM 225 x 10
4:35:16 PM 275 x 5 Add 2brd
4:49:38 PM 315 x 5
4:52:10 PM 365 x 5
4:58:34 PM 405 x 3
5:05:56 PM 425 x 1
5:13:57 PM 435 x 0

8/15/11 Hammer Press in ME Board Press
5:18:44 PM 50 x 10
5:20:39 PM 90 x 10
5:22:38 PM 180 x 8
5:26:16 PM 230 x 8
5:28:59 PM 270 x 8

8/15/11 Pushdowns in ME Board Press
5:34:07 PM 60 x 10
5:35:09 PM 80 x 10
5:37:36 PM 100 x 10
5:38:50 PM 120 x 10
5:40:29 PM 140 x 10

8/15/11 Smith Press in ME Board Press
5:47:16 PM 50 x 10
5:47:18 PM 90 x 10
5:51:33 PM 140 x 8
5:51:39 PM 180 x 8
5:56:30 PM 210 x 8

8/15/11 T-Bar Row in ME Board Press
5:56:34 PM 100 x 10
5:58:03 PM 150 x 10
6:00:30 PM 200 x 8
6:03:22 PM 225 x 8
6:08:42 PM 250 x 8

8/15/11 DB Preacher in ME Board Press
6:14:21 PM 35 x 10
6:14:22 PM 40 x 10
6:16:57 PM 45 x 10
6:19:31 PM 50 x 10
6:22:28 PM 55 x 10

44pirate
08-16-2011, 01:31 PM
8/16/11 Deadlift in DE Legs 40%
1:45:24 PM 115 x 8
1:48:01 PM 165 x 6
1:51:04 PM 215 x 6
1:54:17 PM 265 x 6
1:58:24 PM 315 x 6

8/16/11 Box Squat in DE Legs 40%
2:04:22 PM 45 x 10
2:08:11 PM 135 x 8
2:08:16 PM 185 x 6
2:20:56 PM 225 x 2
2:21:00 PM 225 x 2
2:21:03 PM 225 x 2
2:21:06 PM 225 x 2
2:21:09 PM 225 x 2
2:21:12 PM 225 x 2
2:21:15 PM 225 x 2
2:21:20 PM 225 x 2
2:21:24 PM 225 x 2
2:21:29 PM 225 x 2
2:21:31 PM 225 x 2
2:21:33 PM 225 x 2

8/16/11 Leg Press in DE Legs 40%
2:23:44 PM 90 x 15
2:26:25 PM 290 x 10
2:28:04 PM 470 x 10
2:31:04 PM 650 x 5
2:33:38 PM 830 x 5

8/16/11 GHR in DE Legs 40%
2:38:46 PM 140 x 10
2:40:29 PM 185 x 10
2:42:46 PM 230 x 10
2:45:27 PM 275 x 10

8/16/11 Hip Abductor in DE Legs 40%
2:46:26 PM 90 x 10
2:47:44 PM 130 x 10
2:48:59 PM 170 x 10
2:50:46 PM 190 x 10

8/16/11 Calves in DE Legs 40%
2:52:22 PM 215 x 10
2:53:35 PM 255 x 10
2:54:48 PM 295 x 10
2:56:32 PM 335 x 10

44pirate
08-18-2011, 04:57 PM
8/18/11 DE 50% in DE Chest
4:20:48 PM 45 x 25
4:23:45 PM 45 x 15 Add 110lbs chain
4:29:43 PM 135 x 15
4:35:33 PM 205 x 3
4:35:34 PM 205 x 3
4:35:35 PM 205 x 3
4:41:50 PM 205 x 3
4:41:51 PM 205 x 3
4:41:53 PM 205 x 3
4:52:28 PM 205 x 3
4:52:29 PM 205 x 3
4:52:30 PM 205 x 3

8/18/11 Lockouts in DE Chest
4:52:41 PM 135 x 10 Pin 5
4:56:14 PM 185 x 5
4:58:19 PM 225 x 5
5:01:30 PM 315 x 5
5:05:49 PM 365 x 5
5:10:49 PM 405 x 4

8/18/11 DB Bench in DE Chest
5:12:03 PM 40 x 10
5:17:11 PM 60 x 10
5:17:14 PM 80 x 10
5:21:08 PM 90 x 10
5:21:11 PM 100 x 10

8/18/11 Overhead Pulls in DE Chest
5:23:33 PM 100 x 10
5:24:47 PM 120 x 10
5:25:58 PM 140 x 10
5:27:11 PM 160 x 10
5:28:38 PM 180 x 10

8/18/11 DB Press in DE Chest
5:32:04 PM 40 x 10
5:33:18 PM 50 x 10
5:34:45 PM 60 x 10
5:38:46 PM 70 x 10
5:39:36 PM 80 x 10

8/18/11 Wide Seated Rows in DE Chest
5:42:10 PM 135 x 10
5:43:48 PM 165 x 10
5:45:21 PM 195 x 10
5:47:19 PM 210 x 10
5:49:58 PM 225 x 10

8/18/11 EZ Preacher in DE Chest
5:54:05 PM 25 x 10
5:54:07 PM 45 x 10
6:06:42 PM 65 x 10
6:09:50 PM 85 x 10

44pirate
08-20-2011, 02:27 PM
8/20/11 Reverse Band Deadlift in ME deadlift
1:04:45 PM 245 x 10 Green and purple band
1:04:52 PM 335 x 10
1:09:19 PM 425 x 6
1:12:41 PM 475 x 6
1:20:25 PM 505 x 5
1:25:06 PM 525 x 5
1:29:11 PM 545 x 5
1:35:37 PM 565 x 3

8/20/11 Leg Press in ME deadlift
1:44:26 PM 200 x 15
1:44:57 PM 380 x 10
1:53:08 PM 560 x 10
1:56:01 PM 650 x 10
2:00:12 PM 740 x 10

8/20/11 Leg Curls in ME deadlift
2:02:06 PM 70 x 10
2:03:21 PM 90 x 10
2:04:45 PM 110 x 10
2:06:23 PM 130 x 10

44pirate
08-23-2011, 06:20 PM
8/23/11 Deadlift in DE Legs 60%
4:38:21 PM 115 x 8
4:41:40 PM 165 x 5
4:45:43 PM 215 x 5
4:49:25 PM 265 x 5
4:55:09 PM 315 x 5

8/23/11 SS Box Squat in DE Legs 60%
5:03:38 PM 155 x 8
5:06:52 PM 205 x 5
5:10:26 PM 255 x 2
5:11:57 PM 255 x 2
5:12:51 PM 255 x 2
5:13:56 PM 255 x 2
5:14:48 PM 255 x 2
5:16:50 PM 255 x 2
5:23:03 PM 255 x 2
5:30:18 PM 255 x 2
5:30:21 PM 255 x 2
5:30:24 PM 255 x 2

8/23/11 Good Morning in DE Legs 60%
5:31:49 PM 65 x 10 SS bar
5:35:30 PM 115 x 8
5:37:15 PM 155 x 8
5:39:52 PM 205 x 6
5:43:22 PM 245 x 6

8/23/11 GHR in DE Legs 60%
5:48:07 PM 140 x 10
5:49:24 PM 185 x 10
5:52:14 PM 230 x 10
5:53:48 PM 275 x 10

8/23/11 Leg Curls in DE Legs 60%
5:56:48 PM 50 x 10
5:58:10 PM 70 x 10
5:59:45 PM 90 x 10
6:01:55 PM 110x10

44pirate
08-26-2011, 07:09 AM
8/25/11 DE 60% in DE Chest
3:55:06 PM 45 x 20
3:55:37 PM 45 x 15 Add 80lb chains
3:59:37 PM 95 x 15
3:59:41 PM 135 x 10
4:02:25 PM 185 x 10
4:07:36 PM 225 x 3
4:07:38 PM 225 x 3
4:07:39 PM 225 x 3
4:14:18 PM 225 x 3
4:14:19 PM 225 x 3
4:14:21 PM 225 x 3
4:17:50 PM 225 x 3
4:17:52 PM 225 x 3
4:17:53 PM 225 x 3

8/25/11 Lockouts in DE Chest
4:24:40 PM 135 x 10
4:26:20 PM 225 x 5
4:28:58 PM 315 x 5
4:32:45 PM 365 x 5
4:35:37 PM 405 x 5
4:39:46 PM 435 x 4

8/25/11 Hammer Press in DE Chest
4:43:38 PM 50 x 10
4:45:01 PM 90 x 10
4:47:21 PM 140 x 10
4:48:51 PM 180 x 10
4:51:49 PM 230 x 10

8/25/11 Nose Breakers in DE Chest
4:54:55 PM 75 x 10
4:57:23 PM 115 x 10
5:00:53 PM 145 x 10
5:04:35 PM 155 x 10
5:10:23 PM 165 x 10

8/25/11 DB Press in DE Chest
5:12:34 PM 40 x 10
5:15:27 PM 50 x 10
5:17:02 PM 60 x 10
5:20:19 PM 70 x 10
5:23:12 PM 80 X 10

8/25/11 Pulldowns in DE Chest
5:30:54 PM 135 x 10
5:30:56 PM 165 x 10
5:32:42 PM 195 x 10
5:34:51 PM 225 x 10
5:37:21 PM 240 x 10

8/25/11 DB Preacher in DE Chest
5:39:11 PM 35 x 10
5:41:52 PM 40 x 10
5:41:53 PM 45 x 10
5:43:25 PM 50 x 10
5:45:20 PM 55 x 10

44pirate
08-26-2011, 05:42 PM
Gym Buddy Set Report on Aug 26, 2011

All Workouts and All Exercises
Between Aug 26, 2011 and Aug 26, 2011


8/26/11 *Deadlift in ME deadlift
***5:42:56 PM *135 x 8 *
***5:46:05 PM *225 x 5 *
***5:51:36 PM *275 x 3 *
***5:54:53 PM *325 x 3 *
***6:00:16 PM *375 x 3 *
***6:05:19 PM *405 x 3 *

8/26/11 *Reverse Band Deadlift in ME deadlift
***6:17:04 PM *245 x 10 *
***6:17:11 PM *335 x 6 *
***6:18:39 PM *425 x 5 *
***6:21:40 PM *475 x 5 *
***6:25:29 PM *525 x 3 *
***6:30:22 PM *575 x 3 *
***6:35:05 PM *600 x 3 *


Sent from my iPod

44pirate
08-30-2011, 12:59 PM
8/30/11 SS Box Squat in DE Legs 60%
11:42:53 AM 65 x 10
11:44:01 AM 155 x 8
11:46:14 AM 205 x 6
11:49:33 AM 245 x 6
11:53:45 AM 295 x 2
11:53:49 AM 295 x 2
11:53:53 AM 295 x 2
11:54:47 AM 295 x 2
11:57:53 AM 295 x 2
11:57:57 AM 295 x 2
11:58:01 AM 295 x 2
11:58:06 AM 295 x 2
11:59:00 AM 295 x 2

8/30/11 RACKPULLS in DE Legs 60%
12:21:41 PM 135 x 10
12:22:27 PM 225 x 5
12:26:42 PM 315 x 5
12:30:21 PM 405 x 3

8/30/11 Straightleg Smitj in DE Legs 60%
12:36:33 PM 50 x 10
12:43:11 PM 90 x 10
12:45:48 PM 140 x 10

8/30/11 Leg Extentions in DE Legs 60%
12:49:01 PM 105 x 10
12:50:02 PM 135 x 10
12:51:06 PM 165 x 10

44pirate
09-01-2011, 06:41 AM
8/30/11 1BRD in ME Board Press
4:16:30 PM 45 x 20
4:16:31 PM 95 x 15
4:19:04 PM 135 x 15
4:23:03 PM 225 x 10
4:28:23 PM 275 x 5
4:33:29 PM 305 x 5
4:38:46 PM 335 x 5
4:46:42 PM 365 x 3
4:56:57 PM 405 x 3

8/30/11 DB Bench in ME Board Press
5:00:02 PM 60 x 10
5:02:22 PM 80 x 10
5:05:28 PM 100 x 8
5:12:03 PM 120 x 8
5:16:17 PM 140 x 8

8/30/11 Bench Tris in ME Board Press
5:18:29 PM 40 x 10
5:20:40 PM 60 x 10
5:22:35 PM 70 x 10
5:25:05 PM 80 x 10
5:28:00 PM 90 x 8

8/30/11 DB Press in ME Board Press
5:31:31 PM 40 x 10
5:33:46 PM 50 x 10
5:35:34 PM 60 x 10
5:39:45 PM 70 x 10
5:43:44 PM 80 x 10

8/30/11 Wide Seated Rows in ME Board Press
5:51:39 PM 135 x 10
5:53:27 PM 165 x 10
5:56:50 PM 195 x 10
6:00:05 PM 210 x 10
6:05:10 PM 225 x 10

8/30/11 EZ Preacher in ME Board Press
6:12:00 PM 25 x 10
6:14:13 PM 45 x 10
6:20:55 PM 65 x 10
6:33:03 PM 85 x 10
6:35:01 PM 105 X 10

Two sessions in one day. Beat me up, it's thursday and I'm still hurting in the elbows. Note to self, WTF were you thinking too old for that shit.

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44pirate
09-02-2011, 09:16 AM
9/1/11 DE 40% in DE Chest
4:14:29 PM 45 x 25
4:14:39 PM 95 x 15
4:21:21 PM 135 x 10
4:21:29 PM 185 x 3
4:21:40 PM 185 x 3
4:21:41 PM 185 x 3
4:24:11 PM 185 x 3
4:24:13 PM 185 x 3
4:24:14 PM 185 x 3
4:26:57 PM 185 x 3
4:26:59 PM 185 x 3
4:27:00 PM 185 x 3

9/1/11 Hammer Press in DE Chest
4:29:13 PM 50 x 15
4:30:18 PM 90 x 10
4:31:29 PM 140 x 10
4:32:47 PM 180 x 10
4:34:19 PM 180 x 10

9/1/11 Nose Breakers in DE Chest
4:38:48 PM 75 x 10
4:43:13 PM 85 x 10
4:43:17 PM 95 x 10
4:43:26 PM 105 x 10
4:45:19 PM 115 x 10

9/1/11 Lateral Raiae Machine in DE Chest
4:49:36 PM 60 x 10
4:52:50 PM 80 x 10
4:55:09 PM 100 x 10
4:58:51 PM 120 x 10
5:02:34 PM 140 x 10

9/1/11 Pulldowns in DE Chest
5:06:23 PM 120 x 10
5:12:04 PM 150 x 10
5:12:56 PM 180 x 10
5:17:13 PM 210 x 10
5:19:28 PM 225 x 10

9/1/11 DB Preacher in DE Chest
5:22:36 PM 35 x 10
5:26:32 PM 40 x 10
5:29:30 PM 45 x 10
5:38:12 PM 50 x 10
5:38:14 PM 55 x 10


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44pirate
09-03-2011, 06:18 PM
9/3/11 Deadlift in ME deadlift
9:54:29 AM 135 x 8
9:58:05 AM 225 x 5
10:01:04 AM 275 x 3
10:06:24 AM 325 x 3
10:14:16 AM 375 x 3
10:18:11 AM 425 x 2

9/3/11 Zercher Dl in ME deadlift
10:25:01 AM 135 x 6
10:28:38 AM 185 x 6
10:32:06 AM 235 x 5
10:36:40 AM 285 x 3

9/3/11 Leg Curls in ME deadlift
10:40:17 AM 50 x 10
10:41:48 AM 70 x 10
10:43:18 AM 90 x 10
10:44:49 AM 110 x 10

9/3/11 Hip Abductor in ME deadlift
10:46:17 AM 90 x 10
10:47:27 AM 130 x 10
10:48:49 AM 160 x 10
10:49:56 AM 190 x 10

44pirate
09-06-2011, 06:23 PM
9/6/11 BENCH in ME Chest
4:12:50 PM 45 x 25
4:15:46 PM 95 x 15
4:18:13 PM 135 x 10
4:20:44 PM 185 x 10
4:28:47 PM 225 x 5
4:28:52 PM 255 x 5
4:35:38 PM 285 x 3
4:40:30 PM 325 x 3
4:48:02 PM 365 x 3
4:53:13 PM 385 x 3
5:01:43 PM 405 x 1
5:16:18 PM 415 x 1
5:20:43 PM 420 x 1

9/6/11 Hammer Press in ME Chest
5:26:13 PM 50 x 15
5:26:15 PM 90 x 10
5:29:28 PM 180 x 8
5:31:16 PM 230 x 8
5:36:01 PM 270 x 8

9/6/11 Bench Tris in ME Chest
5:44:54 PM 40 x 10
5:50:13 PM 60 x 10
5:50:15 PM 70 x 8
5:52:34 PM 80 x 8
5:55:59 PM 90 x 8

9/6/11 Lateral Raiae Machine in ME Chest
5:58:32 PM 80 x 10
6:00:12 PM 110 x 10
6:02:08 PM 130 x 8
6:07:06 PM 150 x 8
6:12:31 PM 170 x 8

9/6/11 Dumbbell Row in ME Chest
6:20:02 PM 80 x 10
6:20:03 PM 100 x 10
6:22:09 PM 120 x 10
6:25:27 PM 140 x 8
6:30:16 PM 160 x 8

9/6/11 EZ Preacher in ME Chest
6:34:09 PM 25 x 10
6:36:12 PM 45 x 10
6:38:56 PM 65 x 10
6:44:32 PM 85 x 10
6:48:49 PM 105 x 10

44pirate
09-07-2011, 06:33 PM
9/7/11 Deadlift in DE Legs 40%
5:16:11 PM 115 x 8
5:18:20 PM 165 x 5
5:21:50 PM 215 x 5
5:25:57 PM 265 x 5
5:30:11 PM 315 x 5
5:35:05 PM 345 x 5

9/7/11 SS Box Squat in DE Legs 40%
5:44:20 PM 65 x 10
5:47:51 PM 155 x 8
5:55:23 PM 205 x 6
6:03:30 PM 205 x 2
6:03:33 PM 205 x 2
6:03:38 PM 205 x 2
6:03:41 PM 205 x 2
6:03:45 PM 205 x 2
6:03:48 PM 205 x 2
6:03:51 PM 205 x 2
6:03:54 PM 205 x 2
6:03:57 PM 205 x 2
6:04:00 PM 205 x 2
6:04:02 PM 205 x 2

9/7/11 Straightleg Smitj in DE Legs 40%
6:07:15 PM 50 x 10
6:09:22 PM 90 x 10
6:12:15 PM 140 x 10
6:15:40 PM 170 x 10

9/7/11 Calves in DE Legs 40%
6:19:17 PM 215 x 10
6:20:20 PM 255 x 10
6:21:26 PM 295 x 10
6:22:39 PM 335 x 10

9/7/11 Leg Extentions in DE Legs 40%
6:24:03 PM 105 x 10
6:25:07 PM 135 x 10
6:26:13 PM 165 x 10
6:27:19 PM 195 x 10


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44pirate
09-09-2011, 07:11 AM
9/8/11 DE 50% in DE Chest
4:19:20 PM 45 x 25
4:19:27 PM 95 x 15
4:22:33 PM 135 x 15
4:27:02 PM 185 x 10
4:32:11 PM 205 x 3
4:32:12 PM 205 x 3
4:32:14 PM 205 x 3
4:35:51 PM 205 x 3
4:35:53 PM 205 x 3
4:35:54 PM 205 x 3
4:39:14 PM 205 x 3
4:39:15 PM 205 x 3
4:39:16 PM 205 x 3

9/8/11 Hammer Press in DE Chest
4:41:04 PM 50 x 15
4:42:23 PM 90 x 15
4:44:13 PM 140 x 15
4:48:50 PM 180 x 10
4:50:15 PM 210 x 10

9/8/11 Overhead Pulls in DE Chest
4:53:14 PM 70 x 10
4:54:03 PM 90 x 10
4:55:55 PM 110 x 10
4:57:18 PM 130 x 10
5:02:07 PM 150 x 10

9/8/11 Lateral Raiae Machine in DE Chest
5:02:49 PM 70 x 10
5:04:15 PM 90 x 10
5:05:54 PM 110 x 10
5:08:45 PM 130 x 10
5:12:10 PM 150 x 10

9/8/11 Pulldowns in DE Chest
5:17:50 PM 120 x 10
5:17:52 PM 150 x 10
5:19:23 PM 180 x 10
5:24:30 PM 210 x 10
5:26:25 PM 240 x 10

9/8/11 DB Preacher in DE Chest
5:29:27 PM 35 x 10
5:31:18 PM 40 x 10
5:39:25 PM 45 x 10
5:39:26 PM 50 x 10
5:39:28 PM 55 x 10


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44pirate
09-09-2011, 04:50 PM
9/9/11 Reverse Band Deadlift in ME deadlift
4:48:21 PM 245 x 10
4:49:04 PM 335 x 6
4:54:08 PM 425 x 5
4:57:04 PM 515 x 5
5:01:05 PM 565 x 3
5:06:03 PM 615 x 3

9/9/11 Zercher Dl in ME deadlift
5:16:55 PM 135 x 6 Pin 10
5:21:14 PM 185 x 6
5:24:06 PM 235 x 5
5:28:41 PM 285 x 5

9/9/11 Leg Curls in ME deadlift
5:33:45 PM 60 x 10
5:34:57 PM 80 x 10
5:36:30 PM 100 x 10
5:37:50 PM 120 x 10


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44pirate
09-14-2011, 11:07 AM
/13/11 SS Box Squat in DE Legs 60%
5:18:11 PM 65 x 10
5:18:21 PM 115 x 10
5:18:30 PM 155 x 8
5:21:32 PM 205 x 6
5:23:48 PM 245 x 6
5:35:36 PM 265 x 2
5:35:40 PM 265 x 2
5:35:43 PM 265 x 2
5:35:46 PM 265 x 2
5:35:49 PM 265 x 2
5:35:53 PM 265 x 2
5:36:01 PM 265 x 2
5:36:05 PM 265 x 2

9/13/11 Deadlift in DE Legs 60%
5:44:36 PM 135 x 6 45
5:47:44 PM 185 x 5
5:50:14 PM 235 x 5
5:53:19 PM 285 x 5
5:56:35 PM 335 x 5
6:04:40 PM 365 x 5

9/13/11 Good Morning in DE Legs 60%
6:12:02 PM 65 x 10
6:12:04 PM 115 x 8
6:14:57 PM 155 x 8
6:17:30 PM 205 x 5
6:20:18 PM 245 x 5
6:29:42 PM 295 x 5

9/13/11 Straightleg Smitj in DE Legs 60%
6:35:30 PM 50 x 10
6:35:32 PM 90 x 10
6:37:41 PM 140 x 10
6:40:51 PM 180 x 10

9/13/11 Leg Extentions in DE Legs 60%
6:43:38 PM 105 x 10
6:44:41 PM 150 x 10
6:45:58 PM 180 x 10
6:47:22 PM 210 x 10


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44pirate
09-14-2011, 11:12 AM
Forgot day before.
9/12/11 BENCH in ME Chest
4:12:57 PM 45 x 25
4:16:02 PM 95 x 15
4:19:58 PM 135 x 10
4:25:17 PM 225 x 5
4:32:43 PM 275 x 5
4:32:48 PM 315 x 3
4:40:13 PM 365 x 3
4:53:15 PM 405 x 1
4:58:00 PM 415 x 1
5:06:33 PM 425 x 1

9/12/11 Hammer Press in ME Chest
5:11:02 PM 50 x 15
5:11:43 PM 90 x 10
5:15:59 PM 180 x 8
5:18:39 PM 270 x 8
5:22:29 PM 320 x 6

9/12/11 Floor Tris in ME Chest
5:24:12 PM 40 x 10
5:26:06 PM 60 x 10
5:28:56 PM 70 x 10
5:33:24 PM 80 x 8
5:36:30 PM 90 x 8

9/12/11 Smith Press in ME Chest
5:40:51 PM 50 x 10
5:44:17 PM 90 x 10
5:47:16 PM 140 x 8
5:56:48 PM 180 x 8
5:59:06 PM 200 x 8

9/12/11 Wide Seated Rows in ME Chest
6:04:53 PM 135 x 10
6:07:46 PM 165 x 10
6:09:59 PM 195 x 8
6:15:22 PM 225 x 8
6:18:07 PM 255 x 8

9/12/11 DB Preacher in ME Chest
6:20:47 PM 40 x 10
6:24:12 PM 50 x 8
6:29:44 PM 55 x 8
6:31:10 PM 60 x 8
6:34:15 PM 65 x 8


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44pirate
09-16-2011, 06:50 AM
9/15/11 DE 50% in DE Chest
4:19:47 PM 45 x 25
4:24:17 PM 95 x 20
4:26:44 PM 135 x 15
4:28:32 PM 185 x 10
4:32:32 PM 225 x 3
4:32:35 PM 225 x 3
4:32:39 PM 225 x 3
4:37:35 PM 225 x 3
4:37:37 PM 225 x 3
4:37:40 PM 225 x 3
4:43:50 PM 225 x 3
4:43:53 PM 225 x 3
4:43:56 PM 225 x 3

9/15/11 DB Bench in DE Chest
4:50:58 PM 60 x 10
4:53:01 PM 70 x 10
4:57:27 PM 80 x 10
4:57:32 PM 90 x 10
4:59:26 PM 100 x 10

9/15/11 Overhead Pulls in DE Chest
5:02:00 PM 70 x 15
5:02:58 PM 90 x 15
5:04:06 PM 110 x 10
5:05:42 PM 130 x 10
5:08:32 PM 150 x 10

9/15/11 Lateral Raiae Machine in DE Chest
5:11:12 PM 70 x 10
5:12:04 PM 90 x 10
5:13:21 PM 110 x 10
5:14:57 PM 130 x 10
5:17:12 PM 150 x 10

9/15/11 Pulldowns in DE Chest
5:20:43 PM 120 x 10
5:22:26 PM 150 x 10
5:24:21 PM 180 x 10
5:30:15 PM 210 x 10
5:33:04 PM 240 x 10

9/15/11 EZ Preacher in DE Chest
5:38:55 PM 25 x 10
5:38:57 PM 45 x 10
5:43:15 PM 65 x 10
5:47:26 PM 85 x 10


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44pirate
09-17-2011, 04:49 PM
9/17/11 SQUAT in ME
3:16:28 PM 45 x 10
3:16:38 PM 95 x 8
3:18:32 PM 135 x 5
3:21:12 PM 225 x 5
3:25:21 PM 315 x 5
3:31:44 PM 365 x 3
3:40:47 PM 405 x 2
3:50:23 PM 435 x 1
4:01:49 PM 465 x 1 15lb pr
4:18:42 PM 485 x 1 pr
4:19:19 PM 495 x 1 pr

9/17/11 Leg Curls in ME
4:23:09 PM 70 x 10
4:26:14 PM 90 x 10
4:26:18 PM 110 x 10
4:27:55 PM 130 x 10

9/17/11 GHR in ME
4:30:28 PM 140 x 10
4:32:23 PM 185 x 10
4:34:46 PM 230 x 10
4:39:18 PM 275 x 10

9/17/11 Hip Abductor in ME
4:40:00 PM 90 x 10
4:41:02 PM 130 x 10
4:42:09 PM 160 x 10
4:43:19 PM 190 x 10

44pirate
09-19-2011, 05:26 PM
9/19/11 2BRD in ME Chest
4:23:31 PM 45 x 25
4:23:33 PM 95 x 15
4:23:34 PM 135 x 15
4:30:57 PM 185 x 10
4:32:13 PM 225 x 10
4:37:04 PM 275 x 5 Add 2brd
4:42:57 PM 315 x 5
4:47:50 PM 365 x 5
4:58:14 PM 405 x 3
5:05:07 PM 425 x 1
5:11:51 PM 435 x 1
5:14:10 PM 445 x 1

9/19/11 Hammer Press in ME Chest
5:17:47 PM 50 x 15
5:21:42 PM 90 x 10
5:21:44 PM 180 x 8
5:26:33 PM 270 x 8
5:26:35 PM 320 x 6

9/19/11 Floor Tris in ME Chest
5:28:31 PM 40 x 10
5:30:53 PM 60 x 8
5:33:36 PM 70 x 8
5:36:04 PM 80 x 8
5:40:25 PM 90 x 8

9/19/11 Smith Press in ME Chest
5:45:13 PM 50 x 10
5:48:54 PM 90 x 10
5:52:30 PM 140 x 8
5:55:27 PM 180 x 8
5:58:44 PM 200 x 8

9/19/11 Wide Seated Rows in ME Chest
6:02:40 PM 135 x 10
6:04:09 PM 165 x 10
6:06:18 PM 195 x 8
6:08:37 PM 225 x 8
6:11:14 PM 255 x 8

9/19/11 EZ Preacher in ME Chest
6:21:29 PM 25 x 10
6:21:31 PM 45 x 10
6:21:33 PM 65 x 10
6:24:28 PM 85 x 10

44pirate
09-22-2011, 05:48 AM
9/20/11 Deadlift in DE Legs 40%
4:23:12 PM 115 x 8
4:25:19 PM 165 x 5
4:30:12 PM 215 x 5
4:34:52 PM 265 x 5
4:40:31 PM 315 x 5
4:43:49 PM 365 x 5

9/20/11 SS Box Squat in DE Legs 40%
4:55:49 PM 65 x 10
4:56:18 PM 65 x 10 Add double mins
4:58:18 PM 115 x 8
5:01:20 PM 155 x 6
5:04:47 PM 205 x 6
5:12:54 PM 245 x 2
5:12:59 PM 245 x 2
5:13:03 PM 245 x 2
5:13:06 PM 245 x 2
5:13:21 PM 245 x 2
5:13:24 PM 245 x 2
5:16:11 PM 245 x 2
5:16:20 PM 245 x 2
5:16:24 PM 245 x 2
5:16:27 PM 245 x 2

9/20/11 Straightleg Smitj in DE Legs 40%
5:28:09 PM 50 x 10
5:30:24 PM 90 x 10
5:33:00 PM 140 x 10
5:35:48 PM 180 x 10

9/20/11 Calves in DE Legs 40%
5:37:03 PM 215 x 10
5:38:19 PM 255 x 10
5:39:43 PM 295 x 10
5:41:05 PM 335 x 10

9/20/11 Leg Extentions in DE Legs 40%
5:42:45 PM 105 x 10
5:43:47 PM 150 x 10
5:44:53 PM 195 x 10
5:46:18 PM 225 x 10

44pirate
09-23-2011, 11:50 AM
/22/11 DE 40% in DE Chest
4:16:07 PM 45 x 25 Add 80lb chains
4:16:20 PM 95 x 15
4:18:42 PM 135 x 10
4:23:37 PM 185 x 3
4:23:39 PM 185 x 3
4:23:41 PM 185 x 3
4:26:04 PM 185 x 3
4:30:27 PM 185 x 3
4:30:28 PM 185 x 3
4:35:10 PM 185 x 3
4:35:11 PM 185 x 3
4:35:12 PM 185 x 3

9/22/11 Hammer Press in DE Chest
4:37:26 PM 50 x 15
4:38:22 PM 90 x 15
4:39:31 PM 140 x 10
4:40:42 PM 180 x 10
4:43:23 PM 230 x 10

9/22/11 Overhead Pulls in DE Chest
4:46:42 PM 70 x 15
4:48:09 PM 90 x 15
4:50:24 PM 110 x 10
4:50:26 PM 130 x 10
4:53:39 PM 150 x 10

9/22/11 Lateral Raiae Machine in DE Chest
4:55:52 PM 60 x 10
4:57:42 PM 90 x 10
4:58:55 PM 110 x 10
5:01:54 PM 130 x 10
5:05:20 PM 150 x 10

9/22/11 Pulldowns in DE Chest
5:09:01 PM 120 x 10
5:09:39 PM 150 x 10
5:15:11 PM 180 x 10
5:15:52 PM 210 x 10
5:18:13 PM 240 x 10

9/22/11 EZ Preacher in DE Chest
5:29:40 PM 25 x 10
5:29:42 PM 45 x 10
5:29:45 PM 65 x 10
5:35:32 PM 85 x 10


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44pirate
09-23-2011, 06:32 PM
9/23/11 Reverse Band Deadlift in ME deadlift
4:58:18 PM 245 x 10
4:58:22 PM 335 x 6
5:01:06 PM 425 x 5
5:05:55 PM 515 x 5
5:10:08 PM 565 x 3
5:15:24 PM 615 x 3
5:21:16 PM 635 x 1
5:25:53 PM 655 x 1 40lb pr

9/23/11 Good Morning in ME deadlift
5:43:07 PM 65 x 10
5:43:09 PM 115 x 8
5:43:11 PM 155 x 8
5:43:19 PM 205 x 5
5:47:21 PM 255 x 5
5:53:34 PM 295 x 5

9/23/11 Leg Curls in ME deadlift
5:54:41 PM 70 x 10
5:56:00 PM 90 x 10
5:57:15 PM 110 x 10
5:58:55 PM 130 x 10

9/23/11 Hip Abductor in ME deadlift
5:59:41 PM 90 x 10
6:00:55 PM 130 x 10
6:02:02 PM 160 x 10
6:03:27 PM 190 x 10

44pirate
09-27-2011, 12:56 PM
9/26/11 2BRD in ME Chest
4:18:20 PM 45 x 25
4:19:48 PM 95 x 15
4:28:31 PM 135 x 15
4:28:33 PM 185 x 10
4:28:38 PM 225 x 8
4:35:27 PM 275 x 5 Add 2brd
4:37:20 PM 315 x 5
4:43:46 PM 365 x 3
4:51:05 PM 410 x 3
5:02:15 PM 430 x 1
5:05:56 PM 440 x 1
5:12:26 PM 450 x 1
5:22:15 PM 455 x 1

9/26/11 DB Bench in ME Chest
5:26:34 PM 60 x 10
5:26:38 PM 80 x 10
5:33:32 PM 100 x 10
5:33:37 PM 120 x 10

9/26/11 Pushdowns in ME Chest
5:36:22 PM 70 x 10
5:38:02 PM 90 x 10
5:39:31 PM 110 x 10
5:41:35 PM 130 x 10
5:44:38 PM 150 x 8

9/26/11 DB Press in ME Chest
5:48:24 PM 40 x 10
5:49:27 PM 60 x 10
5:52:14 PM 80 x 10
5:55:55 PM 100 x 10

9/26/11 Low Pully in ME Chest
6:00:02 PM 135 x 10
6:04:02 PM 165 x 10
6:05:59 PM 195 x 10
6:08:56 PM 225 x 10
6:10:59 PM 255 x 10

9/26/11 ST Bar Preacher in ME Chest
6:14:51 PM 25 x 10
6:14:53 PM 45 x 10
6:19:04 PM 65 x 10
6:19:09 PM 85 x 10

44pirate
09-28-2011, 06:07 AM
9/27/11 SS Box Squat in DE Legs 40%
5:44:11 PM 65 x 10
5:45:13 PM 65 x 10 Add double mini
5:48:52 PM 115 x 8
5:49:40 PM 155 x 6
6:19:27 PM 205 x 2
6:19:40 PM 205 x 2
6:19:44 PM 205 x 2
6:19:47 PM 205 x 2
6:19:50 PM 205 x 2
6:19:53 PM 205 x 2
6:19:56 PM 205 x 2
6:20:00 PM 205 x 2
6:20:03 PM 205 x 2
6:20:06 PM 205 x 2
6:20:09 PM 205 x 2
6:20:11 PM 205 x 2

9/27/11 Zercher Dl in DE Legs 40%
6:22:10 PM 135 x 6 Pin 10
6:24:57 PM 185 x 6
6:27:13 PM 225 x 6
6:30:19 PM 275 x 5
6:35:25 PM 315 x 5

9/27/11 Calves in DE Legs 40%
6:39:36 PM 215 x 10
6:40:46 PM 255 x 10
6:42:00 PM 295 x 10
6:43:09 PM 335 x 10

9/27/11 Straightleg Smitj in DE Legs 40%
6:45:47 PM 50 x 10
6:47:35 PM 90 x 10
6:49:50 PM 140 x 10
6:52:40 PM 180 x 10

9/27/11 Leg Extentions in DE Legs 40%
6:54:03 PM 105 x 10
6:55:06 PM 150 x 10
6:56:13 PM 195 x 10
6:57:29 PM 225 x 10


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44pirate
09-30-2011, 07:43 PM
9/30/11 SS Box Squat in ME Leg SS
4:46:25 PM 65 x 10
4:48:03 PM 205 x 8
4:49:30 PM 155 x 6
4:53:58 PM 245 x 5
4:58:04 PM 295 x 5
5:00:42 PM 345 x 3
5:07:45 PM 395 x 3
5:11:15 PM 425 x 2

9/30/11 Deadlift in ME Leg SS
5:21:39 PM 135 x 10
5:24:08 PM 225 x 5
5:27:23 PM 275 x 5
5:31:19 PM 325 x 3
5:36:23 PM 375 x 3
5:41:20 PM 405 x 3
5:50:18 PM 425 x 3

9/30/11 Leg Curls in ME Leg SS
5:52:15 PM 70 x 10
5:53:22 PM 90 x 10
6:08:21 PM 110 x 10

44pirate
09-30-2011, 07:44 PM
9/29/11 DE 50% in DE Chest
4:17:34 PM 45 x 25
4:21:11 PM 45 x 20 Add 80lb chains
4:21:18 PM 95 x 15
4:23:05 PM 135 x 10
4:23:13 PM 205 x 3
4:29:19 PM 205 x 3
4:29:25 PM 205 x 3
4:30:59 PM 205 x 3
4:33:48 PM 205 x 3
4:33:52 PM 205 x 3
4:33:55 PM 205 x 3
4:34:00 PM 205 x 3
4:34:04 PM 205 x 3

9/29/11 Hammer Press in DE Chest
4:41:33 PM 50 x 15
4:43:12 PM 90 x 15
4:46:24 PM 140 x 15
4:50:20 PM 180 x 10
4:54:38 PM 230 x 10

9/29/11 Overhead Pulls in DE Chest
5:00:02 PM 70 x 15
5:02:27 PM 90 x 15
5:04:37 PM 110 x 15
5:06:42 PM 130 x 10
5:07:53 PM 150 x 10

9/29/11 Lateral Raiae Machine in DE Chest
5:11:17 PM 60 x 10
5:17:59 PM 80 x 10
5:19:38 PM 100 x 10
5:21:04 PM 120 x 10
5:27:22 PM 140 x 10

9/29/11 Pulldowns in DE Chest
5:29:56 PM 120 x 10
5:32:17 PM 150 x 10
5:34:04 PM 180 x 10
5:36:40 PM 210 x 10
5:40:25 PM 240 x 10

9/29/11 ST Bar Preacher in DE Chest
5:47:09 PM 25 x 10
5:47:10 PM 45 x 10
5:47:11 PM 65 x 10
5:49:37 PM 85 x 10

44pirate
10-04-2011, 05:29 PM
10/4/11 1BRD in ME Board Press
4:12:02 PM 45 x 20
4:15:02 PM 95 x 15
4:20:42 PM 135 x 15
4:20:48 PM 185 x 10
4:36:08 PM 225 x 5
4:36:13 PM 275 x 5 Add 1brd
4:36:39 PM 305 x 5
4:38:14 PM 335 x 5
4:47:46 PM 365 x 3
4:50:37 PM 365 x 3
4:50:41 PM 395 x 3
5:01:45 PM 415 x 1
5:04:45 PM 425 x 1
5:09:30 PM 435 x 1
5:16:06 PM 445 x 1

10/4/11 DB Bench in ME Board Press
5:18:30 PM 60 x 10
5:20:18 PM 80 x 10
5:22:49 PM 100 x 10
5:26:25 PM 120 x 10
5:31:12 PM 140 x 6

10/4/11 Bench Tris in ME Board Press
5:34:24 PM 40 x 10
5:37:14 PM 60 x 10
5:39:58 PM 70 x 8
5:44:21 PM 80 x 8

10/4/11 DB Press in ME Board Press
5:47:10 PM 40 x 10
5:49:21 PM 60 x 10
5:51:53 PM 80 x 10
5:55:07 PM 100 x 10

10/4/11 Wide Seated Rows in ME Board Press
5:58:45 PM 135 x 10
5:59:35 PM 165 x 10
6:01:58 PM 195 x 10
6:05:11 PM 225 x 8
6:07:20 PM 255 x 8

10/4/11 ST Bar Preacher in ME Board Press
6:09:47 PM 25 x 10
6:18:41 PM 45 x 10
6:18:43 PM 65 x 10
6:18:45 PM 85 x 10
6:27:56 PM 105 x 10

44pirate
10-08-2011, 05:33 AM
10/7/11 SS Box Squat in DE Legs 40%
5:28:26 PM 65 x 10
5:28:48 PM 65 x 8 Add double minis
5:32:20 PM 105 x 6
5:35:45 PM 155 x 6
5:44:00 PM 205 x 2
5:44:09 PM 205 x 2
5:44:14 PM 205 x 2
5:44:18 PM 205 x 2
5:44:22 PM 205 x 2
5:44:23 PM 205 x 2
5:44:25 PM 205 x 2
5:48:04 PM 205 x 2
5:48:06 PM 205 x 2
5:48:07 PM 205 x 2
5:48:08 PM 205 x 2
5:48:10 PM 205 x 2
5:48:11 PM 205 x 2

10/7/11 Zercher Dl in DE Legs 40%
5:57:04 PM 135 x 6
6:00:22 PM 185 x 5
6:03:47 PM 225 x 5
6:07:06 PM 275 x 5
6:10:52 PM 315 x 3

10/7/11 Straightleg Smitj in DE Legs 40%
6:19:32 PM 50 x 10
6:19:35 PM 90 x 10
6:22:15 PM 140 x 10
6:25:32 PM 180 x 10

10/7/11 Calves in DE Legs 40%
6:27:17 PM 215 x 10
6:28:10 PM 255 x 10
6:29:13 PM 295 x 10
6:30:26 PM 335 x 10

10/7/11 Leg Extentions in DE Legs 40%
6:32:22 PM 105 x 10
6:33:24 PM 150 x 10
6:34:37 PM 195 x 10
6:35:47 PM 225 x 10


Had to really push to get it done! Feeling tired this hole week. 3 weeks out from comp.

44pirate
10-10-2011, 06:08 PM
10/10/11 1BRD in ME Board Press
4:19:28 PM 45 x 20
4:19:45 PM 95 x 15
4:20:21 PM 135 x 15
4:25:52 PM 185 x 10
4:25:54 PM 225 x 5
4:30:10 PM 315 x 5 Add 1brd
4:37:08 PM 355 x 3
4:43:18 PM 385 x 3
4:52:52 PM 415 x 1
5:05:05 PM 430 x 1
5:10:58 PM 440 x 1
5:16:31 PM 450 x 0 gassed. Had a flu shot friday kinda knocked me down.

10/10/11 DB Bench in ME Board Press
5:23:18 PM 60 x 10
5:23:20 PM 80 x 10
5:32:53 PM 100 x 10
5:32:55 PM 120 x 10
5:35:31 PM 140 x 8

10/10/11 Bench Tris in ME Board Press
5:37:53 PM 40 x 10
5:39:25 PM 60 x 10
5:41:41 PM 70 x 10
5:44:36 PM 80 x 10
5:49:32 PM 90 x 10

10/10/11 DB Press in ME Board Press
5:50:37 PM 40 x 10
5:53:29 PM 60 x 10
6:00:54 PM 80 x 10
6:00:56 PM 100 x 10

10/10/11 Low Pully in ME Board Press
6:07:21 PM 135 x 10
6:07:23 PM 165 x 10
6:08:58 PM 195 x 10
6:12:20 PM 225 x 10
6:14:28 PM 255 x 10

44pirate
10-11-2011, 02:29 PM
10/11/11 SS Box Squat in DE Legs 60%
1:35:09 PM 65 x 10
1:35:53 PM 65 x 8 Add double minis
1:37:50 PM 105 x 6
1:40:11 PM 155 x 6
1:44:25 PM 205 x 6
1:54:07 PM 245 x 2
1:54:10 PM 245 x 2
1:54:16 PM 245 x 2
1:54:19 PM 245 x 2
1:54:22 PM 245 x 2
1:54:26 PM 245 x 2
1:54:29 PM 245 x 2
1:54:32 PM 245 x 2

10/11/11 Deadlift in DE Legs 60%
Kind of a deficit deadlift, I start with 2 35's and add 50lbs at a time.
2:00:11 PM 115 x 10
2:03:59 PM 185 x 5 2 35's and bar.
2:09:24 PM 235 x 5
2:13:46 PM 285 x 5
2:18:42 PM 335 x 5
2:22:57 PM 385 x 5

10/11/11 Straightleg Smitj in DE Legs 60%
2:30:38 PM 50 x 10
2:32:33 PM 90 x 10
2:37:54 PM 140 x 10
2:37:56 PM 180 x 10

10/11/11 Leg Curls in DE Legs 60%
2:39:41 PM 70 x 10
2:41:36 PM 90 x 10
2:42:32 PM 110 x 10
2:43:57 PM 130 x 10

10/11/11 Hip Abductor in DE Legs 60%
2:45:28 PM 90 x 15
2:46:41 PM 130 x 15
2:47:54 PM 160 x 15
2:48:59 PM 190 x 10

44pirate
10-13-2011, 07:23 PM
10/13/11 DE 40% in DE Chest
4:22:13 PM 45 x 25
4:22:32 PM 45 x 15 Add double minis
4:22:38 PM 95 x 15
4:24:12 PM 135 x 10
4:27:45 PM 195 x 3
4:27:48 PM 195 x 3
4:28:53 PM 195 x 3
4:33:24 PM 195 x 3
4:33:27 PM 195 x 3
4:37:21 PM 195 x 3
4:37:22 PM 195 x 3
4:38:12 PM 195 x 3
4:41:48 PM 195 x 3

10/13/11 DB Bench in DE Chest
4:44:39 PM 60 x 15
4:45:55 PM 70 x 15
4:53:32 PM 80 x 15
4:53:37 PM 90 x 15
4:58:02 PM 100 x 15

10/13/11 Overhead Pulls in DE Chest
5:00:11 PM 80 x 15
5:02:24 PM 100 x 15
5:02:30 PM 120 x 15
5:03:17 PM 140 x 10
5:04:45 PM 160 x 10

10/13/11 Smith Press in DE Chest
5:07:38 PM 50 x 10
5:11:15 PM 100 x 10
5:16:15 PM 130 x 10
5:22:01 PM 160 x 10
5:28:33 PM 190 x 10

10/13/11 Dumbbell Row in DE Chest
5:31:01 PM 60 x 10
5:33:11 PM 80 x 10
5:35:31 PM 100 x 10
5:39:27 PM 120 x 10
5:42:56 PM 140 x 10

10/13/11 EZ Preacher in DE Chest
5:45:43 PM 25 x 10
5:47:34 PM 45 x 10
5:58:05 PM 65 x 10
5:58:09 PM 85 x 10

44pirate
10-14-2011, 06:23 PM
10/14/11 SQUAT in SQUAT
5:29:52 PM 45 x 10
5:30:44 PM 95 x 10
5:33:35 PM 135 x 5
5:38:16 PM 225 x 5
5:41:14 PM 315 x 5
5:52:56 PM 405 x 3
6:03:29 PM 455 x 1
6:37:30 PM 495 x 1
6:37:36 PM 525 x 1 PR and this would be a new APA world 242 50-59

10/14/11 GHR in SQUAT
6:42:06 PM 140 x 10
6:42:36 PM 185 x 10
6:47:14 PM 230 x 10
6:47:16 PM 275 x 10

10/14/11 Leg Curls in SQUAT
6:49:53 PM 70 x 10
6:51:45 PM 90 x 10
6:53:09 PM 110 x 10
6:55:02 PM 130 x 10

2 weeks out from comp.

44pirate
10-17-2011, 04:59 PM
10/17/11 BENCH in ME Chest
4:13:24 PM 45 x 25
4:13:25 PM 95 x 15
4:13:27 PM 135 x 10
4:33:07 PM 225 x 5
4:33:12 PM 285 x 5
4:33:17 PM 325 x 3
4:38:15 PM 365 x 3
4:55:13 PM 405 x 1
4:55:15 PM 415 x 1
5:04:12 PM 425 x 0

10/17/11 DB Bench in ME Chest
5:09:24 PM 60 x 15
5:09:31 PM 80 x 10
5:18:39 PM 100 x 10
5:18:48 PM 120 x 10
5:21:22 PM 140 x 8

10/17/11 Nose Breakers in ME Chest
5:29:23 PM 75 x 10
5:29:27 PM 115 x 10
5:32:48 PM 135 x 10
5:37:21 PM 155 x 8

10/17/11 DB Press in ME Chest
5:39:14 PM 40 x 15
5:41:29 PM 60 x 15
5:44:17 PM 80 x 10
5:50:07 PM 100 x 10

10/17/11 Low Pully in ME Chest
5:56:45 PM 135 x 10
5:56:47 PM 165 x 10
6:00:01 PM 195 x 10
6:02:17 PM 225 x 10
6:06:36 PM 255 x 10

10/17/11 EZ Preacher in ME Chest
6:10:54 PM 25 x 10
6:10:57 PM 45 x 10
6:25:40 PM 65 x 10
6:25:42 PM 85 x 10

44pirate
10-19-2011, 06:22 AM
10/18/11 Deadlift in ME deadlift
4:29:53 PM 135 x 10
4:33:26 PM 185 x 6
4:36:05 PM 225 x 5
4:40:53 PM 315 x 3
4:45:56 PM 365 x 1
4:49:18 PM 415 x 1
4:53:33 PM 435 x 1
4:57:33 PM 455 x 1 PR

10/18/11 SS Box Squat in ME deadlift
5:12:14 PM 65 x 10
5:12:30 PM 65 x 8 Add double minis
5:21:21 PM 155 x 6
5:21:40 PM 245 x 5
5:43:47 PM 295 x 2
5:43:52 PM 295 x 2
5:43:55 PM 295 x 2
5:44:01 PM 295 x 2
5:44:04 PM 295 x 2
5:44:07 PM 295 x 2

10/18/11 Leg Curls in ME deadlift
5:45:34 PM 70 x 10
5:47:37 PM 90 x 10
5:48:17 PM 110 x 10
5:49:44 PM 130 x 10

10/18/11 Hip Abductor in ME deadlift
5:51:04 PM 90 x 15
5:52:57 PM 130 x 15
5:54:23 PM 160 x 15
5:55:49 PM 190 x 15


Sent from my iPod

44pirate
10-20-2011, 07:12 PM
10/20/11 DE 60% in DE Chest
4:09:39 PM 45 x 20 Double minis
4:11:51 PM 95 x 15
4:14:32 PM 95 x 15
4:14:34 PM 135 x 10
4:20:12 PM 205 x 3
4:20:16 PM 205 x 3
4:20:20 PM 205 x 3
4:23:46 PM 215 x 3
4:23:50 PM 215 x 3
4:23:55 PM 215 x 3
4:29:46 PM 225 x 3
4:35:00 PM 225 x 3
4:35:02 PM 225 x 3

10/20/11 Hammer Press in DE Chest
4:36:38 PM 50 x 15
4:37:26 PM 90 x 15
4:38:57 PM 140 x 15
4:41:07 PM 180 x 10
4:44:21 PM 230 x 10

10/20/11 Nose Breakers in DE Chest
4:50:28 PM 75 x 10
4:50:35 PM 95 x 10
4:51:18 PM 115 x 10
5:03:22 PM 135 x 10
5:03:25 PM 155 x 10

10/20/11 Smith Press in DE Chest
5:05:42 PM 50 x 10
5:07:00 PM 100 x 10
5:11:50 PM 140 x 10
5:15:53 PM 160 x 10
5:20:35 PM 180 x 10

10/20/11 Pulldowns in DE Chest
5:23:58 PM 120 x 10
5:27:12 PM 150 x 10
5:29:49 PM 180 x 10
5:32:15 PM 210 x 10
5:35:19 PM 240 x 10

10/20/11 EZ Preacher in DE Chest
5:42:52 PM 25 x 10
5:42:54 PM 45 x 10
5:44:06 PM 65 x 10
5:49:06 PM 85 x 10

44pirate
10-23-2011, 07:55 AM
10/21/11 SS Box Squat in ME Legs Box
5:52:11 PM 65 x 10
5:52:25 PM 115 x 8
5:52:57 PM 155 x 6
5:55:45 PM 245 x 5
6:00:09 PM 335 x 5
6:03:03 PM 385 x 3
6:07:23 PM 405 x 3
6:11:49 PM 425 x 1
6:15:56 PM 445 x 1

10/21/11 Zercher Dl in ME Legs Box
6:25:52 PM 135 x 6
6:29:40 PM 225 x 5
6:33:03 PM 275 x 5
6:38:48 PM 315 x 5

10/21/11 Leg Curls in ME Legs Box
6:42:51 PM 70 x 10
6:44:18 PM 90 x 10
6:46:02 PM 110 x 10
6:48:23 PM 130 x 10

10/21/11 Calves in ME Legs Box
6:49:32 PM 215 x 10
6:51:33 PM 275 x 10
6:53:03 PM 335 x 10
6:54:35 PM 395 x 10

44pirate
10-25-2011, 04:55 PM
10/25/11 BENCH in ME Chest
4:13:13 PM 45 x 25
4:13:15 PM 95 x 15
4:13:17 PM 135 x 10
4:18:41 PM 225 x 5
4:23:56 PM 315 x 3
4:34:54 PM 365 x 1
4:39:50 PM 395 x 1
4:54:45 PM 410 x 1 Went smooth and easy. My opener is gonna be 405.

10/25/11 DB Bench in ME Chest
4:54:53 PM 60 x 10
4:57:41 PM 80 x 10
5:02:06 PM 100 x 10
5:10:44 PM 120 x 10
5:13:27 PM 140 x 8

10/25/11 Pushdowns in ME Chest
5:19:21 PM 90 x 10
5:20:33 PM 100 x 10
5:22:36 PM 120 x 10
5:26:28 PM 140 x 10
5:30:04 PM 150 x 8

10/25/11 DB Press in ME Chest
5:33:09 PM 40 x 15
5:41:05 PM 60 x 15
5:41:12 PM 80 x 10
5:44:10 PM 90 x 10
5:51:02 PM 100 x 10

10/25/11 Dumbbell Row in ME Chest
5:53:32 PM 80 x 10
5:59:11 PM 100 x 10
5:59:15 PM 120 x 10

10/25/11 EZ Preacher in ME Chest
6:15:34 PM 25 x 10
6:15:36 PM 45 x 10
6:15:37 PM 65 x 10
6:15:39 PM 85 x 10
6:15:41 PM 105 x 10

44pirate
10-26-2011, 05:42 PM
10/26/11 SQUAT in SQUAT
4:25:23 PM 45 x 10
4:25:25 PM 95 x 10
4:25:34 PM 135 x 8
4:26:47 PM 225 x 5
4:35:07 PM 315 x 5
4:42:15 PM 365 x 3
4:47:20 PM 415 x 1
4:58:54 PM 465 x 1
5:17:30 PM 505 x 1

10/26/11 Deadlift in SQUAT
5:19:01 PM 135 x 8
5:24:06 PM 225 x 5
5:28:34 PM 315 x 3
5:35:27 PM 365 x 1
5:45:54 PM 365 x 1
5:45:55 PM 415 x 1

10/26/11 Leg Curls in SQUAT
5:48:49 PM 70 x 10
5:50:38 PM 90 x 10
5:53:21 PM 110 x 10
5:53:47 PM 130 x 10

10/26/11 Hip Abductor in SQUAT
5:55:02 PM 90 x 15
5:56:07 PM 130 x 15
5:57:51 PM 160 x 15
5:59:08 PM 190 x 10

44pirate
10-27-2011, 07:20 PM
10/27/11 DE 60% in DE Chest
4:25:56 PM 45 x 20
4:32:53 PM 95 x 15
4:32:59 PM 135 x 15
4:37:07 PM 185 x 3
4:37:11 PM 185 x 3
4:37:16 PM 185 x 3
4:46:27 PM 205 x 3
4:46:30 PM 205 x 3
4:46:34 PM 205 x 3
4:46:38 PM 225 x 3
4:46:39 PM 225 x 3
4:47:57 PM 225 x 3
4:47:58 PM 225 x 3

10/27/11 Hammer Press in DE Chest
4:54:32 PM 50 x 15
4:54:35 PM 90 x 15
4:56:53 PM 140 x 15
5:02:10 PM 180 x 15
5:07:11 PM 230 x 10

10/27/11 Pushdowns in DE Chest
5:11:29 PM 70 x 10
5:12:28 PM 90 x 10
5:14:15 PM 110 x 10
5:18:03 PM 130 x 10
5:21:27 PM 150 x 10

10/27/11 Smith Press in DE Chest
5:29:56 PM 50 x 10
5:30:06 PM 90 x 10
5:30:08 PM 140 x 10
5:32:55 PM 160 x 10

10/27/11 Pulldowns in DE Chest
5:38:36 PM 105 x 10
5:38:40 PM 135 x 10
5:39:31 PM 165 x 10
5:41:31 PM 195 x 10

10/27/11 EZ Preacher in DE Chest
6:02:30 PM 25 x 10
6:02:31 PM 45 x 10
6:02:32 PM 65 x 10
6:02:34 PM 85 x 10


I'm an so ready for Sunday.:evillaugh:

44pirate
10-30-2011, 06:00 PM
APA
2011 Raw Halloween Classic
My Lifts
Squat 480 3whites
510 3 whites New APA World record 50-59 242lb M2 Florida State as well.
540 Had 3 whites, but lost balance stepped back. Still a 85 PR

Bench 405 3 whites
415 3 reds
415 sawed it up 3 reds.

DL 425 3 whites
445 Bad technique got it off the floor.
445 3 whites technique perfect was light New APA Florida State M2 Record

Total 1360 New APA World record and FL State Record M2

Great Meet as always.

44pirate
11-06-2011, 07:15 AM
Took the week off now I'm Jonesy, need to get back at it.:evillaugh:

44pirate
11-07-2011, 05:00 PM
11/7/11 3BRD in ME Board Press
4:23:41 PM 45 x 20
4:24:48 PM 95 x 15
4:27:16 PM 135 x 10
4:39:11 PM 225 x 10
4:39:24 PM 315 x 5 Add 3brd
4:47:43 PM 365 x 5
4:51:37 PM 405 x 5
4:58:47 PM 425 x 3
5:06:24 PM 445 x 1

11/7/11 Hammer Press in ME Board Press
5:13:39 PM 50 x 15
5:13:43 PM 90 x 15
5:13:45 PM 140 x 15
5:14:01 PM 180 x 15
5:15:26 PM 230 x 10

11/7/11 Bench Tris in ME Board Press
5:21:10 PM 40 x 10
5:25:39 PM 50 x 15
5:27:48 PM 60 x 15
5:30:08 PM 70 x 15

11/7/11 DB Press in ME Board Press
5:31:57 PM 40 x 15
5:34:37 PM 60 x 15
5:37:19 PM 70 x 10
5:40:13 PM 80 x 10

11/7/11 Low Pully in ME Board Press
5:43:06 PM 135 x 10
5:45:25 PM 165 x 10
5:46:51 PM 195 x 10
5:49:49 PM 225 x 10

11/7/11 EZ Preacher in ME Board Press
5:57:16 PM 25 x 10
5:57:17 PM 45 x 10
6:04:38 PM 65 x 10
6:04:42 PM 85 x 10

44pirate
11-08-2011, 03:23 PM
11/8/11 SS Box Squat in DE Legs 40%
2:50:19 PM 65 x 10
2:54:51 PM 115 x 8
2:56:36 PM 155 x 6
3:01:32 PM 205 x 6
3:10:52 PM 245 x 2
3:11:08 PM 245 x 2
3:11:14 PM 245 x 2
3:11:51 PM 245 x 2
3:11:55 PM 245 x 2
3:12:01 PM 245 x 2
3:12:03 PM 245 x 2
3:12:04 PM 245 x 2
3:12:05 PM 245 x 2
3:12:06 PM 245 x 2
3:12:07 PM 245 x 2
3:12:08 PM 245 x 2

11/8/11 Deadlift in DE Legs 40%
3:24:25 PM 115 x 8
3:27:39 PM 185 x 6
3:33:11 PM 235 x 2
3:33:16 PM 235 x 2
3:33:20 PM 235 x 2
3:35:01 PM 235 x 2
3:35:05 PM 235 x 2
3:43:49 PM 235 x 2

11/8/11 Straightleg Smitj in DE Legs 40%
3:43:53 PM 50 x 10
3:44:51 PM 90 x 10
3:47:11 PM 140 x 10

11/8/11 Leg Extentions in DE Legs 40%
3:50:32 PM 105 x 10
3:51:32 PM 135 x 10
3:52:34 PM 165 x 10
3:54:02 PM 195 x 10

11/8/11 Calves in DE Legs 40%
3:54:41 PM 215 x 10
3:55:39 PM 275 x 10
3:56:42 PM 335 x 10
3:58:15 PM 355 x 10

44pirate
11-10-2011, 07:13 PM
11/10/11 DE 40% in DE Chest
4:36:44 PM 45 x 25
4:36:51 PM 95 x 15
4:36:56 PM 135 x 15
4:37:01 PM 185 x 3
4:37:05 PM 185 x 3
4:37:09 PM 185 x 3
4:37:12 PM 185 x 3
4:37:15 PM 185 x 3
4:37:18 PM 185 x 3
4:37:21 PM 185 x 3
4:37:24 PM 185 x 3
4:37:27 PM 185 x 3

11/10/11 Hammer Press in DE Chest
4:39:57 PM 50 x 15
4:41:17 PM 90 x 15
4:42:35 PM 140 x 15
4:44:18 PM 180 x 15
4:46:07 PM 230 x 10

11/10/11 Pushdowns in DE Chest
4:48:37 PM 50 x 15
4:53:34 PM 70 x 15
4:53:40 PM 90 x 15
4:55:09 PM 110 x 15
4:56:54 PM 120 x 15

11/10/11 Smith Press in DE Chest
5:02:19 PM 50 x 15
5:04:02 PM 90 x 15
5:08:10 PM 110 x 15
5:09:56 PM 130 x 12
5:13:28 PM 150 x 10

11/10/11 Pulldowns in DE Chest
5:17:16 PM 105 x 15
5:21:20 PM 135 x 15
5:22:39 PM 165 x 15
5:27:19 PM 195 x 15
5:36:14 PM 225 x 15

11/10/11 ST Bar Preacher in DE Chest
5:39:17 PM 25 x 10
5:41:11 PM 45 x 10
5:42:47 PM 65 x 10
5:48:30 PM 85 x 10

44pirate
11-14-2011, 05:32 PM
11/14/11 3BRD in ME Chest
4:48:13 PM 45 x 20
4:48:14 PM 95 x 15
4:48:15 PM 135 x 10
4:48:19 PM 225 x 6
4:48:31 PM 315 x 5 Add 3brd
4:50:35 PM 365 x 5
4:56:19 PM 405 x 4
5:07:09 PM 425 x 3
5:12:00 PM 445 x 1
5:19:44 PM 455 x 1

11/14/11 DB Bench in ME Chest
5:23:42 PM 60 x 10
5:25:57 PM 80 x 10
5:29:23 PM 100 x 10
5:40:10 PM 120 x 10
5:40:12 PM 140 x 8

11/14/11 Pushdowns in ME Chest
5:43:43 PM 70 x 10
5:45:19 PM 90 x 10
5:46:23 PM 110 x 10
5:48:47 PM 130 x 10
5:51:19 PM 150 x 10

11/14/11 DB Press in ME Chest
5:56:42 PM 40 x 10
5:56:45 PM 60 x 10
5:57:52 PM 80 x 10
6:07:19 PM 90 x 10
6:07:28 PM 100 x 10

11/14/11 Low Pully in ME Chest
6:09:14 PM 135 x 10
6:10:45 PM 165 x 10
6:13:16 PM 195 x 10
6:15:05 PM 225 x 10
6:17:12 PM 255 x 10

11/14/11 ST Bar Preacher in ME Chest
6:20:05 PM 25 x 10
6:21:47 PM 45 x 10
6:23:22 PM 65 x 10
6:26:04 PM 85 x 10

44pirate
11-18-2011, 11:23 AM
11/17/11 DE 50% in DE Chest
4:23:03 PM 45 x 25
4:23:13 PM 95 x 20
4:23:23 PM 135 x 15
4:23:29 PM 185 x 10
4:25:20 PM 205 x 3
4:27:07 PM 205 x 3
4:27:11 PM 205 x 3
4:30:55 PM 205 x 3
4:30:57 PM 205 x 3
4:30:58 PM 205 x 3
4:37:28 PM 205 x 3
4:37:30 PM 205 x 3
4:37:31 PM 205 x 3

11/17/11 Hammer Press in DE Chest
4:39:54 PM 50 x 15
4:40:44 PM 90 x 15
4:42:12 PM 140 x 15
4:45:27 PM 180 x 15
4:50:35 PM 230 x 15

11/17/11 Overhead Pulls in DE Chest
4:53:39 PM 100 x 15
4:54:56 PM 120 x 15
4:56:06 PM 140 x 15
4:59:13 PM 160 x 15
5:01:56 PM 180 x 15

11/17/11 Smith Press in DE Chest
5:07:28 PM 50 x 15
5:09:23 PM 90 x 15
5:12:01 PM 110 x 15
5:19:50 PM 130 x 15
5:22:53 PM 150 x 15

11/17/11 Pullups in DE Chest
5:27:16 PM 90 x 10
5:28:45 PM 80 x 10
5:30:32 PM 70 x 10
5:35:35 PM 60 x 10
5:38:26 PM 50 x 10

11/17/11 ST Bar Preacher in DE Chest
5:50:57 PM 25 x 10
5:50:58 PM 45 x 10
5:50:59 PM 65 x 10
5:51:01 PM 85 x 10
5:56:18 PM 105 x 10


Sent from my iPod

44pirate
11-18-2011, 06:42 PM
11/18/11 Good Morning in ME Legs GM
5:36:20 PM 65 x 10
5:39:53 PM 115 x 8
5:39:58 PM 155 x 6
5:42:28 PM 205 x 5
5:48:11 PM 245 x 5
5:51:32 PM 295 x 5

11/18/11 Deadlift in ME Legs GM
5:55:50 PM 135 x 8
5:59:14 PM 225 x 5
6:03:58 PM 275 x 3
6:07:30 PM 325 x 3

11/18/11 Leg Curls in ME Legs GM
6:11:29 PM 70 x 10
6:12:55 PM 90 x 10
6:14:29 PM 110 x 10

11/18/11 Hip Abductor in ME Legs GM
6:15:26 PM 70 x 15
6:16:31 PM 110 x 15
6:17:53 PM 140 x 15
6:19:47 PM 170 x 15

Tired night.

44pirate
11-22-2011, 06:41 AM
11/21/11 DE 60% in DE Chest
4:38:02 PM 45 x 20
4:38:04 PM 95 x 15
4:41:53 PM 135 x 15
4:51:36 PM 185 x 10
4:51:39 PM 225 x 3
4:51:42 PM 225 x 3
4:51:44 PM 225 x 3
4:51:48 PM 225 x 3
4:51:52 PM 225 x 3
4:52:23 PM 225 x 3
4:54:13 PM 225 x 3
4:55:20 PM 225 x 3
4:57:20 PM 225 x 3

11/21/11 Hammer Press in DE Chest
5:01:29 PM 50 x 15
5:01:31 PM 90 x 15
5:04:40 PM 140 x 15
5:11:19 PM 180 x 15
5:11:21 PM 230 x 15

11/21/11 Overhead Pulls in DE Chest
5:13:20 PM 100 x 15
5:15:03 PM 120 x 15
5:16:36 PM 140 x 15
5:18:56 PM 160 x 15
5:21:04 PM 180 x 15

11/21/11 Smith Press in DE Chest
5:24:27 PM 50 x 15
5:27:19 PM 90 x 15
5:34:13 PM 110 x 15
5:36:13 PM 130 x 15
5:39:11 PM 150 x 15

11/21/11 Pullups in DE Chest
5:51:59 PM 90 x 10
5:58:01 PM 80 x 10
5:58:03 PM 70 x 10
6:03:25 PM 60 x 10
6:03:27 PM 50 x 10

11/21/11 ST Bar Preacher in DE Chest
6:08:39 PM 25 x 10
6:08:40 PM 45 x 10
6:12:47 PM 65 x 10
6:12:51 PM 85 x 10
8:42:18 PM 105 x 10

44pirate
11-29-2011, 07:19 AM
11/28/11 REVERSE BAND in ME Reverse Band
4:30:33 PM 135 x 15
4:32:02 PM 225 x 10
4:38:54 PM 315 x 5
4:44:31 PM 365 x 5
4:50:08 PM 405 x 5
4:53:18 PM 425 x 5
4:59:11 PM 445 x 5

11/28/11 DB Bench in ME Reverse Band
5:07:41 PM 60 x 10
5:09:43 PM 70 x 10
5:15:43 PM 80 x 10
5:15:49 PM 100 x 10
5:19:18 PM 120 x 10

11/28/11 Pushdowns in ME Reverse Band
5:25:49 PM 70 x 10
5:25:50 PM 90 x 10
5:29:22 PM 110 x 10
5:33:01 PM 120 x 10

11/28/11 Lateral Raiae Machine in ME Reverse Band
5:34:40 PM 60 x 15
5:36:17 PM 80 x 10
5:38:24 PM 100 x 10
5:40:05 PM 120 x 10
5:42:10 PM 140 x 10

11/28/11 Pullups in ME Reverse Band
5:46:13 PM 90 x 10
5:48:14 PM 80 x 10
5:52:00 PM 70 x 10
5:54:44 PM 60 x 10
5:58:44 PM 50 x 10

11/28/11 DB Preacher in ME Reverse Band
6:06:40 PM 35 x 10
6:08:51 PM 40 x 10
6:11:07 PM 45 x 10
6:14:49 PM 50 x 10
6:18:49 PM 55 x 10

44pirate
11-29-2011, 06:59 PM
11/29/11 SS Box Squat in DE Legs 40%
4:25:16 PM 65 x 10
4:25:19 PM 115 x 8
4:29:31 PM 155 x 6
4:29:35 PM 205 x 6
4:35:09 PM 255 x 6
4:42:16 PM 305 x 2
4:42:20 PM 305 x 2
4:42:23 PM 305 x 2
4:43:57 PM 305 x 2
4:44:04 PM 305 x 2
4:44:07 PM 305 x 2

11/29/11 Deadlift in DE Legs 40%
4:51:04 PM 115 x 8 Bar and 35's
4:54:55 PM 185 x 6 Bar 2-35's
5:01:51 PM 235 x 2
5:01:58 PM 235 x 2
5:02:00 PM 235 x 2
5:02:01 PM 235 x 2
5:02:02 PM 235 x 2
5:02:04 PM 235 x 2

11/29/11 Straightleg Smitj in DE Legs 40%
5:10:34 PM 50 x 10
5:14:59 PM 90 x 10
5:17:13 PM 140 x 10
5:20:49 PM 170 x 10

11/29/11 Leg Extentions in DE Legs 40%
5:23:35 PM 105 x 10
5:24:33 PM 135 x 10
5:25:38 PM 165 x 10
5:26:49 PM 195 x 10

11/29/11 Calves in DE Legs 40%
5:28:08 PM 215 x 10
5:29:31 PM 275 x 10
5:30:44 PM 335 x 10
5:32:25 PM 375 x 10

44pirate
12-01-2011, 07:22 PM
12/1/11 DE 40% in DE Chest
4:17:33 PM 45 x 25
4:17:35 PM 95 x 15
4:17:37 PM 135 x 15
4:20:52 PM 195 x 3
4:20:56 PM 195 x 3
4:20:59 PM 195 x 3
4:21:03 PM 195 x 3
4:23:45 PM 195 x 3
4:24:47 PM 195 x 3
4:28:10 PM 195 x 3
4:28:32 PM 195 x 3
4:28:35 PM 195 x 3

12/1/11 Decline in DE Chest
4:33:34 PM 45 x 10
4:33:39 PM 135 x 10
4:35:37 PM 225 x 5
4:41:08 PM 275 x 5
4:45:41 PM 315 x 5
4:50:57 PM 345 x 5

12/1/11 Dips in DE Chest
5:01:21 PM 90 x 10
5:01:27 PM 80 x 10
5:01:42 PM 70 x 10
5:05:26 PM 60 x 10
5:09:03 PM 50 x 10

12/1/11 Lateral Raiae Machine in DE Chest
5:11:21 PM 60 x 15
5:12:26 PM 80 x 10
5:14:01 PM 100 x 10
5:15:49 PM 120 x 10
5:21:02 PM 140 x 10

12/1/11 Pullups in DE Chest
5:22:49 PM 90 x 10
5:24:08 PM 80 x 10
5:25:57 PM 70 x 10
5:28:27 PM 60 x 10
5:30:06 PM 50 x 10

12/1/11 DB Preacher in DE Chest
5:34:46 PM 35 x 10
5:34:48 PM 40 x 10
5:38:03 PM 45 x 10
5:43:35 PM 50 x 10
5:43:37 PM 55 x 10

44pirate
12-05-2011, 06:42 PM
12/5/11 REVERSE BAND in ME Reverse Band
4:22:02 PM 135 x 15
4:23:53 PM 225 x 10
4:31:03 PM 315 x 5
4:36:44 PM 365 x 5
4:45:17 PM 405 x 5
4:47:23 PM 435 x 5
4:54:03 PM 450 x 5

12/5/11 DB Bench in ME Reverse Band
5:03:23 PM 60 x 15
5:14:29 PM 80 x 10
5:14:33 PM 100 x 10
5:14:37 PM 120 x 10
5:22:31 PM 120 x 10

12/5/11 Pushdowns in ME Reverse Band
5:25:41 PM 70 x 10
5:26:36 PM 90 x 10
5:30:11 PM 110 x 10
5:33:22 PM 130 x 10
5:39:05 PM 150 x 10

12/5/11 Lateral Raiae Machine in ME Reverse Band
5:42:49 PM 60 x 15
5:46:42 PM 80 x 10
5:49:15 PM 100 x 10
5:55:07 PM 120 x 10
5:56:10 PM 140 x 10

12/5/11 Pullups in ME Reverse Band
6:00:43 PM 80 x 10
6:02:37 PM 70 x 10
6:05:40 PM 60 x 10
6:08:04 PM 50 x 10
6:12:30 PM 40 x 10

12/5/11 DB Preacher in ME Reverse Band
6:20:26 PM 40 x 10
6:20:33 PM 45 x 10
6:20:36 PM 50 x 10
6:25:49 PM 55 x 10
6:31:56 PM 60 x 10

44pirate
12-09-2011, 08:29 AM
12/8/11 DE 40% in DE Chest
4:32:52 PM 45 x 25
4:33:08 PM 45 x 15 Monster minis
4:33:17 PM 95 x 10
4:42:25 PM 135 x 10
4:42:31 PM 185 x 3
4:42:34 PM 185 x 3
4:42:38 PM 185 x 3
4:44:50 PM 185 x 3
4:44:54 PM 185 x 3
4:44:57 PM 185 x 3
4:47:03 PM 185 x 3
4:47:07 PM 185 x 3
4:47:09 PM 185 x 3

12/8/11 Hammer Press in DE Chest
4:51:57 PM 50 x 15
4:53:09 PM 90 x 15
4:55:23 PM 140 x 15
4:57:18 PM 180 x 15
5:00:50 PM 230 x 10

12/8/11 Overhead Pulls in DE Chest
5:04:11 PM 100 x 15
5:05:27 PM 120 x 15
5:11:31 PM 140 x 15
5:11:35 PM 160 x 15
5:15:49 PM 180 x 15

12/8/11 Lateral Raise Seated in DE Chest
5:18:19 PM 15 x 10
5:19:26 PM 20 x 10
5:21:37 PM 25 x 10
5:23:16 PM 30 x 10
5:25:10 PM 35 x 10

12/8/11 Pullups in DE Chest
5:27:05 PM 80 x 10
5:28:32 PM 70 x 10
5:30:01 PM 60 x 10
5:31:55 PM 50 x 10

12/8/11 ST Bar Preacher in DE Chest
5:35:10 PM 25 x 10
5:35:12 PM 45 x 10
5:39:37 PM 65 x 10
5:39:42 PM 85 x 10

44pirate
12-12-2011, 05:07 PM
12/12/11 REVERSE BAND Medium band in ME Reverse Band
4:14:53 PM 135 x 15
4:17:46 PM 225 x 10
4:23:31 PM 315 x 5
4:30:24 PM 365 x 5
4:31:37 PM 405 x 5
4:42:47 PM 435 x 3
4:47:04 PM 455 x 3
4:48:41 PM 475 x 1
4:53:35 PM 495 x 1
5:02:42 PM 505 x 1

12/12/11 Hammer Press in ME Reverse Band
5:02:56 PM 90 x 10
5:04:04 PM 180 x 10
5:07:35 PM 230 x 8
5:07:44 PM 280 x 8
5:11:41 PM 250 x 8

12/12/11 Overhead Pulls in ME Reverse Band
5:13:06 PM 110 x 10
5:14:58 PM 130 x 10
5:18:58 PM 150 x 10
5:19:14 PM 170 x 10
5:20:32 PM 190 x 10

12/12/11 Lateral Raise Seated in ME Reverse Band
5:25:15 PM 15 x 10
5:25:17 PM 20 x 10
5:26:01 PM 25 x 10
5:27:37 PM 30 x 10
5:32:24 PM 35 x 10

12/12/11 Pullups in ME Reverse Band
5:35:58 PM 80 x 10
5:36:00 PM 70 x 10
5:39:08 PM 60 x 10
5:41:17 PM 50 x 10
5:43:16 PM 40 x 10

12/12/11 ST Bar Preacher in ME Reverse Band
5:47:39 PM 25 x 10
5:47:41 PM 45 x 10
5:50:22 PM 65 x 10
5:53:51 PM 85 x 10
5:56:30 PM 105 x 10

44pirate
12-16-2011, 02:09 PM
12/15/11 DE 50% in DE Chest
4:21:34 PM 45 x 25
4:21:59 PM 95 x 20 Monster minis
4:37:53 PM 135 x 15
4:37:57 PM 185 x 10
4:37:59 PM 205 x 3
4:38:00 PM 205 x 3
4:38:01 PM 205 x 3
4:38:02 PM 205 x 3
4:38:03 PM 205 x 3
4:38:04 PM 205 x 3
4:38:05 PM 205 x 3
4:38:06 PM 205 x 3
4:38:07 PM 205 x 3

12/15/11 Hammer Press in DE Chest
4:39:53 PM 50 x 15
4:40:57 PM 90 x 15
4:42:15 PM 140 x 15
4:44:15 PM 180 x 12
4:46:16 PM 220 x 10

12/15/11 Overhead Pulls in DE Chest
4:51:55 PM 90 x 10
4:54:09 PM 110 x 10
4:55:26 PM 130 x 10
4:57:12 PM 150 x 10
4:58:52 PM 170 x 10

12/15/11 Lateral Raise Seated in DE Chest
5:00:52 PM 15 x 10
5:02:22 PM 20 x 10
5:03:43 PM 25 x 10
5:06:36 PM 30 x 10
5:08:54 PM 35 x 10

12/15/11 Pullups in DE Chest
5:10:02 PM 80 x 10
5:12:23 PM 70 x 10
5:14:29 PM 60 x 10
5:16:51 PM 50 x 10
5:19:42 PM 40 x 10

12/15/11 ST Bar Preacher in DE Chest
5:21:33 PM 25 x 10
5:35:19 PM 45 x 10
5:35:21 PM 65 x 10
5:35:22 PM 85 x 10
5:35:24 PM 105 x 10

44pirate
12-19-2011, 04:38 PM
12/19/11 3BRD in ME Chest
4:16:50 PM 45 x 20
4:16:52 PM 95 x 15
4:18:29 PM 135 x 10
4:21:47 PM 225 x 6
4:29:40 PM 315 x 5 Add 3brd
4:34:48 PM 365 x 5
4:42:01 PM 405 x 5
4:53:39 PM 425 x 3
5:00:40 PM 445 x 1
5:02:41 PM 455 x 1

12/19/11 Hammer Press in ME Chest
5:08:11 PM 50 x 15
5:09:47 PM 90 x 10
5:11:17 PM 180 x 8
5:14:20 PM 270 x 8
5:18:14 PM 320 x 8

12/19/11 Overhead Pulls in ME Chest
5:25:24 PM 110 x 10
5:25:27 PM 130 x 10
5:26:43 PM 150 x 10
5:28:41 PM 170 x 10
5:33:39 PM 190 x 10

12/19/11 Lateral Raise Seated in ME Chest
5:35:11 PM 30 x 10
5:36:51 PM 35 x 8
5:38:37 PM 40 x 8
5:40:47 PM 45 x 8
5:42:55 PM 50 x 8

12/19/11 Pullups in ME Chest
5:47:51 PM 80 x 10
5:47:53 PM 70 x 10
5:50:04 PM 60 x 10
5:51:47 PM 50 x 10
5:57:24 PM 40 x 10

12/19/11 ST Bar Preacher in ME Chest
6:00:12 PM 25 x 10
6:01:30 PM 45 x 10
6:05:58 PM 65 x 10
6:05:59 PM 85 x 10
6:11:44 PM 105 x 10