PDA

View Full Version : Munkys Journal



Munky
12-19-2010, 04:03 PM
I'm mainly looking to get motivated again, so i figured why not try a journal. I'll be doing the HCT-12 routine starting tomorrow.

Current Stats:
Height: 6'
Weight: 165

Goals- Get strong, and to live a happy healthy life!

Munky
12-20-2010, 05:16 PM
Vertical Pulling pullups: bw+15 x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Horizontal Pressing flat bench press: 155 x6 x2 x2 x2

Vertical Pressing standing barbell press 95 x6 x2 x2 x2

Triceps Dips: BW+45 x6 x2 x2 x2

Motivation:High

Energy:High

Sleep:8

Munky
12-22-2010, 04:51 PM
Quad dominant Back Squat:135 x6 x2 x2 x2

Hip dominant Rack Pull: 205 x6 x2 x2 x2

Calf Exercises Standing Calf Raises Machine: 135 x6 x2 x2 x2

Biceps DB Curl: 40 x6 x2 x2 x2


Motivation:High

Energy: HIGH

Sleep:8

Munky
12-24-2010, 09:54 AM
Vertical Pulling pullups: bw+15 x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Horizontal Pressing flat bench press: 155 x6 x2 x2 x2

Vertical Pressing standing barbell press 100 x6 x2 x2 x2

Triceps Dips: BW+45 x6 x2 x2 x2

Motivation:High

Energy:low

Sleep:7

Munky
12-27-2010, 04:13 PM
Vertical Pulling pullups: bw+15 x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Horizontal Pressing flat bench press: 155 x6 x2 x2 x2

Vertical Pressing standing barbell press 95 x6 x2 x2 x2

Triceps Dips: BW+45 x6 x2 x2 x2

Motivation:High

Energy:High

Sleep:8

Munky
12-31-2010, 11:21 AM
Quad dominant Back Squat:135 x6 x2 x2 x2

Hip dominant Rack Pull: 225 x6 x2 x2 x2

Calf Exercises Standing Calf Raises Machine: 135 x6 x2 x2 x2

Biceps Drag Curl: 40 x6 x2 x2 x2


Motivation:High

Energy: HIGH

Sleep:8

Munky
12-31-2010, 11:23 AM
Vertical Pulling lat pulldown: 115 x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Horizontal Pressing flat bench press: 160 x6 x2 x2 x2

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Triceps skullcrushers 70 x6 x2 x2 x2

Motivation:High

Energy:High

Sleep:8

Munky
12-31-2010, 03:56 PM
Quad dominant Back Squat:140 x6 x2 x2 x2

Hip dominant Rack Pull: 245 x6 x2 x2 x2

Calf Exercises Standing Calf Raises Machine: 135 x6 x2 x2 x2

Biceps Drag Curl: 50 x6 x2 x2 x2


Motivation:High

Energy: low

Sleep:crappy

Current weight: 169.6

Munky
01-04-2011, 02:46 PM
Vertical Pulling lat pulldown: 115 x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Horizontal Pressing flat bench press: 170 x6 x2 x2 x2

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Triceps skullcrushers 80 x6 x2 x2 x2

Motivation:High

Energy:Super High

Sleep:9

Munky
01-04-2011, 04:23 PM
Quad dominant Back Squat:155 x6 x2 x2 x2

Hip dominant Rack Pull: 245 x6 x2 x2 x2

Calf Exercises seated calf raise: 90 x6 x2 x2 x2

Biceps Drag Curl: 50 x6 x2 x2 x2


Motivation:High

Energy: Avg

Sleep:9

4g64fiero
01-04-2011, 05:26 PM
What are your goals bro?

Munky
01-05-2011, 04:38 PM
Just looking to bulk and get strong as hell. Shooting for a 275lb bench, 405 squat, 500 deadlift for reps eventually.

Munky
01-06-2011, 06:35 PM
Vertical Pulling lat pulldown: 120x6 x2 x2 x2

Horizontal Pulling barbell row: 140x6 x2 x2 x2

Horizontal Pressing flat bench press: 170 x6 x2 x2 x2

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Triceps skullcrushers 100 x6 x2 x2 x2 To heavy

Motivation:High

Energy:Avg

Sleep:8

Munky
01-07-2011, 05:12 PM
Quad dominant Back Squat:155 x6 x2 x2 x2

Hip dominant Rack Pull: 245 x6 x2 x2 x2

Calf Exercises seated calf raise: 90 x6 x2 x2 x2

Biceps Drag Curl: 50 x6 x2 x2 x2


Motivation:low

Energy: Avg

Sleep:crap

Munky
01-12-2011, 04:32 PM
WEEK 3
Vertical Pulling lat pulldown: 120x6 x2 x2 x2

Horizontal Pulling barbell row: 140x6 x2 x2 x2

Horizontal Pressing flat bench press: 170 x6 x2 x2 x2

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Motivation:High

Energy:Avg

Sleep:8

Munky
01-12-2011, 04:33 PM
Quad dominant Back Squat:155 x6 x2 x2 x2

Hip dominant Stiffleg Deadsl: 155 x6 x2 x2 x2

Calf Exercises seated calf raise: 90 x6 x2 x2 x2

Biceps Drag Curl: 50 x6 x2 x2 x2


Motivation:HIGH

Energy: Avg

Sleep:8

BodyWeight: 171.8lbs

Munky
01-13-2011, 05:55 PM
Vertical Pulling lat pulldown: 120x6 x2 x2 x2

Horizontal Pulling barbell row: 145x6 x2 x2 x2

Horizontal Pressing flat bench press: 165 x6 x2 x2 x2

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Motivation:High

Energy:Avg

Sleep:7

Munky
01-16-2011, 09:51 AM
Quad dominant Back Squat:155 x6 x2 x2 x2

Hip dominant Stiffleg Deads: 155 x6 x2 x2 x2

Calf Exercises seated calf raise: 100 x6 x2 x2 x2

Biceps Drag Curl: 60 x6 x2 x2 x2


Motivation:HIGH

Energy: avg

Sleep:9

I've been going light on legs because of the bursitis in my right knee.

Kiff
01-16-2011, 10:02 AM
Nice to see the motivation is always HIGH :)

Keep at it, HCT-12 works :)

Munky
01-18-2011, 04:33 PM
Week4:
Vertical Pulling lat pulldown: 120x6 x2 x2 x2

Horizontal Pulling barbell row: 145x6 x2 x2 x2

Horizontal Pressing flat bench press: 135 x6 x2 x2 x2 shoulder hurt went light

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Motivation:High

Energy:low

Sleep:8

Munky
01-21-2011, 04:39 PM
Quad dominant Back Squat:165 x6 x2 x2 x2

Hip dominant Stiffleg Deads: 175 x6 x2 x2 x2

Calf Exercises seated calf raise: 115 x6 x2 x2 x2

Biceps Drag Curl: 60 x6 x2 x2 x2


Motivation:HIGH

Energy: HIGH

Sleep:6

Munky
01-22-2011, 01:55 PM
Vertical Pulling lat pulldown: 120x6 x2 x2 x2

Horizontal Pulling barbell row: 145x6 x2 x2 x2

Horizontal Pressing flat bench press: 175 x6 x2 x2 x2

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Motivation:High

Energy: Avg

Sleep:8

Munky
01-24-2011, 05:19 PM
Deload Week

Vertical Pulling lat pulldown: 75x15,75x15

Horizontal Pulling barbell row: 65x15, 65x15

Horizontal Pressing flat bench press: 75x15, 75x15

Vertical Pressing standing barbell press 55x15, 55x15

Triceps skullcrushers 40x15,40x15

Motivation:High

Energy: SUPED

Sleep:8

Munky
01-26-2011, 03:13 PM
Quad dominant Back Squat:75x15

Hip dominant Stiffleg Deads: 75x15

Calf Exercises seated calf raise: 55x15

Biceps Drag Curl: 30x15


Motivation:HIGH

Energy: HIGH

Sleep:7

Munky
01-27-2011, 05:14 PM
Vertical Pulling lat pulldown: 75x15,75x15

Horizontal Pulling barbell row: 65x15, 65x15

Horizontal Pressing flat bench press: 75x15, 75x15

Vertical Pressing standing barbell press 65x15, 65x15

Triceps skullcrushers 40x15,40x15

Motivation:High

Energy: avg

Sleep:8

Munky
01-30-2011, 04:44 PM
Quad dominant Back Squat:85x15

Hip dominant Stiffleg Deads: 85x15

Calf Exercises seated calf raise: 70x15

Biceps Drag Curl: 30x15


Motivation:HIGH

Energy: HIGH

Sleep:9

Munky
02-01-2011, 04:56 PM
Week 1
Vertical Pulling lat pulldown: 125x6 x2 x2 x2

Horizontal Pulling barbell row: 145x6 x2 x2 x2

Horizontal Pressing flat bench press: 175 x6 x2 x2 x2

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Motivation:High

Energy: high

Sleep:8

Munky
02-02-2011, 04:46 PM
Quad dominant Back Squat:175x6 x2 x2 x2

Hip dominant Stiffleg Deads: 175x6 x2 x2 x2

Calf Exercises seated calf raise: 125x6 x2 x2 x2

Biceps Drag Curl: 60x6 x2 x2 x2


Motivation:HIGH

Energy: avg

Sleep:7

Munky
02-04-2011, 06:10 PM
Vertical Pulling lat pulldown: 125x6 x2 x2 x2

Horizontal Pulling barbell row: 145x6 x2 x2 x2

Horizontal Pressing flat bench press: 175 x6 x2 x2 x2

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Motivation:High

Energy: sleepy

Sleep:6

Munky
02-05-2011, 03:46 PM
Quad dominant Back Squat:175x6 x2 x2 x2

Hip dominant Stiffleg Deads: 185x6 x2 x2 x2

Calf Exercises seated calf raise: 125x6 x2 x2 x2

Biceps Drag Curl: 70x6 x2 x2 x2


Motivation:HIGH

Energy: sleepy
Sleep:8

Munky
02-09-2011, 04:33 PM
Week 2

Vertical Pulling lat pulldown: 130x6 x2 x2 x2

Horizontal Pulling barbell row: 150x6 x2 x2 x2

Horizontal Pressing flat bench press: 170 x6 x2 x2 x2

Vertical Pressing standing barbell press 110 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Motivation:High

Energy: avg

Sleep:8

Def seeing noticing some increase in size.

Munky
02-10-2011, 05:29 PM
Quad dominant Back Squat:175x6 x2 x2 x2

Hip dominant Stiffleg Deads: 175x6 x2 x2 x2

Calf Exercises seated calf raise: 125x6 x2 x2 x2

Biceps Drag Curl: 70x6 x2 x2 x2


Motivation:HIGH

Energy: avg
Sleep:8

Munky
02-11-2011, 05:24 PM
Vertical Pulling lat pulldown: 130x6 x2 x2 x2

Horizontal Pulling barbell row: 150x6 x2 x2 x2

Vertical Pressing standing barbell press 110 x6 x2 x2 x2

Horizontal Pressing flat bench press: 165 x6 x2 x2 x2

Triceps skullcrushers 80 x6 x2 x2 x2

Motivation:High

Energy: beat!

Sleep:8

Ran out of energy today

Munky
02-12-2011, 05:32 PM
Quad dominant Back Squat:175x6 x2 x2 x2

Hip dominant Stiffleg Deads: 175x6 x2 x2 x2

Calf Exercises seated calf raise: 125x6 x2 x2 x2

Biceps Drag Curl: 60x6 x2 x2 x2


Motivation:HIGH

Energy: sluggish
Sleep:8

no appetite today! Weights at 173lb naked in the morning.

Munky
02-15-2011, 03:24 PM
Week3
Vertical Pulling lat pulldown: 130x6 x2 x2 x2

Horizontal Pulling barbell row: 150x6 x2 x2 x2

Vertical Pressing standing barbell press 110 x6 x2 x2 x2

Horizontal Pressing flat bench press: 175 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Motivation:High

Energy: eh

Sleep:8

Appetite is still crap and im feeling a little sluggish. Also gonna lower the weight on the bent over rows next time i do them and focus on form.

CHASE TRUSNOVEC
02-15-2011, 11:22 PM
hey dude thanks for the support! whats your name? how much do you weigh? Great work on everything...your work looks real consistent!!!

Munky
02-16-2011, 08:28 AM
Thanks for checking out my journal chase. Names Dave, my stats right now are 6' 173lbs and gaining. Just trying to see what i can do when i actually stick with it.

Munky
02-17-2011, 02:15 PM
Quad dominant Back Squat:175x6 x2 x2 x2

Hip dominant Stiffleg Deads: 185x6 x2 x2 x2

Calf Exercises seated calf raise: 125x6 x2 x2 x2

Biceps Drag Curl: 70x6 x2 x2 x2


Motivation:HIGH

Energy: slightly above avg
Sleep:8

Diets getting back on track. I suck at squats!

Munky
02-17-2011, 07:10 PM
This will be my before pic. 6' 173lbs

Munky
02-18-2011, 04:53 PM
Vertical Pulling lat pulldown: 130x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2 (tried to work on form)

Vertical Pressing standing barbell press 110 x6 x2 x2 x2

Horizontal Pressing flat bench press: 180 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Motivation:High

Energy: avg

Sleep:8

Munky
02-19-2011, 02:26 PM
Quad dominant Back Squat:165x6 x2 x2 x2

Hip dominant Stiffleg Deads: 175x6 x2 x2 x2

Calf Exercises seated calf raise: 125x6 x2 x2 x2

Biceps Drag Curl: 70x6 x2 x2 x2


Motivation:low
Energy: avg
Sleep:8

barely made it through this one lol.

Munky
02-21-2011, 04:30 PM
Week 4

Vertical Pulling lat pulldown: 130x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Vertical Pressing standing barbell press 110 x6 x2 x2 x2

Horizontal Pressing flat bench press: 180 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Motivation:High

Energy: high

Sleep:8

Felt good today

Munky
02-23-2011, 01:34 PM
Quad dominant Back Squat:185x6 x2 x2 x2

Hip dominant Stiffleg Deads: 185x6 x2 x2 x2

Calf Exercises seated calf raise: 125x6 x2 x2 x2

Biceps Drag Curl: 70x6 x2 x2 x2


Motivation:high
Energy: avg
Sleep:7

Love hate relationship with squats right now. Weighed in at 174lbs this mornin

CHASE TRUSNOVEC
02-24-2011, 12:17 AM
hey i like your style of training...i actually just saw that another guy trains that way and its very effective!!! God Bless!!

Munky
02-24-2011, 07:07 PM
Had to post this just feeling good about my progress even if its only been about 2 months steady.

Munky
02-25-2011, 04:22 PM
Vertical Pulling lat pulldown: 130x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Vertical Pressing standing barbell press 110 x6 x2 x2 x2

Horizontal Pressing flat bench press: 175 x6 x2 x2 x2

Triceps skullcrushers 80 x6 x2 x2 x2

Motivation:High

Energy: high

Sleep:8

f=ma
02-25-2011, 04:27 PM
sup man

your exercise selection is good and you have a great base onto which you can add. keep it up

Munky
03-05-2011, 05:27 PM
Going to switch it up a little monday and do this:


Vertical Pulling Pullups

Horizontal Pulling barbell row

Vertical Pressing standing barbell press

Horizontal Pressing Incline Bench

Triceps Close grip bench

Coke
03-05-2011, 08:16 PM
Stay with it bro, can't go wrong - wonder what you'd be looking like this time next year.

Munky
03-06-2011, 08:13 AM
Big i hope!

Munky
03-07-2011, 09:01 PM
Week 1
Vertical Pulling pullups: bw 6x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Horizontal Pressing flat bench press: 175 x6 x2 x2 x2

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Motivation:High

Energy: high

Sleep:8

Munky
03-09-2011, 02:35 PM
Quad dominant Back Squat:185x6 x2 x2 x2

Hip dominant Stiffleg Deads: 185x6 x2 x2 x2

Calf Exercises seated calf raise: 125x6 x2 x2 x2

Biceps Drag Curl: 60x6 x2 x2 x2


Motivation:high
Energy: high
Sleep:8


Got some Results and some more Nitrean today, gonna try to open up a can of whoop ass.

Munky
03-12-2011, 03:38 PM
Got a stomach flu or something, hoping to be back in the gym monday!

Munky
03-21-2011, 05:35 PM
I'm back baby!

Week 1
Vertical Pulling pullups: bw 6x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Horizontal Pressing flat bench press: 165 x6 x2 x2 x2

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Triceps skullcrushers 80 x6 x2 x2 x2

Motivation:High

Energy: high

Sleep:8

f=ma
03-21-2011, 06:54 PM
good to see you back. being sick can really throw things out of whack

Munky
03-22-2011, 06:01 PM
Quad dominant Back Squat:155x6 x2 x2 x2

Hip dominant Stiffleg Deads: 135x6 x2 x2 x2

Calf Exercises seated calf raise: 125x6 x2 x2 x2

Biceps Drag Curl: 60x6 x2 x2 x2


Motivation:high
Energy: LOW
Sleep:8


Was really dragging ass today! Just got in there did what i could do and left nothing spectacular.

Munky
03-22-2011, 06:01 PM
Thanks f=ma

Munky
09-12-2011, 04:36 PM
Week 1

Back at it. Current weight 161 at 6'1"

Quad dominant Back Squat:125x6 x2 x2 x2

Hip dominant Stiffleg Deads: 125x6 x2 x2 x2

Calf Exercises seated calf raise: 110x6 x2 x2 x2

Biceps Drag Curl: 40x6 x2 x2 x2


Motivation:high
Energy: medium
Sleep:8

Munky
09-13-2011, 04:18 PM
Vertical Pulling pullups: bw 6x6 x2 x2 x2

Horizontal Pulling barbell row: 95x6 x2 x2 x2

Horizontal Pressing flat bench press: 135 x6 x2 x2 x2

Vertical Pressing standing barbell press 75 x6 x2 x2 x2

Triceps skullcrushers 80 x6 x2 x2 x2

Motivation:High

Energy: high

Sleep:8

Munky
09-20-2011, 02:43 PM
Quad dominant Back Squat:135x6 x2 x2 x2

Hip dominant Stiffleg Deads: 135x6 x2 x2 x2

Calf Exercises seated calf raise: 100x6 x2 x2 x2

Biceps Drag Curl: 50x6 x2 x2 x2

Munky
09-27-2011, 05:00 PM
Quad dominant Back Squat:140x6 x2 x2 x2

Hip dominant Stiffleg Deads: 140x6 x2 x2 x2

Calf Exercises seated calf raise: 100x6 x2 x2 x2

Biceps Drag Curl: 50x6 x2 x2 x2

Munky
09-28-2011, 05:54 PM
Vertical Pulling pullups: bw 6x6 x2 x2 x2

Horizontal Pulling barbell row: 100x6 x2 x2 x2

Horizontal Pressing flat bench press: 140 x6 x2 x2 x2

Vertical Pressing standing barbell press 95 x6 x2 x2 x2

Triceps skullcrushers 80 x6 x2 x2 x2

Munky
09-29-2011, 07:13 PM
Quad dominant Back Squat:140x6 x2 x2 x2

Hip dominant Stiffleg Deads: 145x6 x2 x2 x2

Calf Exercises seated calf raise: 100x6 x2 x2 x2

Biceps Drag Curl: 50x6 x2 x2 x2

Munky
10-01-2011, 06:21 PM
Vertical Pulling pullups: bw 6x6 x2 x2 x2

Horizontal Pulling barbell row: 105x6 x2 x2 x2

Horizontal Pressing flat bench press: 140 x6 x2 x2 x2

Vertical Pressing standing barbell press 95 x6 x2 x2 x2

Triceps skullcrushers 80 x6 x2 x2 x2

Munky
11-24-2011, 08:13 AM
Lets try this again!

Week 1
Vertical Pulling pullups: bw 6x6 x2 x2 x2

Horizontal Pulling barbell row: 95x6 x2 x2 x2

Horizontal Pressing flat bench press: 140 x6 x2 x2 x2

Vertical Pressing standing barbell press 95 x6 x2 x2 x2

Triceps skullcrushers 70 x6 x2 x2 x2

Munky
11-24-2011, 08:15 AM
Quad dominant Back Squat:135x6 x2 x2 x2

Hip dominant Deadlifts: 175x6 x2 x2 x2

Calf Exercises standing calf raise: 75x6 x2 x2 x2

Biceps Drag Curl: 50x6 x2 x2 x2

bw: 164.6 naked

Munky
11-27-2011, 03:17 PM
Vertical Pulling pullups: bw 6x6 x2 x2 x2

Horizontal Pulling barbell row: 95x6 x2 x2 x2

Horizontal Pressing flat bench press: 140 x6 x2 x2 x2

Vertical Pressing standing barbell press 85 x6 x2 x2 x2

Triceps skullcrushers 70 x6 x2 x2 x2

Munky
11-27-2011, 03:18 PM
Quad dominant Back Squat:135x6 x2 x2 x2

Hip dominant Deadlifts: 175x6 x2 x2 x2

Calf Exercises standing calf raise: 75x6 x2 x2 x2

Biceps Drag Curl: 50x6 x2 x2 x2

Munky
11-28-2011, 06:05 PM
Week 2

Quad dominant Back Squat:145x6 x2 x2 x2

Hip dominant Deadlifts: 185x6 x2 x2 x2

Calf Exercises standing calf raise: 75x6 x2 x2 x2

Biceps Drag Curl: 60x6 x2 x2 x2

Munky
11-29-2011, 04:05 PM
Vertical Pulling pullups: bw 6x6 x2 x2 x2

Horizontal Pulling barbell row: 100x6 x2 x2 x2

Horizontal Pressing flat bench press: 145 x6 x2 x2 x2

Vertical Pressing standing barbell press 95 x6 x2 x2 x2

Triceps skullcrushers 80 x6 x2 x2 x2

Munky
12-04-2011, 08:40 AM
Quad dominant Back Squat:145x6 x2 x2 x2

Hip dominant Deadlifts: 185x6 x2 x2 x2

Calf Exercises standing calf raise: 75x6 x2 x2 x2

Biceps Drag Curl: 60x6 x2 x2 x2

Munky
12-04-2011, 08:41 AM
Vertical Pulling pullups: bw 6x6 x2 x2 x2

Horizontal Pulling barbell row: 105x6 x2 x2 x2

Horizontal Pressing flat bench press: 145 x6 x2 x2 x2

Vertical Pressing standing barbell press 95 x6 x2 x2 x2

Triceps skullcrushers 80 x6 x2 x2 x2

Current weight: 165.6lbs naked

Munky
12-10-2011, 05:07 PM
Week 3

Quad dominant Back Squat:155x6 x2 x2 x2

Hip dominant Deadlifts: 185x6 x2 x2 x2

Calf Exercises standing calf raise: 90x6 x2 x2 x2

Biceps Drag Curl: 60x6 x2 x2 x2

Munky
12-10-2011, 05:08 PM
Vertical Pulling pullups: bw 6x6 x2 x2 x2

Horizontal Pulling barbell row: 105x6 x2 x2 x2

Horizontal Pressing flat bench press: 145 x6 x2 x2 x2

Vertical Pressing standing barbell press 95 x6 x2 x2 x2

Triceps skullcrushers 80 x6 x2 x2 x2

Munky
12-10-2011, 05:08 PM
Quad dominant Back Squat:155x6 x2 x2 x2

Hip dominant Deadlifts: 185x6 x2 x2 x2

Calf Exercises standing calf raise: 85x6 x2 x2 x2

Biceps Drag Curl: 60x6 x2 x2 x2

Munky
12-10-2011, 05:09 PM
Vertical Pulling pullups: bw 6x6 x2 x2 x2

Horizontal Pulling barbell row: 105x6 x2 x2 x2

Horizontal Pressing flat bench press: 145 x6 x2 x2 x2

Vertical Pressing standing barbell press 95 x6 x2 x2 x2

Triceps skullcrushers 80 x6 x2 x2 x2

checking my weight tomorrow morning

Munky
12-11-2011, 07:42 AM
Current weight is 169.6lbs naked

Munky
12-13-2011, 04:55 PM
Week 4

Quad dominant Back Squat:155x6 x2 x2 x2

Hip dominant Deadlifts: 195x6 x2 x2 x2

Calf Exercises standing calf raise: 90x6 x2 x2 x2

Biceps Drag Curl: 60x6 x2 x2 x2

Munky
12-14-2011, 05:52 PM
Vertical Pulling pullups: bw 6x6 x2 x2 x2

Horizontal Pulling barbell row: 110x6 x2 x2 x2

Horizontal Pressing flat bench press: 155 x6 x2 x2 x2

Vertical Pressing standing barbell press 95 x6 x2 x2 x2

Triceps skullcrushers 80 x6 x2 x2 x2

Munky
12-15-2011, 06:08 PM
Quad dominant Back Squat:155x6 x2 x2 x2

Hip dominant Deadlifts: 195x6 x2 x2 x2

Calf Exercises standing calf raise: 90x6 x2 x2 x2

Biceps Drag Curl: 60x6 x2 x2 x2

Munky
12-17-2011, 06:03 PM
Vertical Pulling pullups: bw 6x6 x2 x2 x2

Horizontal Pulling barbell row: 110x6 x2 x2 x2

Horizontal Pressing flat bench press: 155 x6 x2 x2 x2

Vertical Pressing standing barbell press 95 x6 x2 x2 x2

Triceps skullcrushers 80 x6 x2 x2 x2

Munky
12-18-2011, 07:30 AM
168.2 this morning. Still happy with my progress so far.

Munky
12-19-2011, 04:45 PM
Deload Week

Quad dominant Back Squat:65 x15 x2

Hip dominant stifflegDeadlifts: 65 x15 x2

Calf Exercises standing calf raise: 60 x15 x2

Biceps Drag Curl: 40 x15 x2

Munky
12-21-2011, 04:57 PM
Vertical Pulling pullups: bw 3x10

Horizontal Pulling barbell row: 55 x15 x15

Horizontal Pressing flat bench press: 75 x15 x15

Vertical Pressing standing barbell press 55 x15 x15

Triceps skullcrushers 30 x 15 x15

Munky
12-24-2011, 07:16 PM
Quad dominant Back Squat:65 x15 x2

Hip dominant stifflegDeadlifts: 65 x15 x2

Calf Exercises standing calf raise: 60 x15 x2

Biceps Drag Curl: 40 x15 x2

Vertical Pulling pullups: bw 3x10

Horizontal Pulling barbell row: 55 x15 x15

Horizontal Pressing flat bench press: 75 x15 x15

Vertical Pressing standing barbell press 55 x15 x15

Triceps skullcrushers 30 x 15 x15

Munky
12-26-2011, 03:23 PM
Week 1

Quad dominant Back Squat:160x6 x2 x2 x2

Hip dominant Deadlifts: 205x6 x2 x2 x2

Calf Exercises standing calf raise: 105x6 x2 x2 x2

Biceps Drag Curl: 60x6 x2 x2 x2

bang

Munky
12-27-2011, 04:51 PM
Vertical Pulling pullups: bw 6x6 x2 x2 x2

Horizontal Pulling barbell row: 115x6 x2 x2 x2

Horizontal Pressing flat bench press: 160 x6 x2 x2 x2

Vertical Pressing standing barbell press 100 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Munky
01-01-2012, 09:08 AM
Vertical Pulling pullups: bw 4x6 bw+5 2x6 x2 x2 x2

Horizontal Pulling barbell row: 115x6 x2 x2 x2

Horizontal Pressing flat bench press: 160 x6 x2 x2 x2

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Munky
01-02-2012, 01:03 PM
Week 2

Quad dominant Back Squat:165x6 x2 x2 x2

Hip dominant Deadlifts: bitched out broken toes

Calf Exercises standing calf raise: 70 x6 x2 x2 x2

Biceps Drag Curl: 70x6 x2 x2 x2


Current a.m. weight: 170.4 naked

Been slacking on the diet last 2 weeks time to step it back up.

Munky
01-03-2012, 05:38 PM
Vertical Pulling pullups: bw+10 x6 x2 x2 x2

Horizontal Pulling barbell row: 125x6 x2 x2 x2

Horizontal Pressing incline bench press: 135 x6 x2 x2 x2

Vertical Pressing standing barbell press 110 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

had to do incline bench today couldnt get a flat bench

Phaleron
01-03-2012, 05:45 PM
Consistent work there man, good job. :)

chevelle2291
01-04-2012, 07:03 PM
I war ya on slacking on the diet. good luck man. keep up the consistency.

Munky
01-06-2012, 04:46 PM
Quad dominant Back Squat:170x6 x2 x2 x2 - feeling strong

Hip dominant Deadlifts: 205x6 x2 x2 x2

Calf Exercises standing calf raise: 70 x6 x2 x2 x2

Biceps Drag Curl: 70x6 x2 x2 x2

Munky
01-07-2012, 11:16 AM
Vertical Pulling pullups: bw+10 x6 x2 x2 x2

Horizontal Pulling barbell row: 125x6 x2 x2 x2

Horizontal Pressing bench press: 160 x6 x2 x2 x2

Vertical Pressing standing barbell press 110 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Munky
01-16-2012, 05:13 PM
Week 3
Quad dominant Back Squat:170x6 x2 x2 x2 - feeling strong

Hip dominant Deadlifts: 205x6 x2 x2 x2

Calf Exercises standing calf raise: 90 x6 x2 x2 x2

Biceps Drag Curl: 70x6 x2 x2 x2

Skipped last week got shifted over to night work threw me all off. Should be good to go this week

Munky
01-17-2012, 05:14 PM
Vertical Pulling pullups: bw x6 x2 x2 x2

Horizontal Pulling barbell row: 125x6 x2 x2 x2

Horizontal Pressing bench press: 160 x6 x2 x2 x2

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Munky
01-19-2012, 04:57 PM
Quad dominant Back Squat:170x6 x2 x2 x2 - feeling strong

Hip dominant Deadlifts: 205x6 x2 x2 x2

Calf Exercises standing calf raise: 105 x6 x2 x2 x2

Biceps Drag Curl: 70x6 x2 x2 x2

Phaleron
01-19-2012, 05:48 PM
I hate calf work, good job.

Munky
01-23-2012, 05:15 PM
Vertical Pulling pullups: bw x6 x2 x2 x2

Horizontal Pulling barbell row: 125x6 x2 x2 x2

Horizontal Pressing bench press: 170 x6 x2 x2 x2

Vertical Pressing standing barbell press 110 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Munky
01-23-2012, 05:16 PM
Week 4

Quad dominant Back Squat:175x6 x2 x2 x2

Hip dominant Deadlifts: 225x6 x2 x2 x2

Calf Exercises standing calf raise: 105 x6 x2 x2 x2

Biceps Drag Curl: 70x6 x2 x2 x2

Did work on the ab wheel.

I want stronger fucking legs

chevelle2291
01-23-2012, 05:22 PM
Consistency seems like it's your downfall? Keep at it man.


Join date: Nov 2002?! Wow! What was the site like back then?

Munky
01-24-2012, 03:18 PM
yeah bro i always seem to go good for like 3 months. lol

Munky
01-25-2012, 06:29 PM
Vertical Pulling pullups: bw+10 x6 x2 x2 x2

Horizontal Pulling barbell row: 130x6 x2 x2 x2

Horizontal Pressing bench press: 170 x6 x2 x2 x2

Vertical Pressing standing barbell press 115 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

motivated

Munky
01-27-2012, 05:57 PM
Quad dominant Back Squat:175x6 x2 x2 x2

Hip dominant Deadlifts: 225x6 x2 x2 x2

Calf Exercises seated calf raise: 115 x6 x2 x2 x2

Biceps Drag Curl: 70x6 x2 x2 x2

Munky
01-28-2012, 09:52 AM
Vertical Pulling pullups: bw+15 x6 x2 x2 x2

Horizontal Pulling barbell row: 130x6 x2 x2 x2

Horizontal Pressing bench press: 175 x6 x2 x2 x2

Vertical Pressing standing barbell press 115 x6 x2 x2 x2

Triceps Dips BW+45 x6 x2 x2 x2

Couldnt get a spot to do my skull crushers today.

Munky
01-31-2012, 03:19 PM
cut the tip of my thumb off yesterday going to doc for it today, going to get to the gym tomorrow to start my deload week.

Munky
02-06-2012, 04:49 PM
Week 1

Quad dominant Back Squat:175x6 x2 x2 x2

Hip dominant Deadlifts: 225x6 x2 x2 x2

Calf Exercises seated calf raise: 115 x6 x2 x2 x2

Biceps Preacher curls: bar+50 x6 x 2 x2 x2

Munky
02-07-2012, 07:04 PM
Vertical Pulling pullups: bw+15 x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Vertical Pressing standing barbell press 115 x6 x2 x2 x2

Horizontal Pressing bench press: 165 x6 x2 x2 x2

Triceps skullcrushers 90 x6 x2 x2 x2

Exhausted!

Munky
02-10-2012, 02:33 PM
Quad dominant Back Squat:175x6 x2 x2 x2

Hip dominant Deadlifts: 235x6 x2 x2 x2

Calf Exercises seated calf raise: 115 x6 x2 x2 x2

Biceps Drag Curl: 70x6 x2 x2 x2

Munky
02-10-2012, 03:27 PM
Stepping my diet up

Munky
02-11-2012, 01:02 PM
Vertical Pulling pullups: bw+20 x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Vertical Pressing standing barbell press 115 x6 x2 x2 x2

Horizontal Pressing bench press: 180 x6 x2 x2 x2

Triceps dips: BW+55 x6 x2 x2 x2

Munky
02-13-2012, 04:43 PM
Week 2
Quad dominant Back Squat:185x6 x2 x2 x2

Hip dominant Deadlifts: 245x6 x2 x2 x2

Calf Exercises seated calf raise: 105 x6 x2 x2 x2

Biceps preacher curl: 70x6 x2 x2 x2

Munky
02-13-2012, 05:40 PM
By December i want a squat of 255x6 deadlift of 315x6 Bench of 225x6 and bodyweight of 190.

Munky
02-15-2012, 06:07 PM
Vertical Pulling pullups: bw+20 x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Vertical Pressing standing barbell press 115 x6 x2 x2 x2

Horizontal Pressing bench press: 185 x6 x2 x2 x2

Triceps skull crushers: 90 x6 x2 x2 x2

Munky
02-18-2012, 09:38 AM
Quad dominant Back Squat:185x6 x2 x2 x2

Hip dominant Deadlifts: 245x6 x2 x2 x2

Calf Exercises seated calf raise: 120 x6 x2 x2 x2

Biceps drag curl: 70x6 x2 x2 x2

chevelle2291
02-18-2012, 09:54 AM
nic efforts Munky! I see your consistency has been good so far, eh?

Munky
02-18-2012, 11:40 AM
Vertical Pulling pullups: bw+20 x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Vertical Pressing standing barbell press 115 x6 x2 x2 x2

Horizontal Pressing bench press: 175 x6 x2 x2 x2

Triceps dips: 55 x6 x2 x2 x2

Munky
02-18-2012, 11:42 AM
Yeah chevelle im trying to step it up a little. Weighed myself at the gym today i was like 177. Dont know how accurate there scale is though.

Munky
03-12-2012, 04:28 PM
Week 1

Quad dominant Back Squat:165x6 x2 x2 x2

Hip dominant Deadlifts: 205x6 x2 x2 x2

Calf Exercises seated calf raise: 125 x6 x2 x2 x2

Biceps drag curls: 60 x6 x 2 x2 x2

Munky
03-17-2012, 05:32 PM
Vertical Pulling pullups: bw x6 x2 x2 x2

Horizontal Pulling barbell row: 110x6 x2 x2 x2

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Horizontal Pressing bench press: 165 x6 x2 x2 x2

Triceps dips: bw x10 x2 x2 x2


Quad dominant Back Squat:165x6 x2 x2 x2

Hip dominant Deadlifts: 205x6 x2 x2 x2

Calf Exercises seated calf raise: 125 x6 x2 x2 x2

Biceps incline curls: 20 x6 x 2 x2 x2


Vertical Pulling pullups: bw x6 x2 x2 x2

Horizontal Pulling barbell row: 110x6 x2 x2 x2

Vertical Pressing standing barbell press 105 x6 x2 x2 x2

Horizontal Pressing bench press: 165 x6 x2 x2 x2

Triceps dips: bw x10 x2 x2 x2

Munky
03-19-2012, 05:13 PM
Week 2

Quad dominant Back Squat:175x6 x2 x2 x2

Hip dominant Deadlifts: 225x6 x2 x2 x2

Calf Exercises seated calf raise: 125 x6 x2 x2 x2

Biceps drag curls: 60 x6 x 2 x2 x2

Munky
03-22-2012, 05:48 PM
Vertical Pulling pullups: bw x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Vertical Pressing standing barbell press 115 x6 x2 x2 x2

Horizontal Pressing bench press: 175 x6 x2 x2 x2

Triceps skullcrushers: 80 x6 x2 x2 x2

Munky
03-27-2012, 04:31 PM
Week 3

Quad dominant Back Squat:175x6 x2 x2 x2

Hip dominant Deadlifts: 245x6 x2 x2 x2 little bitch grip

Calf Exercises seated calf raise: 125 x6 x2 x2 x2

Biceps drag curls: 60 x6 x 2 x2 x2

Munky
03-28-2012, 06:04 PM
Vertical Pulling pullups: bw x6 x2 x2 x2

Horizontal Pulling barbell row: 135x6 x2 x2 x2

Vertical Pressing standing barbell press 115 x6 x2 x2 x2

Horizontal Pressing bench press: 175 x6 x2 x2 x2

Triceps skullcrushers: 80 x6 x2 x2 x2

Munky
03-31-2012, 05:12 PM
Vertical Pulling pullups: bw x6 x2 x2 x2

Horizontal Pulling barbell row: 125x6 x2 x2 x2

Vertical Pressing standing barbell press 115 x6 x2 x2 x2

Horizontal Pressing bench press: 175 x6 x2 x2 x2

Triceps skullcrushers: 90 x6 x2 x2 x2

Munky
04-03-2012, 05:52 PM
Week 4

Quad dominant Back Squat:175x6 x2 x2 x2

Hip dominant Deadlifts: 205x6 x2 x2 x2 tired as heck

Calf Exercises seated calf raise: skipped foots hurting

Biceps incline curls 25x6 x2 x2 x2

Munky
04-04-2012, 04:59 PM
Vertical Pulling pullups: bw x6 x2 x2 x2

Horizontal Pulling seated rows: 120x6 x2 x2 x2

Vertical Pressing seated db press 55's x6 x2 x2 x2

Horizontal Pressing bench press: 185 x6 x2 x2 x2

Triceps dips: bwx10 x2 x2 x2

had to change it up today gym was crowded i think im gonna do dips and seated db press more often now

Munky
04-06-2012, 06:04 PM
Quad dominant Back Squat:165x6 x2 x2 x2

Hip dominant Deadlifts: 185x6 x2 x2 x2

Calf Exercises seated calf raise: skipped foots hurting

Biceps incline curls 25x6 x2 x2 x2

exhausted.

Munky
04-06-2012, 06:16 PM
I thinks its time to switch it up. I'm thinking about doing a baby got backish style routine. I dunno though ill figure it out by monday.

Munky
04-07-2012, 05:30 PM
Vertical Pulling pullups: bw x6 x2 x2 x2

Horizontal Pulling seated rows: 120x6 x2 x2 x2

Vertical Pressing seated db press 55's x6 x2 x2 x2

Horizontal Pressing bench press: 175 x6 x2 x2 x2

Triceps dips: bwx10 x2 x2

Munky
04-10-2012, 05:04 PM
Deload

Quad dominant Back Squat: 95 x15 x15

Hip dominant stiff leg Deadlifts: 135 x15 x15

Calf Exercises seated calf raise: skipped foots hurting

Biceps incline curls 20 x15 x15

Munky
04-12-2012, 05:37 PM
Vertical Pulling pullups: bw x10 x10

Horizontal Pulling bent over rows: 65x15 x15

Vertical Pressing seated db press 20's x10 x10

Horizontal Pressing bench press: 105 x15 x15

Triceps dips: bw x15 x15

Munky
04-23-2012, 01:56 PM
Week 1

Quad dominant Back Squat:175x6 x2 x2 x2

Hip dominant Deadlifts: 205x6 x2 x2 x2

Calf Exercises seated calf raise: 120x10

Biceps drag curls: 60x6 x2 x2 x2

Munky
04-24-2012, 05:21 PM
Vertical Pulling pullups: bw+10 x6 x2 x2 x2

Horizontal Pulling db bent over rows: 60's x6 x2 x2 x2

Vertical Pressing seated db press 55's x6 x2 x2 x2

Horizontal Pressing incline bench press: 145 x6 x2 x2 x2

Triceps dips: bw+55 x6 x2 x2 x2

Munky
04-27-2012, 04:34 PM
Quad dominant Back Squat:175x6 x2 x2 x2

Hip dominant Deadlifts: 225x6 x2 x2 x2

Calf Exercises seated calf raise: 120x10

Biceps incline curls: 20x6 x2 x2 x2

Munky
04-28-2012, 03:17 PM
Vertical Pulling pullups: bw+15 x6 x2 x2 x2

Horizontal Pulling low pulley rows: 120 x6 x2 x2 x2

Vertical Pressing seated db press 60's x6 x2 x2 x2

threw in some seated lateral raises: 10'sx8 15'sx8 15'sx8 shoulders suck

Horizontal Pressing incline bench press: 155 x6 x2 x2 x2

Triceps dips: bw+55 x6 x2 x2 x2

Munky
05-01-2012, 07:49 PM
Week2

Quad dominant leg press: 3pps x6 x2 x2 x2

Hip dominant Deadlifts: 225x6 x2 x2 x2

Calf Exercises seated calf raise: 120x10

Biceps incline curls: 25x6 x2 x2 x2

Such a shitty workout couldnt get a squat rack. Need to step my game up regardless

Munky
05-03-2012, 04:35 PM
Vertical Pulling pullups: bw+20 x6 x2 x2 x2

Horizontal Pulling pendlay rows: 135 x6 x2 x2 x2

Couldn't do the rest of my workout banged my elbow pretty hard when i was done doing pullups. Should be alright for my next upper body day. #littlebitch

Munky
05-08-2012, 05:29 PM
Week 3

Quad dominant squats: 180 x6 x2 x2 x2

Hip dominant Deadlifts: 245x6 x2 x2 x2

Calf Exercises seated calf raise: 120x10

Biceps drag curls: 60 x6 x2 x2 x2

Munky
05-09-2012, 07:12 PM
Vertical Pulling pullups: bw+15 x6 x2 x2 x2

Horizontal Pulling bent over rows: 140 x6 x2 x2 x2

Vertical Pressing seated db press 60's x6 x2 x2 x2

threw in some seated lateral raises: 10'sx8 15'sx8 15'sx8 shoulders suck

Horizontal Pressing incline bench press: 155 x6 x2 x2 x2

Triceps dips: bw+55 x6 x2 x2 x2

Munky
05-23-2012, 06:00 PM
Week 1

Quad dominant squats: 165 x6 x2 x2 x2

Hip dominant Deadlifts: 225x6 x2 x2 x2

Calf Exercises seated calf raise: 120x10

Biceps drag curls: 60 x6 x2 x2 x2

Munky
05-23-2012, 06:01 PM
Vertical Pulling pullups: bw+15 x6 x2 x2 x2

Horizontal Pulling bent over rows: 135 x6 x2 x2 x2

Vertical Pressing seated db press 55's x6 x2 x2 x2

seated lateral raises: 10'sx8 15'sx8 15'sx8

Horizontal Pressing incline bench press: 155 x6 x2 x2 x2

Triceps dips: bw+55 x6 x2 x2 x2

Munky
05-30-2012, 04:46 PM
Week 1

Quad dominant squats: 165 x6 x2 x2 x2

Hip dominant Deadlifts: 225x6 x2 x2 x2

Calf Exercises seated calf raise: 120x10

Biceps drag curls: 60 x6 x2 x2 x2

Munky
05-31-2012, 06:07 PM
Vertical Pulling pullups: bw+15 x6 x2 x2 x2

Horizontal Pulling bent over rows: 145 x6 x2 x2 x2

Vertical Pressing seated db press 60's x6 x2 x2 x2

seated lateral raises: 10'sx8 15'sx8 15'sx8

Horizontal Pressing incline bench press: 145 x6 x2 x2 x2

Triceps dips: bw+75 x6 x2 x2 x2

Munky
06-12-2012, 02:38 PM
Gonna roll with this for a while. Bodyweight is around 173 been slacking hard for a while.

Day1
Quad dominant squats:

Hamstring Leg Curls:

Calf Exercises calf raise:

Biceps drag curls:

Ab wheel

Day 2

Vertical Pulling pullups:

Horizontal Pulling bent over rows:

Vertical Pressing barbell press:

Horizontal Pressing bench press:

Triceps skullcrushers:

Day 3

Hip dominant Deadlifts

Quad dominant Leg Press:

Calf Exercises calf raise:

Biceps incline curls:

Ab wheel

Day 4

Vertical Pulling pullups:

Horizontal Pulling bent over rows:

Vertical Pressing barbell press:

Horizontal Pressing incline bench press:

Triceps dips:

Beast
06-12-2012, 03:11 PM
Looks nice! Where did you get the idea for that workout plan?

Munky
06-12-2012, 05:35 PM
Well its basically the same stuff I've been doing hct12. I just got tired of doing squats and deadlifts in the same workout, it was killing me. Figured while i was changing that might as well adjust my upper body days too. Goal is to get to 185lbs - 190lbs by Christmas. We'll see how it goes.

Munky
06-18-2012, 07:30 PM
Week 1
=
Quad dominant squats: 175x6 x2 x2 x2

Hamstring Leg Curls: 80 x6 x2 x2 x2

Calf Exercises seated calf raise: 105 x10

Biceps drag curls: 60 x6 x2 x2 x2

Ab wheel

Munky
06-19-2012, 11:17 AM
Vertical Pulling pullups: Bwx6 x2 x2 x2

Horizontal Pulling bent over rows: 135x6 x2 x2 x2

Vertical Pressing barbell press: 95x6 x2 x2 x2

Horizontal Pressing bench press: 155x6 x2 x2 x2

Triceps skullcrushers: 80x6 x2 x2 x2

Munky
06-22-2012, 07:42 PM
Hip dominant Deadlifts: 245x6 x2 x2 x2

Quad dominant Leg Press: 3pps x6 x2 x2 x2

Calf Exercises standing calf raise: 120x10

Biceps incline curls: 25 x8

Ab wheel

Munky
08-13-2012, 04:06 PM
Day1
Quad dominant squats: 135 x 6 x2x2x2

Hamstring Leg Curls: 100 x6 x2 x2 x2

Calf Exercises calf raise: 95 x10 x10 x10

Biceps drag curls: 60 x5 x2 x2 x2

Ab wheel

Munky
08-14-2012, 05:40 PM
Vertical Pulling pullups: Bwx6 x2 x2 x2

Horizontal Pulling bent over rows: 115x6 x2 x2 x2

Vertical Pressing barbell press: 95x6 x2 x2 x2

Horizontal Pressing bench press: 140x6 x2 x2 x2

Triceps dips: bwx10 x2 x2 x2

Doing a closer grip on bench