View Full Version : Road to 600 bench

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05-10-2007, 02:40 AM
i never done this before so ill give it a shot and try my best to keep this updated. current background stats as of 5/10/07:

Age: 21
Weight: 195lb give or take a pound
Height: 5'7"
Experience: 2 years
Style of training: PR's/powerlifting/getting big
Best bench: 275lb/315lb shirted
Best deadlift: 515lb sumo/475lb conventional
Best squat: 405lb paralell

05-07-2007 - 05-10-2007

monday (legs/lowerback):
-low box squat w/green bands 3 sets of 315lb x5
-conventional deadlifts 315x3, 365x5, 405x6
-rope pull throughs 3x max

tuesday (dedicated bench/tricep):
-2-board press with mini's. 5x5 w/medium grip.
-db bench 3x8
-db flys 3x10
-db pullovers 2x12
-tricep rope exstensions
-cable flys 2x12
-smith shrugs 3x10
-crunches 2x20

05-11-2007, 12:14 AM

thursday (back/bicep):
-underhand bb rows 5x8
-db rows 3x8
-pull ups 3x6
-deadlifts with flexing lats (milos sarcev bbing style) 3x6
-lat pull downs 3x8
-close grip pulley 3x8
-minor ab work and few curl sets

i know my workout seems much longer than others, but my body responds to it well and has been working for me for 2 years.

05-13-2007, 03:26 AM
saturday 5/13/07

-bb overhead press 3x6
-db raises (rear/side/front) 3x12
-upright rows 2x8
-cable pulley cross-overs 3x10

monday: i may attempt a +20lb pr on squat (wish me luck!)

edit: saturday is the 12th:windup:

05-15-2007, 04:46 AM
monday 5/14/07

-squats: worked up to a 1rm *+20lb PR!*
-sumo deadlifts: worked up to 2rm (felt lowerback strain after this)
-lightweight front squats 3x6
-abductor/adductor machine 2x15
-calf raises 3x12

2 weeks ago i pulled my left quad doing bb lunges. i tried doing no weight lunges and still feel very light pain in left quad. hence the reason why i wont be doing lunges till then.

05-16-2007, 01:56 AM
tuesday 5/15/07

chest: felt like complete crap. i ate one meal that day so that could've been a factor.
flat bench: worked up to 1rm and finished with 225lbx5
decline bench: 3x8
incline bench: 2x6
chest press machine: 2x15

05-17-2007, 02:43 AM
wednesday: 5/16/07.
weighed in at 192lb suprisingly

05-17-2007, 08:39 AM
Nice stuff, I like your dead and squat numbers, I wish mine were up there.

05-19-2007, 09:25 PM
thanks, you'll be up there eventually.

Saturday 5/19/07
weighed in at 193lb in the morning, took a fat dump and weighed at 191.5lb

-bb bench 5x6
-cg bench 3x7
-skullcrushers 3x8
-db flys/db bench/dips (2 sets of warm up using lightweight)
-weighed push-ups
-pull ups 3x max
-bicep low pulley 3x10

i orginally planned to do lowerbody but my hips were giving out too quick and called it a day.

05-22-2007, 12:07 AM

-Squats 4x3 then 1rm on 5th set
-sumo deadlifts 3x3 (lightweight). lowerback/hamstring in pain so i stopped
-knee extensions 3x12
-calve raises
-minor ab work

05-23-2007, 01:13 AM

accessory/lightweight: just went to the gym to dick around basically and motivate a friend. oh yeah, and prey in the squat rack to piss off people like you (LOL i joke).
-medium grip bench press 3x5
-bicep curl
-leg press
-pull ups
-shoulder raises all around

no serious effort, just being another useless body in the gym today.

05-25-2007, 02:48 AM

Thursday: bench/upper back/shoulders
-green band bench 3x5 *medium grip*
-bench press 3x3
-db rows 3x8
-rear delt raises 2x8
-alternate front delt raises 2x18
-upright rows 2x8
-db shrug, smith shrug and power shrugs

05-27-2007, 04:12 AM
Saturday: lowerbody

-low box squats 3 sets (reps: 6,5,3)
-bb lunges 3 sets (12,8,6)
-pull-throughs 3x12
-leg press 3 sets (8,4,2)
-lightweight goodmornings
-knee extensions 2x12
-lightweight generic GHR

05-29-2007, 11:03 PM
Tuesday: upperbody

-weighted dips 3x7
-bench 3x5
-shirted bench, 3 sets working up to 1rm, no PR :( (used most energy on reg bench/dips?)
-3" board press 3x3
-push press 3x6
-1 arm db press 2x6 (each arm)
-db bench 2x8
-low pulley curls 3x10
-pullups 3x5
-then dicked around with minor machine work

Chris Rodgers
05-29-2007, 11:10 PM
Hey man,

Why don't you start posting all the numbers from your workouts? Some of us would like to see the numbers you are throwing around and how you are progressing.

From the little I've seen, we seem to be very close in strength on some of those lifts.

What type of equipment do you lift in?

05-30-2007, 03:49 AM
ill start doing that then. im using a regular fit titan f6 and have a metal IPF squat suit comming soon.

05-31-2007, 11:34 PM
Thurs: lowerbody/accessory

445lbx1 *20LB PR* (i had a 3 second pause at the middle half of the movement. right above the paralell line. will medium box squats help me here?)

-conventional deadlift:

db hammer curl:s 30lb 3x20 (alternate)
smith shrugs: 180lbx8, 270lbx8, 270lbx8 (how much does the smith bar weigh?)
seated 1 arm machine rows: 3x16 (alternate)
GM's off pins: 95lbx5, 135lbx5 (lightweight/form check)
CG seated cable pulley rows: 130lb 3x10

after my last deadlift set, my lowerback went in pain. specifically the left hand area nearby my left love handle. i think it might be due to overtraining my back, needing 1-2 week rest, and/or something is wrong. ill be visiting a doc if it doesnt feel better within 48hrs. ill be taking a 7 day vacation from lifting since i havent had one in couple months. so i wont be posting in my log cause talking about cardio and ab work is lame. plus, finals is comming up so i got more time to study =D

06-06-2007, 01:52 AM
ok i lied and couldnt wait the last 2 days of the break. i read an article by lee priest where he said he wasnt a firm believer in taking long periods of time off from lifting but took days off when his body felt like it. which makes sense to some exempt.

6/5/07: chest/triceps
-dips; warmup with bw. 45lb+bw x6 (3 sets)
-bench; warm up, 135lbx8, 155lbx5, 185lbx5, 205lbx5, 225lbx3
-board presses; [3" board - 225lbx5/4.5" board - 275lbx4]
-cable pull downs 2x8
-2 sets of crunches

Clifford Gillmore
06-06-2007, 04:34 AM
Nice PR! I did some high box stuff the other week, and I ended up sqautting what I high boxed - I dunno what the story was, but it was a 40lbs PR.

Good work in here.

06-06-2007, 11:12 PM
^nice. do u usually sit on the box for a split sec or just tap it with your arse?

Clifford Gillmore
06-07-2007, 12:25 AM
Sit back while keeping everything tight, sometimes over a second on the box.

06-09-2007, 01:26 PM
Thurs: lowerbody

warmed up with ellipitcal(sp) for 3min.
-squats: 135lbx8, 135lbx5, 135lbx5, [warmup complete] 225lbx3, 275lbx3, 315lbx3, 335lbx3, 365lbx3, 385lbx2, 405lbx1, 365lbx5
-SLDLs: 135lbx8, 135lbx8
-GMs: bar x12, 95lbx8, [warm up complete] 135lbx6, 135lbx6, 185lbx4
-45 degree leg press: 3x5

06-09-2007, 10:56 PM
saturday: bicep/tricep. havent had a big arm day in a long time

-bb curl 3x8 (wrist starts to hurt when i go heavier for some reason)
-decline skullcrushers 3x8
-tricep kickbacks 3x8 (each arm)
-seated db curl 3x8
-db hammer curl 2x16 (alternate)
-tricep pulley extensions 3x8
-bicep low pulley 3x8

06-11-2007, 11:19 PM
Monday: lowerbody

tried my new squat suit but didnt work out cause i didnt put it on "properly". found out i had to pull it up my crotch as high as it gets. ill give it a go next time.

-squats: warmup, 275lbx3, 275lbx3, 315lbx3, 315lbx5, 365lbx5, 365lbx7
-bb lunges [alternate]: bar x10, 95lbx10, 135lbx8, 155lbx6, 185lbx6, 225lbx6
-pin pulls [slightly above knee height]: warmup, 275lbx5, 315lbx5, 365lbx5, 405lbx5, 455lbx5, 495lbx5
-1 arm seated rows [alternate]: 2x16
-low pulley cable pull-throughs: 3x12

06-12-2007, 11:06 PM
Chest/Shoulders/Upper Lats:

-db bench: warmup, 65lbx8, 75lbx8, 80lbx6
-bench [milos sarcev bb style]: 95lbx12, 135lbx8, 155lbx8, 185lbx8, 185lbx7
-bb upright rows: 50lbx10, 70lbx8, 90lbx8, 100lbx8
-db incline bench: 2x8
-military press: barx10, 95lbx8, 105lbx6, 135lbx3, 135lbx3
-db front raises [alternate]: 25lbx18, 30lbx18, 30lbx18
-machine t-bar rows: 3x8
-bb shrugs: 185lbx8, 225lbx8, 225lbx8
-smith shrugs: 3x8
-pull ups [neutral grip]: bw x6, bw x10

06-14-2007, 11:41 PM
Thurs: DE lowerbody

box squat w/green bands: 135lbx5, 225lbx5, 275lbx5, 315lbx8, 365lbx5, 405lbx7, 405lbx5. medium box places me 80 degrees when sat.
front squats: 135lbx8, 185lbx6, 225lbx4
bb calve raises: 3x10
smith calf raises: 3x12
seated bicep machine: 3x8
crunches: 3x21

06-15-2007, 07:34 PM
Fri: bench/upperback

Bench: warmup, 185lbx5, 225lbx5, 245lbx4, 275lbx0 (my bench went down :()
3" board press: 275lbx3, 275lbx3
Shirted bench: 225lbx3 (feel for the shirt), 275lbx2, 295lbx2, 315lbx0
Shirted 3" board press: 315lbx2, 315lbx2
bb rows: 135lbx10, 185lbx8, 185lbx8, 185lbx8, 185lbx8
seated cable rows: 2x8
chinups: 2x6
pin pull deadlifts (overhand/wide grip bb milos sarcev style): 225lbx8, 315lbx8, 315lbx8

06-18-2007, 11:56 PM
Monday: ME deadlift/back

SLDL: 135lbx8 (3 sets) <---gotta warm up the hammys!!
Conventional Deadlift: 135lbx5, 225lbx3, 315lbx3, 365lbx2, 405lbx2, 455lbx1, 475lbx1, 495lbx1, 515lbx1 **PR**
Sumo BB Rows (narrow overhand grip): 135lbx10, 185lbx8, 185lbx8, 185lbx8
BB Shrugs: 225lbx8, 275lbx8 [followed by Power Shrugs: 315lbx8, 315lbx8]
DB Shrugs: 80lbx8, 100lbx8, 100lbx8
DB Rows [alternate]: 80lbx16, 100lbx16, 100lbx20
Lat Pull-Down (front): 150lbx8, 180lbx8, 180lbx8

havent had a good back day in weeks. feeling great:strong:

06-19-2007, 10:14 PM
Tuesday: Tricep/Shoulders

GC Decline Bench: 135lbx8, 185lbx8, 205lbx8
GC Bench: 95lbx8, 135lbx8, 185lbx8, 205lbx8, 205lbx7, 205lbx6
Dips: bw+45lb plate (3 sets of 8 reps)
DB Seated Press: 40lbx8, 65lbx8, 65lbx8
Push Press: 135lbx6, 135lbx5, 135lbx5 *minimal leg drive*
Decline Push-ups: bw+45lb (3 sets)

06-20-2007, 07:55 AM
Strong workouts going on in here. Def been checkin in.

06-21-2007, 09:27 PM

Thursday: squat/bicep

Squat: 135lbx5, 135lbx5, 225lbx5, 275lbx3, 315lbx3, 335lbx3, 365lbx3, 405lbx1, 425lbx1, 455lbx1 **PR**, 465lbx0, 315lbx3
Then did 1 set of leg press and front squats; lightweight.
BB Curl: warmup, 40lbx8, 50lbx8, 60lbx8, 60lbx8
Low pulley curl: 3x10
Hip Adductor machine: 3x12

felt like complete crap after the PR, orginal plan was front squats and lunges but my lowerbody was fried. i did some bicep and called it a day. overall, im happy cause i hit a PR:whazzup:

06-27-2007, 10:17 PM
not that anyone pays attention, but 1 board i use = .75". if anyone was curious..

Wednesday 6/27/07

raw bench: warmup, 205lbx5, 225lbx5 (5 sets)
3 board press: 275lbx3, 285lbx3, 285lbx3
floor press: 135lbx5, 205lbx5, 225lbx5 (3 sets)
3 sets of db curls
2 sets of hanging leg raises, crunches, and side bends.

im making new changes to my workouts after reading some great logs here. my goal is to concentrate on improving raw bench.

06-29-2007, 12:40 AM
6/28/07 Thursday

sumo deadlifts: 135lbx3, 225lbx5, 315lbx3, 365lbx3, 405lbx3, ---> working sets 455lbx5 (3 sets).
semi wide squats: 135lbx5, 185lbx5, 225lbx5, 245lbx5, ----> working sets 315lbx5, 315lbx9

edit: 3 sets on deadlifts NOT 5.

06-30-2007, 10:29 PM
6/30/07 Saturday

Bench Assist: *note: warm up sets not include*
bb row: 135lbx8
db row [alternate]: 100lbx8, 100lbx8
decline skullcrushers: 55lbx8, 65lbx8
db side lat raise: 25lbx8, 25lbx8
bb front raise: 50lbx8, 60lbx8
CG speed bench: 135lbx12, 135lbx8

Isolators (lightweight):
cable x-overs: 25lbx10
cable front raises: 25lbx8
reverse grip pulldown [alternate]: 30lbx12, 30lbx10
2 sets of crunches, 1 set decline situps, and 1 set medicine ball situps.
5min jog

Chris Rodgers
06-30-2007, 10:52 PM
Nice lifting in here. I like the volume. What exactly are your S/B/D PR's to make that 1245? I see you just hit 455 squat. You must be pulling over 500 if you hit 455x5.

07-01-2007, 03:29 AM

s: 455
b: 275/315 shirted (these 2 lifts were sometime during march/april hence the reason why i made that thread in the pl/oly section ;))
d: 515

07-03-2007, 02:07 AM
7/2/07 Monday

Core Assistance:
medium box squat: 135lbx5x2, 225lbx5, 315lbx5, 315lbx5, 365lbx5, 405lbx5, 455lbx5
front squat: (light) 135lbx3x2
45 degree leg press: 2x8
calve raises on leg press machine: 2x15
romain chair leg raise: 2x15
then did 3 sets of short sprints

07-04-2007, 01:55 AM
7/3/07 Tuesday

2-board press: warmup, 275lbx3, 275lbx3, 275lbx5 (had better form hence why i had room for +2 ;))
incline bench: 185lbx5, 205lbx3, 205lbx3
decline bench: 225lbx6, 275lbx3
incline chest press machine: 2x8
ez curls: 55lbx8, 55lbx10
cable flys: 2x10
3 sets of sprints

HAPPY 4TH OF JULY :alcoholic

07-06-2007, 02:35 AM
7/5/07 Thursday

pin pulls [knee level]: 225lbx5, 315lbx5, working sets-----> 405lbx5, 455lbx5, 495lbx5
GM: 135lbx8, 185lbx6, 185lbx6
chin ups: 3x8
seated overhead machine row: 2x8
lat pull down: 3x8
2 sets of crunches

07-10-2007, 11:18 PM
7/10/07 Tuesday

big 3:
Squat: warmup, 225lbx5, 315lbx3, 315lbx3, 315lbx3
Deadlift [conventional]: warmup, 275lbx3, 315lbx1, 365lbx1, 405lbx1, 455lbx1, 495lbx1, 405lbx5
Bench: warmup, 185lbx8, 225lbx8, 225lbx6, 225lbx6

ive been slacking on lifting and having more fun with my new bike :D

07-13-2007, 02:27 AM
7/12/07 Thursday

bench assist/upper split:
CG bench: warmup, 185lbx6, 225lbx6, 225lbx6
Military Press: 95lbx8, 135lbx6, 135lbx4
DB rows [alternate]: 70lbx8, 100lbx8
DB Kickbacks: 30lbx10, 30lbx10
BB Shrugs: 135lbx8, 225lbx8, 225lbx8
BB curl: 65lbx8, 65lbx8
Chin ups: 2x bw
Tricep pulldowns: 3x8
bicep low pulley: 3x8

did a lot today because im gonna have to miss saturdays workout. will be back on monday

07-15-2007, 11:37 PM
7/15/07 Sunday

played football for an hour. my lowerbody is fried from so much sprinting.

07-16-2007, 09:54 PM
7/16/07 Monday

Incline bench: 95lbx6, 135lbx6 (needed something to do while waiting for a bench:rolleyes: )
3 board press: warmup, 275lbx3, 295lbx3, 315lbx1, 295lbx1
DB bench: 55lbx8, 90lbx8
chest press machine: 1x8
dips: 2x8

07-17-2007, 07:34 PM
7/17/07 Tuesday

Core Assist:
band deadlift (sumo): warmup, 315lbx5, 365lbx5, 405lbx5 +80lb at the top per set
SLDL: 135lbx6, 135lbx6
low pulley cable rows: 3x8
calf press: 2x15
3 sets crunches and 1 set leg raises

07-20-2007, 01:39 PM
7/19/07 Thursday

decline skullcrushers: 95lbx8, 95lbx8
weighted dips: bw+45lber...3 sets of 8
DB shrugs: 70lbx10, 100lbx8, 100lbx8
CG bench: 135lbx12, 135lbx12, 185lbx10
Military press: 95lbx8, 135lbx5, 135lbx5 *bar to chin level...less ROM*
pull ups (palms in): bw x6, +45lber x5, +45lber x5
bb curl: 50lbx10 supersetted with low pulley cables (2 sets)
reverse pec deck: 2x10

edit: weighed in @199.5lb this morning. expecting 199lb solid after taking a dump

07-22-2007, 11:45 PM
7/21/07 Saturday

Core Assist:
medium box squat: warmup, 315lbx5, 405lbx5, 405lbx5, 405lbx5
front squat: 135lbx5, 135lbx5, 225lbx5
pull throughs: 2x10
chin ups (palms away): 3x6
db hammer curl (alternate): 30lbx16, 30lbx16

wore my squat suit for this workout to break into it. still having difficulties using this suit for squats

07-23-2007, 11:08 PM
7/23/07 Monday

2-board press: warmup, 275lbx5, 275lbx5, 275lbx6
floor press: 225lbx5, 225lbx5, 225lbx5
decline bench: 225lbx5, 245lbx4, 225lbx7

07-24-2007, 10:14 PM
7/24/07 Tuesday

Rack/Pin Pulls *knee level*: 225lbx5, 315lbx5, 405lbx5, 455lbx5, 495lbx5, 545lbx3 *bolded = working sets*
High Pin GM's: warmup, 135lbx5, 185lbx5, 225lbx5
Power Shrugs: 225lbx8, 275lbx8, 275lbx8
Seated leg curls: 2x12
Smith Shrugs: 2x8
hanging straight leg raises (2 sets)/medicine ball situps (2 sets)

07-27-2007, 12:35 AM
7/26/07 Thursday

jesus christ my lowerback is killing me. those 3 reps of 545 kicked me in the nuts big time:whip:

07-28-2007, 11:54 PM
7/28/07 Saturday

went to the APC push-pull meet (didnt compete though, wish i did). had to wake up early so i didnt have that much energy in me today.

1-board press: warmup, 275lbx2 (3 sets)
rack lockouts: 225lbx3, 245lbx3, 275lbx1
bb rows: 135lbx8, 185lbx8, 185lbx8
chest press machine: 2x8
1 set of flys, pullovers, and leg press just to get it movin

07-31-2007, 01:11 AM
7/30/07 Monday

skullcrushers: 65lbx8, 65lbx8, 85lbx3
weighted dips: 45lb+bw x8, 50lb+bw x8 (2 sets)
seated db press: 52lbx8, 60lbx8, 70lbx8
CG bench: 135lbx8, 155lbx8, 185lbx8
ez-curls: 35lbx8, 65lbx8, 65lbx8
low pulley bice cable: 2x10
db lying rows: 25lbx12, 40lbx10
cable shoulder raise: 2x8
1-arm tricep pulldown (underhand grip): 2x12

07-31-2007, 05:13 PM
7/31/07 Tuesday

reverse band deadlift *100lb bands*: warmup, 405lbx3, 495lbx2, 545lbx2, 585lbx2, 655lbx1
SLDL: 135lbx10, 135lbx10
low pulley pullthroughs: 2x10
seated leg curl: 2x15
hip abduction + adduction machine: 2x15

turns out the straps on my metal suit is way too loose. ill be getting them altered to fit.

link to video of todays workout: http://www.wannabebigforums.com/showthread.php?t=100357

08-02-2007, 07:45 PM
8/2/07 Thursday

warmed up with raw bench up to 225lb
shirted bench: warmup set, 275lbx3, 300lbx3, 315lbx3, 335lbx2, 350lbx0
cg bench w/1-board: 135lbx8, 185lbx5, 225lbx5, 245lbx5
DB OH extensions: 40lbx12, 50lbx12, 65lbx10
tricep cable pushdowns: 2x10

note: used a tight shirt from one of my training partners. sets were 1-2" away from actually touching (first time i used a tight shirt!)

08-06-2007, 09:32 PM
8/6/07 Monday

Sumo Deadlift w/straps down: warmup sets, 365lbx3, 405lbx3, 455lbx3, 495lbx3, 515lbx3 **PR**
Goodmornings off pins: warmup, 135lbx8, 185lbx8, 225lbx8
Chinups: bw x8, bw x6, bw x6
Pullthroughs: 2x8
hip abductor AND adductor machine: 2x15 each

first time pulled in a suit. felt great at the bottom but straps were way too loose. will be exchanging for 1 sz lower. first time i smelled those amonia caps. one hell of a workout

08-07-2007, 09:23 PM
8/7/07 Tuesday

speed band bench: warmup sets, 140lbx3 (8 sets). green average + red mini's
decline bench: 185lbx8, 205lbx8, 225lbx10
db flys: 45lbx10 (2 sets)
incline chest press machine: 1x8, 1x10
weighted dips: 45lb+bw x8 (2 sets)
ez-curls: 65lbx8 (2 sets)
hammer curls: 25lbx10 (2 sets)
reverse grip pull downs: 2x10
tricep extension machine: 2x12

08-09-2007, 08:30 PM
8/9/07 Thursday

squat w/straps down: warmup, 315lbx3, 365lbx3, 405lbx3, 425lbx3 **3rm pr**
leg press: 2x6 (medium effort)
leg extensions: 2x12
cable side raise: 2x16 (alternate)
db rear lat raise: 20lbx20, 25lbx18
bb shrugs: 225lbx8, 315lbx8, 315lbx8
face pulls: 3x10

08-12-2007, 03:54 AM
8/11/07 Saturday

3 board: warmup, 275lbx5, 315lbx3, 315lbx5, 315lbx5
floor press: 225lbx5 (3 sets)
cable pushdowns: 2x12
lat pull down: 2x12

used an inzer rage-x to help break in my grove points

08-14-2007, 04:26 PM
8/14/07 Tuesday

Sumo Deadlift w/suit: 135lbx3, 225lbx3, 315lbx3, 365lbx3, (+green bands/chains) 410lbx3, 430lbx3, 460lbx3 <------ working sets
SLDL: 135lbx8, 225lbx8, 275lbx6
Low cable pulley: 2x10

08-14-2007, 04:37 PM
8/7/07 Tuesday

speed band bench: warmup sets, 140lbx3 (8 sets). green average + red mini's
decline bench: 185lbx8, 205lbx8, 225lbx10
db flys: 45lbx10 (2 sets)
incline chest press machine: 1x8, 1x10
weighted dips: 45lb+bw x8 (2 sets)
ez-curls: 65lbx8 (2 sets)
hammer curls: 25lbx10 (2 sets)
reverse grip pull downs: 2x10
tricep extension machine: 2x12
WTF??? You doubled the greens and the mini's??? That's some badass tension!

08-15-2007, 01:15 AM
it was a first for me. i was following my buddys routine that day

08-16-2007, 12:17 AM
8/15/07 Wednesday

Bench Assist:
db rear lat raises: 2x10
laying t-bar row: 3x8
seated smith press: 135lbx8 (3 sets)
db rows: 90lbx8 (3 sets)
e-z tricep extensions: 3x10
pull ups (palms in): 2x8
bb curl: 2x10 supersetted with low pulley cable curls
tricep dip machine: 2x12
face pulls: 2x10

08-16-2007, 07:14 PM
8/16/07 Thursday

DE Squat/Lower:
med. box squat w/green bands: warmup, 315lbx3, 365lbx3, 405lbx3
front squat: 135lbx6, 185lbx5, 225lbx5
leg press: 3x5
laying calf raises: 2x15
standing calf raises: 2x12
3 drop sets of roman straight leg raises & crunches
side bends: 2x15 each side

08-16-2007, 07:46 PM
Nice effin' box squat!

08-19-2007, 03:05 AM
thank you!

8/18/07 Saturday

2-board: 275lbx3, 295lbx3, 295lbx2, 295lbx3
cg bench: 185lbx8, 185lbx8, 225lbx7
seated pec deck flys: 1x12, 1x8

08-21-2007, 11:24 PM
8/21/07 Tuesday

low pin rack pulls: 230lbx3, 320lbx3, 410lbx3, 480lbx3, 500lbx2, 530lbx0, 410lbx5
chin ups: 3x8
lat pull downs: 2x6
farmers walk: w/110lb DBs. 3 sets

felt ****ty today.

08-23-2007, 10:57 PM
8/23/07 Thursday
weighed in at 200lb this morning.

CG Bench: warmup, 185lbx5, 225lbx5 [4 sets]
Decline Bench: 185lbx5, 225lbx5 [4 sets]
DB Bench: 75lbx5, 85lbx5, 95lbx5
DB side raises: 25lbx8, 30lbx8
DB front raises: 30lbx8, 30lbx8
DB tricep extension: 50lbx8, 50lbx8
DB Kickbacks: 30lbx8, 30lbx8 [each arm]
Pushdowns: 2x8
Seated strict DB Curl: 30lbx8, 30lbx6 [each arm]
Paused DB Shrugs: 55lbx8, 55lbx8

was mad today

08-25-2007, 08:16 PM
8/25/07 Saturday

ME Squat:
reverse band squat w/ average greens: 145lbx5, 235lbx5, 325lbx3, 375lbx3, 415lbx3, 465lbx3, 465lbx2, 465lbx1
seated leg extensions: 3x12
smith calf raises: 3x15
4 sets of crunches

*note: fully deloaded bands at top. no suit*

08-28-2007, 04:26 PM
8/28/07 Tuesday

ME Deadlift:
Sumo: 135lbx5, 225lbx5, 315lbx3, 365lbx3, 405lbx3, *suit on* 475lbx3, 505lbx3, 525lbx3
Pull throughs: 2x8
Pull ups (palms in): 2x10...
-supersetted with low bicep cable pulleys: 2x8
t-bar row (underhand grip): 3x6

08-28-2007, 04:39 PM
Some f'n good lifting in here!

08-30-2007, 09:20 PM
thanks TommyBoy.

8/30/07 Thursday

Military Press: warmup, 95lbx6, 115lbx6, 115lbx6
Smith Shrugs (sumo stance): 4pps x6 (2 sets), same weight +50lbx6 (2 sets)
Machine Shrugs: 4pps x6 (2 sets)
Tricep Dips: bw +45lbx8, bw +70lbx8, bw +70lbx7
Incline DB Press: 65lbx8, 75lbx8, 80lbx7
Cable upright rows: 2 sets of stack
Tricep Pushdowns: 2 sets of stack
Facepulls: 2x8

lot of shrug work to work top end of deadlift *weakpoint*

09-01-2007, 03:13 PM
9/1/07 Saturday

DE Squat:
Squat w/green bands: 145lbx5, 235lbx3, 285lbx3 (4 sets)
Front Squats: 225lbx5 (3 sets)
Calf Raises: 3x12
Knee Extensions: 2x12

09-03-2007, 06:32 PM
9/3/07 Monday

ME Bench:
1-board raw: warmup, 275lbx3, 275lbx3, 275lbx2
rack lockouts: 275lbx3, 295lbx3, 315lbx2
pec deck flys: 2x8
cable flys: 2x8

09-04-2007, 10:49 PM
9/4/07 Tuesday

Rack Pulls @knee height: 135lbx5, 225lbx5, 315lbx3, 405lbx3, *suit on* 475lbx3, 525lbx3, 585lbx3, 615lbx2
Sumo deadlift speed pulls: 315lbx3, 405lbx3, 405lbx3 (should've stuck with 365)
bicep curl: 2x8
bb rows (overhand): 135lbx8, 185lbx8, 185lbx8
seated rows: 3x8
2 sets of crunches on medicine ball


09-05-2007, 12:29 PM
crazy deadlifting brother.

09-06-2007, 03:45 PM

9/6/07 Thursday

low box squat: 135lbx5, 225lbx5, 315lbx3, 365lbx3, 405lbx3, 405lbx3
smith shrugs: 3ppsx8, 4ppsx6, 5ppsx6, 5ppsx6
face pulls: 2x8
warmed up tricep pushdowns for saturdays bench

*note: no suit. lowerback still recovering from tuesdays workout hence why i skipped set #3:whip: *

09-08-2007, 06:36 PM
9/8/07 Saturday

raw warmup: bar x10, 135lbx5, 185lbx5, 225lbx5
shirted w/50lb of chains up top: 265lbx3, 295lbx3, *2-board from here* 305lbx3, 315lbx3
floor press: 185lbx5, 205lbx5, 205lbx5 +chain weight
cable pushdowns: 3x8
lat pull downs: 3x8

*NOTE: used 2x ply titan f6. went w/2-board to touch*

09-10-2007, 05:53 PM
9/10/07 Monday

CG Bench: 135lbx8, 135lbx5, 185lbx3, 225lbx8, 225lbx7, 225lbx6
DB OH Extensions: 50lbx8, 60lbx8, 65lbx8
BB Curl: bar x8, 65lbx8, 95lbx8
DB concentration curl: 30lbx8, 40lbx8, 40lbx8 (each arm)
DB Hammer: 30lbx8, 30lbx8 (each arm)
Reverse 1-arm pulldown: 2x12 (each arm)
Bicep Low pulley cable: 2x8
Seated dip machine: 2x12

just a reminder: bolded = working sets

09-11-2007, 09:21 PM
9/11/07 Tuesday

Sumo (suit on): 135lbx5, 225lbx5, 315lbx3, 405lbx3, 455lbx3, 505lbx1, 475lbx3 (raw)
BB Shrugs: 225lbx6, 315lbx6, 365lbx6, 365lbx6
CG cable pulley: 2x8
Hip abductor and adductor machine: 2x20 (each)

*first time with briefs and it hindered my deads. need to adjust suit straps cause couldnt touch. overall *****ty day for me.*

09-14-2007, 01:15 PM
took wed/thur/fri off to recover from lower back strain. hopefully i can bench saturday.

ps: titan briefs suck for sumo pulling

09-14-2007, 02:18 PM
Nice deadlifts man. 475x3 raw is great, how much do you weigh?

09-15-2007, 03:33 AM
thanks. im currently 200lb

09-15-2007, 07:34 PM
9/15/07 Saturday

raw warmup: bar, 95lbx10, 135lbx8, 185lbx5
2-board shirt: 225lbx5, 275lbx3, 300lbx3, 315lbx3, 335lbx2, 350lbx1, 365lbx1 (sloppy/wont pass), 365lbx0.
CG 6-board: 225lbx5, 275lbx5, 315lbx5
DB bench: 45lbx10, 60lbx10, 75lbx8, 80lbx10
Pushdowns: warmup set, 3x8 of the stack

*note: new shirt, competition fit titan f6. still settling in. lowerback/glute still minor sprain, hoping for full recovery*

09-18-2007, 09:58 PM
9/18/07 Tuesday

Raw Sumo off boards: 135lbx8, 225lbx5, 315lbx5, 405lbx3, 455lbx3, 505lbx3, 535lbx2, 555lbx2
then did a set of chinups and pullthroughs for conditioning.

3rd set: http://www.youtube.com/watch?v=B4VXZ35alzc

*notes: lowerback/glute still aching. I hope its not permanent damage.
placed weight on a 8" or so platform to do sumo rack pulls. no suit this time*

09-18-2007, 10:01 PM
damn strong stuff bro! you look like a midget in that video though how tall are you? lol

09-18-2007, 10:18 PM
thanks. 5'7"

09-24-2007, 12:22 AM
9/22/07 Saturday

warmup: bar, 95lbx5, 135lbx6, 185lbx5 *w/shirt: 225lbx3, 275lbx3, 315lbx3*
3-board: 345lbx2
2-board: 375lbx2, 385lbx1 *PR* vid below...
Med. CG 4-board: 315lbx3, 335lbx3, 350lbx3, 365lbx3
weighted push-ups w/monster mini: 3x8


*note: more speed benching*

09-25-2007, 11:00 PM
9/25/07 Tuesday

sumo: 135lbx5, 225lbx5, 275lbx3, 315lbx3, 405lbx3
w/suit: 485lbx2, 505lbx1
pull throughs: 2x8
bb reverse wrist curls: 20lbx30 (2 sets)

opener: http://www.youtube.com/watch?v=o5pxnBr1rCc

*notes: worked up to my opener. 11 days out till USPF oct.6 meet*

10-08-2007, 08:27 PM
Saturday's USPF Oct.6 2007 Central CA show was a very good turnout. I had great support from my team and I thank them for everything. I competed the deadlift only disvision in the 198lb class as a junior. Making weight sucked big time. heres how it went down

1st Attempt: 501lb
2nd Attempt: 540lb
3rd Attempt: 568lb *American Record*

10-09-2007, 10:53 AM
That was a sick deadlift bro. Congrats!

10-09-2007, 07:03 PM
thanks tommyboy.

10/9/07 Tuesday

Bench Assist:
Speed Bench w/mini bands: warmup, 145lbx5 (5 sets)
CSR: 3x6
Smith Shrugs: worked up to 5pps/8 reps (+1 plate at a time)
CG Decline Bench: 135lbx5, 185lbx5, 225lbx5
Lat pulls to face: 3x8
Incline DB Bench: 2x8
Tricep Pushdown: 3x15
Low pulley curl: 2x8

10-11-2007, 11:31 PM
10/11/07 Thursday

DE Squat:
low box squat: 135lbx8, 225lbx5, 315lbx3, 335lbx3
front squat: 135lbx5
leg press: 1x8
calf presses: 2x20
seated leg curls: 2x10

*horrible workout today. still cant get my mind off my $8k motorcycle that was stolen* i hope karma gets them

10-11-2007, 11:37 PM
First time in here, but damn you are strong bro. Nice ****ing pull for that record!

10-14-2007, 09:55 PM
thanks Sidior

10/13/07 Saturday

raw warmup: 95lbx8, 135lbx5, 185lbx5, 225lbx4
shirt + green bands (50lb tension): 275lbx3, 305lbx3, 335lbx3, 355lbx0
rack lockouts: 275lbx5, 315lbx5, 365lbx3, 405lbx3
bb rows: 135lbx8, 185lbx8, 185lbx8

*note: tried breaking in the shirt by pulling bar down more. numbers could be slightly off*

10-16-2007, 10:05 PM
10/16/07 Tuesday

Back/DE Deadlift:
raw speed deadlift: 95lbx5, 145lbx5, 195lbx5, 245lbx5, 265lbx5 (4 sets)
db row (alternate): 65lbx8, 85lbx8, 100lbx5, 120lbx5
seated smith OH press: 3x8
bb power shrug: 225lbx8, 315lbx8, 405lbx8 (2 sets)
face pulls: 3x8

*note: used 25lb plates to increase ROM off floor for speed deads*

10-20-2007, 12:13 PM
10/19/07 Friday

raw: 95lbx8, 135lbx6, 185lbx5, 225lbx5, 225lbx5
2-board shirt: 315lbx3, 335lbx3, 335lbx3
1-board: 365lbx0
raw Med/CG 3-board: 275lbx3, 275lbx3, 275lbx1
DB shrugs: warmup, 100lbx8, 120lbx8, 120lbx8
E-Z curls: 3x8
low pulley cable curl: 3x10

*note: could use more energy. worked out at an unusual time*

10-23-2007, 12:52 AM
10/22/07 Monday

Conventional Raw Deadlift: 135lbx5, 185lbx5, 225lbx5, 315lbx5, 405lbx5, (dropset: 275lbx5/225lbx5)
Sumo BB Rows: 135lbx12, 225lbx12, 225lbx10, 225lbx10
Lat/Face Pull Downs (med grip): 3x8
Seated Machine Rows: 3x10
EZ Bar Laying Tricep Ext: 3x10
DB OH Ext: 3x12
Seated Machine Dips: 3x12

*note: pulled conventional*

10-25-2007, 08:46 PM
10/25/07 Thursday

med. box band squat: warmup sets, 315lbx3 +green bands (3 sets)
calve machine raises: 3x20
leg extensions: 3x10
crunches: 2x50 supersetted with leg raises (2x10)
medicine ball situps: 2x20

*note: why does my squat suck so much?*

10-27-2007, 09:34 PM
10/27/07 Saturday

raw warmup:bar x10, 135lbx5, 185lbx5, 225lbx5 off 1-board (2 sets)
shirt 2-board: 315lbx3, 335lbx1, 355lbx1
shirt 1-board: 365lbx0
CG shirt 3-board: 275lbx5, 285lbx3, 295lbx3, 315lbx5
Pushdowns: 3x10
Lat/face pull downs: 3x10

*note: focus more on control (stabilizer issue?)*

10-31-2007, 02:12 AM
10/30/07 Tuesday

sumo rack pull: 135lbx5, 225lbx5, 315lbx5, 405lbx5
w/blue bands: 505lbx5, 595lbx3, 625lbx3, 655lbx2 (all sets include band weight)
bb curl: 70lbx8 (2 sets)

*note: raw. blues offered 100lb tension at top. numbers could be slightly off*

11-05-2007, 11:32 PM
11/3/07 Saturday

reverse band bench: 135lbx8, 185lbx5, 225lbx5
w/shirt: 275lbx5, 315lbx3
2-board: 365lbx3, 385lbx3, 405lbx1, 430lbx1 (dipped)
db extension/bench w/monster mini's: 30lbx8, 45lbx8, 50lbx8

*note: left shoulder has issues dipping during lockout. blue bands gave 75lb*

11-08-2007, 11:18 AM
11/6/07 Tuesday

warmup: 135lbx5, 225lbx3, 315lbx3, 365lbx3, 425lbx3
+50lb chains: 465lbx0
speed pulls w/chains: 225lbx5 (3 sets)

*note: *****ty day for me*

11-10-2007, 09:53 PM

Squat: 135lbx5, 225lbx5, 315lbx3, 365lbx3, 405lbx1.5, 405lbx1
Speed Squat: 225lbx3 (5 sets)
Smith Bench: 135lbx8, 225lbx8 (2 sets)
BB CG Bench: 135lbx5, 225lbx8 (3 sets)
Pushdowns: stack x15 (3 sets)

*note: havent squatted in long time! got a funny feeling with my left inner thigh after the 405. belt + wraps used*

11-13-2007, 11:53 PM

SLDL: 135lbx5, 225lbx5, 315lbx5 (3 sets)
Chin-ups: 3x max (6-8 range)
DB Rows (each arm): 30lbx8 (warmup), 70lbx5, 100lbx5, 110lbx5
Seated high row: 2x6
lat pull down (med grip): 2x6
medicine ball sit-ups: 2x20

*note: lowerbody still sore from saturday! went light today*

11-16-2007, 12:31 AM

warmup: bar x10, 135lbx5, 225lbx3, 275lbx3
Squat: 315lbx3, 365lbx3, 385lbx2, 400lbx3, 405lbx3
sumo power shrugs: 135lbx12, 225lbx8, 315lbx8 (3 sets)
bb curl: 40lbx8, 60lbx8, 60lbx8
1-arm cable curl: 2x8

11-20-2007, 09:47 PM
11/20/07 Tuesday

rack pulls: 135lbx5, 225lbx5, 315lbx5, 405lbx3
+blue bands: 510lbx5, 570lbx3, 600lbx3, 630lbx2 (band weight included)
seated overhead rows: 3x8

*note: breaking in new suit (figured it was too loose. will be sending in for 1 size smaller)*

11-20-2007, 09:51 PM
Damn, huge pulls bro.

11-22-2007, 11:00 PM

11/22/07 Thursday

played football. i count it as HIT cardio. my legs took a beating.

11-25-2007, 11:24 PM
11/25/07 SUNDAY

DE Chest/Shoulders:
raw bench: 95lbx8, 155lbx8, 185lbx5, 225lbx5, 245lbx3, 255lbx2
rear lateral raise: 3x16
front lateral raise: 3x16
db bench: 40lbx8, 55lbx8, 70lbx8
lat pull down: 3x8
pec deck flys: 2x8, 1x5

*note: usually dont lift SUNDAY but needed to catch up with upper split*

11-27-2007, 08:09 PM
11/27/07 Tuesday

DE Deadlift:
sumo raw: 135lbx10, 225lbx5, 315lbx5 (3 sets)
bb rows (sumo): 135lbx10, 185lbx8, 225lbx5

*note: lowerback felt stiff, had to take it easy*

11-29-2007, 09:04 PM
11/29/07 Thursday

belt/wraps: 135lbx8, 225lbx5, 315lbx3, 365lbx3, 405lbx3, 415lbx3, 415lbx1
sumo smith shrugs: worked up to 5pps x8 reps (5 sets)
bb calf raises: 135lbx15, 225lbx12 (2 sets)
leg extensions: 2x8
db curl (alternate): 30lbx16, 32.5lbx16 (2 sets)
low pulley curl: 2x8
roman chair leg raises: 3x15
medicine ball situps: 3x15

*note: lowerback feeling better. need to work abs and bottom half of squat*

11-30-2007, 08:53 PM
11/30/07 Friday

ME Bench:
raw: 135lbx8, 185lbx5, 225lbx5
shirt/2-board: 275lbx3, 315lbx3, 350lbx2, 370lbx1, 390lbx1 *PR*, 400lbx0
Decline Bench: 135lbx5, 225lbx5 (3 sets)
Sumo bb rows: 135lbx8, 185lbx8 (2 sets)
seated high cable rows: 3x8

*note: 400 flew toward my head...triceps lacking?*

12-04-2007, 07:39 PM
12/4/07 Tuesday

raw: 135lbx5, 185lbx5, 225lbx5, 315lbx3
suit+chain weight: 400lbx3, 450lbx4, 465lbx2, 535lbx3, 560lbx0 *vid below*

aftermath: http://i4.tinypic.com/6u9z1i8.jpg

*note: weighed in @ 206lb wearing 46 metal king deadlift suit. lost grip on last set. lowerback in pain along with left trap/shoulder 535 for 3 flew but I was suffering from the tightness of the suit:whip: *

12-06-2007, 08:38 PM
11/6/07 Thursday

DE Bench/Assistance:
Speed Bench w/mini bands: warmup, 160lbx5 (5 sets) *band weight not included*
3-board: 225lbx5, 275lbx3, 295lbx2
Weighted Dips: bw+45lbx8, bw+90lbx5
Decline Skullcrushers: 65lbx8, 65lbx8, 70lbx5
CSR: 2 plates x8, 3 plates x8 (2 sets)
Lat Pull Downs (paralell grip): 3x8

still recovering from lowerback/shoulder pain:cry:

12-07-2007, 08:02 PM
11/7/07 Friday

DE Squat:
raw box squat +avg. bands: 135lbx5, 225lbx5, 315lbx3 (2 sets)
laying calf raises: 2x18
seated leg extensions: 3x12
bb curl: 45lbx8, 60lbx8, 60lbx8
bb reverse wrist curl: 2x20
bb wrist curl: 3x20
low pulley cable curl: 2x8
hammer curl (alt): 35lbx14, 32.5lbx16
crunches: 1x50, 1x40, 1x30

*note: did only 2 sets due to left trap/shoulder aching*

12-10-2007, 10:02 PM
11/10/07 Monday

DE Bench:
raw warmup: 135lbx5, 185lbx5, 225lbx5
1-board: 245lbx3
3-board: 275lbx3, 295lbx3
4-board: 315lbx2
floor press: 225lbx5, 255lbx3, 255lbx4
seated db press: 50lbx8, 65lbx8, 70lbx8
standing db rows: 50lbx8, 70lbx8, 80lbx8
face pull downs: 3x8
seated dip machine: 3x12

12-10-2007, 11:18 PM
sick f'n work bro. always top notch.

12-11-2007, 10:30 PM
thanks again TommyBoy.

12/11/07 Tuesday

ME Squat/DE Deadlift:
belt+wraps: 135lbx5, 225lbx5, 275lbx5, 315lbx3, 365lbx3, 405lbx3, 455lbx1, 315lbx11
raw speed pulls (sumo): 225lbx5 (5 sets)
seated curl machine: 3x8

*note: having hard time breaking paralell*

12-15-2007, 06:45 PM
12/15/07 Saturday

ME Bench:
raw warmup: 135lbx8, 185lbx5, 225lbx3
shirt warmup: 275lbx3
3-board: 315lbx3
2-board: 340lbx2, 355lbx2
rack lockouts: 225lbx5, 315lbx5, 365lbx4, 405lbx3
push-ups w/mini monsters: +45lb 1x10

12-15-2007, 07:01 PM
always strong man, how wide is your squat for not breaking parallel? you might even benefit from going in a little.

12-16-2007, 01:21 AM
i went little wider than shoulder width (my usual stance). im still working on getting wider. also used a different technique im still working on as well.

12-17-2007, 09:45 PM
12/17/07 Monday

reverse avg bands: 135lbx5, 225lbx5, 315lbx5, 405lbx5
w/suit: 455lbx3, 495lbx3, 545lbx3, 585lbx2
seated rows: 3x8
lat pull downs: 3x8
CSR: 3x8
2 sets of crunches & straight leg raises

video of 585x2: first rep was cut off http://www.youtube.com/watch?v=u37tdemWpwk
also have the 545 for 3 on my video list. youtube is under construction atm

12-19-2007, 02:12 PM
12/18/07 Tuesday

Bench Assist/Arms:
Speed Bench w/double mini's: 140lbx5 (5 sets)
CG Bench: 135lbx5, 185lbx5, 225lbx5
seated pec dec flys (machine): 3x6
seated OH tri extensions (machine): 3x8
face pull downs: 3x8
db curl/hammer curl: 2x8
low pulley curl: 3x8
seated dips (machine): 3x12

12-20-2007, 10:38 PM
12/20/07 Thursday

DE Squat/Shoulders:
raw box squat w/green + mini's: bar x8, 135lbx5, 225lbx3, 275lbx3, 295lbx4, 295lbx5
calf raises: 135lbx12 (3 sets)
leg extensions: 3x12
leg curls: 3x12
bb upright rows: 50lbx8, 70lbx8, 90lbx8
db lat raise (side): 25lbx8 (3 sets)
cable crossovers: 3x10
seated smith OH press: 1x10, 1x6, 1x5
db shrugs: warmup, 110lbx8, 120lbx8, 110lbx8
farmers walk: 120lb DB's x1 walk till grip failure

*lower back still sore/recovering*

12-23-2007, 03:14 AM
12/22/07 Saturday

raw warmup: bar x8, 135lbx5, 185lbx5, 225lbx5
shirt warmup: 315lbx5
2-board +chains: 295lbx3, 335lbx3
...1-board: 340lbx2, 350lbx2, 365lbx1 (tried to touch on this set but got down to 1-board range only)
CG 3-board: 275lbx6, 285lbx5, 295lbx5
pushdowns: 3x12, 1x8
seated chest press machine: 3x8
lat pull downs (wide): 3x8
standing cable flys: 3x12

*note: chain weight included in sets (about 50lbs). bar is moving fast thanks to speed bench*

12-25-2007, 01:03 AM
12/24/07 Monday

rack pull warmup: 135lbx8, 225lbx5
db rows: 80lbx8, 90lbx10, 80lbx12
machine OH rows: 3x8
seated paralell rows: 3x12
bb upright rows: 45lbx8, 65lbx8, 85lbx8
wide lat pull downs: 3x8
chin ups: 3x6-8 (max)
low pulley 1 arm curl: 3x8 (alternate)
e-z curl: 60lbx8, 70lbx8
reverse wrist curls: 30lbx15-20 (3 sets)
low pulley cable curl (straight bar): 3x10

*note: lowerback/glute was in pain after trying 315lb rack pull...not fully recovered from squats maybe? hopefully its not permanent*

01-05-2008, 08:58 PM
Tuesday 1/1/07
warmup: 135lbx5, 225lbx5
box: 275lbx3, 315lbx3 (3 sets)
side lat raise: 3x8
db press: 3x8
db shrugs: 3x8

Saturday 1/5/07

raw warmup: 135lbx8, 185lbx5, 225lbx5
shirt warmup: 315lbx5
green bands (75lb tension included): 275lbx5, 305lbx3, 350lbx3, 380lbx3, 405lbx2 *PR*
floor press: 135lbx5, 225lbx5, 245lbx5, 255lbx5
dips: 3x12
lat pull down: 3x8
hammer incline press: 3x12
calf raise: 3x15

*note: couldnt remember tuesdays full workout nor the weight. server was down for awhile. my lowerback is still recovering and I may need to get some x-rays done. i really hope its not permanent*

01-08-2008, 07:26 PM
12/8/07 Tuesday

Bench Assist/Tricep/Chest:
Speed Bench +doubled mini's: warmup, 140lbx5, 160lbx3 (5 sets)
Incline Bench (pinky on rings): 135lbx5, 155lbx5, 185lbx5
seated DB OH extension: 40lbx12, 50lbx12, 70lbx12
DB incline "X" extensions: 30lbx12, 40lbx12. 40lbx12
standing cable extension: 3x12
Seated machine dips: 3x12
1-arm reverse pushdown (alternate): 3x12
hanging leg raise: 1x20, 1x10

*note: band weight not included*

01-10-2008, 05:45 PM
12/10/07 Thursday

box squat: 135lbx5, 225lbx3, 275lbx3 *had to stop here*
CSR: 3x8
DB Rows: 70lbx8, 80lbx8, 100lbx6
chin ups: 3x6
lat pull downs: 3x8
rear lat raises: 3x10
upright row: 3x8
seated cable X overs: 3x8

*note: seeking health insurance!*

01-17-2008, 09:24 PM
im getting my dates mixed up...ignore that.

1/17/08 Tuesday

DE Bench:
raw bench: bar, 95lbx8, 135lbx5, 185lbx5
1-board raw: 225lbx5
2-board raw: 275lbx3, 275lbx4, 275lbx3, 275lbx2
DB Bench: 65lbx8, 85lbx8, 100lbx4
DB ext: 3x12
DB x-overs (tate press?): 2x8
DB Flys: 2x8
Pushdowns: 3x12
Standing Cable Flys: 2x8

01-17-2008, 09:28 PM
Nice past few sessions dude.

01-18-2008, 12:28 AM
thanks detard.

oh forgot to add: did deep tissue work and my lowerback/glute is feeling halfway better. need to get another session in for sure!

01-18-2008, 03:05 PM
Sick lifting bro. Crazy volume.

01-20-2008, 02:16 AM

1/19/08 Saturday

ME Bench:
raw warmup: 135lbx5, 135lbx5, 185lbx5
BRAND NEW 2ply f6: 275lbx3 (barely moved), 315lbx3 (3-brd), 315lb w/chainsx3, (2-brd) 365lbx2, 385lbx1
raw CG: 185lbx5, 225lbx5, 235lbx5, 245lbx5

*note: ouch*

01-20-2008, 08:50 AM
nice benching mang

01-22-2008, 12:53 AM
thanks redspikeything.

1/21/08 Monday

sumo bb rows: 135lbx8, 185lbx8
seated rows: 3x12
chinups: 3xmax (6)
lat pull downs: 3x8
db OH extensions: 3x12
db tate presses: 3x12
cable OH extensions: 3x15
green band pushdowns: 3x10
seated tri extensions: 3x15

*note: lowerback felt stiff doing the bb rows*

01-23-2008, 02:03 AM
1/22/08 Tuesday

DE Bench/Biceps:
Speed Bench w/doubled mini's: warmups, 160lbx3 (5 sets)
DB incline bench: 55lbx8, 65lbx8, 75lbx8, 80lbx8
incline chest press: 3x10
decline bb bench: 135lbx8, 225lbx5
e-z curls: 3x12
hammer curls (alt): 3x20
1-arm cable curl (alt): 3x16
burnout's: 3x30

*note: band weight not included*

01-25-2008, 09:28 PM
1/25/08 Friday

Raw Bench:
bb incline: 95lbx8 135lbx5, 185lbx5, 205lbx5
bb flat: 135lbx5, 205lbx5, 225lbx5, 245lbx5, 255lbx4, 255lbx5
floor press: 205lbx5, 245lbx5, 275lbx3, 275lbx3
db flat: 60lbx8, 70lbx8, 85lbx8
db incline: 60lbx8, 70lbx8, 85lbx6, 80lbx8
pushdowns: 3x15
hanging leg raises: 2x20, 1x10
crunches 1x30

*note: original plan was to squat but spine couldnt take 225!:boring:
db incline was 90% ROM*

01-27-2008, 03:36 AM
1/26/08 Saturday

neutral grip pullups: 4x10
db rows (alt): 65lbx16, 80lbx16, 90lbx16, 90lbx16
incline CS db rows: 3x8
lat pull down: 3x8
bb curl: 3x10

01-29-2008, 09:06 PM
1/29/08 Tuesday

DE Bench/Back:
raw w/green avg bands: warmups, 190lbx5 (5 sets)
decline bench: 185lbx8, 225lbx5, 275lbx3, 255lbx5
CSR: 3x5
CG lat pulldowns: 2x8, 1x6
seated OH rows (underhand grip): 3x8
chest press: 3x8
green band pushups: 1x8, 1x6 <----these are tough!

*note: didnt realize i did back on sat (doh)*

01-31-2008, 09:03 PM
1/31/08 Thursday

db rear lat raises: 3x10/front: 1x10 (warmup)
bb push press (minor leg drive): 135lbx8 (3 sets)
1-arm db press: 55lbx8 (each arm) 2 sets
db shrugs: 85lbx8, 100lbx8, 100lbx8
bb lunges: 105lbx16, 135lbx10, 135lbx10
cable upright row: 3x10
tricep pulldowns: 3x15
cardio: 1 mile on treadmill

*note: left arm failed after 6th rep on 1-arm pressing. left knee felt like popping/cramping after lunges...feels fine now*

02-02-2008, 06:39 PM
2/2/08 Saturday

ME Bench:
raw warmup: barx8, 135lbx5, 185lbx5, 225lbx5
single ply f6: 315lbx3 (shirt warmup), 350lbx3 (3-board)
2-board: 370lbx2, 380lbx1, 380lbx1
floor press: 225lbx5, 245lbx5, 255lbx5, 255lbx5
pushdowns: 1x15, 3x20
ez curl: 55lbx12, 55lbx12
low pulley curl: 2x12

*note: good bar speed but lacking form*

edit: current weight: 208lb. need to cut back to 198 within 14 days

02-04-2008, 12:38 AM
2/3/08 Sunday

Cardio/Abdominal :
treadmill: 35min
crunches: 3x40
medicine ball situps: 3x20

02-06-2008, 01:52 AM
2/5/08 Tuesday

DE Bench:
warmup: barx12, 135lbx8, 185lbx5
3-board: 225lbx5, 245lbx5, 275lbx5, 280lbx5
CG 4-board: 245lbx5, 275lbx4, 275lbx4
tricep rope pushdowns: 3x20
OH tricep rope extension: 1x20, 2x15
CSR: 3x8
seated OH row machine: 3x8
face pull down: 3x8

*note: all sets done raw. praticed metal militia technique. numbers may be slightly off*

02-07-2008, 11:37 PM
2/7/08 Thursday

db rear laterals: 3x12
cable rope face pulls: 3x12
seated db press: 2x8
push press (minor leg drive): 135lbx8 (3 sets)
bb shrugs: 3x12
smith shrugs: 3x12
hammer curl (alt): 3x20
low pulley curl: 3x12

02-07-2008, 11:40 PM
good volume in here dude. Where in the bay area do you lift at? A PL club?

02-08-2008, 04:11 AM
I wish. I go to 24hr in Oakland

02-10-2008, 01:29 AM
Saturday 2/9/08

worked up to my opener of 355lb
finished off with light back and tricep work

vid: http://www.youtube.com/watch?v=5SKu-WKd2Sg

02-17-2008, 12:43 AM

bench meet turned out well. opened with 355 but didnt get it because of illegal wide grip. no problem, easy fix. 2nd attempt was 360 and smoked that. 3rd attempt was a PR of 375. first time bench meet so it was an expierence for me.

played football after the meet so im pretty banged up:whip:

3rd attempt: http://www.youtube.com/watch?v=tmitNj1KWtE

02-19-2008, 07:54 PM
2/19/08 Tuesday

DE Bench/Chest/Bicep:
raw: 95lbx8, 135lbx5, 185lbx5, 225lbx3
3-board w/double mini's: 230lbx5 (5 sets)
db bench: 60lbx12 (3 sets)
pec dec: 3x12
incline db bench: 40lbx10, 50lbx10, 50lbx10
decline chest press: 3x12
e-z curl: 3x12
hammer curl [alt]: 3x20
cable curl: 3x15

*note: band weight not added*

02-21-2008, 08:22 PM

oly squat: bar, 135lbx8, 185lbx8, 225lbx5 (left hip still sore from football)
deadlift: 135lbx1, 185lbx1, 225lbx1, 275lbx1 (back sprained/still injured)
db row [alt]: 80lbx16, 100lbx16 (2 sets)
CSR: 1x6, 2x8
neutral grip pullups: 3x8
face pulls: 3x12
hanging leg raises: 3x20
crunches: 3x30
calf raises: 3x30

02-23-2008, 08:15 PM
2/23/08 Saturday

ME Bench:
warmup: bar, 95lbx8, 135lbx5, 185lbx5, 225lbx3
2ply f6: 315lbx3, 340lbx3
2-board: 365lbx2
w/60lb weight releasers: 375lbx2, 395lbx2
raw: 225lbx11 (burnout set)

02-26-2008, 08:40 PM
2/26/08 Tuesday

Raw Bench:
raw: bar, 95lbx8, 135lbx5, 185lbx3, 225lbx3, 255lbx3, 265lbx3 (3 sets)
decline: 225lbx5, 275lbx3, 255lbx5, 245lbx5 (2 sets) *pinky on ring*
3-board: 275lbx5 (3 sets) *pinky on ring*
pull downs: 2x20
db shrugs: 75lbx12 (2 sets)

*metal militia raw bench format*

02-29-2008, 09:32 PM
bad news:

I flew off my motorcycle going 40mph and bruised up my lowerbody along with the left side of my neck (nerve damage?). wont be training for 2 weeks at the least:whip:

03-11-2008, 08:57 PM
healed up pretty well but still little soreness from the accident. went to see 2 doctors and said to avoid lifts that put pressure on spine. workout as follows:

Tuesday 3/11/08

DE Bench/Bicep:
speed work w/double mini's: 150lbx5 (5 sets)
db incline: 65lbx10, 75lbx8, 75lbx10
bb decline: 185lbx5, 225lbx5, 225lbx5
db flys: 3x12
bb curl: 3x15
laying cable curl: 3x15
hammer curl: 3x20
crunches: 3x40
medicine ball sit-ups: 2x10

03-13-2008, 06:11 PM
Thursday 3/13/08

Chin-ups: 3x8, 1x5 (+25lb plate)
seated rows: 3x12
face pull-downs: 3x10
DB shrugs: 60lbx12, 75lbx12, 75lbx12
tricep pull-downs: 3x25

03-15-2008, 06:07 PM
Saturday 3/15/08

ME Bench/Bicep:
raw warmup: 135lbx5, 185bx5, 225lbx5
2-ply f6: warmup 315lbx3 /3-board: 350lbx3
2-board: 380lbx2, 390lbx1 (1/4" from touching board) PR none less
raw CG bench 3-board: 225lbx3, 265lbx3 (3 sets)
pushdowns: 3x20
laying cable curl: 2x12...
superset with db curl: 2x20
seated curl machine: 3x12

03-19-2008, 03:21 AM
Tuesday 3/18/08

DE Bench/Tricep:
raw warmup: bar, 95lbx8, 135lbx5, 185lbx5, 225lbx3
speed work w/green bands: 160lbx3 (5 sets)
decline: 185lbx5, 225lbx5 (3 sets)
seated chest press: 1x12, 1x10, 1x6
DB OH extension: 50lbx10 (3 sets)
pull-downs: 3x20
sit-ups: 1x20

*note: band weight not included*

03-20-2008, 11:56 PM
Thursday 3/20/08

sumo deadlift: 135lbx5, 225lbx5, 275lbx3, 315lbx3, 365lbx2
db rows: 75lbx8, 90lbx8, 100lbx8
pull ups: 3x6
lat pull down: 3x10

*the deadlift sets went easy but kept it light to avoid any injury*

03-24-2008, 08:07 PM
Monday 3/24/08

chin-ups: 3x10
sumo bb rows: 135lbx12, 185lbx10 (2 sets)
seated machine underhand row: 3x12
cable mid chest row (wide bar): 3x12
db tate press: 30lbx12 (3 sets)
skull crushers: 3x12
lever tri extension: 3x15
rope pulldown: 3x15

03-25-2008, 10:56 PM
Tuesday 3/25/08

DE Bench/Chest/Bicep:
warmup: 135lbx5, 185lbx5, 225lbx3
+avg green & mini's: 160lbx5 (5 sets)
seated pec deck: 3x12
smith incline: 3x12
bb decline: 185lbx10, 225lbx6, 225lbx5
bb curl: 2x12
laying cable curl: 3x12...
superset with 20lb DB curls (3x12)
seated machine curl: 3x12

03-28-2008, 01:54 AM
Thursday 3/27/08

DE Deadlift/Lower:
warmup: 135lbx8, 185lbx5, 225lbx5
doubled mini bands: 230lbx5 (3 sets)
green bands: 230lbx5 (2 sets)
leg press: 3x15
leg extension: 2x12
leg curls: 3x12
cable side raises: 3x12
rear delt flys: 2x15
BB shrugs: 135lbx12, 225lbx12 (2 sets)

*feeling better but still undergoing rehabilitation. band weight not included*

03-29-2008, 10:53 PM
Saturday 3/29/08

ME Bench:
warmup: 135lbx8, 185lbx5, 225lbx5
metal king presser: 305lbx3, 335lbx2
2-board: 370lbx1
1-board: 385lb(miss)
floor press: 225lbx3, 275lbx3, 315lbx3, 315lbx3
incline smith: 2x8, 1x5

*didn't like the new bench shirt (sits too high)*

04-02-2008, 11:20 PM
Wednesday 4/2/08

Upper body:
DB Bench: warmup, 65lbx12, 80lbx8, 80lbx8
DB Fly: 40lbx15, 47lbx15 (2 sets)
CSR: 3x12
DB OH Extension: 45lbx15 (3 sets)
Cable CSR (lat bar): 3x12
Weighted Dips: BW+45lbx8 (2 sets)
Pull-ups (palms in): 1x12, 2x8 (2 sets)
Cable Curl: 3x12...
superset with DB curl (3 sets)
Face Pulls: 3x12
Smith Shrugs: 3x12
Incline Hammer Press: 3x12

*went light today. felt weak lifting at an awkward time*

04-06-2008, 10:01 PM
4/5/08 Saturday

ME Bench:
warmup: bar, 135lbx8, 185lbx5, 225lbx5
titan katana: 275lbx3, 315lbx3, 345lbx2
*add 50lb chain weight @top*
3-board: 300lbx2, 315lbx2
2-board: 365lbx2, 385lbx2
Decline Bench: 185lbx5, 225lbx5, 265lbx3 (2 sets)
Tricep Pushdown: 3x20
Cable Curl: 2x20

*chain weight not included in sets*

04-07-2008, 08:13 PM
Monday 4/7/08

sumo: 135lbx5, 185lbx5, 225lbx5, 275lbx3, 315lbx2, 365lbx2 (3 sets)
rope pull throughs: 3x15
seated machine row: 3x12
cable CSR (lat bar): 3x15
db tate press: 30lbx15 (3 sets)
db oh extension: 50lbx15 (3 sets)
tricep rope pulldown: 1x20, 2x15
finished with light abdominal work

*lower back felt stiff/squished after my 3rd heavy set. seem to be lacking bar speed as i build up the weight*

04-10-2008, 09:39 PM
Thursday 4/10/08

"H Roll": warmup, 20lbx15, 25lbx15 (2 sets)
Military press: 95lbx8, 135lbx8 [had to stop due to left thumb pain]
db front raises (alternate): 30lbx20 (3 sets)
BB shrugs: 135lbx15, 205lbx15, 225lbx15
cable upright rows: 3x15
Treadmill: 1.25 miles

* my left thumb was hit hard by a football 2 weeks ago. surprised its not heal yet >=| *

04-12-2008, 11:58 PM
Saturday 4/12/08

ME Bench:
reverse blues: (warmup) 135lbx8, 225lbx5, 300x1
2-ply f6: 335lbx3, 355lbx2
2.5 board: 385lbx2, 405lbx1, 420lbx1
2-board: 455lbx1 *PR*
decline bench: 135lbx5, 225lbx5, 245lbx5 (2 sets)

*we set the bands so its no tension until bar moves down. elbows feel tweaked out since tuesday. will be taking a week off from pushing movements*

04-25-2008, 03:52 PM
4/25/08 Friday

Earlier today I tried something new. I borrowed a Lexus ES sedan and got to pull that with the new APT harness I bought. works great and I never felt so exhausted in my life...and I did only 2 runs! Yesterday, went in @ 8pm (horrible mistake) and didn't get my work out in due to the frat boys. Ended up doing chin-ups and left. Worse thing I saw was a average sized man taking all the 45's in the room and quarter leg pressing them.

04-26-2008, 07:03 PM
4/26/08 Saturday

ME Bench:
warmup: bar, 135lbx8, 185lbx6, 225lbx5
titan katana (new shirt): 275lbx3, 315lbx3
4 board: 355lbx2
3 board: 365lbx2
2.5 board: 370lbx2
2 board: 375lbx1 (missed second rep), 375lbx2
CG bench (4 board): 265lbx5, 265lbx5, 275lbx3, 285lbx3
dips: bw x10 (3 sets)

04-26-2008, 08:20 PM
Nice max effort bench man. I just browsed through the past couple pages. Thats crazy you fell off your bike at 40mph.

**** the frat boys and the greg robinsons.

04-28-2008, 10:09 PM
thanks Detard. after some ibuprofen, i gotten much better. i still have a 1" hot spot in my lowerback that appears to be permanent. only hurts when pressure is applied to it.

4/28/08 Monday

sumo: 135lbx6, 185lbx5, 225lbx5, 275lbx3, 315lbx3, 365lbx3
bent over bb row: 135lbx12, 185lbx12 (2 sets)
seated row: 3x12
lat pull down (wide bar): 3x12
lat pull down (lat bar): 3x12
skull crushers: 3x12
OH cable extension: 3x20
cable tricep pull down: 3x15

04-29-2008, 11:04 PM
4/29/08 Tuesday

DE Bench/Chest:
warmup: bar, 135lbx5, 185lbx5
+doubled mini bands: 160lbx3 (8 sets)
DB bench: 45lbx5, 65lbx8, 70lbx8, 75lbx8
Incline chest press: 3x8
Seated machine flys: 3x12

*band weight not included*

05-01-2008, 09:34 PM
5/1/08 Thursday

Squat: bar, 135lbx8, 185lbx8, 225lbx8, 275lbx8 (2 sets)
45 degree leg press: 3x12
leg extensions: 3x12
calf raises: 3x15
rear delt raises: 20lbx10, 25lbx10
side delt raises: 20lbx10, 25lbx10
face pulls: 3x12
medicine ball crunches: 3x12

05-04-2008, 01:35 AM
5/3/08 Saturday

ME Bench:
warmup: 135lbx8, 185lbx5, 225lbx5
2-ply f6: 275lbx3, 315lbx3
2-board: 365lbx2, 390lbx2
1.5 board: 410lbx1 (sloppy but a gym PR)
+90lb of weight releaser: 360lbx1, 380lbx1
floor press: 185lbx5, 225lbx5, 245lbx5, 265lbx4

incline smith press: 1x8, 3x5

*weight releaser weight not included in sets. uneven lockout on the 410*

05-05-2008, 06:30 PM
5/5/08 Monday

rack pull (bb style): 135lbx8, 225lbx8, 275lbx8, 315lbx8 (4 sets)
DB rows (alternate): 75lbx8, 100lbx8, 100lbx8
Seated rows: 3x12
cable pull downs (lat bar): 3x12
cable push downs: 3x20 (easy weight/warming up tri's)
skull crushers: 3x12
35lb plate raises: 2x12 (overhead)

*left elbow still bothering me*

05-08-2008, 10:11 PM
5/8/08 Thursday

squat: 135lbx8, 185lbx5, 225lbx5
box +avg green bands: 225lbx5 (4 sets)
machine squat: 3x10
leg extensions: 3x12
smith calf raises: 3x20
db "H-roll": 3x20
seated OH press: 2x20
db shrugs: 75lbx12, 75lbx12, 90lbx12

*band weight not included*

05-10-2008, 06:29 PM
5/10/08 Saturday

ME Bench:
raw: 95lbx8, 135lbx5, 185lbx5, 225lbx5, 275lbx1
titan katana: 315lbx3
+chains: 315lbx3, 335lbx3
2.5 board: 345lbx2 (no touch), 350lbx2 (touched on 2nd rep)
2-board: 365lbx1
floor press w/chains: 185lbx5, 205lbx5, 225lbx5, 235lbx3
db oh extensions: 40lbx10, 60lbx10 (3 sets)

*chain weight not included. chain weight = 40lb. 1/2" close to touching on 2.5 board sets*

edit: after reviewing the video i touched rep #2 on 350.

05-12-2008, 07:13 PM
5/12/08 Monday

DE Deadlift/Back/Bicep/Abs:
reverse avg band (BB style): 135lbx8, 225lbx8, 315lbx8, 365lbx8, 365lbx5 (2 sets)
chin ups: 3x8
lat pull down (wide bar): 3x10
seated machine row: 2x10
e-z curl: 60lbx10 (3 sets)
db hammer curl [alt]: 30lbx16 (3 sets)
low pulley curl: 3x12
roman chair straight leg raises: 3x15
crunches: 3x30
medicine ball sit-ups: 3x20

*band weight not included. green bands were used*

05-13-2008, 06:31 PM
5/13/08 Tuesday

db bench: warmup, 65lbx15, 70lbx12, 80lbx10, 85lbx10
db incline flys: 30lbx12, 45lbx12, 45lbx12
skull crushers: 3x12
pull downs: 3x15
seated machine dips: 3x12
mini-band push ups: 3x12

*shoulders started tweaking so I trained @80-90% effort*

05-13-2008, 06:41 PM
ur one pretty strong dude, awsome work

05-15-2008, 06:32 PM
thanks littleman19.

5/15/08 Thursday

squat: bar, 135lbx8
reverse greens: 135lbx8, 225lbx8, 275lbx6, 315lbx5, 335lbx5, 365lbx5, 365lbx5
front squats: 135lbx8, 185lbx6 (2 sets)
smith calf raises: 3x20
H-rolls: 15lbx15 (3 sets)
face pulls: 3x12
BB shrugs: 135lbx12, 185lbx12 (2 sets)
bb curl: 45lbx12 (3 sets)
standing side cable curl: 3x15

*belt, no knee wraps this time. normally don't do bicep twice a week but had to kill time somehow*

05-18-2008, 01:57 AM
5/17/08 Saturday

ME Bench:
warmup: bar, 135lbx8, 185lbx5, 225lbx5
titan katana: 275lbx3, 315lbx3
+strong bands: 285lbx3
3-board: 295lbx3, 315lbx3
CG 2-board: 225lbx5, 245lbx5, 255lbx3, 255lbx3
smith incline: 3x8
pec deck: 3x12

*est. 100lb band tension at top. CG sets were done raw*

05-19-2008, 07:15 PM
5/19/08 Monday

rack pull: bar, 135lbx8, 225lbx8, 315lbx5, 365lbx3, 405lbx3, 425lbx3, 435lbx3
bb row: 135lbx8, 185lbx8 (2 sets)
CSR: 3x8
cable chest-row (lat bar): 3x8
push downs: 3x20 (tricep warmup)
skull crushers: 3x12
incline db tate press: 30lbx12 (3 sets)
oh rope extension: 3x12
seated machine oh extension: 3x12

05-22-2008, 11:17 PM
5/22/08 Thursday

3 runs with pulling harness. same car (lexus es sedan).

05-24-2008, 08:42 PM
5/24/08 Saturday

ME Bench:
warmup: bar, 135lbx8, 185lbx5, 225lbx5
titan katana: 315lbx3, 350lbx2
3-board: 365lbx2
2-board: 385lbx2
1.5 board: 400lbx1
1-board: 410lbx0, 410lbx? (no touch, but got to 1.5 board level and pressed it)
decline chest press: 2x10, 2x8
seated chest press w/doubled monster mini: 2x10, 2x8
tricep pushdowns: 3x8

*went light on the machine movements. forearm/wrist rolled forward on the first 410 set*

05-27-2008, 04:34 PM
5/26/08 Monday

sumo: 135lbx8, 185lbx5, 225lbx5, 275lbx3, 315lbx2
*suit on*: 365lbx1, 365lbx2, 405lbx3, 425lbx1
seated underhand OH row: 1x10, 3x8
lat pull down (wide bar): 4x8
seated cable row (lat bar): 4x8
neutral grip pull-ups: 1x15, 1x12, 1x8
bb curl: 40lbx15, 50lbx15, 60lbx15
db curl: 25lbx16, 27lbx16 *superset with 20lbx16, 10lbx16, 5lbx16*
low pulley cable curl: 3x12 (supersets)
db hammer curl: 27lbx16 *superset with 20lbx16, 10lbx16*

*long time since i wore my metal suit. it fit like a glove when i was 198lb but i weighed in at 206lb prior to workout. had some difficulties relearning the suit*

05-28-2008, 11:16 PM
5/28/08 Wednesday

DE Bench/Tricep:
raw: bar, 135lbx8, 185lbx5, 225lbx5, 245lbx5, 255lbx5, 265lbx4
db bench: 45lb warmup, 70lbx8, 80lbx8, 85lbx8
standing cable flys: 3x12
db incline tate press: 22lbx12, 30lbx12 (2 sets)
skull crushers: 3x12
pull downs: 3x12
1-arm reverse pull down: 3x12 (light)

*trained @85-90% effort beside the last set of bench. felt like i was on speed tonight:shoot:*

05-29-2008, 10:08 PM
5/29/08 Thursday

face pulls: 3x12
seated hammer oh press: 3x12
cable upright rows: 3x12
db shrugs: 70lbx12, 75lbx12, 80lbx12
smith shrugs: 3x12
10min lowerbody stretching
leg extensions: 3x12
full squats: 135lbx8, 225lbx5, 275lbx5, 315lbx5, 315lbx5
cable pull throughs: 3x12

*went light on everything besides squats. squatted last to wait for training partner. wraps used on last 2 sets*

05-31-2008, 06:04 PM
i just went through your journal...you got some sick pressing strength....not to mention pulling.

06-01-2008, 02:08 AM

5/31/08 Saturday

Speed Bench/Bicep:
raw: bar, 95lbx5, 135lbx5, 185lbx5
+mini bands: 140lb bar weight x3 paused reps (5 sets)
incline bench: 135lbx8, 155lbx8, 185lbx6, 205lbx5, 225lbx3
seated chest press: 1x12, 1x10, 1x8
pec deck flys: 3x12
h-rolls: 15lbx20, 20lbx20 (2 sets)
bb curl: 40lbx12, 50lbx12, 60lbx12, 70lbx12
reverse e-z curl: 3x12
low pulley curl: 3x12
laying cable curl: 3x12

*couldn't go ME today since training partners weren't available to put the shirt on*

06-02-2008, 08:19 PM
6/2/08 Monday

rack pull: 135lbx8, 225lbx8, 315lbx5, 405lbx3
*+metal pro deadlifter*: 455lbx3, 475lbx3, 500lbx3
sumo bb rows: 135lbx15, 225lbx12, 245lbx8
seated row: 1x15, 1x12, 1x10
lat pull down (lat bar): 3x15
db oh extension: 30lbx15, 45lbx15, 55lbx15
decline skullcrushers: 2x15, 1x8
seated dips: 3x15
rope pull downs: 3x15

06-05-2008, 06:56 PM
6/5/08 Thursday

box squat (1-2" above parallel): 135lbx5, 225lbx5, 275lbx3, 315lbx3
suit on: 335lbx3 (shakey), 365lbx3, 405lbx3, 435lbx3
straps on/free weight: 315lbx3 (testing depth)
smith calf raises: 3x30
medicine ball sit-ups: 2x20
leg extensions: 3x12
crunches: 2x30

~first time using the suit~

*personal note: used 2 plates to boost the low box up*

06-05-2008, 07:03 PM
strong dude, nice work in here man!!

06-07-2008, 09:59 PM
thanks fooz!

6/7/08 Saturday

ME Bench:
warmup: bar, 135lbx8, 185lbx5, 225lbx5
*single ply f6*
3-board: 315lbx3
2-board: 355lbx3
1-board: 365lbx2
to chest: 375lbx0
1-board: 380lbx1
floor press w/shirt: 225lbx5, 275lbx5, 295lbx5, 315lbx5
pushdowns: 3x20

*wore the single f6 to work low end*

06-09-2008, 07:25 PM
6/9/08 Monday

ME Deadlift/Tricep/Speed Bench:
reverse green band: 225lbx8, 315lbx5, 405lbx3, 435lbx3
*metal pro deadlifter*: 455lbx2, 495lbx2, 545lbx2, 585lbx1, 600lbx1, 635lbx1 *PR*
seated machine row: 3x15
lat pull down (wide bar): 3x12
incline db tate press: 30lbx15, 35lbx12, 45lbx12
smith CG bench: 3x12
reverse cable pulldown: 3x15
lever tricep extension: 1x15, 2x12
speed bench: 135lbx3, 140lbx3, 145lbx3, 155lbx3 (5 sets) *30 second rest in between sets/all paused reps*

*had the bands set up 2 pin levels higher for more overload*

06-09-2008, 07:27 PM
sweet pr bro! Must've felt great!!

06-12-2008, 07:35 PM
thanks man, it was the heaviest weight I've touched on the dead so far.

6/12/08 Thursday

box squat: 135lbx8, 225lbx5, 275lbx3, 315lbx3
suit on: 365lbx2, *straps up* 405lbx2, 455lbx3
pull through: 3x12

*used same box from last week. 455 felt explosive*

06-14-2008, 06:57 PM
6/14/08 Saturday

ME Bench:
raw: bar, 135lbx8, 185lbx5, 225lbx5, 275lbx1
single ply katana: 315lbx3
tripled bands/3-board: 190lbx3, 210lbx2, 230lbx3 *est. 200lb band tension at top*
reverse 1-arm cable pull down: 3x12

*strong (blue), average (green), and light (purple) bands were used*

video: http://www.youtube.com/watch?v=DKJQSXmIoz4

06-16-2008, 08:22 PM
6/16/08 Monday

DE Deadlift/Bicep/Back:
e-z curl: 3x12
cable curl: 3x15
chin ups (palms out): 4x8
speed deadlift (conventional) w/green bands: 230lbx3 (5 sets)
lat pull down (wide bar): 3x12
pull ups (palms in): 1x12, 1x10, 1x8
sumo smith shrugs: 3x12

06-16-2008, 08:43 PM
Looking very strong in here dude. How does it feel pressing against those bands when they are under the bench and angled back like that? That is alot of tension!

06-16-2008, 11:10 PM
It helps guide the bar to go lower. If I'm going raw, I mount them higher up.

06-17-2008, 09:32 PM
6/17/08 Tuesday

DE Bench/Chest/Tricep:
warmup: bar, 135lbx8, 155lbx8
+mini bands: 160lbx10 (4 sets/BB style)
stability bench: 175lbx3 (5 sets) *see below*
DB bench: 55lbx8, 75lbx8, 85lbx8, 95lbx8
cable flys: 3x12
incline chest press: 3x8
decline chest press: 3x8
db tate press: 40lbx12, 42lbx8 (2 sets)
oh extension: 55lbx12 (3 sets)
oh tricep rope extension: 3x12

*used 4 mini bands to hang 10lb weights (2 per side)*

06-20-2008, 12:16 AM
6/19/08 Thursday

ME Squat:
reverse avg band: 135lb, 225lbx5, 315lbx5, 365lbx3
*suit on/straps up*: 405lbx2, 455lbx2, 500lbx1 (1" away from depth)
front squat: 135lbx5 (2 sets), 155lbx5 (2 sets)
bb calf raises: 3x15

*didn't have knee wraps, had to use sleeves*

06-20-2008, 12:26 PM
huge squats man - awesome effort.

06-21-2008, 10:48 PM
thanks fooz:thumbup:

6/21/08 Saturday

ME Bench/Bicep:
reverse strong band: 135lbx8, 225lbx8, 275lbx5, 315lbx1
2-ply f6: 405lbx3
3-board: 425lbx2
2.5-board: 455lbx1
2-board: 475lbx1, 485lbx1
downset: 255lbx10 (raw)
decline bench: 225lbx5, 245lbx5, 255lbx5, 265lbx5
close grip seated machine bench w/monster mini: 3x8
pulldowns: 3x15
bb curl: 50lbx15, 60lbx12, 70lbx10
cable curl: 3x10

*bands give tension once bar is descending*

edit: last set of 485 http://www.youtube.com/watch?v=DDTwpLe-I3I

06-23-2008, 09:51 PM
6/23/08 Monday

raw: 135lbx8, 225lbx5, 315lbx3, 365lbx3
single ply titan suit: 405lbx3, 435lbx2, 455lbx2
db rows *alt*: 70lbx8, 85lbx8, 95lbx8, 105lbx8
seated oh row: 1x10, 2x8
lat pull down: 3x8

*went for easy triples and doubles*

06-24-2008, 07:24 PM
6/24/08 Tuesday

DE Bench/Chest/Tricep:
raw: bar, 135lbx8, 185lbx5, 225lbx3 (2-board)
+20lb chains/double mini's: 205lb bar weightx3 (1/2/3 board descending/5 sets total)
pec dec: 3x12
DB incline: 55lbx8, 70lbx8, 80lbx8
DB incline tate press: 30lbx12, 40lbx12, 40lbx12
decline skull crushers: 3x12
oh tricep rope ext: 3x12
seated tricep ext press: 3x12

*did 1 rep per each board (1/2/3)*

06-25-2008, 10:07 AM
Thanks for the advice on working up to a 1rm. You're a strong guy, big 3 lifts are awesome.

06-27-2008, 03:37 AM
thanks man. goodluck on the PR

5/26/08 Thursday

raw: 135lbx8, 225lbx5
box w/average bands: 225lbx5
titan suit/add mini bands + 20lb chains: 275lbx3, 315lbx3, 335lbx3
leg press: 3x12
power shrugs: 135lbx12, 225lbx10 (2 sets)
face pulls: 3x12

*used 2 plates to boost the low box up. band/chain weight not included in sets. went light on accessory movements. video of last set coming soon*

06-29-2008, 12:44 AM
5/28/08 Saturday

ME Bench:
warmup: bar, 135lbx8, 185lbx5, 225lbx5, 275lbx1, 275lbx3 on 2-board
2ply f6: 315lbx3
3-board: 365lbx2
2-board: 390lbx2
1-board: 405lbx1, 415lbx1 *PR*
CG bench (shirt on)...
4-board: 315lbx5, 315lbx5, 365lbx3, 365lbx3

*current bodyweight: 208lb*

06-30-2008, 08:58 PM
6/30/08 Monday

sumo rack pull: 135lbx8, 225lbx5, 315lbx3, 365lbx3, 405lbx3, 455lbx3, 495lbx3
chin ups: 1x10, 2x8
chest row machine: 2x12, 1x10
seated cable row: 2x12, 1x10
machine shrugs: 3x10
bb curl: 3x12
hammer curl: 3x16 *alt*
cable curl: 3x10

*left inner thigh felt awkward. went for easy triples*

07-01-2008, 07:34 PM
7/1/08 Tuesday

DE Bench/Chest/Tri/Shoulder:

warmup: bar, 95lbx8, 135lbx5, 185lbx5
speed bench w/minis: 140lbx3 (5 sets/45sec rest)
incline bb: 135lbx6, 155lbx6, 205lbx3, 225lbx3
flat db bench: 65lbx8, 75lbx8, 85lbx8
incline tate press: 35lbx12, 40lbx10, 45lbx10
cg dips: 1x15 (felt chest pain)
smith jm press: 3x12
oh push press: 95lbx8, 135lbx8 (2 sets)
tri rope extension: 3x12
1-arm reverse cable pull down: 3x12 *alt*

07-04-2008, 12:30 AM
7/3/08 Thursday

ATG squat: bar, 135lbx8, 185lbx5, 225lbx5, 275lbx5, +belt/wraps: 315lbx5, 335lbx5
front squat: 135lbx6, 155lbx6, 205lbx3, 225lbx3
db lunges: 45lbx16 (3 sets)
smith calf raises: 3x30
db curl: 30lbx8 *alt* (3 sets)
low pulley cable curl: 3x15 (superset)

07-06-2008, 01:10 AM
7/5/08 Saturday

ME Bench:
raw: bar, 135lbx8 185lbx5, 225lbx5, 275lbx3 (2-brd)
2ply f6: 315lbx3
3-board: 365lbx2
2-board +40lb chains: 365lbx2
1-board +50lb chains: 380lbx1
incline press machine: 4x8
pull downs: 3x30

*chain weight not included. chest started to ache after last set (previous chest pain from dips?)*

07-07-2008, 10:16 PM
7/7/08 Monday

raw: 135lbx8, 225lbx5, 315lbx4
metal pro +50lb chains: 315lbx3, 365lbx3, 405lbx3, 455lbx1, 455lbx1
bb row: 135lbx10, 185lbx10, 185lbx10, 135lbx12
seated chest row: 3x10
seated chest cable row (lat bar): 3x10
chin-ups: 1x10, 1x8 (pull ups: 1x10)
bb curl: 40lbx12, 50lbx12, 50lbx12
db hammer: 32lbx20, x18, x18
lying cable curl: 3x10
seated hammer curl: 3x10

*chain weight not included. slight trouble adjusting to suit since i gained few pounds (212lb bloated)*

07-07-2008, 11:23 PM
Nice pulls!

07-08-2008, 07:23 PM
thanks killxswitch

7/8/08 Tuesday

DE Bench/Chest/Tri:
raw: bar, 95lbx8, 135lbx8, 185lbx5, 225lbx3
stability/speed bench w/light bands + minis (details below): 180lbx3 (5 sets)
bb incline: 135lbx10, 185lbx8, 205lbx5, 215lbx5
standing cable flys: 3x12
cg flat smith: 1x10, 2x6
incline tate press: 30lbx12, 40lbx10 (2 sets)
e-z bar OH ext: 3x10
OH tri rope ext: 3x15
25lb plate raises: 3x10
crunches: 3x50
medicine ball sit-ups: 3x20

*used mini bands to hang 10lb plate each side. lower/center pec little tweaked still but nothing drastic*

07-10-2008, 05:50 PM
7/10/08 Thursday

beltless atg squat: bar, 135lbx8, 185lbx6, 225lbx5, 245lbx5, 255lbx5, 265lbx5, 275lbx5
bb lunges: 2x10, 1x8
leg press: 3x12
medicine ball throws: 3x20

*used knee sleeves*

07-12-2008, 07:01 PM
7/12/08 Saturday

raw: bar, 95lbx8, 135lbx8, 185lbx5, 225lbx5 (5 sets), 135lbx12 (down set)
CG 3-board: 225lbx5 (3 sets)
incline smith: 2x8, 1x6
pec deck: 3x10
bb curl: 3x15
db curl: 3x12 (super sets)
low pulley cable curl: 3x12
hammer chest row: 3x10

*had a sluggish day overall*

07-15-2008, 12:16 AM
7/14/08 Monday

speed pulls (conventional): 135lbx8, 185lbx5, 225lbx3 (8 sets/1min rest)
DB rows (2-arm): 50lbx12, 65lbx10, 75lbx10
CSR: 1x12, 2x10
cable chest row (lat bar): 3x12
rear/side laterals: 25lbx12 (3 sets)
seated OH smith: 1x12, 1x10, 1x8
seated rear delt flys: 3x12
bb shrugs: 3x12
21's: 40lb bb/3 sets
underhand pull-ups: 3x8

07-16-2008, 01:11 AM
7/15/08 Tuesday

DE Bench/Tricep:
Speed Bench: 135lbx3 (9 sets/3 grips)
DB bench: 75lbx8, 85lbx8, 95lbx8, 100lbx8
ez bar tri extension: 3x12
incline tate press: 40lbx8, 47lbx8 (2 sets)
pull downs: 3x12
seated dips (burnout): 3x30
crunches: 2x40
roman chair leg bends: 2x20

07-17-2008, 03:20 PM
7/17/08 Thursday

squat: bar, 135lbx8, 185lbx5
med box w/average + light bands: 185lbx3 (5 sets)
rope pull through: 3x12
calf raises: 3x30
leg extension: 3x15
concentrated db curl: 30lbx12 (3 sets/each arm)
camber curl: 3x10
crunches: 3x50

*band weight not included*

07-19-2008, 07:49 PM
7/19/08 Saturday

ME Bench:
raw warmup: bar, 135lbx12, 185lbx5
floor press: 225lbx5, 245lbx5, 275lbx3, 295lbx1, 315lbx1 *PR*
CG bench: 185lbx6, 205lbx6, 225lbx4, 245lbx4
face pulls: 3x12
CSR (underhand): 1x15, 2x12
ball crunches: 3x20
push ups: 2x32

07-21-2008, 08:04 PM
7/21/08 Monday

rack pull: bar, 135lbx10, 225lbx5, 315lbx3, +belt: 365lbx3, 405lbx3, 455lbx3, 500lbx3
'kroc' rows (each arm): 47lbx8 (warmup), 75lbx8, 90lbx8, 100lbx8
seated chest row (parallel grip): 3x12
lat pull down (wide bar): 3x10
bb power shrugs: 135lbx8, 225lbx8, 275lbx8
bb curl: 40lbx15, 50lbx15 (2 sets)
seated db curl: 30lbx12 (3 sets)
laying cable curl: 3x15
medicine ball crunches: 1x20, 2x15

07-22-2008, 06:45 PM
7/22/08 Tuesday

DE Bench:
speed work: 135lbx3 (4 sets)
bench: 185lbx5, 225lbx5, 245lbx5, 255lbx5
JM smith press: 3x10
e-z bar tri extensions: 3x10
seated military: 135lbx6 (3 sets)
reverse 1-arm pull down: 3x15
side cable raises: 3x20

*figured i get a semi-heavy bench workout in since i wont be training Saturday (helping partner with reno meet)*

07-25-2008, 03:03 AM
took thursday off for a full 5 day rest. going to reno first thing in the morning...will be back training monday

stay tuned

07-29-2008, 06:46 PM
7/29/08 Tuesday

DE Bench:
speed bench: 135lbx3/5 (6 sets)
CG bench: 135lbx6, 185lbx6, 205lbx4, 225lbx4
OH press: 95lbx10, 135lbx8 (3 sets)
BB rows: 135lbx8 (3 sets)
machine dips: 1x20, 2x15

08-01-2008, 07:14 PM
8/1/08 Friday

ME Bench:
raw: bar, 135lbx8, 185lbx5, 225lbx3
add +50lb chains
1-board: 205lbx3, 225lbx3
1/2 board: 245lbx2, 255lbx1
to chest/down set: 225lbx13 *PR for reps*

Floor press: 225lbx5, 255lbx5, 275lbx3, 300lbx3 *PR*
push-ups w/monster mini: 3x20
seated hammer row: 3x10
rear lat raises: 15lbx12, 22lbx12, 25lbx12

*chain weight not included*

08-05-2008, 12:02 AM
8/4/08 Monday

raw: 135lbx8, 225lbx5, 315lbx3, 365lbx1, 405lbx1, 455lbx1, 500lbx1
speed pulls: 295lbx1 (not fast enough), 225lbx1 (2 sets)
hyper extensions: 3x15
decline sit-ups: 2x15

08-05-2008, 04:16 PM
8/5/08 Tuesday

DE Bench:
speed bench: 95lbx8, 135lbx5, 155lbx3 (9 sets/3 grips)
JM Press: 65lbx8, 85lbx8, 95lbx8, 105lbx8 (first time using BB thus light weight)
Military BB: 95lbx8, 135lbx8, 155lbx6, 155lbx5
BB row: 135lbx10, 155lbx8 (2 sets)
Pull-downs: 3x15
DB curl: 27lbx16, 35lbx16 (2 sets)

08-07-2008, 05:12 PM
8/7/08 Thursday

DE Squat/lowerbody:
raw: bar, 135lbx5, 185lbx5, 225lbx3 (off box)
+avg green bands & low box: 225lbx3 (4 sets)
front squat: 135lbx5, 185lbx5 (2 sets)
smith calf raises: 3x20
10min treadmill

*band weight not added*

08-08-2008, 04:30 PM
8/8/08 Friday

ME Bench:
flat warmup: bar, 95lb, 135lbx5
incline: 135lbx8, 185lbx5, 225lbx2, 245lbx1, 265lbx0
CG bench: 135lbx8, 185lbx8, (medium grip due to shoulder ache) 225lbx4, 225lbx4
seated hammer row: 1x12, 2x8
face pulls: 3x15
db curl: 30lbx20 (3 sets)
bb shrugs: 135lbx15 (3 sets)
seated dips (burnout): 3x20

*incline = delt killer*

08-10-2008, 11:45 AM
8/9/08 Saturday

10min treadmill
crunches: 1x50, 1x75, 1x100
decline sit-ups: 3x15
ab pull down: 1x10

08-11-2008, 09:44 PM
8/11/08 Monday

DE Deadlift:
GMs: bar, 95lbx8, 135lbx5, 155lbx5, 165lbx5, 185lbx5
pull-throughs: 3x12

08-12-2008, 10:28 PM
8/12/08 Tuesday

DE Bench:
speed bench: bar, 95lbx8, 135lbx5, 185lbx2 (6 sets/3 grips)
CG bench: 185lbx6, 205lbx6, 225lbx4, 245lbx4
Military Press: 95lbx8, 105lbx5, 135lbx5, 155lbx3, 155lbx2
Chin ups: 3x8
Lat pull down (wide bar): 3x10
bb curl: 1x12, 2x10
Push downs: 3x20

*GM's kicked my ass*

08-15-2008, 12:16 AM
8/14/08 Thursday

ATG Squat: bar, 135lbx8, 185lbx8, 225lbx8, 255lbx8
leg extensions: 3x12
smith calf raises: 2x20

*sprained my right neck/trap due to careless form on the smith raises*

08-22-2008, 01:00 AM
8/21/08 Thursday

did some vertical jump work
slalom sprints
1 mile treadmill
crunches: 1x50, 1x75, 1x100
sit-ups: 2x20

08-23-2008, 12:51 PM
8/22/08 Friday

Bench: bar, 135lbx8, 185lbx8, 225lbx5, 225lbx5
DB Bench: 65lbx12 (2 sets)
JM smith press: 2x8
OH tri extension: 55lbx12, 65lbx12
reverse grip pull-down: 2x15
e-z curl: 2x12

*will be focusing on conditioning rather than powerlifting. est 6 months of change*

08-26-2008, 12:40 AM
8/25/08 Monday

Chin-ups: 1x12, 2x8
BB rows: 135lbx12, 135lbx8 (2 sets)
BB shrugs: 135lbx15, 185lbx15 (2 sets)
DB curl: 25lbx16 (3 sets)
low pulley cable curl: 2x10
crunches: 1x60, 1x90, 1x120
decline sit-ups: 1x15, 1x12
treadmill: 1/4 mile jog/sprint

08-29-2008, 03:14 AM
8/28/08 Thursday

e-z curl: 40lbx15, 75lbx15 (2 sets)
pull ups: 1x20, 1x15
1 mile jog/incline walk
crunches: 3x100
roman chair leg raises: 2x20
did some slalom/jumping jack drills

today's weight: 202.6lb

08-29-2008, 08:04 PM
8/29/08 Friday

Push ups: 1x25, 1x32, 1x15
Bench: 135lbx12, 185lbx8, 225lbx8
Seated chest press: 2x10
Seated DB press: 45lbx12, 55lbx12, 65lbx12
Incline Tate press: 35lbx12, 45lbx12
OH triceps rope extensions: 2x20
H-rolls: 15lbx20 (2 sets)

09-01-2008, 05:45 PM
9/1/08 Monday

bench: bar, 135lbx8, 135lbx8, 185lbx8, 205lbx8, 225lbx8
push ups: 1x25, 1x20 (shoulders still recovering from Friday)
Chin ups: 3x7
lat pull down (wide bar): 3x8
DB curl: 27lbx16, 27lbx20, 30lbx16
laying cable curl: 2x12
cable fly's: 3x15

09-03-2008, 01:19 AM
9/2/08 Tuesday

Jumping jacks: 2x100
suicide sprints: two sets of 1 min jogging pace
vertical jump box (3 different heights): 10 continuous runs
crunches: 3x100
roman chair leg raises: 3x20
medicine ball sit-ups: 3x30

09-03-2008, 08:03 PM
Hey it's been a while. Good to see you're still at it. Great consistency.

09-03-2008, 11:33 PM
thanks man. it sucks not being able to focus on deads and squats.

9/3/08 Wednesday

Standing military: bar, 95lbx8, 105lbx8, 135lbx6, 135lbx5
BB shrugs: 135lbx15, 185lbx15, 205lbx15, 225lbx15
e-z curl: 45lbx20, 65lbx12 (2 sets)
cable curl: 3x15 (super sets)

09-06-2008, 12:46 PM
9/5/08 Friday

Bench: bar, 135lbx8, 185lbx5, 225lbx5, 245lbx5 (2 sets)
DB Bench: 65lbx8, 85lbx8, 100lbx8
Incline Tate Press: 35lbx12, 45lbx12 (2 sets)
E-Z bar OH Tri Extension: 65lbx15 (3 sets)
1-arm Reverse Pull-down: 3x12 (each arm)
Cable Fly: 2x15

09-08-2008, 11:58 PM
9/8/08 Monday

Bench: bar, 95lbx8, 135lbx8, 185lbx8, 225lbx8, 245lbx6
Incline bench: 135lbx8, 185lbx8, 185lbx6
JM smith press: 2x8
CSR: 3x8
E-Z curl: 55lbx8, 65lbx8, 85lbx8
OH tri rope extension: 2x15
Sit ups w/hands behind head: 2x15

09-11-2008, 08:58 PM
9/11/08 Thursday

Pull ups: 3x15
Kroc Rows: 55lbx8, 75lbx8, 100lbx8
Cable chest row (wide bar): 3x10
DB Curl (alt): 32lbx16 (3 sets)
Low pulley cable curl: 3x15
Medicine Ball sit-ups: 3x25

09-12-2008, 07:49 PM
9/12/08 Friday

Bench: bar, 135lbx8, 185lbx8, 225lbx8, 245lbx5, 275lbx1
DB Bench: 70lbx8, 80lbx8, 90lbx8
Cable fly: 3x15
DB OH Tri extension: 3x12
Cable pull downs: 3x15
Reverse pull downs: 2x15
DB front raises *alt*: 20lbx20, 22lbx20 (2 sets)
Push ups: 2x30

*went easy on the Tricep/shoulders today*

09-16-2008, 07:27 PM
9/15/08 Monday

Bench: bar, 135lbx8, 185lbx8, 225lbx8, 275lbx1
F6: 315lbx2 (no touch), 355lbx1 (touch)
CG Bench: 225lbx8 (2 sets)
Decline Skull Crushers: 2x10
Pushdowns: 2x15
Calf Raises: 2x15
Crunches: 3x100

*cut the back off the single f6. figured it was a good for top half work*

09-16-2008, 07:33 PM
9/16/08 Tuesday

SLDL: 135lbx10, 185lbx10 (2 sets)
Chins off the power rack cage: 1x6, 1x8, 1x10
Pendlay Row: 135lbx8, 155lbx8 (2 sets)
Seated chest row: 3x10
Seated DB press: 45lbx10, 60lbx10, 65lbx10
BB Shrugs: 135lbx15, 185lbx15 (2 sets)
E-Z curl: 60lbx12 (3 sets)...
super set with laying cable curl: 3x12
Roman chair raises: 2x20