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    Wednesday 9/24/08 AM Pushups 4x20 Crunches...

    Wednesday 9/24/08

    AM
    Pushups
    4x20
    Crunches
    4x20
    Pullups
    3x4
    Dips
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    Tuesday 9/23/08 AM 4 rounds of 100 jump...

    Tuesday 9/23/08

    AM

    4 rounds of

    100 jump ropes
    4 pull ups
    10 dips
    15 leg raises
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    Monday 9/22/08 Rack Pulls 5x5@285 Seated...

    Monday 9/22/08

    Rack Pulls
    5x5@285

    Seated Cable Rows
    3x8@180

    Face Pulls
    3x12@110
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    Friday 9/19/08 Romanian Deadlift 5x5@215 ...

    Friday 9/19/08

    Romanian Deadlift
    5x5@215

    Good Mornings
    3x8@100

    Leg Extensions
    3x15@105
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    Thursday 9/18/08 Bentover Lateral Raises...

    Thursday 9/18/08

    Bentover Lateral Raises
    3x10@15

    Military Press
    5x5@135

    Lateral Raises
    3x10@20
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    Wednesday 9/17/08 Rest Day

    Wednesday 9/17/08

    Rest Day
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    Tuesday 9/16/08 AM 4 rounds of 100 jumps...

    Tuesday 9/16/08

    AM
    4 rounds of
    100 jumps with jump rope
    15 pushups
    3 pullups
    8 dips
    15 hanging leg raises
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    Monday 9/15/08 BW 230 Back Extensions 1x20...

    Monday 9/15/08

    BW 230

    Back Extensions
    1x20 (warm up)

    Rack Pulls
    1x10@135 (warm up)
    1x8@225 (warm up)
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    Monday 9/8/08 I will be out of town all week...

    Monday 9/8/08

    I will be out of town all week so I figured I would give my pec good healing time and take a week off from lifting be back at it next Monday.
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    Friday 9/5/08 Roman Chair Back Extensions...

    Friday 9/5/08

    Roman Chair Back Extensions (warm up)
    1x20

    Romanian Deadlifts
    1x10@135 (warm up)
    1x8@185 (warm up)
    5x5@205
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    Thursday 9/4/08 Bentover Lateral Raises...

    Thursday 9/4/08

    Bentover Lateral Raises
    3x10@15

    Military Press
    1x10@95 (warm up)
    1x6@115 (warm up)
    5x5@135
    felt good but its still early for this exercise since my surgery
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    Wednesday 9/03/08 Squat 1x5@225 4X5@245 ...

    Wednesday 9/03/08

    Squat
    1x5@225
    4X5@245

    Leg Press
    3X8@360

    Leg Curls
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    Tuesday 9/2/08 I did a little to much wieght...

    Tuesday 9/2/08

    I did a little to much wieght for some stuff. I had good form but it got a little sloppy towards the end I will reduce some next week.

    Rack Pulls
    5x5@315

    Seated Cable Rows...
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    Friday 8/29/08 Romanian Deadlifts 5x5@185 ...

    Friday 8/29/08

    Romanian Deadlifts
    5x5@185

    Good Mornings
    3x8@95

    Leg Extenision
    3x15@90
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    Thursday 8/28/08 I figured vertical push/pull...

    Thursday 8/28/08

    I figured vertical push/pull would really aggravate my pec strain so I went really easy on all the back exercises, and the shoulder exercises are still weak from my shoulder...
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    Wednesday 8/27/08 Swam 22 laps non stop...

    Wednesday 8/27/08

    Swam 22 laps non stop (breast stroke) took a little over 42 minutes.
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    Tuesday 8/26/08 Squat 5X5@225 Leg Press...

    Tuesday 8/26/08

    Squat
    5X5@225

    Leg Press
    3X8@270

    Leg Curls
    3X12@50
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    Monday 8/25/08 T-bar row 2x5@140 1x5@165...

    Monday 8/25/08

    T-bar row
    2x5@140
    1x5@165
    2x5@150

    Kinda tweeked my peck doing these thats why the wieght reduction.

    Seated Cable Row
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    Saturday 8/23/08 Took my doc's advise and took...

    Saturday 8/23/08

    Took my doc's advise and took it easy.
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    Friday 8/22/08 Went to see my Theropist today...

    Friday 8/22/08

    Went to see my Theropist today and he said it looked like it was just a strain. He told me to lay off over the weekend and ice, then start nice and easy Monday and see how it...
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