Rinse - Repeat

[Cards]

August 15th, 2007

Dumbbell Bench:
55x10
65x8
75x8 (PR)
85x6 (Last 2 were slightly assisted but a PR none the less even if it was 85x4)
75x8

Skull Crushers with EZ bar:
65x10
75x10
85x10
95x4(1/2)
75x6

Incline Bench:
135x6
155x2
135x4
135x5
135x3


Bench Dips:
BW+45x10x3
BW+70x10
BWx10

Military Press:
25x10x2

Note:
Found out today that my shoulders are my weakest point. I use to have shoulder problems and my rotator cuff get's aggravated fast so I always worked them lighter then the rest of my body. Really shows in my Incline bench, or maybe I was just beat from the DB press, who knows. Over all a great workout, it was nice to change up the routine from WBB 1.1 for once.

[Bako Lifter]

Damn, nice skulls dude.

[Herandi]

nice pr on the dumbbell bench too, they're getting stroooong

[Cards]

August 17, 2007

Wide Grip Chins:
bwx8
bwx7
bwx5
bwx5
bwx4

Deadlifts:
135x8
170x8 (PR)
200x8 (PR) again
200x5

Preecher Curls:
75x8
85x6
95x4
75x8

Dumbell Rows:
55x10
55x10
40x10

Seated Calve Raises:
90x8
90x8
90x8
90x8

Shrugs:
230x8
270x8
270x8
230x8

Curls:
30x8
35x6
30x8

Note:
Switching it up today, back to the normal tomorrow

[Cards]

Bako: Thanks man! and thanks for stopping by

Herandi: Thanks bro, they're moving up slowly but getting there

[Cards]

August 18, 2007

flat bench:
135x8 WU
155x8
175x6 (PR) (6 was assisted)
165x6
155x8

Dips:
BWx12
Bwx12
Bwx12

Straight Arm Pulls: (On the Lat Pulldown Cable Machine)
60x12
60x12
60x12

Military Press:
105x10 (PR)
95x10
105x10

Pec Deck Flies
120x12
120x12
100x12

Note: No real motivation today, was one of those days. Still turned out decent with a PR on bench and military.

[pbal17]

pink PRs?

[Herandi]

nice pr's dere. millies look strong too.

[Cards]

August 20th, 2007


Squats:
155x8
185x5 (PR)
185x5
205x1 (PR)
175x8


Calf Raises
260x8
260x8
260x8
260x8
260x8

SLDL's
135x8
155x8
175x8 (PR)
185x10 (PR)
205x5 (PR)
225x1 (PR)

Leg Extensions
140x10
140x10
150x10


Shrugs
230x10
230x10
230x10
230x10
230x10

Note: It's awesome working with pbal17 at the gym, he really pushes me and plays the " ONE MORE REP COME ON" game. Otherwise, i'm ****ing beat

[pbal17]

haha thanks for that, nice PRs

[Cards]

August 21, 2007

Pull Ups:
BWx8
BWx6
BWx6
BWx6

Dumbbell Bench:
60x8
75x6
75x8
75x7
75x6

Straight Armed Pull Downs:
60x12
70x11
60x12

Incline Barbell Press:
135x8
155x6
145x7
135x10

Dumbbell Military Press
45x10
45x10
45x8
45x8
45x8

Bench Dips:
BW+45x10
BW+70x10
BW+90x10

Abbs:
Weighted Crunch Machine:
90x10
110x10
130x10

Incline Situp:
bwx15
bwx12

Weighted Side Crunches (Standing with a plate):
45x20 both sides

Note:
Was happy for the Db press, I feel 75's isn't to shabby. Once I can kick it up to x8 or x7 for all the sets i'm going to start workin on 80's. Hoping to be able to use bands with some flat bench in the up comming weeks at the new gym. I also had been neglecting my abbs lately so I gave them a nice little workout. Over all it was a good workout, still pushing for those numbers but definitly working my lower day harder. Those deadlifts are addicting no matter what form they're in.

[pbal17]

we do need to work in some more ab work...you are right on that one for sure

[Cards]

August 23th, 2007

Deadlift:
135x8
185x8
225x8 (PR)
250x3 (PR for weight)
275xfailed, I tried
225x3

Bent Over Barbell Row:
95x10
95x10
95x10

Preacher Curls w/ EZ Grip:
75x10
75x10
85x10

Squats:
135x8
185x8
185x8

Shrugs:
225x8
225x8
225x8

[Cards]

August 24th, 2007

Flat Bench:
135x8 (WU)
155x5
175x4
175x6
185x3
200x1 (Almost got the 200 friend helped a bit)

Ez Bar skulls:
75x10
85x5,75x5
75x10
85x8

Seated BB Military Press:
115x10
135x6
135x6

Dips:
BWx12
BW+25x12
BW+25x12
BWx12

Cable Cross (Pec Fly Style): (Superset with Standing DB Press)
100x10 - 20x10
120x10 - 20x10
120x10 - 20x10

Cable Cross (Raises):
60x10
60x10
60x10

Note: I hate bench....Deads all the way, maybe I'll just stick with DB bench, I feel like I accomplish more. Sometimes I blame my height and weight on my Bench Press, but that's just an escapegoat I know I need to eat more more more more more but my nub gains are over for my chest! It's time for the hard hard work. I achieved my deads goal yesterday, that was exciting, I had 2 people pushing me to go for it, so I shut up and did it. Next time, after squating 185x8 twice, I feel I can get my 200 x8 for squats. Maybe ill hit that goal too. Can't wait for sunday.

[Herandi]

strong benching cards, that's where i wanna be soon :evillaugh

[pbal17]

good work these past 2 days bro

[Cards]

August 26, 2007

Squats: All to parallel if not lower
135x5 (WU)
185x8
185x8
205x5 (PR) for 5 rep
190x7 (PR) for more then 5 rep

Chins:
bwx8
bwx8
bwx7

DB Rows:
50x12
50x12
50x10

Calve Raises: We didnt know that there was a standing machine so we used the leg press and just did calve raises with that.
180x12
270x12
270x12

SLDL's:
135x8
185x8
225x8 (PR)
135x8

Curls:
30x12
35x7
30x10

Note: We added another person to the team a few days ago, from pbal17's fraternity. Awesome kid and keeps up with us. It's nice to get a group going to the gym who's serious about weights. Hit two PR"s today that i'm going to count. 190 for squats was nice, I could bust out that last rep if I didn't kill my self on the 205. 225x8 was also killer on my body. Lucky I had pbal yelling at me to keep pushing out the reps, my form was good so my lower back is awesome. Just overall tired, but awesome though.

[Cards]

August 27, 2007

Dips
BWx12
BW+25x12
BW+25x12

Dumbbell Bench
65x10
75x5
85x3
85x2
75x6

Military Press
115x10
135x8
135x6
155x6 (PR)

Incline Bench
135x8
155x6
145x8
135x8

Tricep Pulldown:
60x12
70x12
70x12

Note: Went up in military press, my dumbell press is lacking. Maybe it was because the gym was packed or what ever who knows. better next time.

[Herandi]

military press is starting to look real solid. is that standing or seated?

[Cards]

August 29th, 2007


Deadlift:
135x8
185x5
225x3
250x8 (PR)

Dumbelll Row:
45x10
55x8
55x8


Preacher Curls w/ EZ Grip:
75x10
85x10
95x4

Squats:ATF
135x10
135x10


Note: Nice PR on my deads got another goal. Pbal17 was there and said my form was good, my back was dead after it thought. Not sure if it's because it's a brand new weight or I arched my back during one of the pulls. I'm normaly reallllly good at keeping my back straight. The ATF squats killed me

Herandi- Was seated man, standing is killer. I've always had rotater cuff problems, it acted up after the military press

[Herandi]

nice PR on the deads. You gonna start BGB?

[Cards]

August 30, 2007

Bench Press:
135x7 (WU)
165x9
175x8 (PR)
165x8

Military press:
135x6
135x9
145x8

Skull Crushers:
85x7
85x9
95x5

Incline Bench:
135x8
145x8
135x8

Dips:
bwx12
bwx12
bwx12

Note: Finally got 175x8, I've been trying for this for god knows how many weeks, 165 x8 came really easy compaired to normal today and when I put up 175 for 8 I was stooked. My shoulders were sore from pushing military press extremely hard last time so I went light but trust me, it was still hard. My back feel sbetter today, I got enough rest and streched it continuously. Sould be back to normal by saturday. My routine has turned into more of a push pull split which isn't terrible, classes are starting and I work out with 2 other people so it's hard to do it but we manage! WE"RE all very determined to make the gym on our gym days.

Herandi: I would love to try BGB, I've read over it numerous times, it's hard just trying to coordinate it with 2 other people , one being pbal17 who's stuborn. so we just kind of created our own 2 day split which is more or less push day and pull day. I think we are going to work with that for a month then see where that puts us. We're both out of the nub gains so it's just hard work from here on out!

[Cards]

September 1st 2007

Chins:
bwx12
bwx11
bwx8

Squats:
135x8 (WU)
185x8
225x3
205x8(PR)

SLDL's
135x8
185x8
185x8

T-Bar Row:
55x10
60x10
70x10

Curls:
25x10
30x10
35x7

Calve Raises:
270x10
270x10
360x10

Shrugs:
180x12
180x12
180x12

Note: Great workout today, absolutly amazing.

[RedSpikeyThing]

lotta volume! Congrats on the PR, keep it up

[Cards]

September 2, 2007

Bench:
135x8 (WU)
165x7
185x5 (PR)
180x6

Tri Pulldowns:
60x12
80x7
80x8

Cable Cross:
80x12
120x12
120x12

DB military Press:
45x10 arny style
55x5
50x6

Weighted Bench Dips:
bw+45x12
bw+70x12
bw+90x12

Abbs:
45x12x2 side crunches
20lb medicine ball incline situp
15x2

Note: Hit another PR but not my goal, 185x10 should be here in a week or two I hope.

Redspikeything: Yeah our leg day has alotta volume for some reason but we all get enough time to rest and give everything a proper beating. There's three of us.