Decided to start keeping my log online for ease of reference from any computer. The first post will catch me up with what I have written down so far and subsequint posts will added whenever I lift and have time to post.


Monday 22 Dec 08
Dead lift: 135 x 6, 225 x 6, 315 x 4, 405 x 6, 425 x 4, 455 x 1 (lost grip strength unable to do more reps)
Squat: 135 x 6 x 2 (as deep as possible paused for several seconds at the bottom for stretching)
Rack pull from below the knee 500 x 1 x 2 (no grip strength left only one heavy dead lift exercise is best on ME day)
Side Bends 120 x 10 each side
Standing crunch 105 x 10, 120 x 10
GHR x 11

Tuesday 23 Dec 08
Bench Press 95 x 10 x 2
Dumbbell Overhead Press 80 x 6, 85 x 6, 90 x 4
Chest supported rows 250 x 6 x 3
Suponated Grip Pull-downs 255 x 8
Upright Cable rows 100 x 10
Exercise Ball Leg Raises 30 x 8
Bar Dips body weight + 75 lbs x 15

Friday 26 Dec 08
Leg press (1 plate per side, as deep as possible paused at the bottom for several seconds. For stretching)
Box Squat (2-3 inches below parallel) 135 x 6, 225 x 3, 315 x 3, 365 x 2, 385 x 1, 405 x 1
Stiff leg dead lifts 225 x 6 x 2
Behind the back dead lifts 225 x 6, 315 x 6
Good morning twists 135 x 20, 185 x 20 (10 each side alternating)
Standing crunch 105 x 10, 135 x 6

Saturday 27 Dec 08
Comp grip bench press Bar x 6, 135 x 8, 225 x 6, 275 x 3, 295 x 3, 315 x 1, 335 x 1
Felt crappy poor sleep and stupid to do two ME days back to back.

Monday 30 Dec 08
Rack Pulls from the top of the knee Bar x 10, 135 x 8, 225 x 6, 315 x 6, 405 x 6, 495 x 6, 585 x 3, 635 x 1, 675 x 1
Wide stance squat 135 x 2 deep and paused at the bottom for stretching
Bent Rows, 245 x 6 x 2, 225 x 6
Shrugs 215 x 8, 365 x 8
Side bends 120 x 10 each side
Weighted Sit-ups 35 lbs behind the head x 10
GHR x 12
Felt good, need to add weight to the GHR next time

Tuesday 31 Dec 08
Bench Press (pointer fingers on the rings) 135 x 4 x 4 as fast as possible keeping form, 135 x 3 x 2 paused at the bottom then explode through the lift
Rack lockouts 315 x 6, 365 x 6, 405 x 6, 425 x 5 (narrow grip, pinkies about an inch inside the rings about 3 inches to lockout)
Overhead press 135 x 6, 155 x 4
Face Pulls 180 x 8, 195 x 8, 210 x 8 (on the pull-down machine leaning back and touching to the nose)
Pull-ups body weight x 15 paused at the bottom and top
Bar dips body weight x 20 (very narrow grip to avoid annoying my shoulders and hit triceps more)
Triceps extensions 100 x 10
Exercise ball leg raises 30 x 10
Next time will not do military press after rack lockouts, probably would be better to do deltoid raises instead

Thursday 01 Jan 09
Squat 135 x 3, 225 x 3, 315 x 2, 405 x 1
Rack walkouts 405 x 1 (with squat), 495 x 1 (with squat), 545 x 1 ( squat failed)
Hack squat 225 x 6, 315 x 3, 315 x 5
Stiff leg dead lift 315 x 6
Seated Rows
Abductor and adductor machine
Standing crunch 100 x 10, 120 x 8
Dumbbell Curls, 55 x 8
Saturday 03 Jan 09
Dumbbell Bench Press 120 x 6, 130 x 6, 140 x 3
Incline Bench, pinkies on the ring 135 x 6, 185 x 6, 225 x 5
Flat Bench, pinkies on the ring 225 x 2, 225 x 2, 315 x 2

Monday 05 Jan 09
Dead lift warm up 135 x 6, 225 x 6, 315 x 3
Rack pulls from just below the knee 405 x 3, 495 x 3, 545 x 1, 585 x 1, 605 x 0, 495 started from the rack x 1 then full dead lift x 2
Shrugs 405 x 6
Bent rows 225 x 5
Chest supported rows 250 x 10
Side bends 120 x 10

Tuesday 06 Jan 09
Overhead Press 135 x 6, 185 x 3 x 2, 185 x 2
Flat Bench 135 x 10, 225 x 10
Deltoid Raises 30 x 10 each arm
Lat Pull downs 300 x 6
Skull Crushers 115 x 6 x 2
Weighted Sit-ups 35 x 8
Face Pulls 165 x 3
Felt really tired all workout

Thursday 08 Jan 09
Squat 135 x 3, 225 x 3, 315 x 3, 365 x 2, 405 x 1, 425 x 1 455 x 0, 385 x 1, 315 x 5
Upright Cable Rows 100 x 12
Abductor and Adductor exercises
GHR body weight + 10 lbs x 10
Standing Crunch 120 x 10, 135 x 5
Very tough workout, squats were extremely tiring

Saturday 10 Jan 09
Bench 135 x 8, 225 x 8, 315 x 1, 315 x 2
3 Boards 365 x 2, 385 x 0, 385 x 1
6 Boards 405 x 3
Bench 275 x 4
6 Boards 405 x 4
Bench 225 x 12
Right elbow, wrist and shoulder were really sore after lifting

Monday 12 Jan 09
Deads 135 x 6, 225 x 6, 315 x 5, 405 x 1, 505 x 1, 525 x 0, 475 x 3, 455 x 3 (tried a 4th and failed)
Squat 135 x 5 deep and paused at the bottom for stretch
DB shrugs 120 x 10
Chest supported rows 255 x 6 x 2
Leg Curls 155 x 6 x 2

Tuesday 13 Jan 09
Bradford Presses 135 x 8, 155 x 8, 175 x 8 (cleaned from the floor)
Narrow grip incline press 4 x 4 @ 135 2 sets for speed, 2 sets paused at the bottom
Skull Crushers with curl bar 125 x 6, 105 x 6
Chin-ups BW x 10
Standing Crunch 120 x 10, 135 x 8
Pull-ups BW x 15

Thursday 15 Jan 09
Squats 135 x 5, 215 x 5, 315 x 4, 335 x 5, 365 x 5, 385 x 4
Suponated grip pull-downs 270 x 10
Face Pulls 135 x 8, 135 x 8
GHR bw + 25 lbs x 8
Weighted Sit-ups bw + 35 lbs x 9

Saturday 17 Jan 09
Flat Bench with doubled minis (40 lbs at bottom 80 at top) bar x 8, 95 x 5, 135 x 5, 225 x 5,
1 board 275 x 3, 3 board 315 x 2, 315 x 2, back to full range 225 x 6
Rack Press 405 x 5
Behind the neck press bar x 10, 95 x 10, 115 x 10

Monday 19 Jan 09
Dead lift 235 x 6, 325 x 5, 395 x 3
Bent Rows 145 x 10, 145 x 10
Deloading

Tuesday 20 Jan 09
Dumbbell flat bench 75 x 8
Pull-ups bw x 25
Seated Behind the neck press bar x 10, 95 x 10
Upright cable rows 80 x 10
Bar dips, bw x 45
Bent dumbbell flies 20 x 10
Curls 35 x 10
Triceps push downs 70 x 10

Thursday 22 Jan 09
Low box squat (2-3 inches below parallel) 135 x 5, 135 x 4, 225 x 8, 315 x 6
SLDL 135 x 8, 225 x 8
Decline sit-ups bw x 25
Curls 55 x 6
Leg curls 100 x 10
Still Deloading

Saturday 24 Jan 09
Bench 95 x 8, 185 x 5, 225 x 5 put on a shirt for the first time (Titan F6 size 46, was too big as I could put it on myself, but great for a first time) 365 x 1 very easy, 405 x 0, 405 x 0, 405 x 0, 405 x 1, 405 x 1 (using the shirt was really different, each time I tried 405 it felt easier until the last attempt it flew up pretty easily) Took the shirt off and 225 x 17
Still kind of a deload day. The shirt took almost all of the strain off my chest and shoulders so I left the gym feeling like I still had tons of energy left for benching.


Beginning new program and starting diet bw ~ 193-200 lbs depending on when I weigh myself

Monday 26 Jan 09
Low Box Squat 135 x 6, 225 x 6, 315 x 10
Deads 315 x 4, 315 x 10 (tried with overhand grip the first time but started to loose the bar so switched and did a 2nd set)
Arched back GMs 225 x 10
Side bends 120 x 10 each side
Standing Crunch 135 x 10
Ghetto GHR bw x 15
Done in ~ 40 min

Tuesday 27 Jan 09
Pull-ups bw x 26
Standing behind the head press bar x 10, 115 x 10
Seated face pulls 100 x 12
Standing face pulls 100 x 20
Bench (pinkies on the rings) 185 x 19
Bent Rows 135 x 10
Skull crushers 95 x 7 (seriously fatigued in the triceps)
Upright cable rows 70 x 13
Bar dips bw x 20
H-rolls 22.5 x 10
Done in ~35 min

Thursday 29 Jan 09
Squat 135 x 5, 225 x 5, 315 x 3, added belt for the first time 405 x 2 felt pretty easy.
High box squat (~3-4 inches above parallel) 455 x 4, 495 x 2
Sumo Deads 135 x 5, 225 x 5, 315 x 5, 405 x 3, 455 x 2, 475 x 1, 505 x 1 first time doing sumo in a few months and a 70 lb PR probably had a little more in me, added belt at 405, belt seems to help some my lower back feels fresher anyways
SLDL 225 x 8
GM 135 x 5
GHR bw x 6 x 2
Standing crunch 120 x 10, 130 x 10
Side bends 150 x 6 each side (loosing grip strength)
Went with my brother at night and had loads of fun. Best I have felt at the gym in a long time. Something is working.

Saturday 31 Jan 09
Dumbbell bench 120 x 5, 130 x 6, 140 x 4, 150 x 1 PR
Bent barbell rows 225 x 6 x 2
Rack Lockouts 405 x 6, 425 x 5, 455 x 5 PR
Face Pulls 100 x 8 x 2
Weighted incline Sit-ups bw + 25 x 10

Monday 02 Feb 09
Squat 135 x 3, 225 x 3, 315 x 3, 335 x 10
Dead lift 315 x 12
Hack squat (btb deads) 315 x 8
GMs 315 x 10
Standing crunch 135 x 10
Leg curls 100 x 15

Tuesday 03 Feb 09
Bench 225 x 17
Standing Face Pulls 100 x 20
Behind the Neck Press Bar x 20
Bent Barbell Rows 135 x 20
Ultra Wide Grip Incline Bench 185 x 8
Pull-ups bw x 15
Dumbbell Shrugs 120 x 10
Skull Crushers 100 x 5
Upright Cable Rows 70 x 10
Bar Dips bw x 30
Done in ~35 min


Thursday 05 Feb 09
Squat 135 x 3, 225 x 3, 315 x 3, 405 x 2
Box Squat (~1 inch above parallel) 455 x 3, 505 x 2, 525 x 1, 545 x 1
Dead lift 315 x 3, 405 x 2, 525 x 1, 545 x 0, 475 x 3
Weighted incline Sit-ups bw + 25 lbs x 10 x 2

Saturday 07 Feb 09
Bench 135 x 8
Reverse Band Press (full weight at top -100-120 at bottom) 225 x 8, 315 x 8, 365 x 4, 405 x 1, 425 x 1, 435 x 1, 445 x 0 moved in to very close grip (pointer fingers on the edge of the knurling) 315 x 8, 315 x 6, 315 x 6
Suponated grip lat pulls 250 x 8

Monday 09 Feb 09
Squat 135 x 3, 225 x 3, 315 x 3, 345 x 10
Dead lift 345 x 10
Sumo dead lift 345 x 10
Stiff leg dead lift 345 x 5
Standing crunch 135 x 12