10-9-09 bench 135 x 10, 185 x 8, 225 x 5, 225 x 5, 235 x 3 db incline 45 x 10, 50 x 10, 50 x 10, 60 x 8 db flys 25 x 10, 25 x 10, 30 x 10 db bench 50 x 10 pull ups 5 Cable Internal Rotation 2 sets 20 x 10, 2 sets 25 x 10
10-12-09 squats 135 x10, 185 x 8, 225 x6, 315 x 4, 405 x 3 calf raises 135 x 10, 185 x 10, 225 x 10 leg press 6 plates x 10, 8 plates x 10, 10 plates x 10(dont know the machine weight) leg ext 2 sets 90 x 10 leg curl 2 sets 120 x 10
i think i might have dislocated or broken my thumb so that messed up my cleans and deadlifts and it might mess up upper body routine. that has me pissed rite now
10-13-09 bench 135 x 10 incline bench 135 x 10, 135 x 10, 155 x 10, 185 x 5 pull down 100 x 10, 110 x 10, 120 x 8, 140 x 6, 150 x 5 shoulder raise(front/side) 3 sets 15 x 10 tricep pulldown 4 sets of 10(dont kno da weight) dumbell curl 35 x 3
10-14-09 leg press 4plates x 10, 6p x 10, 8p x 10, 10p x 10 squats 135 x 10, 185 x 10, 225 x 10, 275 x 10, 135 x 10 deadlift 155 x 10, 175 x 6/8, 175 x 5/7, 220 x 5 lounge 90 x 3 calf 135 x 10, 135 x 10
10-16-09 squats 135 x 10, 185 x 10, 205 x 10, 225 x 10, 275 x 10 bench 135 x 10, 185 x 8, 225 x 3 db incline 50 x 10 military 35 x 10, 40 x 10, 45 x 10 shoulder raises front and side 2 set 15 x 10,20 x 10
thumb fucced me up on da bench press smh
10-21-09 incline db bench 50 x 10, 55 x 10, 60 x 8 db bench 50 x 10, 60 x 10, 75 x 10, 80 x 8, 90 x 3 skull crush 65 x 10, 65 x 10, 45 x 10 tri pull down 30 x 10, 30 x 10, 40 x 10 1 arm tri pull down 20 x 10, 20 x 10, 10 x 10 tri ext 50 x 10, 50 x 10, 60 x 10, 60 x 10
10-22-09 squats 135 x 10, 185 x 10, 225 x 10, 315 x 8 leg press 4plates x 10, 6p x 10, 8p x 10, 10p x 10, 12p x 10, 14p x 5
10-23-09 iso lat pulldown 45 x 10, 65 x 10, 90 x 8, 115 x 5 db row 50 x 10, 60 x 10, 75 x 10, 80 x 10, 90 x 10 db curl 2 sets 30 x 10 preacher curl 45 x 10, 75 x 7, 75 x 7 curl bar 75 x 7 pull down 90 x 10, 105 x 10
arms died after da preacher curls
dam i havent done my log in a minute. thumb is still fucced up i might need to get it checced out
10-26-09 squats 135 x 10, 185 x 8, 225 x 6, 315 x 4, 365 x 3 cleans 110 x 10, 120 x 10, 135 x 6 deadlift 155 x 8, 155 x 8, 200 x 6 leg press 4plates x 10, 6p x10, 8p x 10, 10p x 5 pull ups 5
legs died on me on the squats and cleans
10-28-09 squats 135 x 8, 135 x 10, 185 x 10, 205 x 10 calf raise 135 x 10, 135 x 10, 185 x 10, 205 x 10 cleans 110 x 7,110 x 8, 120 x 8, 135 x 6 leg press 4 plates leg curl 3 sets 75 x 10
horrible day. i was sicc and i could barely squat 135 the first time
10-29-09 bench 135 x 10, 185 x 8, 225 x 5, 135 x 10 incline 135 x 10, 135 x 10, 155 x 10, 165 x 10, 185 x 5 db curl 35 x 10, 35 x 10, 25 x 10 db flys 25 x 10, 35 x 10
was still sicc
11-2-09 db bench 50 x10, 60 x 10, 70 x 10, 80 x 10, 90 x 5 skull crush 65 x 10, 10, 8 pull down 30 x 10, 30 x 10, 35 x 10, 40 x 10, 45 x 10, 50 x 10 front and side raise 15 x10. 15 x 10, 20 x 10 one arm pull down 20 x10,20 x 10, 15 x 10, 15 x 10 db shoulder shrug 60 x 10, 70 x 10 upright row 60 x 10, 60 x 10, 70 x 10
muthafuccas was on da bench so i had to db bench. i wanted to get them 100s but said fucc it
Squat 405x3, leg press machine with 10 plates status
yea buddy good shiit
11-3-09 squats 135 x 10, 185 x 10, 225 x 8, 315 x 6, 405 x 3 cleans 135 x 8, 135 x 4, 155 x 2 clean and press 95 x 6, 95 x 6 deadlift 155 x 10, 205 x 6
11-4-09 bench 135 x 10, 155 x 8, 185 x 8, 225 x 5 iso lat pulldown 45 x 10, 55 x 10, 65 x 10, 90 x 6 db rows 50, 60, 70, 80, 90 x 10 preacher curls 55 x 10, 55 x 10, 65 x 10, 75 x 8 db curl 30 x 10, 30 x 10, 30 x 10, 50 x 3 pull ups 2, 3, 2
11-5-09 front squat 115 x 5, 135 x 2, 135 x 5, 155 x 5 squat 135 x 10, 185 x 10, 225 x 10, 275 x 8, 315 x 6, 405 x 6 cleans 135 x 4, 135 x 4
havent done front squats in a long ass time
11-6-09 bench 135 x 10, 155 x 8, 185 x 8, 225 x 5, 245 x 3 db military 35 x 10, 35 x 10, 40 x 10, 45 x 10 db incline 50 x 10, 60 x 8, 70 x 8 db fly 25 x 10, 25 x 10, 30 x 10, 35 x 8 db decline bench 40 x 10, 50 x 10, 60 x 10 db curl 25 x 5 db bench 60 x 8, 70 x 7, 80 x 5, 100 x 3
fucced my thumb up again doin db bench stucc it out for the last two sets. wasnt nuthin goin to stop me. needed the gym today had to much on my mind
11-9-09 squats 135 x 10, 185 x 8, 225 x 6, 315 x 4, 375 x 2 leg press 4,6,8,10 plates x 10 cleans 111 x 6, 121 x 6, 135 x 6, 155 x 4 deadlift 155 x 10, 200 x 8, 220 x 6, 245 x 1 , 1, 4
11-10-09 bench 135 x 10, 155 x 10, 185 x 8, 225 x 4, 245 x 4 incline 135 x 10, 155 x 10, 185 x 8, 205 x 6, 225 x 4 front raise 10 x 10, 20 x 10, 20 x 10 side 15 x 10, 15 x 10, 20 x 10
11-12-09 bench 145 x 10 decline db bench 50 x 10, 60 x 10, 70 x 10, 80 x 8 pull down 100 x 10, 110 x 10, 130 x 10, 150 x 8, 170 x 6 db curl(hammer, cross body, inner) 35 x 10, 35 x 10, 35 x 10, 40 x 10, 40 x 8, 40 x 6, 50 x 4(regular) 35 x 10(cross), 35 x 10(inner) pull ups 1, 1, 5
11-13-09 squats 135 x 10, 185 x 8, 225 x 6, 315 x 6, 385 x 3 calf raise 135 x 10, 185 x 10 cleans 111 x 8, 135 x 6, 155 x 4, 165 x 3, 175 x 1 deadlift 175 x 1,1, 4, 200 x 4, 265 x 4, 285 x 2, 305 x 1
11-16-09 db military press 35 x 10, 40 x 10, 40, 10, 45 x 10, 50 x 8 skull crush 65 x 10, 65 x 10, 75 x 6, 75 x 4 front raise 15 x 10, 20x 10, 25 x 8 side raise 15 x 10, 20x 10, 25 x 6 pull down 35 x 10, 40 x 10, 45 x 10, 50 x 10 one arm pulldown 20 x 10, 25 x 10 cable internal rotation 20 x 10, 20 x 10, 25 x 10, 25 x 10
11-17-09 squats 135 x 10, 185 x 8, 225 x 8, 315 x 6, 405 x 3 cleans 135 x 1,2,6,6 leg ext 90 x 10, 120 x 10, 150 x 10, 210 x 5 lrg curl 90 x 10, 105 x 10, 165 x 5
i couldnt put more weight on the bar for cleans cuz fa weight kept gettin stucc so i said fucc it.
my school gym got a bench competition tomorrow. hopefully i do good cuz i havent been focused on bench
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