5/11/08 Chest / Bis

Incline Bench 235 x 5 x 4, 245 x 2 x 2, 165 x 15

Incline DB Flys 55 x 15, 57.5 x 15, 60 x 12

Flat DB Press 55 x 10, 57.5 x 8, 60 x 5

Fly Machine 110 x 15, 120 x 15

Incline Machine Press 105 x 11, 125 x 7

EZ Bar Curls 75 x 13, 80 x 7 x 6 ---> SUPER strict

Reverse EZ Bar Curls 85 x 7, 75 x 8

Alternating Hammer DB Curls 25 x ??, 27.5 ---> curled till my arms couldn't move

5/12/2008

Delts and Tri's


Military Press 175 x 5 x 5 x 5, 185 x 5 x 4

Lateral Raise Machine 80 x 15 x 14 x 10

Upright Cable Rows 150 x 15, 160 x 15 x 15

Hammer Behind Neck Press 90 x 10, 90 x 8, 100 x 8

Standing DB Laterals (fast & pulsing) 12 x 15, 15 x 20 x 15 then burn out with 10


Close Grip Bench 215 x 8 x 8, 225 x 5

Reverse Pushdowns 110 x 12, 120 x 12 x 10

Pushdowns 110 x 10ish x 10ish x 8ish

Dip Machine 290 x 1, 300 x 8, 320 x 8

5/13/2008


Shrugs, Calf, Abs Day

Shrugs 130x 15 x 15 x 15

Standing Calf Raises 200 x15 x 15 x 12

Donkey Calf 180 x 15, 230 x 115, 280 x 13 after last set standing calf raise on floor till I fail.

Abs Crunchs

5/14/08

Legs

Squats 315x 5 x 5 x 5 x 5 x 5

SLDL 265 x 10 x10

Wide Hacks 180 x 15, 230 x 10, 270 x 10

High/Wide Leg Press 4 plates x 20, 4.5 plates x 15, 5 plates x 12 +

Lying Leg Curls 100 x 10, 100 x 8

Incline Bench 235 x 5 x 4 x 3, 245 x 2, 255 x 1

Incline DB Flys 55 x 15, 60 x 12, 60 x 10

Flat DB Press 55 x 14, 60 x 9, 60 x 8

Fly Machine 110 x 15, 120 x 14

Incline Machine 110 x 12, 130 x 8, rested a few minutes & just did 150 x 10 at end

EZ Bar Curls 80 x 10 x 10 x 8 ---> super strict & slow

Reverse EZ Curls 75 x 8 x 8

Alternating Hammer DB Curls 30 x 8 x 7

Wide-Grip Pulldowns 3 x 8-10

Medium Grip Pullups 3 x 8-12

Bent-Over Machine Rows 3 x 8-12

Lying Rows 3 x 8-12

T-Bar Style DB Rows 3 x 15-25

Low Lat Pulldown 2 x 6-12

Row Machine 2 x 6-12

At the end we hit up a real donkey calf machine for 6 sets up to 400 lbs 10-25 reps pyramiding down

Military Press 185 x 5 x 5 x 5 x 4, 195 x 3

Seated DB Laterals 25 x 15, 27.5 x 15 x 15

Upright DB Rows 40 x 15, 40 x 15, 45 x 12

Hammer Behind Neck Press 100 x 0, 110 x 9, 115 x 5

DB Push Press 40 x 20, 50 x 15, 60 x 10

DB Shrugs 130 x 15 x 15 x 13

Dip Machine 270 x 15, 300 x 11, 320 x 6

Lying DB Extensions 35 x 10 x 10

Bench Dips BW x 20 x 15

5/21/08

Legs

Squats 325 x 5, 325 x 5 x 5, 225 x 26SLDL 315 x 11 x 12

Feet Forward/Wide Smith Squats 135 x 15, 165 x 15, 185 x 15

Forward Lunges In Place BW x 15, 20 x 15, 30 x 15

Lying Leg Curls 100 x 12 x 8 x 8, drop to 70 x 10

BACK 5/23:


Wide-Grip Pulldowns 190 x 10, 200 x 8 x 7

Close-Grip Chins BW for 3 sets of 6-10

Bent-Over Wide Cable Rows 150 x 15 x 15 x 12

Hammer Low Rows 180 x 9 x 9

Low Lat Hammer Pulldowns 90 x 15, 95 x 13

Wide Grip Row Machine 2 sets of ??




DELTS & TRIS 5/24:


Military Press 175 x 10 x 8 x 7

Seated DB Laterals 25 x 15, 27.5 x 12 x 11

Upright DB Rows 27.5 x 15, 28.75 x 15 x 20

Machine Shoulder Press 3 sets of 9-16 reps, with drop to front press after

Dip Machine 320 x 9 x 8 x 7

Lying DB Extensions 35 x 10 x 10 x 9

Bench Dips BW x 25ish x 20ish x 20ish ----> These hurt like a S.O.B. after the extensi

5/26/08

Legs was a good day. Rich has the week off, So I,m working alone or with my roomie, We call him #2 cause his name is rich lol. He crushed legs with me .

Squats 325 x 5 x 5 x 5 x 5 x 5

Straight Leg Deadlifts 225 x 11 x 10 x 10

Feet Forward/Wide Smith Squats 135 x 15, 165 x 15, 185 x 15

Forward Lunges In Place 20 x 15, 35 x 15, 35 x 15

Lying Leg Curls 100 x 13 x 10 x 8, drop to 70 x 10 +

Only 3 days off and I think I am experiencing withdrawal and delusional muscle shrinking. Don't start slacking on those straight-legs now!! Hammies bro, hammies!!!

LEGS 6/1:
Squats 285 x 12, 295 x 12 x 12 ---> the provoking began on the 3rd set
Narrow Hacks 170 x 13, 200 x 12, 220 x 12
Walking Lunges 30, 35, 35 down & back Leg Curl Machine 50 x 15, 55 x 15
Arm Sumo DB Deads 70 x 10 each hand, 80 x 15, 90 x 15

CHEST & BIS 6/2:
Flat DB Press 90 x 12, 95 x 10 x 9
Standing DB Curls 37.5 x 13, 38.75 x 11 x 10
Incline Hammer Press 90 x 13, 120 x 13, 130 x 13
Standing Bar Curls 65 x 14, 75 x 14 x 12
DB Pullovers 70 x 15, 75 x 15, 77.5 x 12
Assisted Dips 15 x 15 x 15
Across Chest Hammer Curls 35 x 12, 40 x 10 x 10
Arm twist 25 rolled up down x 3 times

I have 3 week out and I wish it was sooner. Alot of people ask how I keep lifting so heavy and be 3 weeks out ? Well I have a drive and a goal to Win and nothing less, there is NO room for WEAKNESS. Cardio is back in my life for a bit so I rode my BMX to gym then back home this friday and seen my roommate playing basketball at the school and played a game of 1 on 1 to 10 points. My diet is at about 2800 2900 cals now and I can say I like that move . Time to get Freaky Ripped.

BACK DAY

Wide-Grip Pullups BW x 12 x 10 x 8 ---> focusing on squeeze w/ chest up, slow negative and stretch

Straight Arm Pulldowns 100 x 15, 110 x 15, 120 x 15

Close-Grip Pulldowns 160 x 10 x 8 x 8

Hammer Lows Rows 180 x 15, 190 x 14 x 12

Seated Cable Rows 170 x 10 x 10 x 10

Bent-Over DB Laterals 25 x 15 x 15, 30 x 12

I tryed to get some extra back in but Rich seen it and yelled across the gym and sayed James what do you think your doing lol Yeah I got busted tryin to workout more than I should lol . Good Boy Rich lol


Cavs and Abs

6/5/08

DELTS & TRIS

Standing Military Press 125 x 10 x 8 x 8

Seated DB Laterals 25 x 15, 27.5 x 14 x 13

Standing DB Upright Rows 25 x 15, 27.5 x 15 x 15

Seated Machine Press 100 x 15, 110 x 13, 115 x 10, drop set to front position 60 x 10
Flat EZ Skullcrushers 95 x 12 x 10 x 10

Overhead Rope Extensions 85 x 15, 90 x 12 x 10

Bench Dips 45 across lap x 29 x 27, drop set to bodyweight x 10

Standing DB Shrugs 130 x 15 x 12 x 12

3 Weeks Out

LEGS 6/7:

Squats 295 x 15, 305 x 10 x 8

SLDL 275 x 20, 295 x 15

1-Leg Curl Machine 55 x 12 x 10

Walking Lunges/Air Squats/Walking Lunges BW, 20, 20

Was a GREAT Leg day Thanks Rich

CHEST & BIS 6/8:



Flat DB Press 95 x 12 x 10 x 8

Standing DB Curls 38.75 x 13, 40 x 10 x 10

Incline Hammer Press 105 x 13, 115 x 12 x 12 Rich had us focused heavily on form and feel

Barbell Curls 75 x 15, 80 x 15 x 12

DB Pullovers 75 x 15, 80 x 15 x 10

Dips assistance first set and then BW x 8 x 7

Across Chest Hammers 32.5 x 15, 33.75 x 10