MY WORKOUT LOG

THANX BUD.

10/11/10


MAX EFFORT SQUAT/DEAD

STIFF LEGGED DEADS
5X1@135
3X1@225
2X1@315
0X1@405


DURING MY LAST SET, I FELT A SHARP PAIN IN MY LOWER BACK. I HAVE FELT THIS BEFORE AND LIKE LAST TIME I AM TAKING THE REST OF THE WEEK AND RESTING. JUST DO A LOT OF STRETCHING. BACK IS FEELING BETTER ALREADY WITH JUST A DAYS PASSING. HERE IS THE VIDEO OF MY LIFTS. ANY HELPFUL COMMENTS IS GREATLY APPRECIATED. THANK YOU!!!

Strong stiff-legs!! Also I'm digging the Lost Boys song.

thanx bud. send me your email and i will email you that song if you want it. peace

10/25/10


LIGHT HIGH-BOX SQUATS
10X1@135
10X1@225
10X1@315
10X1@405


HEAVY RACK PULL SINGLES (JUST BELOW KNEE CAPS)
1X1@405
1X1@495
1X1@515


ADDUCS
15X3@105


ABDUCS
15X3@105


STANDING CALF PRESS
20X3@BODY-WEIGHT

11/1/10


ME SQ/DL

LOW RACK PULLS REVERSE W/ GREEN BANDS (JUST BELOW KNEE CAPS)
4X1@225
5X1@315
1X1@405
1X1@495
1X1@585
1X1@655
1X1@675


SAME MOVEMENT AGAIN
5X1@365 60%
5X1@380 62.5%
5x1@395 65%
5x1@410 67.5%
5x1@425 70%
VIDEO OF MY LIFTS



SUSPENDED BB GOOD MORNINGS
5X1@225
5X1@245
5X1@265
5X1@285
5X1@305


SEATED CALVE PRESS
15X4@260


ABS
CRUNCHES 30X1
SCISSORS 30X1
BICYCLES 30X1

11/2/10


ME BP

FLOOR PRESS
5X1@135
5X1@225
5X1@315
1X1@365
1X1@385
1X1@405


FLOOR PRESS AGAIN
5X5@245 (60% OF MAX WEIGHT USED TODAY)


CHEST SUPPORTED ROWS
10X1@165
10X1@180
10X1@195
10X2@210


FACE PULLS
20X3@100


ABS
CRUNCHES 30X1
SCISSORS 30X1
BICYCLES 30X1

Looking strong Ryan!!

11/29/10


GOOD MORNINGS
10X1@BAR
8X1@135
5X1@225
3X1@315
3X1@345
3x1@365
1X1@385
1X1@405


GHR'S
10X3@35 LB KETTLE-BELL


REVERSE HYPERS
10X3@70


PULL-DOWN ABS
15X5@150


STIFF LEG RAISES
15X5@BODY-WEIGHT

12/1/10


bench
20x1@bar
10x1@135
8x1@225
5x1@315
off 3 board
3x3@405 (2 sec pause each rep)
off chest
10x1@315
20x1@225


Machine bench
6x3@225


thats it. short and sweet. recovering from a cold. hopefully it will be better next week.

12/3/10


LAT PULL-DOWN TO FRONT
WARM UP
10X2@150
WORK SETS
8X3@270


STRAIGHT ARM PULLDOWNS
10X3@70


FACE PULLS
15X3@100


ISO ROWS
10X1@90
8X1@180
8X1@230


CRUNCHES 2 SETS


10 MIN TREAD-MILL

12/6/10

TODAY WAS JUST ONE OF THOSE DAYS WHERE I DIDNT FEEL LIKE LIFTING AT ALL. JUST DIDNT HAVE ANY ENERGY WHAT SO EVER. I DID WHAT I COULD. HERE IS WHAT WENT DOWN.


SSB SQ
10X1@150
10X1@240
10X1@330
10X1@420


FRONT SQUAT SMITH MACHINE
10X1@115
10X1@165
10X1@185


LEG EXTENSION
10X3@120


LEG CURLS
10X2@95


DB SLDL'S
10X3@40


STANDING CALVE PRESS
30X2@BODY-WEIGHT

12/8/10


bench
warm up
10x1@135
8x1@225
5x1@315
off 3 board
3x3@415
off chest
10x1@315
20x1@225


db incline
15x1@70
15x1@80


dips
15x2@body-weight


peck deck
failurex2@120

12/10/10


lat pulldown to front w/ fat bar
10x3@150 warm up


rack pulls/ knee cap level
3x1@225
3x1@315
3x1@405
2x1@475
1x1@495 (grip started to give what the hell)


low pulley rows
8x3@250


pull thru's
15x2@120

12/11/10


UPRIGHT ROWS
10X1@100
10X1@120
10X1@140
10X1@160


DB SIDE LATERALS
10X1@25
10X1@30
10X1@35


FACE PULLS
15X3@120


ZOTTMAN CURLS
10X1@40
10X2@45


CABLE CURLS
10X1@100
10X1@110


SINGLE ARM DB EXT.
10X1@40
10X1@45
10X1@50


ROPE PULLDOWNS
15X2@120

12/20/10


HAD TO TAKE ALL OF LAST WEEK OFF. HAD 2 FINALS TO DO. ANYWAY I AM BACK AND HERE IS WHAT WENT ON TODAY.


SQUATS
10X1@BAR-WEIGHT
10X1@135
10X1@225
8X1@315
ADDED KNEE WRAPS
3X3@405
2X1@455
1X1@495


LEG PRESS
10X1@600
10X1@690
10X1@780


LEG EXT
10X3@120


LEG CURL
10X3@95


STANDING CALF PRESS
FAILUREX2@BODY-WEIGHT

12/22/10


BENCH
WARM UP
20X1@BAR-WEIGHT
10X1@135
5X1@225
5X1@315
OFF 3-BOARD MAX SINGLE
1X1@405
1X1@455
1X1@495
OFF CHEST
10X1@315
20X1@225


DB INCLINE
15X1@55
15X1@65
15X1@75


DIPS
10X3@BODY-WEIGHT

12/23/10


LAT PULLDOWNS TO FRONT (WARM UPS)
10X3@150


RACK PULLS JUST BELOW KNEE CAPS
3X1@225
2X1@315
1X1@405
1X1@495
1X1@545


LOW PULLEY ROWS
8X3@250


STRAIGHT ARM PULLDOWNS
10X3@70


PULL THRU'S
10X3@GREEN-BANDS

12/28/10


DEAD-LIFT
5X1@135
3X1@225
2X1@315
1X1@405
0X1@455 (WHAT THE HELL)


LEG PRESS
10X1@200
10X1@400
10X1@600
10X1@800


LEG EXTENSION
10X3@130


LEG CURL
10X1@100
10X1@120
10X1@140

12/29/10


BENCH
30X1@BAR-WEIGHT
8X1@135
5X1@225
3X1@315
3 BOARD
1X1@405
1X1@475
OFF CHEST
10X1@315
19X1@225


DB INCLINE
10X1@65
10X1@80
10X1@95


DIPS
12X3@BODY-WEIGHT


PEC DECK
FAILUREX2@120

Dang I'm surprised you missed the 455, because of how fast the 405 came up. Maybe dip your hips down a little further when your at the bar, that way you can get your legs into the movement better.

funny you should say that. someone else said it that way to. going to try it again net week.

12/31/10


LAT PULL-DOWNS TO FRONT
WARM UP
10X3@160


RACK PULLS
5X1@225
3X1@315
1X1@405
1X1@495
1X1@555 10LB PR
5X1@315 2 SEC. PAUSE AT TOP


SEATED ISO ROWS
8X3@240


STRAIGHT ARM PULL-DOWNS
12X3@120

ITS BEEN 3 WEEKS SINCE I HAVE BEEN IN THE GYM. GOING TO TAKE THE NEXT FEW WEEKS GOING EASY BEFORE I START HITTING IT HARD AGAIN.


1/24/11


SQUAT
10X1@BAR-WEIGHT
10X1@135
10X1@225
8X1@315


LEG PRESS
10X3@400


LEG EXT
10X3@100


PULL THRU'S
10X3@MONSTER MINI-BAND STRENGTH


STANDING CALF PRESS
25X3@BODY-WEIGHT

1/27/11


BENCH
WARM UP SETS
20X1@BAR-WEIGHT
10X1@135
10X1@225
WORK SETS
8X3@225 W/ 130LBS CHAIN


CLOSE GRIP BENCH
10X1@225
20X1@135


ISO LATERAL CHEST PRESS
8X3@270


DIPS
10X3@BODY-WEIGHT


PECK DECK
FAILUREX3@100


DB SIDE LATERALS
15X2@25