MY WORKOUT LOG

6/21/11


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


LEG EXTENSIONS
10X3@130


LEG CURLS
10X3@95


STANDING CALVE PRESS
20X3@BODY-WEIGHT

6/22/11


bench
10x1@bar-weight
10x1@135
10x1@225
5x2@315
2x1@405


iso incline bench
10x3@270


cables x-overs
20x3@80

6/27/11


SQUAT
10X1@BAR-WEIGHT
10X1@135
10X1@225
10X1@315
5X3@405


LEG EXTENSIONS
10X3@130


THATS IT. SHORT AND SWEET.

6/29/11


BENCH
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X2@315
2X1@405
10X1@315
10X1@225


DB INCLINE
10X1@80
10X2@90


DIPS
10X3@BODY-WEIGHT

7/1/11


LAT PULLDOWN FRONT W/ FAT BAR
10X1@150
10X1@200
10X1@240


ISO SEATED ROWS
10X1@180
10X1@210
10X1@240


PULL THRU'S
10X3@110

7/5/11


leg press
10x1@no weight
10x1@200
10x1@400
10x1@600
10x1@800
10x1@1000


leg extension
10x3@130


kettle belle squat swings
10x3@35lb


lying leg curls
10x3@110


standing calf press
20x3@body-weight

7/6/11


bench
10x1@bar-weight
10x1@135
10x1@225
5x2@315
3x2@405


bb incline
8x1@245
8x1@260
8x1@275


dips
12x3@body-weight

7/7/11


lat pulldown to fron w/ fatbar
10x3@150


rack pulls
5x1@135
5x1@225
5x1@315
3x1@405
2x1@495
1x1@565
1x1@610


iso pull rows
10x3@210

7/11/11


box squat (just above parallel)
10x1@135
10x1@225
8x1@315
5x1@405
5x2@495


deads (alternating sumo and conventional stance)
1x5@315
2x6@405


abs
about 6 sets

7/12/11


bench
10x1@bar-weight
10x1@135
5x1@225
5x4@315


pec deck
10x3@120


machine seated bench press
10x1@195
10x1@210
10x1@225

7/14/11


LAT PULLDOWNS TO FRONT W/ FAT-BAR
10X2@150
10X2@200


RACK PULLS (JUST ABOVE KNEE CAPS)
3X1@315
3X1@405
1x1@495
1x1@585
1x1@635


ABS
CRUNCHES 30X2

7/18/11


LEG PRESS
10X1@200
10X1@400
10X1@600
10X2@800


LEG EXTENSIONS
10X3@120


ADDUCTS
12X3@105


ABDUCTS
12X3@105


PULL THRU'S
10X3@120

7/19/11


bench
10x1@bar-weight
10x1@135
10x1@225
5x1@315
off 3 board
5x3@405


db incline
10x1@100
10x1@110
10X1@120


pec deck
15x2@120


dips
10x3@body-weight

7/25/11


BOX SQUAT 2" ABOVE PARALLEL
10X1@135
5X1@225
5X1@315
5X1@225
5X1@405
5X2@495
5X1@585


LEG EXTENSIONS
10X3@130

7/26/11


bench
10x1@135
5x1@225
5x1@315
2 board
3x3@405


db incline
8x1@100
8x1@110


cable x-overs
10x2@80

7/28/11


lat pull-down front w/ fatbar
10x2@150
10x2@200


deads - 5 sec hold on last rep then 10 reps for shrugs
2x6@330


straight arm pull-downs
12x3@100

7/29/11


MACHINE SHOULDER PRESS
10X3@150


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


FACE PULLS
15X3@120


BB CURLS
10X1@65
10X1@85
10X1@105


ZOTTMAN CURLS
10X1@35
10X1@45


SEATED TRICEP EXTENSIONS
10X3@130


TRICEP PUSHDOWNS
20X2@60

8/9/11


leg press
10x1@200
10x1@400
10x1@600
10x1@800
10x2@1000


leg ext
10x3@130


leg curls
10x3@95


abducs
12x2@105


adducs
12x2@105





8/10/11

bench
10x1@bar-weight
10x1@135
8x1@225
6x4@315 (2 sec pause on each rep)


db incline
8x3@105


dips
10x3@body-weight


abs
about 3 sets

Nice work!!

Muscle_G wrote:Nice work!!

thanx george

8/17/11


WIDE SQUATS
10X1@135
10X1@225
10X3@315


LEG PRESS
8X2@800


NOTHING FANCY TODAY BUT SEPTEMBER 5TH WILL BE A DIFFERENT STORY!!!!!

8/19/11


bench
10x1@135
5x1@225
1x1@315
1x1@405
10x1@315
10x1@225


thats it. tired today hopefully things will be better next week.

I have been sick twice over the past two months and just recently started getting my strength back. today was my first day that actually made me feel good. here is what happened.

10/24/11


leg press
10x1@no weight
10x1@200
10x1@400
10x1@600
10x1@800
10x2@1000


leg extensions
10x3@120


lying leg curls
10x3@110


standing calf press
25x3@body-weight

10/25/11


bench
20x1@bar-weight
10x1@135
10x1@225
8x2@315
10x1@225 w/ mini bands


incline press
8x1@225
8x1@235
8x1@245


cable cross-over
10x2@70

12/19/11


Max Effort Squat


Low Box Squat
3x1@225
3x1@315
3x1@405
3x1@455
1x1@495


GHR'S 5x5@65 LB KETTLE BELL


Rack Pulls
20x1@135
20x1@225
20x1@315


DBSL'S
8x1@85
8x1@100
8x1@115


Pull Down Abs
15x5@120