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06-11-2008, 04:40 AM
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6/10/08:
Full Back Squat: 102x5 127x5 152x5 152x5 Standing Military Press: 80x5 96x5 112x5 128x4 Sumo deadlift: 195x5 234x5 273x5 310x4 Rear delt row: 178x6rx3s Side Lateral raise: 32x8rx3s Ab wheel: BW x15, x10 6/11/08: 1.77 mile run in 19:12
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6'-2" 183 lbs 
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06-13-2008, 02:15 PM
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AM weight: 184
6/13/08: Squat: 102x5 127x5 152x5 178x5 208x3 152x8 Bench: 88x5 110x5 132x5 154x5 180x3 132x8 Pendlay Row: 75x5 94x5 113x5 131x5 154x3 154x3 113x8 Sumo rack width BW dips x5, x5, x5 Prone Incline curl: 75x10 75x10 75x6 Standing Triceps Ext: 65x7 65x7 65x5 Close Grip Underhand BW Pullups: x7 x4
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6'-2" 183 lbs
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06-18-2008, 08:02 PM
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6/18/08:
Full Squat: 104x5 130x5 156x5 182x5 208x5 Flat Bench: 90x5 113x5 135x5 158x5 180x4 Pendlay row: 80x5 100x5 120x5 138x5 158x5 155x3 Good Mornings: 40x5 60x5 70x5 80x5 90x8 Calf Raises: 180x8rx3s Pullovers: 72x8rx3s
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6'-2" 183 lbs
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06-20-2008, 10:02 PM
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6/20/08:
Full Squats: 105x5 130x5 156x5 156x5 Military Press: 80x5 96x5 112x5 128x5 Sumo DL: 205x5 240x5 280x5 310x5 Rear delt row: 178x6 175x6 175x6 Side Lateral Raise (standing) 32.5x8 32.5x8 32.5x9 Ab wheel: (from knees) x15 x11
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6'-2" 183 lbs
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06-22-2008, 12:53 PM
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6/22/08:
Military Press: 70x10 110x5 120x5 Calf raise: 180x10rx3s Side Lateral raise: 34x10 34x10 35x8 Behind the Neck Press: 40x5 50x5 55x5 60x5 65x5 70x5 75x5 Rear Delt Row: 170x8rx3s Shrug: 130x5 150x5 180x5 190x5 195x5 200x5 205x5 210x5 Self Resistance Neck all 4 directions for 10 second hold each
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6'-2" 183 lbs
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06-24-2008, 08:14 PM
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6/24/08:
Sumo DL: 210x5 250x5 285x5 312.5x5 Pullovers: 75x8rx3s Pendlay Row: 130x5 150x5rx4s <stay at 150 and work on form Close Grip Underhand BW chinups x9, x5 x5 Prone INcline Curl: 75x8 75x7 75x7
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6'-2" 183 lbs
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06-27-2008, 11:26 AM
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6/27/08:
Flat Bench: 90x5 113x5 135x5 158x5 180x3 Incline Bench: <Do first next time 110x5 120x5 125x3 110x4 Sumo Rack width dips (hard) BW x5, x4 couldn't do a third set Standing Triceps ext; 60x8 60x7 60x7 Lying Triceps Ext: 50x5 60x8rx4s <add 5 pounds min
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6'-2" 183 lbs
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06-28-2008, 02:54 PM
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6/28/08:
Full Squats: 105x5 133x5 160x5 185x5 210x5 SLDL: 200x8 200x8 200x5 Sumo Squats: <Do these 1st next time 130x5 170x5 180x5 180x5 Good Mornings: 80x5 85x8 90x10 95x10 95x8 Calf Raises: 180x10rx3s After 5 minute break: 1.8 mile run in 18:55
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6'-2" 183 lbs
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06-29-2008, 12:18 PM
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6/29/08:
Behind the Neck Press: 60x5 65x5 70x5 75x5 80x5 Side Lateral Raise with palms facing backwards 10# x 10r 15# x10r x10r x 8r Military Press: 70x5 90x5 110x5 120x4 100x8 Rear Delt Row: 170x5 175x6rx4s Shrug: 200x5 205x5 210x5 215x5 215x5 Self Resistance Neck hold all 4 directions for 10 seconds each NOTES ON THIS WORKOUT: I've never tried the Upright Row before. I tried it, and could not do it. I can barley even get into the position with nothing in my hands. I am not flexible enough. Simply holding the bar only, I could not get past upper middle chest area. Therefore, I substituted the Side Lateral Raise with palms facing backwards. It is much harder with the palms facing back. I started the weight on the Shrug too heavy. I need to start lighter for more of a warmup for the exercise. Order of exercises: I did not like how the whole workout felt. I think I need to change the order to this: Military Press Rear Delt Row Behind the Neck Press Side Lateral Raise Shrug Self Resistance Neck
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6'-2" 183 lbs
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07-02-2008, 05:12 AM
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7/2/08:
Sumo DL: 200x5 235x5 275x5 313x2 Pullovers: 70x8 75x8 75.5x8 Pendlay Row: 80x5 100x5 120x5 140x5 145x5 <touched chest 1st 3 times 145x5 <touched chest 1st 3 times Close Grip Underhand BW chinups x10 x8 x5 Prone Incline Curl: 75x8rx3s (hard towards end) Curl: 75x8rx3s (hard towards end)
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6'-2" 183 lbs
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07-04-2008, 09:49 AM
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7/4/08:
AM weight: 183.2 Incline Bench: 60x5 80x5 100x5 110x5 130x5 135x2 Flat bench: 130x5 150x5 160x3 130x8 135x5 Decline Bench: 90x5 110x5 130x5 150x5 FROM NOW ON: 1. FLAT, 2. DECLINE; ; NO INCLINE BENCH MOVE TO SHOULDER DAY Lying Triceps Ext: 65x8 70x8 75x7 Skull Crushers: 40x5 50x8 50x8 50x6
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6'-2" 183 lbs Last edited by BTH; 07-05-2008 at 08:25 AM.
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07-10-2008, 08:24 PM
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7/10/08:
Full Squats: 110x12 180x10 180x10 SLDL: 180X8 190X8 195X8 cALF RAISE: 180x14 180x14 180x12 Horrible hot and humid in garage 86 degrees with 65% humidity need to workout in early AM. Felt nauseous at one point.
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6'-2" 183 lbs
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07-11-2008, 05:08 AM
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Quote:
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6'-2" 183 lbs
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07-12-2008, 08:59 AM
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These are going to be long workouts. This one was 2 hours, and there were no specific breaks, only to drink water, and setup exercises.
7/12/08: Seated 80 degree OH Press tri-setted with Bent Over Row and Standing Bent Over Lateral Raises: Seated 80 degree OH Press: 90x12 100x10, 8, 8, 6 Bent Over Row: 130x12 140x10,8,8,6 Standing Bent Over Lateral Raises: 20x8,8,8,8,8 <add weight Flat Bench, tri-setted with Perpendicular Bench Pullovers, and Pendlay Row: Flat Bench: 130x12,10,8,7 Pullovers: 50x12,10,8,6 Pendlay Row: 130x12,10,8,8
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6'-2" 183 lbs
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07-13-2008, 08:44 AM
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7/13/08:
Sumo Squats, Tri-setted with SLDL and Calf Raises: Sumo squats: 130x12 150x12 150x10 SLDL: 130X12 150X12 150X10 Calf Raise: 130x12 150x12 150x12 Full Squats: 150x15 130x12 130x12 140x8 Sumo DL: 200x10 240x8 245x5 250x6 275x5
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6'-2" 183 lbs
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