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Old 09-03-2006, 05:18 PM
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I'm starting a log here before, but forgot about it. Here are my last few days:

8/29/06:

Squats:
90# x10r
140#x8r
180# x3r
90# x15r

Lunges:
65#x10r
100#x8r
130#x8r
90#x15r

SLDL:
80#x10r
100#x10r
140#x10r
180#x7r
140#x10r

Calf Raise:
90#x15r
110#x15r
130#x15r
150#x9r

9/1/06:

Decline Bench:
60#x8r
80# x8r

Flat Bench:
100#x8r
125#x8r
125#x7r

Side Lateral Raise:
20#x8rx3s
22.5# x7.5r

Lying Tri ext:
40#x8r
45#x8rx2s
50#x8r

Self resistance neck
9/2/06:
Deadlift:
130# x6r
170# x6r
180# x6r
190# x6r
200# x6r
205# x6r

Bent Over Row:
100# x6r
120# x6r
130# x6r
140# x6r
155# x6r
160# x6r

Rear Delt Row:
60# x6r
80# x6r
100# x6r
105# x6r
110# x6r
115# x5.5r (could not get the bar quite high enough on the last rep)

Prone Incline Curl:
65# x6r
75# x6r
80# x6r
85# x5r x2s
85# x4.5 (Not quite high enough on the last rep)

9/3/06:

Squats:
90#x6r
140#x6r
150#x6r
155x5r
150#x6r
150#x5r

Pullovers:
40# x6r x4sets

Lunges:
80#x6r
110#x6r
120#x6r
125#x6r
130#x6r
135#x6r

Calf Raises:
90#x6r
120#x6r
130#x6r
140#x6r
150#x6r
160#x6r
Last edited by BTH; 09-03-2006 at 05:56 PM.
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Old 09-04-2006, 11:54 AM
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9/04/06:

Cardio day: 3 miles running 28 minuites.
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Old 09-06-2006, 06:44 PM
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9/6/06:

Deadlift:
150# x6r
165# x6r
175# x6r
190# x6r
205# x6r
220# x8r

Bent Over Row:
100# x6r
120# x6r
135# x6r
150# x6r
165# x7r
180# x6r

Rear Delt Row:
80# x6r
100# x6r
105# x6r
115# x6r
120# x6r
125# x6r

Curl:
60# x6r
80# x6r
85# x6r
90# x6r
95# x4r
90# x4r
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Old 09-07-2006, 09:44 AM
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9/07/06:

Decline Bench:
80# x6r
100# x6r
110# x6r
125# x6r
130# x6r

Military Press:
40# x6r
60# x6r
75# x6r
80# x6r
85# x4r
75# x4r

Laying Triceps Ext:
40# x6r
45# x6r
50# x6r
55# x6r
60# x5r
50# x6r

Self Resistance Neck Work
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Old 09-09-2006, 08:30 AM
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9/9/06:

Squat:
100# x6r
110# x6r
130# x6r
160# x6r
175# x5r
160# x5r

Pullovers: (I need to do these with the bench parallel to my body until I get stronger)
Bench Parallel to body
40# x4s x6r
40# x7r
40# x6r

SLDL:
130# x7r (Felt so easy I forgot to do just 6)
150# x6r
170# x6r
180# x6r
185# x6r
180# x6r

Calf Raises:
110# x6r
130# x6r
140# x6r
160# x6r
165# x2s x6r
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Old 09-11-2006, 11:51 AM
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9/11/06: 3 mile run in 30 minuites
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Old 09-13-2006, 10:37 AM
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9/13/06:

Deadlift:
155# x6r
170# x6r
180# x6r
200# x6r
210# x6r
225# x6r

Bent Over Row:
100# x6r
125# x6r
140# x6r
160# x6r
180# x6r
185# x5r

Rear Delt Row:
90# x6r
110# x6r
120# x6r
125# x5r
110# x6r
110# x4.5r
90# x6r

Prone INcline Curl:
65# x6r
70# x6r
75# x6r
80# x6r
85# x5r
80# x4r
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Old 09-14-2006, 05:51 AM
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9/14/06:

Flat Bench Press:
90# x6r
110# x6r
120# x6r
125# x6r
130# x4r

Side Lat Raise:
15# x6r
20# x6r
22.5# x6r x2sets
20# x6r x2 sets

Lying Triceps Ext:
40# x6r
45# x6r
50# x6r
55# x6r
60# x5r
55# x6r

Self Resistance Neck work
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Old 09-14-2006, 06:17 AM
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Why no direct front delt work?
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Old 09-15-2006, 10:44 AM
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9/15/06:

Squats:
100 x6
120 x 6
140 x 6
150 x6
160 x 6

Pullovers (bench perpendicular to body)
25 x 6 (too light)
40 x 12
45 x 8
45 x 4
40 x6
40 x6

Lunges:
90 x6
110 x6
120 x6
125 x6
130 x6

Calf Raise
110 x 10
120 x6
130 x6
140 x6
155 x6
170 x6

Question: on the calf raises. Is the platform supposed to be high enough that your heels do not touch in the lowest position?
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Old 09-15-2006, 10:49 AM
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Quote:
Originally Posted by jlozan84
Why no direct front delt work?
I alternate the Military press and the side lateral raise on opposite shoulder days. Would you suggest another strategy?
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Old 09-15-2006, 11:01 AM
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If you are working shoulders, I recommend you work them all. This is unless of course it was worked in the previous day and is not recovered. For example, some back work will also hit the rear delts, so if shoulders were the day after back, I wouldn't work rear delts - just front and side.
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Old 09-15-2006, 11:10 AM
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Quote:
Originally Posted by jlozan84
If you are working shoulders, I recommend you work them all. This is unless of course it was worked in the previous day and is not recovered. For example, some back work will also hit the rear delts, so if shoulders were the day after back, I wouldn't work rear delts - just front and side.
On back and biceps day, which is the day before chest, shoulders and triceps day, I do the rear delt row. Are you saying I should just both the Military press and the side lateral raise on sholder day? Since the target for Military is the front deltoid, and the lateral raise target is the lateral deltoid.
Last edited by BTH; 09-15-2006 at 11:13 AM.
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Old 09-15-2006, 11:21 AM
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Quote:
Originally Posted by BTH
On back and biceps day, which is the day before chest, shoulders and triceps day, I do the rear delt row. Are you saying I should just both the Military press and the side lateral raise on sholder day? Since the target for Military is the front deltoid, and the lateral raise target is the lateral deltoid.
Yes...
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Old 09-17-2006, 02:52 PM
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9/17/06:

Cardio (running the dogs)
3.2 mile run in 32:04
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Old 09-18-2006, 10:13 AM
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9/18/06:

Deadlift:
130x5
155x5
180x5
205x5
225x5

Bent over row:
100x9
120x5
140x5
160x5
175x5

rear delt row:
90x5
100x5
110x5
115x5
120x5

Curl:
40x5
50x5
60x5
70x5
80x5

PI curl:
60x5
60x6
80x5
85x5
90x3
Last edited by BTH; 09-18-2006 at 11:47 AM.
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Old 09-20-2006, 10:32 AM
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9/20/06:

Decline Bench:
75x5
90x5
105x5
120x5
130x5

Flat Bench:
75x5
90x5
105x5
120x5
135x2

Mil Press:
50x5
60x5
70x5
80x5
85x3

Side Lat Raise:
15x5
17.5x5
20x5
22.5x5
22.5x6

Lying Triceps Ext:
40x5
45x5
50x5
55x5
60x5.5

Self Resistance Neck
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Old 09-22-2006, 06:23 PM
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9/22/06:

Squats:
110x5
130x5
140x5
155x5
180x5.5 add 5 pounds next time

Pullovers (Bench parallel to body)
40x6
45x5
50x5
55x5
55x5
tried rotating bench and using 40 pounds - too hard

SLDL:
130x5
150x5
160x5
175x5
180x6 add 5 pounds next time

Calf Raises:
(Note: done on a higher platform than before - the correct height. Had a balancing problem)
60x5
90x5 (too hard to balance)
70x6
80x5
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Old 09-23-2006, 03:50 PM
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9/23/06:

2 mile warm up walk/run with our collie

2 mile run in 15:12 with our golden retriever.
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Old 09-25-2006, 10:55 AM
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9/25/06:

Deadlift:
130x5
155x5
180x5
205x5
230x5

Bent Over Row:
110x5
130x5
150x5
170x5
185x5

Rear Delt Row
85x5
95x5
105x5
115x5
125x5

Prone Incline curl:
50x5
60x5
70x5
80x5
85x5

Curl:
55x5
65x5
75x5
85x5
90x5
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