6.29.06

8:45-10pm

DB Incline Press:
65x15
80x10
90x6

DB Flies:
35x10
45x10
45x10

DB Standing Arnold Presses:
40x10
50x8
55x5

BB Upright Row:
95x10
115x10
115x8

Bent Over Long BB Row (one sided):
90x12
135x10
180x10

Lat Pulldowns:
#12x10
#13x8
#14x6

Seated DB Curls:
35x10
40x10
45x4

Standing Cable Curls:
#9x13
#10x9
#9x8

Tricep Cable Pushdowns:
#8x15
#9x15
#10x6

Did the Bent Over Long BB Row for the first time. Love it!!!! Looks like a good power exercise for middle back.

SFW!!!!

6.30.06

6:50pm-8pm

Flat DB Bench:
75x12
85x10
100x8
100x7

HS Incline Chest (some fuckin fag was using the regular HS chest machine):
180x12
230x10
280x10

Bent Over BB Row:
155x10
205x10
205x8

BB Shoulder Press/Push Presses:
115x12
145x10
165x8

Bent Over Rear Delt DB Raises:
25x10
25x10
25x10

HS Hi Row:
180x12
270x10 tough
180x10

Decent workout for a Friday. Good chest pump.

Looking forward to doing deadlifts tomorrow. No baseball or softball for almost a week. Plenty of time to recover.

SFW!!

7.1.06

2-3pm

Deadlifts:
135x12
225x10
315x10
405x5
515x1 New PR

BB Squats:
225x10
225x10
225x10

Ez Bar Curls:
75x15
85x15
95x10
75x10 dropset

Rope Tricep Pushdowns:
#7x12
#8x10
#9x8

Finally it was deadlift time. Haven't done them in about 2 months. Felt great, the weight felt light so that's why I said fuck it and went for 515. Went up with no problem. Was probably good for another 10lbs.

Tough workout, squats kicked my ass after deads. No need to go over 225.

Little soreness to report today, 7/2. Lower back of course. It'll probably get worse tomorrow. Big deal, suck it up like a man.

SFW!!!

7.3.06

No additional soreness to report from the deadlifts 2 days ago. Looks like I'm recovering quickly from SFW! Could it be because of Xtend and glutamine? Who knows.

4-5pm

Flat DB Bench:
75x12
90x10
100x8
110x5

Cable Crossovers:
80x10
70x10
60x12

Bent Over BB Rows:
155x12
185x10
205x10

Long BB Row (one side):
135x10
180x10
180x10

Seated DB Arnold Presses:
35x12
55x10
60x6

BB Upright Row:
95x10
115x10
115x10

Leg Press:
not sure how much empty sled weighs so just plate weight listed
270x15
360x15
450x12

Felt great today. Really happy that lower back was fine from deads 2 days ago. Noticed some vascularity in my right bicep, very interesting. Rest the 4th, SFW the 5th.

SFW!!

7.5.06

9-10pm

DB Incline Press:
75x12
80x10
85x9

HS Incline:
180x10
230x10
280x7

Seated Smith Machine BB Presses:
125x10
155x8
175x4

Lat Pulldowns (wide grip):
#13x12
#14x10
#16x7

HS Low Row:
180x10
230x10
230x10

Incline DB Curls:
25x10
30x7
30x7

DB Hammer Curls:
45x10
55x10
65x7

Decent workout. Side delts a little sore from previous workout. One of those days where I could've easily stayed home on my ass and watched baseball. Fuck that though.

SFW!!!

7.6.06

9-10pm

BB Squats:
185x12
275x10
315x5

Bent Over BB Row:
155x12
205x10
225x7

BB Shrugs:
275x20
315x20
405x8

Bent Over DB Rear Delt Raises:
25x12
25x10
30x10

DB Flyes:
35x10
35x10
40x10

Cable Crossovers from Waist:
40x15
40x15
50x10

Ok workout. Just wasn't in it mentally for squatting. Will rest for the next three days. Next workout should be on Monday.

SFW!!!

7.10.06

Rested today, watched HR derby.

Body was very sore from the 5 baseball games played over the weekend. Might've been fine had I not been called upon to pitch 3 innings. Arm, back, legs and ass was sore as fuck.

7.17.06

9-10pm

After over a week of rest back at SFW tonight.

Flat DB Bench:
75x12
85x10
100x7
100x6

HS Incline Press:
180x12
230x9
250x7

Standing BB Push Presses:
115x12
155x8
135x10

BB Upright Row:
95x12
115x10

EZ Bar Curls:
75x13
95x12
95x10

superset with

Cable Tricep Pushdowns:
#8x12
#9x12
#10x10

Felt good to SFW again.

7.21.06

7-8pm

Incline DB Bench:
70x12
80x10
85x7
85x6

DB Flyes:
35x10
40x10
50x6

Bent Over BB Row:
155x12
205x8
225x5

Closegrip Lat Pulldowns:
#12x10
#12x8

Seated DB Arnold Presses:
45x10
55x7
55x5

Incline DB Curls:
25x10 only 1 set, left shoulder felt uncomfortable

Seated DB Curls:
40x9
40x8

Didn't feel strong today. Had to rush through workout because they close at 8pm on Fridays.

SFW!

7.22.06

3:15-4:30pm

Flat DB Bench:
75x12
85x10
100x8

HS Chest:
180x12
270x8
320x4

Deadlifts:
225x10
315x10
405x8

BB Standing Presses/Push Presses:
115x10
155x10

Long BB Row (one side):
135x12
180x10
180x10

EZ Bar Curls:
75x15
95x10
95x12

superset with

Tricep Pushdowns:
#9x12
#10x12

other machine 150x14 (some old fuck was using machine I wanted)

Good workout, decent energy. Cut a couple exercises short by a set just to stay within 60-75 minutes.

SFW!!

7.25.06

9-10pm

DB Flat Bench:
75x12
90x10
100x7
100x6

HS Chest:
180x10
270x10
270x8

Bent Over BB Row:
165x12
205x10
235x6

BB Push Presses:
135x10
165x10

BB Upright Rows:
95x10
115x10
115x10

7.28.06

7-8pm

Incline DB Bench:
75x12
80x10
85x8

HS Incline:
180x12
270x8
270x6

Standing DB Arnold Presses:
45x8
45x8
45x10

Lat Pulldowns:
#12x12
#14x10
#15x10

Long Bar BB Row (one side):
135x12
180x10
180x10

Seated Alt. DB Curls:
35x10
35x10
35x10

superset with

Rope Tricep Cable Pulldowns:
#8x12
#9x10
#9x10

For some reason the 45's felt like 60's on the arnold presses. Must've been tired from all the incline work right before.

SFW!!!!

7.31.06

8:45-9:45pm

Flat DB Bench:
75x12
85x10
100x8
100x6

HS Chest:
270x10
320x6

Bent Over BB Row:
185x10
205x8
245x3

HS Hi Row:
180x10
230x10
230x10

BB Upright Row:
95x10
115x10
115x10

DB Hammer Curls:
40x10
55x10
70x6

Started the first day of clen. Took 100mcg around 3:30pm. Felt a little jittery up until the coed softball game at 6pm. After the game chilled out at home for a bit then went to the gym. Didn't really feel anything different while on clen at the gym.

SFW!

8.1.06

Deadlifts:
185x10
275x10
365x6
455x3

BB Push Presses:
135x10 no push
165x10
175x10

Lat Pulldowns:
#12x10
#14x10
#15x6

BB Shrugs:
225x20
315x15
405x8

EZ Bar Curls:
75x15
95x12
95x10

Exhausting workout. Right arm near elbow was still sore from throwing over the weekend. Felt it a bit on curls and lat pulldowns.

Day 2 of the clen at 100mcg.

SFW!!!

Nice deadlift, You could probably max out at around 500, btw what are these HS presses you talk about?

8.02.06

8:15-9:25pm

Flat BB Bench:
135x12
185x10
225x10
295x2

Incline BB Bench:
135x10
185x10
185x6

Bent Over BB Rows:
185x10
205x10
225x5

DB Arnold Presses:
40x10
50x8
50x6

Seated Alt. DB Curls:
30x10
35x10
40x8

Seated DB Tricep Overhead Extensions:
65x12
75x10
75x10

Leg Press Machine: (not sure how much empty sled weighs)
270x15
360x12
450x10

Good energy today. Felt good to do BB benching again. My friend finally decided to workout with me so I had a spotter.

SFW!!!!

8.3.06

9pm-10pm

BB Squats:
135x10
225x10
315x5 didn't feel it today
225x10

Upright BB Rows:
95x10
115x10
125x10

Cable Crossovers:
#6x12
#8x10
#8x10

Bent Over DB Rear Delt Raise:
20x10
25x10
30x10

HS Low Row:
180x10
230x10
230x10

Standing Cable Curls:
#8x15
#10x15
#12x12

superset w/

Tricep Pushdowns:
#9x12
#10x12
#12x8

Well 4th day in a row lifting. Thought about resting today but the body felt fine. I guess I wasn't 100% as evidenced by the squats. It's ok. Beats sitting at home like a fatass.

Will rest tomorrow, Friday.

SFW!!!

8.07.06

9-10pm

Flat DB Bench:
75x12
85x10
100x8
100x6

HS Incline:
230x10
230x10
280x4

Bent Over BB Row:
185x10
205x10
205x10

BB Push Presses:
135x12
175x10

BB Upright Row:
95x10
115x10

EZ Bar Curls:
115x12
115x10

superset with

Cable Tricep Pushdowns:
#9x12
#11x8

Decent workout. Day 7 of the clen. Working great. Weighed 238lbs Saturday morning. New low on the home scale. I think this home scale is light by about 5 lbs but still it's going down.