3/14 Chest & Shoulders

Bench Press
135 x 12 (warmup)
185 x 8
225 x 6
245 x 4 (spotter helped on most...not my finest effort)

Incline DB Press
60's x 15
65's x 8
70's x 6
70's x 4

DB Lateral Raise
35 x 12
40 x 8

Cable Front Delt Raise
30 x 10
40 x 6

Decline Hammer Strength
180 x 12
230 x 9

Did some tri's to cool down. Didn't feel particularly strong tonight. Took a stim, made me feel weird.

3/16 Back & Biceps

Lat Pulldown (Wide Grip)
115 x 12 (warmup)
160 x 12
190 x 8
205 x 6

BB Curl (Wide Grip)
45 x 10 (warmup)
65 x 12
75 x 10
95 x 6

Cable Rows
145 x 12
175 x 10
205 x 6

Lat Pulldown (Close Grip)
160 x 10
190 x 8
205 x 6

HS Iso Lateral High Row
180 x 12
230 x 10
250 x 8

EZ Curl (Close Grip)
45 x 12
75 x 10
85 x 8

Business trip to Richmond for the past few days, really jacked my lifting schedule up. I got a ghetto workout in at the hotel fitness room, which was awful. Here's what I did to get by and beat back the guilt.

3/20

Pushups
10 sets of 15

Flat Bench Leg Raises (Abs)
8 sets of 15

Concentration Curls
30lb DB's...heaviest they had
3 sets of 12

Hammer Curls
3 sets of 12

I'm back in the real gym later tonight, gotta get back on track and make some progress, lots of work to do. Will update later.

Not sure if anyone's been following along, but I haven't really hit the gym in a while. I'm kinda on the tail end of a serious bender, been celebrating St. Pat's over and over, couple birthday parties, fantasy drafts, etc. Had some fun with some illicits too, but REALLY needed to get back in the routine, was feeling pretty shitty.

Anyway, got back in yesterday, here's what I got done.

3/27 Legs & Traps

Deadlift
135 x 12
185 x 10
225 x 8
275 x 6

Upright Row
85 x 12
105 x 10
125 x 8

Quad Extension
110 x 15
160 x 10
220 x 8

Shrugs (DB's immediately followed by 45lb plates)
65 x 12
45 x 20
75 x 12
45 x 20
75 x 12
45 x 20

Front Plate Raise
45, 35, 25 x 10
45, 35, 25 x 8

Definitely wasn't setting any PB's, but it felt good to get back into it.

3/29 Chest (w/shoulders & triceps)

BB Flat Bench
135 x 12
165 x 10
185 x 8
225 x 6
245 x 4

Dips
8, 8, 6

Incline DB Press
60 x 10
70 x 8
70 x 6

Triceps Pushdown
50 x 12
70 x 8
70 x 8

Military DB Press
40 x 12
50 x 10

Hammer Strength Decline
160 x 12
180 x 10
200 x 6

Lateral Raise Superset
25 x8
15 x8
12 x8
8 x8

Morning workout, felt pretty strong on the bench today, especially for how out of the loop I've been lately. Think from now on I'm going to do chest and shoulders on separate days though.

Had a couple unplanned days off...decided to alter the routine a bit, was getting mildly stagnant.

4/2 Chest & Biceps

Incline BB Press
135 x 12
165 x 10
185 x 8
205 x 5

Flat Bench DB Press
55 x 10
65 x 10
70 x 8

Straight Bar BB Curl
65 x 10
85 x 8
105 x 4
45 x 10

Hammer Strength Decline Press
180 x 12
210 x 10
250 x 6

EZ Curl (close grip)
55 x 12
75 x 8

DB Flyes
30 x 15
40 x 12

DB Hammer Curls
40 x 10
45 x 8
25 x 12

Back was killing me yesterday. Felt OK this morning at the gym, but it hurting some now.

4/3 Back/Abs/Calves

HS Iso Lateral High Row
140 x 12
180 x 12
230 x 10
270 x 8 *PB

Cable Rows
160 x 10
190 x 8
205 x 6

Lat Pulldown (wide grip)
160 x 10
190 x 6
205 x 4

Flat Bench Leg Raise
4 sets of 20

Ab Bench
4 sets of 25

Calf Raises (toes on plate)
4 sets of 15

I've been neglecting my abs in the worst way, and I can't continue that way. This was a start, so I feel pretty good about it.

Did not feel very strong on the back lifts though, but maybe because it was 8:30pm by the time I got to the gym, later than I ever go. Also, I need to incorporate some free weights into my back routine. It's the only day of the week that I don't use free weights.

4/5 Shoulders (w/some Tri's & Abs)

DB Military Press
35 x 15
50 x 12
60 x 10
65 x 8

Upright Row
105 x 12
125 x 8
145 x 4 *PB

DB Lateral Raise
35 x 12
40 x 8
40 x 8

Close Grip Bench
95 x 15
115 x 12
135 x 10

Tricep Cable Pushdown
60 x 15
70 x 10
80 x 6
40 x 12

Ab Bench
4 sets of 25

Flat Bench Leg Raises
2 sets of 20

Took 2 days off, only planned to take one. For a good cause though. (Good cause = many, many beers)

4/8 Legs & Traps

Squats
135 x 12
185 x 10
225 x 8
275 x 6

BB Shrugs
125 x 15
175 x 12
195 x 10
125 x 12

Quad Extensions
120 x 12
180 x 10
220 x 6

DB/45lb Plate Shrugs
65 x 12; 45 x 15
75 x 12; 45 x 15
75 x 12; 45 x 15

Plate Front Raise
45 x 10
35 x 10
25 x 10

4/10 Chest & Biceps

Bench Press
135 x 15
185 x 12
205 x 10
225 x 6

Incline DB Press
55 x 12
60 x 10
65 x 8

BB Curls (straight bar, wide grip)
55 x 15
75 x 10
85 x 8
95 x 6

Bench Press (super wide grip)
135 x 15
165 x 8

DB Flyes
35 x 12
40 x 10

EZ Curls (close grip)
75 x 12
85 x 8

Hammer Strength Decline Press
180 x 12
230 x 8

DB Hammer Curl
40 x 12
45 x 10

Didn't go too heavy this morning. I plan to test my bench max on Saturday, so I was determined to get a decent amount of reps in today, and from multiple angles.

OK, so I took 3 days off. LoL It's the last couple days of my "bulk" so I feel like I could get away with it. No more of that shit from here on out though! Now it's time for the summer cut/recomp.

Anyway, the numbers you've all been waiting for...my 1RM bench test!

4/14 Chest & Biceps

Bench Press
135 x 8
185 x 4
205 x 3
225 x 3
250 x 1*
265 x 1*

Incline BB Press
135 x 12
185 x 6
205 x 3*
155 x 12

Straight BB Curl
60 x 15
80 x 10
100 x 6

Decline BB Bench
135 x 15
185 x 10
205 x 8

DB Flyes
35 x 12
40 x 10
45 x 8

DB Incline Press
60 x 12
75 x 8

DB Hammer Curl
35 x 15
45 x 10
30 x 10

Also, did some tricep cable extensios and some bicep machine stuff, but didn't pay attention to the #'s.

*********ALL TIME HIGHS************

Feels good to say I can bench 265lbs!!! Can't wait to break 270 and beyond. My new goal for 2007 is 300 1RM!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

So pumped, can't wait to set more PR's!!!!!!

4/16 Traps & Abs

BB Shrugs
135 x 20
185 x 12
185 x 12
205 x 10

Upright Rows
65 x 15
95 x 12
115 x 8

Incline DB Shrugs
50 x 15
55 x 15
60 x 15

DB and 45lb Plate Shrugs
60 x 15
45 x 20
75 x 15
45 x 20
90 x 12
45 x 20

Flat Bench Leg Raises
4 sets of 20

Incline Situps
2 sets of 15

Ab Bench
2 sets of 60

4/17 Legs & Arms

BB Curls
65 x 12
85 x 10
105 x 5

Close Grip Bench
135 x 12
165 x 10
185 x 6

Squats
135 x 12
185 x 10
225 x 10
300 x 6 *

DB Curls
35 x 12
40 x 10
45 x 8

Quad Extensions
120 x 12
170 x 10
210 x 6

EZ Curls
55 x 12
75 x 10
95 x 6

Calf Raises (bodyweight, toes on 45lb plate)
4 sets of 15

Tricep Cable Pusdown (reverse grip, one hand at a time)
30 x 15
50 x 12
70 x 4

* First time I ever squatted 300! First time I ever tried to.

4/20 Shoulders & Triceps

DB Military Press
50 x 12
55 x 10
60 x 8
65 x 6

DB Lateral Raise
35 x 10
40 x 8
40 x 8

Dips
3 sets of 8

Plate Front Raise (supersetted)
45 x 10
35 x 10
25 x 10

45 x 8
35 x 8
25 x 8

Tricep Cable Pushdown
90 x 15
110 x 12
130 x 8
150 x 6
110 x 12

Finally feeling 100% (well, close enough anyway) and got back in the gym today.

Didn't go heavy, wanted to get a decent amount of reps so I can feel sore again.

4/28 Chest & Biceps

Bench Press
135 x 12
185 x 10
205 x 8
205 x 6
135 x 10

Incline DB Press
60 x 10
65 x 8
65 x 8

Incline DB Flyes
30 x 12
35 x 10
40 x 8

Straight Bar Curl (wide grip)
45 x 12
65 x 10
75 x 8

Concentration Curl
30 x 12
35 x 10

Curl Machine (supersetted)
80 x 10
60 x 10
40 x 10

4/29 Back & Abs

HS Iso Lateral High Row
180 x 12
230 x 10
250 x 8
180 x 12

Lat Pulldown
130 x 12
160 x 10
190 x 6

Cable Row
130 x 12
160 x 8
175 x 8

Flat Bench Leg Raise
4 sets of 20

Ab Bench
4 sets of 50

5/1 Shoulders & Triceps

DB Military Press
40 x 12
50 x 10
60 x 8
40 x 12

DB Lateral Raise
35 x 10
35 x 8
40 x 6

Dips
3 sets of 8

Plate Front Raise (supersetted)
45, 35, 25 x 10
45, 35, 25 x 8

Close Grip Bench
75 x 15
115 x 12
135 x 10

DB Lateral Raise (supersetted)
25 x 8
15 x 8
10 x 6
5 x 6

Tricep Cable Pushdown
60 x 15
90 x 12
110 x 12
130 x 10

5/2 Legs & Biceps

Squats
135 x 12
185 x 6
225 x 6
275 x 5
305 x 4*

Straight BB Curl (wide grip)
55 x 12
75 x 10
95 x 8

Quad Extension
100 x 12
150 x 10
200 x 8

EZ Curl (close grip)
55 x 12
75 x 10
85 x 8

Calf Raises
4 sets of 15

DB Hammer Curls
40 x 10
45 x 8
50 x 8
35 x 12

5/4 Chest/Traps/Abs

Incline Bench
135 x 12
185 x 10
205 x 8
135 x 8

BB Shrugs
135 x 15
205 x 10
215 x 10

DB Flat Bench
60 x 12
70 x 12
75 x 8
60 x 8

Flat Bench Leg Raise
4 sets of 20

Upright Rows
65 x 15
95 x 10
115 x 8
135 x 6 (all time high, but form got ugly on last couple)

Super Wide Grip Bench
135 x 12
165 x 10
185 x 6

Ab Bench
4 sets of 50

DB (and 45lb plate) Shrugs
65 x 15; 45 x 15
70 x 15; 45 x 15
70 x 12; 45 x 15

5/5 Biceps & Triceps

BB Curl (wide grip)
55 x 12
75 x 10
95 x 8
105 x 4
115 x 4*

DB French Press (one hand)
30 x 12
40 x 10
45 x 8

EZ Curl (close grip)
85 x 10
75 x 8
65 x 8
45 x 10
(one big superset, only rest to take off plates)

Tricep Cable Pushdown
50 x 15
70 x 10
90 x 8
40 x 15

Concentration Curl
35 x 12
40 x 12
45 x 8

Tricep Pushdown Machine (one hand)
50 x 12
70 x 6
30 x 15