3/24

Seated BB Military
95 x 12
115 x 10
135 x 8
135 x 6
95 x 12

Flat Bench DB Press-to-Fly
35 x 12
40 x 8
35 x 10
35 x 8

Upright Row
95 x 15
115 x 10
115 x 9

Cable Lateral Raise
50 x 12
60 x 10
60 x 8
60 x 8

HS Flat Bench
140 x 12
160 x 8
160 x 8

EZ French Press
50 x 15
70 x 10

DB Lateral Raise
2 supersets of 15 x 10, 10 x 10

The "press-to-fly" thing was harder than I thought it'd be. Started with DB's on my chest, palms facing each other, then pressed them up, then out wide for a fly, then back down and up...repeat. Good stuff.

Yes, it is good to see you still hitting the iron! How is Cali treating you? I'm making a pilgrimage out there in October with some fellow meatheads.

Rich...hit me up when you're in SD. I'm always down to train and/or slam some beers!

3/27

Squats
135 x 12
225 x 10
315 x 4
225 x 8

DB Bench Step-Up
30 x ???
40 x ???
55 x ???
(first time doing these, like em, but didn't keep count)

Calf Raises
5 sets of 20

Quad Extension
160 x 12
200 x 10
Rack x 10
Rack x 8

DB Shrug
65 x 15
70 x 15
80 x 12
65 x 15

Step Climber
5 min on Level 8
(first time doing these too...my feet were too big for the steps, so my calves burned from being on my toes)

Overall, killer leg workout...was very happy with the work I got done. Probably won't be able to walk so well this weekend tho.

3/29

Bench Press
135 x 12
185 x 10
205 x 8
225 x 5

Incline DB Press
65 x 12
70 x 10
75 x 8

Leg Raises
5 sets of 20

DB Press/DB Flye (ss)
65 x 12; 35 x 8
65 x 10; 35 x 8
65 x 10; 25 x 10

Skull Crushers
45 x 12
65 x 10

Tri Cable Pressdown
100 x 15
120 x 12
150 x 10

Pec Deck
165 x 12
180 x 10
125 x 15

Rev Grip Cable Tri (single hand)
25 x 12
25 x 10

have you decided on what PH to run yet? I know you've been thinking about it and said something about starting a run soon.

I'm looking to do a DRIVE/RPM run here around summer time. From everything i've heard about it, why not give it a try. I really want to try and stay away from PH these days. I hate the feeling of coming off them, strength for me went down and my sense of well being wasnt there. Keep us posted on what you do

highly doubt you'll get sides with epi. i do think you'll get really good gains

3/31

DB Row
80 x 12
90 x 10
100 x 10
110 x 8

Lat Pulldown
140 x 12
170 x 10
Rack x 8
Rack x 6

EZ Curl (wide grip)
75 x 10
95 x 8
95 x 6

Cable Row
150 x 12
170 x 10
Rack x 8

DB Curl
35 x 12
40 x 10
50 x 6

Reverse Pec Deck (rear delts)
90 x 15
120 x 10
120 x 10

DB Hammer Curl
45 x 12
50 x 8

HS Front Lat Pull
140 x 12
180 x 10

Preacher Machine (one hand)
30 x 12
50 x 10

Think I did some other stuff too, but who knows...just wandering around the gym, SFW.

4/2

Standing BB Military
95 x 12
115 x 10
135 x 7
135 x 7

Tri Cable Pressdown
70 x 15
80 x 12
90 x 10

Cable Lateral Raise
40 x 15
50 x 12
50 x 10

Leg Raises
4 sets of 20

Incline Skull Crushers
60 x 15
70 x 12
80 x 10

BB Behind-the-Back Shrug
135 x 20
185 x 15
185 x 15
185 x 15

DB Press-to-Fly
30 x 12
40 x 10
40 x 10

looks like ur already gaining strength....

4/4

DB Curl
30 x 12
35 x 12
40 x 10
45 x 8

Seated Cable Row
130 x 20
150 x 15
170 x 12
190 x 10
200 x 8

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

Little halfass workout in the Hilton hotel workout room.


4/5

Bench Press
135 x 15
185 x 12
225 x 5
185 x 10

Incline DB Press
70 x 10
70 x 9
70 x 8
50 x 12

Leg Raises
4 sets of 20

Swiss Ball Crunches
2 sets of 25

Incline Skull Crushers
70 x 15
80 x 12
80 x 12

Pec Deck
165 x 12
180 x 10
180 x 10
195 x 8

Tri Cable Pressdown
120 x 15
140 x 12
150 x 10

Incline DB Shrug
70 x 15
70 x 15
70 x 15
70 x 15

Did some other random stuff in between too. SFW.

4/7

Deadlift
135 x 10
225 x 6
275 x 6
325 x 4
375 x 3

Cable Row (wide)
140 x 15
180 x 12
220 x 10
240 x 8

Leg Press
4 plates x 15
6 plates x 12
8 plates x 10
10 plates x 8
12 plates x 8

HS Low Row
140 x 12
190 x 10
210 x 8

Quad Ext.
160 x 15
220 x 12
Rack x 10
Rack x 10

Hadn't done deads in a while. Felt good to pull some weight.

why the back/leg mixture. It's like you did half a w/o on each. But, it looks like you're throwing some good weight around.

4/10