7/11/2010 - Legs
Hack Squat
180lbs x 8
270lbs x 8
360lbs x 8
450lbs x 8
Barbell Jump Squats
95lbs x 10
115lbs x 10
135lbs x 10
155lbs x 10
Barbell Lunge (each leg)
115lbs x 10
135lbs x 10
145lbs x 10
155lbs x 10
Hamstring Curls
115lbs x 10
130lbs x 10
145lbs x 10
145lbs x 10
Leg Extensions
160lbs x 10
175lbs x 10
175lbs x 10
175lbs x 10
Leg Press
405lbs x 8
580lbs x 5
760lbs x 5
850lbs x 5 (PR)
Yeah I got home and sat in a bathtub of freezing cold water for 10 minutes
07/12/2011 - Chest
Barbell Bench Press
135lbs x 10 (warm up)
135lbs x 10 (warm up part deux)
225lbs x 10
235lbs x 8
245lbs x 6
265lbs x 3
225lbs x 7
Dumbbell Incline Bench Press
70lbs x 6
75lbs x 6
80lbs x 6
85lbs x 6
Incline Dumbbell Fly
35lbs x 12
35lbs x 12
35lbs x 12
Decline Barbell Bench Press
185lbs x 3
185lbs x 6
190lbs x 6
205lbs x 4
Pec Deck flys
120lbs x 15
130lbs x 15
140lbs x 12
150lbs x 10
Decline Bench Sit ups
15 reps (set 1)
20 reps (set 2)
25 reps (set 3)
20 reps (set 4)
Neutral Grip Hanging Leg Raises
11 reps (set 1)
10 reps (set 2)
10 reps (set 3)
07/13/2011 - Arms
Barbell Curls
65lbs x 10 (warm up)
85lbs x 10
105lbs x 10
125lbs x 10
65lbs x 40
Tricep Rope Cable Pushdowns
125lbs x 10 (warm up)
150lbs x 10
175lbs x 10
185lbs x 15
210lbs x 10
150lbs x 25
Barbell Preacher Curls (arms down the back flat side)
55lbs x 10
75lbs x 10
95lbs x 7
60lbs x 20
Barbell Skullcrushers
75lbs x 10
95lbs x 10
115lbs x 10
135lbs x 5 + 5 close grip bench press
Cable Curls (both arms same time)
65lbs x 10
70lbs x 10
75lbs x 10
55lbs x 15
Tricep Kickbacks with Cable Ball
35lbs x 10
40lbs x 10
45lbs x 10
50lbs x 10
Dumbbell Wrist Twists (left and right rotation = 1 rep)
30lbs x 10
30lbs x 15
30lbs x 15
30lbs x 15
Barbell Wrist Curls
30lbs x 15 overhand
60lbs x 15 underhand
40lbs x 15 overhand
60lbs x 15 underhand
40lbs x 15 overhand
60lbs x 15 underhand
7/14/2011 - Shoulders, Back, Lats
Shrugs (U frame two handle)
90lbs x 10 (warm up)
180lbs x 10
180lbs x 10
230lbs x 10
280lbs x 10
300lbs x 10
180lbs x 20
Barbell Clean and Press
115lbs x 10
135lbs x 8
155lbs x 8
175lbs x 5 (PR)
135lbs x 10
Smith Machine Sitting Push Press
135lbs x 10
155lbs x 10
175lbs x 10
180lbs x 6
Plate Front Raise / Rotate Around The Head Superset
45lb
10 Front, 5 Counter Clockwise, 5 Clockwise
15 Front, 10 Counter Clockwise, 10 Clockwise
70lb (two 35’s held together)
8 Front, 5 Counter Clockwise, 5 Clockwise
45lb
10 Front, 10 Counter Clockwise, 10 Clockwise
Lateral Raises (arms at 90 degree angle)
25lbs x 12
25lbs x 12
25lbs x 12
Pullups (bodyweight)
8 reps Neutral Grip
5 reps Overhand Grip
8 reps Neutral Grip
5 reps Overhand Grip
Triangle Close Grip Barbell Row (using 25lb plates)
75lbs x 15
100lbs x 12
125lbs x 12
150lbs x 10
175lbs x 10 (PR)
Triangle Close Grip Pulldowns
150lbs x 10
160lbs x 10
170lbs x 8
180lbs x 8
110lbs x 10
Sitting Bent Over Dumbbell Reverse Flys
25lbs x 10
25lbs x 10
25lbs x 10
7/18/2011 - Legs
Hack Squat
180lbs x 10 (warm up) plus 10 calf raises
270lbs x 10 plus 10 calf raises
360lbs x 10 plus 10 calf raises
450lbs x 10 plus 10 calf raises
Barbell Jump Squat
95lbs x 12
115lbs x 12
135lbs x 12
155lbs x 12
Dumbbell Lunges up and down the basketball court
30’s down (approx 15 each leg)
30’s back (approx 15 each leg)
Leg extensions
175lbs x 10
185lbs x 10
195lbs x 10
200lbs x 10 (PR)
Hamstring Curls
130lbs x 10 with 3 second negatives
130lbs x 10 with 3 second negatives
130lbs x 10 with 3 second negatives
145lbs x 10 with 3 second negatives
Leg Press
405lbs x 10
585lbs x 5
765lbs x 5
880lbs x 5 (PR)
Seated Calf Raises
155lbs x 10
110lbs x 10
110lbs x 10
Freezing cold water bath for 10 minutes when I got home. 105 heat index and no air in the gym = cramping. On lifts I’m either trying to go for same weight as last week with more reps, or heavier weight at the same reps, and continue this trend each week.
7/19/2011 - Chest
So a heat index outside of 115 degrees (midwest = hot and humid like none other) plus a gym which either lacks, or chooses not to use, climate control completely sapped strength. It’s dark and hell is hot.
Barbell Bench Press
135lbs x 10 (warm up)
135lbs x 10 (warm up)
225lbs x 10
235lbs x 8
245lbs x 6
275lbs x 2
Dumbbell Bench Press (Training partner and I got mad at our bench so we dropped weight and went for smooth sets)
75’s x 12
85’s x 8
85’s x 7
Barbell Incline Bench Press
135lbs x 10
185lbs x 6
195lbs x 6
175lbs x 6
Dumbbell Decline Bench Press
75’s x 8
80’s x 5
70’s x 10
Dumbbell Flys from the floor
25’s x 15
30’s x 10
30’s x 12
Decline sit ups (put step under leg part to increase angle)
Set 1 - 20
Set 2 - 20
Set 3 - 20
Hanging Knee Raises
Set 1 - 15
Set 2 - 15
Set 3 - 15
Not my best but pushed through the heat.
7/20/2011 - Lifts I never do but need to start
My training partner had to cancel today, so to preserve the routine I did lifts that I need to start incorporating into the program.
Deadlift (I’ve never done this before, and don’t have a belt, so I focused on form and getting a feel for it)
135lbs x 10
185lbs x 10
205lbs x 9
225lbs x 8
225lbs x 10
Front Barbell Squat (Realized just how weak I am)
135lbs x 10
185lbs x 8
205lbs x 3
Weighted Crunch Machine
45lbs x 20
70lbs x 20
70lbs x 20
Weighted Standing Side Crunch
45lbs x 20 (each side)
45lbs x 20 (each side)
45lbs x 20 (each side)
Weighted Back Extensions
25lbs x 10
25lbs x 10
25lbs x 10
Weighted Neck Curls (head hanging off the flat bench, weight on forehead, curl up)
25lbs x 10
25lbs x 10
25lbs x 10
Back to the program tomorrow
07/21/2011 - Arms
Not now chief…I’m in the fucking zone
Barbell Curls
65lbs x 10 (warm up)
85lbs x 10
105lbs x 12
125lbs x 7
65lbs x 50 (PR!)
Overhead Tricep Dumbbell Extensions
80lbs x 12
85lbs x 12
90lbs x 10
100lbs x 10
Single Arm 90 degree side Tricep Dumbbell Extensions
30lbs x 10 (each arm)
35lbs x 10 (each arm)
35lbs x 10 (each arm)
Barbell Preacher Curls
55lbs x 15
75lbs x 15
95lbs x 12
115lbs x 7
EZ-Bar Skullcrushers (inner grip, loose form)
85lbs x 12
105lbs x 12
125lbs x 10
135lbs x 6 (PR)
Incline Dumbbell Curl (same time)
25lbs x 12
30lbs x 10
30lbs x 10
Tricep Pushdowns with Rope
125lbs x 12
130lbs x 10
135lbs x 10
140lbs x 10
Cable Straight Bar Wrist Curls
70lbs x 12 (overhand)
125lbs x 12 (underhand)
75lbs x 12 (OH)
130lbs x 10 (UH)
75lbs x 12 (OH)
135lbs x 10 (UH)
07/22/2011 - Shoulders, Back, Lats
Shrugs
90lbs x 15
180lbs x 15
270lbs x 10
320lbs x 10
340lbs x 10
180lbs x 20
Clean and Press
135lbs x 10
150lbs x 8
160lbs x 6
170lbs x 3
135lbs x 8
Dumbbell Presses
60lbs x 12
65lbs x 7
65lbs x 7
Front and Side Dumbbell Raise Combo (Left front, Right front, Left + Right 90 degree side)
30lbs x 10 (30 total reps)
30lbs x 10 (30 total reps)
30lbs x 10 (30 total reps)
Pullups
Neutral Grip x 9
Overhand Grip x 7
Neutral Grip x 7
Overhand Grip x 5
Close Grip Triangle Pulldowns
130lbs x 15
130lbs x 15
140lbs x 12
Straight Bar Cable Underhand Rows
130lbs x 12
140lbs x 12
150lbs x 12
Reverse Pec Deck Flys (90 degree arm angle, kind of like sitting external rotation)
50lbs x 12
60lbs x 12
70lbs x 12
5 days in a row this week. Really upping my dedication and effort with this intelligent and relentless pursuit of muscle.
07/25/2011 - Legs
Hack Squat
210lbs x 10
320lbs x 10
410lbs x 10
500lbs x 7
Leg extensions
165lbs x 10
180lbs x 10
195lbs x 10
205lbs x 10
Hamstring Curls (3 second negatives)
150lbs x 10
160lbs x 10
155lbs x 10
160lbs x 10
Barbell Lunges
95lbs x 10 (each leg)
115lbs x 10 (each leg)
135lbs x 10 (each leg)
Leg Press
405lbs x 10
585lbs x 10
765lbs x 5
902.5lbs x 4 (PR!)
Seated Calf Raises
110lbs x 15
110lbs x 15
110lbs x 15
Good thing I sit at a desk for work because I won’t be walking tomorrow, until it’s time to hit the gym of course.
07/26/2011 - Chest
Barbell Bench Press
135lbs x 10 (warm up)
225lbs x 8
245lbs x 7
265lbs x 5
275lbs x 4
225lbs x 7
Barbell Incline Bench Press
185lbs x 8
205lbs x 6
215lbs x 5
225lbs x 4 (PR!)
185lbs x 7
Barbell Decline Bench Press
185lbs x 10
185lbs x 10
185lbs x 10
Decline Sit Up
5 sets of 20
Cable Cross
80lbs x 15
90lbs x 15
100lbs x 10
105lbs x 10
07/27/2011 - Arms
Barbell Curl
65lbs x 15
85lbs x 15
105lbs x 15
125lbs x 15
145lbs x 4
65lbs x 20 focusing on 3 second negatives and explosive contraction
Triceps Dumbbell Press
85lbs x 10
90lbs x 10
95lbs x 10
100lbs x 10
90 degree Dumbbell Overhead Extension
35lbs x 10
35lbs x 9
35lbs x 8
Flat side EZ Bar Preacher Curls
75lbs x 15 outer grip
95lbs x 12 inner grip
115lbs x 7 outer grip
85lbs x 12 inner grip
Triceps Pushdown on Lat Pulldown Machine (different pulley system)
70lbs x 15
90lbs x 15
110lbs x 10
110lbs x 10
Weighted Sit Up Machine
45lbs x 20
Hammer Curls
40lbs x 10
45lbs x 10
50lbs x 10
55lbs x 10
Barbell Skullcrushers
90lbs x 12
110lbs x 10
130lbs x 4
Roped wrist curls
12.5lbs down, up, down, up at overhand grip
08/01/2011 - Legs
Hack Squat
135lbs x 10
225lbs x 10
315lbs x 10
495lbs x 7
545lbs x 7
Hamstring Curls
150lbs x 10
155lbs x 10
160lbs x 10
165lbs x 8
Leg Extensions
165lbs x 10
180lbs x 10
190lbs x 10
200lbs x 10
Kettleball lunges
35lbs x back and forth across the basketball court (approx 13-15 per leg per trip)
Seated Calf Press
135lbs x 10
135lbs x 10
165lbs x 10
Standing Calf Press
180lbs x 10
270lbs x 10
270lbs x 10
Leg Press
405lbs x 10
495lbs x 10
585lbs x 10
675lbs x 10
08/02/2011 - Chest
Barbell Bench Press
135lbs x 10
225lbs x 10
245lbs x 8
265lbs x 6
275lbs x 4
225lbs x 11
Dumbbell Incline Bench Press
70lbs x 10
75lbs x 8
80lbs x 6
90lbs x 6
Dumbbell Incline Flys
30lbs x 15
35lbs x 12
45lbs x 12
Dumbbell Decline Bench Press
70lbs x 8
75lbs x 7
80lbs x 7
Pec Deck Machine
120lbs x 12
130lbs x 12
150lbs x 10
08/04/2011 - Shoulders and Back
Shrugs
180lbs x 15
180lbs x 15
270lbs x 15
270lbs x 15
320lbs x 7
270lbs x 8
Barbell Clean and Press
115lbs x 15
135lbs x 8
155lbs x 8
175lbs x 2
135lbs x 11
Smith Machine Shoulder Press
135lbs x 10
155lbs x 8
175lbs x 6
195lbs x 4
135lbs x 10
Cable Straight Bar Raises
80lbs x 10
80lbs x 10
80lbs x 10
Cable Diagonal Raises
35lbs x 10
35lbs x 10
40lbs x 10
Pullups
10 Neutral grip (PR!)
5 Overhand grip
5 Neutral grip
5 Overhand grip
Triangle Grip Barbell Rows
100lbs x 10
125lbs x 8
150lbs x 6
Machine T grip Rows
90lbs x 5
65lbs x 7
45lbs x 10
Reverse Fly Pec Deck
60lbs x 15
70lbs x 10
75lbs x 8
08/06/2011 - Arms
Barbell Curls
65lbs x 12
85lbs x 10
105lbs x 8
125lbs x 6
Dumbbell Tricep Extension
85lbs x 12
90lbs x 10
95lbs x 8
100lbs x 6
Flat Back Barbell preacher curls
55lbs x 12
65lbs x 10
75lbs x 8
95lbs x 6
Tricep Pushdown on the Lat Pulldown Machine
90lbs x 12
100lbs x 10
110lbs x 8
120lbs x 6
Incline Kettleball rows with underhand grip
35lbs x 10
40lbs x 10
45lbs x 10
Incline Tricep Barbell Extension
60lbs x 12
70lbs x 12
80lbs x 12
Hammer Curls (one arm at a time)
50lbs x 10
50lbs x 10
50lbs x 10
Roped wrist twists
7lbs x 1 up, 1 down overhand grip
7lbs x 1 up, 1 down underhand grip
Dumbbell wrist twists (left rotation and right rotation = 1 rep)
20lbs x 15
25lbs x 15
30lbs x 15
Straight Arm Dip
set 1 x 15
set 2 x 10
set 3 x 10
Decline Sit ups
set 1 x 25
set 2 x 25
set 3 x 25
08/08/2011 - Legs
Hack Squat
180lbs x 12
270lbs x 12
360lbs x 12
450lbs x 10
Hamstring Curls
160lbs x 10
160lbs x 10
165lbs x 9
Leg Extensions
190lbs x 10
200lbs x 10
205lbs x 10
Leg Press
405lbs x 10
585lbs x 10
675lbs x 10
765lbs x 10
Standing Calf Raises
180lbs x 10
270lbs x 10
320lbs x 10
Sitting Calf Raises
155lbs x 10
155lbs x 10
155lbs x 10
Farmers Walk with dumbbells
75lbs x 24steps per leg
75lbs x 24steps per leg
75lbs x 24steps per leg
Goblet Squat with dumbbell
100lbs x 10
110lbs x 8
120lbs x 8
08/09/2011 - Chest
Barbell Bench
135lbs x 10
225lbs x 10
255lbs x 8
265lbs x 6
280lbs x 3
235lbs x 10
Incline Barbell Bench
205lbs x 8
215lbs x 7
225lbs x 6
230lbs x 4
135lbs x 10
Decline Barbell Bench
205lbs x 8
205lbs x 8
205lbs x 8
Cable Crosses
80lbs x 10
90lbs x 8
100lbs x 10
105lbs x 9
Hanging Leg Raises
1 x 10 reps
2 x 10 reps
3 x 10 reps
08/10/2011 - Arms
Barbell Curls
65lbs x 12
85lbs x 12
105lbs x 12
115lbs x 12
Rope Tricep Pushdowns
120lbs x 12
125lbs x 12
130lbs x 12
135lbs x 12
Preacher Curls
75lbs x 12
85lbs x 10
95lbs x 8
105lbs x 8
Skullcrushers
95lbs x 12
110lbs x 10
120lbs x 8
130lbs x 8
Overhead Tricep Rope
120lbs x 12
130lbs x 10
135lbs x 10
135lbs x 9
Concentration Curls (one arm at a time)
35lbs x 10
35lbs x 10
35lbs x 10
Wrist Curls
40lbs x 15 overhand
60lbs x 12 underhand
40lbs x 15 overhand
60lbs x 12 underhand
40lbs x 15 overhand
60lbs x 12 underhand
Dumbbell wrist twists
20lbs x 15
20lbs x 15
20lbs x 15
08/12/2011 - Shoulders and Back
Shrugs
90lbs x 10
180lbs x 15
250lbs x 10
300lbs x 10
Dumbbell Lateral Superset (Saw CT do this on Indigo3G live training)
Set 1-
35lbs x 8 low
25lbs x 8 medium
12lbs x 8 high
Set 2-
35lbs x 8 low
25lbs x 8 medium
12lbs x 8 high
Set 3-
35lbs x 8 low
25lbs x 8 medium
12lbs x 8 high
Kettleball Front Raise superset (Same CT Indigo3g training video)
Set 1-
30lbs x 8 front
30lbs x 8 up
30lbs x 8 clean and press
Set 2-
35lbs x 8 front
35lbs x 8 up
35lbs x 8 clean and press
Set 3-
40lbs x 8 front
40lbs x 8 up
40lbs x 6 clean and press
Barbell Row
115lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10
Row Machine Inner Parallel Grip
45lbs x 10
70lbs x 10
95lbs x 8
Reverse Pec Deck
70lbs x 10
80lbs x 9
90lbs x 8