Luke 8-6-11 bodybuild

Shoulder Raises (front, side, 45, bent over)

5's x 10 per angle x 4

superset with weighted pull ups

BW + 25 x 10

BW + 50 x 8

BW + 50 x 8

BW + 50 x 11 PR couldn't get 12th rep from a dead hang

Concentration Curls

45's x 5 x 3 per arm

Tuesday 7-20

Today was my arms day. Don't judge.

Seated Military Press

95 X 5

105 X 5

115 X 5

125 X 4

115 X 5

Machine Flyes

105 X 5

105 X 5

105 X 5

Afterwards, ate a super meaty spaghetti, eggs, protein drink. Protein baby.

Preacher Curls

50 X 5

60 X 5

65 X 5

65 x 5

65 X 4

Concentration Curls (only negatives)

35 X 5

35 X 5

35 X 5

Dumbbell Tricep Extensions

60 X 7

65 X 7

65 X 7

65 X 7

Tricep Pull Downs

45 X 9

45 X 9

45 X 9

Bench

1/10/09
Didn't know when lifting was, so I played basketball and snuck in a set of bench presses. Fooled around and tried to hit my max, but failed. Did some extra biceps too. Gotta impress the ladies.

Bench
135 x 5
185 x 0 (failed)
185 x 0 (failed)
155 x 5

Concentration Curls
25 x 5
27.5 x 5 x 2

Squats/Abs/Running

1/9/09
Decided to take an easy day and work on my calves, biceps and abs... gotta work them beach muscles. Fit in some quads and cardio as well.

Squats
135 x 5
185 x 5
195 x 3
195 x 3

Pause Squats
185 x 3 x 2

Standing Calve Raises
280 to exhaustion
240 to exhaustion
200 to exhaustion
160 to exhaustion
120 to exhaustion

Concentration Curls
25 x 5
27.5 x 5 x 2

Medicine Ball Decline Abs
Rowing Curls
Obliques

1 Mile Run
6:15

Lats/Biceps

Somewhat Strict Bent Over Rows

bouncing allowed but touching the plates to the floor every rep

120lbs x 7 x 4

Wide Grip Lat Pull Downs

130lbs x 8 x 4

Bent Over Dumbbell Rows

very strict form
45lbs x 10
50lbs x 10
55lbs x 10

65lbs x 10
65lbs x 10

Concentration Curls
22.5 x 4 x 5

Face Pulls w/ Green Bands

3 sets