Probably should go for more incremental PRs

Squat

295 x 1

315 x f

205 x 8 x 2

Knees came in badly, but 295 feels easy as shit.

Pause squat (3 sec)

225 x 3 x 4

Zercher/front squat

135 x 5 x 4

Bench

195 x 1

205 x 1 (PR)

215 x f

Probably too big of a jump, but 5 lb PR still.

Block press (approximately equivalent to 2 board)

185 x 5

195 x 3

205 x 3

205 x 2.8

Got out of groove for that last one.

Seated dumbbell press, cable row superset

50 x 8, 200 x 10 x 4

Seated curls

Windshield wipers

Upper Back

12/28/09

3 Sets Pull ups, 1 Set Neutral Grip, 1 Set Chin ups

Narrow Grip Lat Pulldown

65 x 7

80 x 5

95 x 5

Face Pulls x 3 sets

Bent Over Barbell Row

135 x 7

145 x 7, 7

155 x 7

Shoulder Shrugs

315 x 10 x 4

Band-Resisted Standing Preacher Curls

Upr Bk

T-bar Rows:
lots of sets with some plates. eh.

Dumbbell Rows:
I figured out that I could jack up one of the benches and use the parallel grip curl bar as a plate-loaded dumbbell. It looks pretty ridiculous, but actually worked well in practice. It has a side benefit of a raise handle so the dumbell has no torque and won't roll out of your hand.
("db" x reps per arm)
110 x 10
130 x 8
150 x 6
160 x 6

Finished with some shrugs, band-resisted curls, and bus drivers. Shrugs felt somewhat off/worn-out today; I may be overtraining my traps, if that's even possible?

Upper Back + Biceps

6/2/09

T-Bar Rows

209 x 7 x 3

231 x 6

Bent-Over Rows

75 x 8

95 x 6 x 3

Band-Resisted Curls

purples

40 x 6 x 4 (Curl PR!)

Bus Drivers

45lbs x 4 sets

Lats/Biceps

1/13/09

Neutral Grip Pull Ups

bw + 25lbs x 5

bw + 25lbs x 5

bw + 35lbs x 3

bw + 30lbs x 5

bw + 30lbs x 5

Bent-Over Rows

155lbs x 6 x 4

Shoulder Shrugs

thumbless grip

2 plates each side x till failure x 3 sets
2 plates, 2 quarters each side x till failure x 1 set

Band Resisted Curls
25 lbs + purple bands x 7 x 3
40 lbs + purple bands x 2 x 1

Reverse Flyes

90 x 10 x 2

130 x 4 x1

Dragonfly's

Roper sack

Close-grip pull ups
bw + 45 x 5
bw + 90 x 5
bw + 115 x 5
bw + 135 x 4
bw + 90 x 6

(superset)
Shrugs:
thumbless grip + full pause at the top
315 x 12
315 x 15
405 x 8 (kept slipping)
315 x 21

Bent-over Rows:
super strict, with weight touching the ground (no bounce) between each rep
165 x 8
250 x 8
250 x 10
275 x 6

(superset)
Band-resisted curls:
40 + greens x 8
40 + greens x 10
40 + greens x 8
40 + greens x 6

Reverse Flyes:
160 x 10
205 x 10
245 x 10
275 x 10

Finished the 3 sets of rainbow dragonfly ponies, for 3, 5 and 7 reps. (Abs were sore from the ab wheel yesterday)