7/1/10 Bench

Finally back in the gym and my bench surprisingly seemed to get a tad better after my little lifting hiatus.

Bench
65 x 5
65 x 5
70 x 2
65 x 5
65 x 5

Foam Presses
75 x 3
75 x 3
85 x 0
75 x 3
80 x 3

I have really crappy stability on the bench press, gotta work on that.


Incline Dumbbell Press
12's x 8
12's x 8
12's x 8


Finished the workout by schoolin Terence in some bball. You just can't get past my defense, buddy ;)

6/3/10 Deadlift

Deadlift

135 x 2
155 x 1 PR
165 x 1 PR
175 x 1 PR

Learned how to do cleans today...woohoo
45 x 5 x 2
65 x 5 x 1

5/27/10 Squat/Deadlift

Squat
105 x 2
125 x 1
135 x FAIL
135 x EVEN BIGGER FAIL

Deadlift
135 x 5
135 x 5
135 x 5

GmoP
65 x 10
65 x 10
65 x 10

5/25/10 Squat

Squats
65 x 5
75 x 5
85 x 5
95 x 5 x 2

Band-lightened Squats
165 x 3
165 x 3
165 x 3

Lunges
3 sets of 4

5/17/10 Squat

I've been MIA from the blog, but I have it all written down in random places. A massive post soon to follow (whenever I find my notebook).

Squats
65 x 5
75 x 5
85 x 5
95 x 5 x 2

Band-lightened Squats
155 x 3
165 x 3
175 x 3
185 x 3

Lunges
55 x 6
55 x 6
65 x 6

Plyos and abs

4/29/10 Squat/Deadlift

Squat

95 x 2

105 x 2 PR

115 the first was a little high, the second I went low enough but the spotters had to help me up. Next time.

Deadlift

95 x 5

95 x 5
I don't remember exactly what I did for deadlift, but I know it wasn't as much at my squat. I'm not completely comfortable with my form, this was the second time I've deadlifted ever, so I'm sure I can do more weight.

GMOP

3 sets

Banded Hamstrings
3 sets

Abs
3 sets

4/28/10 Bench

Bench
55x4
55x4
65x3 w/ help on last one
65x3 w/ help on last one (I got a little eager to get this, maybe next time)
55x4
55x4
55x4

Assisted Bar Dips
4 sets of 6

Incline Bench
45x8
45x8
45x8

Flyes

My arms are really weak and it's very frustrating having to do assisted pull ups and bar dips. Hopefully I'll see some improvement.

4/27/10 Upper Back

Chest Supported T Bar Row
25x6
30x6
35x6
45x6 (w/Matt's help on the last couple)


Wide Grip (Assisted) Pullups
6, 6, 6, 6

Shrug Machine
8, 8, 8, 8 (Can't remember if I did two plates or one? So much for having a notebook to write this stuff down)

Two sets of Superset Curls and Cable Abs
Definitely felt the abs the next day

Video Review

4/26/10

Squats
45 x 5
45 x 5
My hip was feeling ok until I did these, so Dave had me do a bunch of other leg stuff that actually made my hip feel 10x better.

Leg press
145 x 10
190 x 10 x 3
200 x 10 x 2
210 x 10
220 x 5
235 x 5 x 2
235 x 3
I just kept doing sets until my legs got too tired.

Hip abduction machines
Did 4 sets of 20 on each machine ranging from 130-175

Cybex Eagle Glute Machine
110 x 10 x 4 for each leg

Plyos

Squat

Squats

75 x 2

85 x 1
95 x 1

Band-lightened

135 x 2
145 x 2
155 x 2
165 x 2

Cool-down Squats

Just did some reps with the bar

Abs
Medicine ball

Bench

Bench Press
60x1
65x1
65x1 w/ help
60x1
60x1

(Almost) Push ups
5 sets of 2
Can't do a full push up yet...workin on it.

Floor Press
45x5
55x5
55x5
65x5

Pull Overs
25x8
30x8
35x8
45x8

4 sets of rear delts superset with pull overs