8/11/10 - Workout A - 65 minutes
Weight: 230lbs
forgot to record this yesterday

5x6 upright rows (180lbs machine)
5x6 seated dbell press (40lbs)
5x6 seated front dbell raises (25lbs)
5x6 seated lateral raises (25lbs)
5x6 bent over lateral raises (25lbs)
5x10 lying dbell flies (25lbs)
5x10 lying dbell press (40lbs)
5x15 straight arm pullovers (40lbs)

5x25 leg raises
5x25 hyperextensions

8/12/10 - Workout B
Weight: 232lbs

5x6 good mornings (50lbs bbell) supersetted with 5x6 wide grip pulldowns (160lbs machine)
5x8 standing one leg press (100lbs) supersetted with 5x25 calf raises
5x12 lunges supersetted with 5x6 leg extensions (200lbs)
5x8 bent over rows (40lbs dbell) supersetted with 5x1 deadlifts (200lbs)

5x25 pikeups
5x25 side leg raises

8/13/10 - Workout C - 50 minutes
Weight: 232lbs

5x6 cheat curls (100lbs bbell)
5x12 dips
5x8 alternating dbell curls (25lbs)
5x6 dbell kickbacks (40lbs)
5x6 hammer curls (40lbs)
5x6 reverse grip triceps pressdowns (100lbs machine)

5x50 bicycles

new picture?

Still hanging out around 230lbs...

8/15/10 - Workout A
Put up 200lbs easy. I need an olympic bench!

5x10 incline (45) dbell press (40lbs)
5x8 incline (45) dbell flies (25lbs)
5x6 incline (15) press (100lbs bbell)
5x6 incline (15) dbell flies (25lbs)
5 sets bench press (100lbs x 8, 115lbs x 8, 135lbs x 8, 150lbs x 8, 200lbs x 2)
5x6 lying dbell flies (40lbs)

5x6 front dbell raises (25lbs)
5x6 lateral dbell raises (25lbs)
5x6 bent over laterals (25lbs)
5x8 arnold press (40lbs)

5x50 bicycles

8/16/10 - Workout B
Brutal workout, wish the clock battery didn't die. It was about 75 minutes.

5x6 bent over rows (125lbs bbell) supersetted with 5x6 wide grip pulldowns (160lbs machine)
10 sets of 1 deadlift (210lbs)
5x6 good mornings (70lbs bbell)
5x6 leg extensions (200lbs machine) supersetted with 5x12 lunges
5x25 calf raises supersetted with 5x6 standing one-legged press (100lbs machine)

5x25 pikeups
5x25 hyperextensions
5x25 side leg raises

8/17/10 - Workout C

15 chin-ups (I could do 3 in a row, with good form. Then I did singles, moved left to right at the top.)
5 sets 21's (25lbs dbell)
5x6 reverse grip bbell curls (70lbs)
5x6 tri pressdowns (100lbs machine)
5x6 dbell kickbacks (40lbs)
5x8 dips

5x50 bicycles

8/18/10 - Workout A
Weight: 232lbs

warm up 5 sets machine flies (100lbsx8) supersetted with 5x8 machine press (100lbs)
5x6 incline (45) dbell press (40lbs)
5x6 incline (45) dbell flies (25lbs)
5x6 narrrow grip bench press (90lbs)
5x15 straight arm pullovers (40lbs dbell)

10x1 clean and press (90lbs bbell)
5x6 upright rows machine (180x3, 190, 200lbs)
5x6 bent over laterals (40lbs dbell)
5x6 standing lateral dbell raises (25lbs... Couldn't do it with the 40's like bent over laterals)
5x6 front dbell raises (25lbs)
5x8 standing overhead dbell press (40lbs)
5x20 shrugs (40lbs dbell)

5x25 pikeups
5x25 hyperextensions
5x25 side leg raises

8/19/10 - Workout B
First day at Gold's Gym. I need to find my way around still - although it's a very nice place.

10 minute warm up on the treadmill.
5x6 squats (first time doing squats since high school. started with 1 plate, added 35 for the next one, used 2 plates for the last 3 sets. OUCH!!)
5x8 calf raises (1 plate)
5x6 bent over dbell rows (60lbs dbell)
5x6 good mornings (50lbs on the olympic bar)
8 wide grip pull-ups... I did two at once, then one at a time, holding at the top.