9/30/10 - Biceps/Light Triceps
Weight: 222lbs

12 minutes warmup on the treadmill (1.09 miles)

6 sets of dips x15 supersetted with bbell curls (12x60lbs, 10x70lbs, 8x80lbs, 6x90lbs, 6x100lbs)
5x5 chin ups
5 sets alternating dbell curls (6x40lbs, 6x35lbs, 6x30lbs, 8x25lbs, 8x20lbs)

3 sets each side torso rotations (115lbs resistance, up a notch from last time)
3x20 medicine ball throw situps (9lbs ball)

10/1/10 - Legs

12 minute warmup on the treadmill (1.26 miles)

5 sets squats (135lbsx10, 185lbsx8, 205lbsx8, 225lbsx6, 135lbsx10)
5 sets calf raises (90x8, 115x8, 125x8, 135x6, 145x5)
5 sets leg extensions (185x8, 200x8, 215x8, 230x6, 250x5)
5 sets prone leg press (90x8, 115x8, 125x8, 140x6, 155x5)
5 sets hyperextensions (45lbs plate x10, 35lbs plate x10, 3x12 no weight)

10/3/10 - Chest
At home. Not a lot of time.

30 pushups
10x10 bench (135lbs)
10x10 lying dbell flies (25lbs)
10x10 straight arm pullovers (40lbs)
30 pushups

10/4/10 - Back/Light Biceps
Weight: 224lbs

1 mile on the treadmill.

3x5 chin ups
5 sets deadlifts (5 reps 3 sets @ 225lbs, 5 reps 1 set @ 245lbs, 3 or 5 reps - I can't remember - 1 set @ 275lbs)
5x5 low row machine (200lbsx3, 220, 240lbs)
5 sets bent over dbell rows (8x40lbs, 6x45lbs, 8x50lbs, 8x55lbs, 6x60lbs)
5x5 good mornings (115lbs)
5x10 hyperextensions
3x5 torso rotations (on each side, 115lbs resistance - 2 notches from maxing out the machine)

10/6/10 - Shoulders/Traps
Weight: 218lbs in the morning, probably more after dinner.

8 minutes on the treadmill (.75 miles) my calves were burning and it sucked.

5x5 hang cleans (135lbs)
5x5 seated dbell laterals (3x30lbs, 2x25lbs)
5x5 front dbell raises (25lbs)
5x6 bent over dbell laterals (25lbs)
5x6 seated arnold press (2x35lbs, 1x40lbs, 2x45lbs dbells)
5x5 t-bar rows (2x90lbs, 2x125lbs, 1x90lbs)
5 sets bbell shrugs (1 set of 6 and 1 set of 8@135lbs, 1 set of 6 and one set of 8@185lbs, 1x6@185lbs)

5x20 medicine ball throw situps

10/7/10 - Biceps/Triceps
Weight: 220lbs
Forgot to record my workouts! I hope my memory is spot on...

6 minutes on a stair climber. PHEW!

6 reps 5 sets chin ups supersetted with:
10 reps 5 dips
5 sets triceps pressdowns (8x80, 8x90, 6x100, 5x110, 3x120lbs)
5 sets bbell curls (8x80, 8x90, 6x100, 6x100, 5x110lbs)
5 sets of 10 dips

5 sets of 10 hanging leg lifts

10/8/10 - Legs
Weight: 222lbs
End of six weeks of this split. Might just keep going, or I could take a deload week....


12 minutes warmup on the treadmill (1.11 miles)

7 sets squats (8x135, 8x185, 6x205, 5x225, 2x275, 5x225, 5x135)
5x8 seated calf raises (worked up to 3 plates on the last set)
3 sets leg extensions (got two notches from max weight on the machine)
3 sets prone leg press (two notches above 115lbs)

5x20 medicine ball throw situps

Took a week off to deload. My goals before December are squat 315, deadlift 315 and bench 275. Also reduce weight below 220lbs.

10/17/10 - Chest/Light Triceps - Under an hour (stressed for time)
Weight: 225lbs

warmup on treadmill (1.11 miles)

5 sets triceps pressdowns
5x10 dips
5 sets straight arm pullovers
5 sets incline bench
5 sets bench
3 sets cable crossovers
more dips

10/18/10 - Back

12 minutes warmup on treadmill (1.33 miles total. did a mile in 8:30)

5 sets deadlift (started at 225 and got up to 275x2 or 3)
5x10 hyperextensions with 45lbs plate
5x5 good mornings (95lbs bbell)
5 sets seated rows (100lbs to 180lbs)
5 sets wide grip lat pulldowns (85-180lbs)
5x8 bent over dbell rows (35-50lbs)
5x20 medicine ball throw situps

half mile on the treadmill (setting: random hill)
sauna

10/20/10 - Shoulders/Traps

12 minutes on the treadmill (1.06 miles alpine hill setting)

5x5 hang cleans (135lbs)
5x6 seated front dbell raise (25lbs) (10lbs burn at the end)
5x6 seated lateral dbells (20lbs) (10lbs burn at the end)
5x5 arnold press (40lbs)
5x5 bbell shrugs (205lbsx3sets, 225lbsx2sets)
5x5 bent over dbell laterals (25lbs or 30lbs can't remember) (10lbs burn at the end)
5x5 t-bar rows (90lbs)
3x5 each side torso rotations (max resistance)