1/14/11 PM - Bi's and Core
Weight: 212lbs
Had to get back again! Might do legs tomorrow, or just wait 'til next week to start the 5-day split again.

5 sets 21's with 30-25-20-20-15lbs dbells
5x5 concentration curls (40-35-30-30-30)
5x10 leg lifts supersetted with 5x20 medicine ball throw situps
3x5 torso rotations (3 sets per side, max resistance of machine)

1/17/11 - Early AM Chest
Weight: 210lbs

kneeling rope pulls, straight arm pullovers, supersetted incline bench with cable crossovers, flat dbell bench, decline bench, dips
20 minutes stairstepper (level 12)

1/18/11 - Early AM Back
Weight: 210lbs

torso rotations, suspended leg lifts, medicine ball throw situps
deadlift, wide grip pullups, hyperextensions, bent over bbell rows
1 mile on the treadmill

1/19/11 - PM Shoulders

leg lefts, torso rotations, medicine ball situps
hang cleans, seated overhead bbell press, supersetted front dbell raises with laterals, t-bar rows
14 minutes on the treadmill

1/20/11 - PM Biceps
Weight: 214lbs

5 sets each medicine ball twists, suspended leg lifts, medicine ball throws
5 sets of chins to failure, 5 sets heavy bbell curls with emphasize on the negative motion
17 minutes on the treadmill

1/21/11 - 2AM Arms
I didn't feel like I worked my biceps hard enough so I spent about an hour at home, stretching and monkeying around.

-Spent a good 15 minutes stretching and warming up. Felt good. I'm overdue for a good massage.
-4 sets of each of these which totally killed my forearms. They were dead by the end:
Wrist curls, reverse wrist curls (15-25lbs dbells reps 10-13)
Hammer curls (40lbs dbell reps 10-20)
3 close and holds each hand, 200lbs grip trainer
Finished forearms with grip training from some bjj class, 4x50 reps (basically open and close your hands completely in different grip positions)
-Then for shits and giggles I got down and wrecked my core, no rest:
100 bicycles
100 side leg raises
50 leg lifts
50 crunches

1/22/11 - PM Legs
Weight: 214lbs

3 sets each medicine ball twists, suspended leg lifts, medicine ball throws
5 sets of squats (250x5 on the 5th set)
5 sets calf raises (3 plates x 6 last set)
22 minutes on the treadmill

1/24/11 - Early AM Chest

medicine ball throws, medicine ball twists, suspended leg lifts, torso rotations
incline bench, incline dbell flies, dips, cable crossovers, decline bench
22 minutes treadmill (2.1 miles)

1/25/11 - Early AM Back
Weight: 214lbs

medicine ball throws, torso rotations, suspended leg lifts
hyperextensions, wide grip pull ups, seated low rows
20 minutes stairstepper (level 14)

This post was edited by Henchman21 on Jan 25 2011 05:22am

1/26/11 - PM Shoulders

medicine ball throws, med ball twists, leg lifts, torso rotations
hang cleans, seated overhead bbell press, front dbell raises triset with lateral dbells and bent over dbell laterals
20 minutes stairstepper

1/27/11 Early AM Arms

medicine ball situps, torso rotations, leg lifts
12 chins, 21's, dips, forearm curls, reverse forearm curls
21 minutes on the treadmill (2 miles)

1/28/11 - Weight: 216lbs

1/31/11 - Early AM Legs
Weight: 218lbs
Gym was closed on Friday when I drove down there. Gold's says they are 24 hours, but that's only Tue Wed Thurs they don't close. Fucking jew liars. lol

6 sets squats (250x3 on 5th set)
5 sets seated calf raises
5 sets leg press (4 plates each side on 4th set I think 6 reps)
4 sets prone leg curl
3 sets seated leg extensions

22 minutes on the treadmill (1.75 miles)

Awesome effort and leg rape. My knees were buckling by the time I made it to the treadmill Oo