2/18/11

3x20 dips
5x5 assisted chins (100lbs of help)
3 sets 21's (20lbs dbell)
3 sets bbell curls (60x10, 80x6, 100x6)
3 sets triceps pressdowns (60x15, 80x8, 100x5)

22 minutes stairstepper (level 12)

2/20/11
Raped my legs. Put a blond wig on them and went balls deep.

6 sets squats (115x12, 165x10, 185x8, 205x5, 255x1, 115x10)
5x8 calf raises (2 plates)
3 supersets leg extensions with prone leg curls
3 sets leg press (2 platesx10 for 2 sets, 3 platesx10 for 1)

22 minutes stairstepper (usually do HIIT intervals, tried a different interval setting. Went more floors (I think, about 125... I'll have to see about the usual setting's floors) in the same amount of time but it didn't seem as hard)

2/21/11
Starting to see a six pack emerge under what's left of my gut. Due for some progress pics!
Warmed up with stretching and 7 different ab exercises, just one set apiece.

3 sets lying dbell press (40'sx15, 55'sx10, 70'sx6)
3 sets dbell flies (25x10, 30x10, 35x8)
3 sets straight arm pullovers (40x10, 45x10, 50x8)
3 sets kneeling rope pulls (40x12, 50x10, 60x8)
3 sets cable crossovers (25-30-35x?)
3x10 dips

2 miles on the treadmill, 22 minutes

2/22/11

2/23/11
Weight: 212lbs

Warmup up with 50 med ball throw sit ups and lots of hanging leg lifts
5 sets hang cleans (115x10x8 to fail at 155, 135x6, back to 115x8 for 5th)
Circuit
-3 tri sets seated ohp (95x10, only made 8 the last set) bent over laterals (20x10) lateral db raise (15x10)
-rest a bit then front db raise (20x10)
Then finish with 3 sets heavy db shrugs (60x18, 70x16, 80x14)
Treadmill 2 miles in 24 minutes

2/24/11 - Early Evening for once
Felt pretty weak...

25 chins (5 sets)
50 dips (5 set)
3x6 concentration curls (40lbs)
tri pressdowns (70x10x10x10, 85x6)
Stairstepper 20 minutes (level 14)

2/27/11 - Early Morning at Home

Just did 5 circuits of forearms, core, and legs.

2/28/11 - Gold's, Chest Day

bench press (135x15, 185x6, 205x4, 225x1, 225 fail, 205x1, 205x1, 205x1)
6 sets incline dbell flies (2 sets each incline setting, 25-30-35lbs flat)
3x10 dips
3x10 cable crossovers (25lbs each side)
3 sets tri pressdowns (75x12, 85x8, 100x6)

Treadmill: 2.17 miles in 20:00

3/1/11
I don't quite know how, but I completely demolished my deadlift PR. 315 was easy.

-Deadlifts
135x12
205x6
295x1
315x1
315x1
315x1
315x1
315x1
225x5
-5x5 wide grip pull ups (110lbs of assistance)

20 minutes stair stepper (level 15, new PR on the steps, too!)

3/3/11 - Early Morning at Home
Lots of stretching. Short lifts, but I burned out my shoulders for sure.

-Circuit 1, Tri-Setted:
front dbell raise (15x15, 25x10, 25x10)
lateral dbells (15x15, 25x10, 25x10)
bent over dbell laterals (15x15, 15x12, 15x12)
-Circuit 2:
3 supersets
standing overhead press (90lbsx10)
dbell shrugs (40lbsx20)

3/4/11 - Early AM

Supersets:
3 sets 21's (15,20,25lbs) with triceps pressdowns (70x15, 85x10, 100x8)
3 sets chins (did like 12 total) with dips (3x12)
3 sets dbell kickbacks (30,35,40x10) with bbell curls (80x10, 100x8, 100x6)

Treadmill: 2 miles in 20 minutes