3/28/11 - AM Legs

10x10 squats (no more smith machine, real squats) 135lbs
5x8 seated calf raises

3/29/11 - Late Night Chest
Weight: 210lbs

Incline Press
10x135lbs
6x145lbs
5x155lbs
5x165lbs
1x175lbs (7 total single reps)

incline flies (20x12, 20x10, 25x8, 25x8, 30x8)
flat dbell press (55x5, 60x5, 65x5, 70x5, 75x4)
5x10 dips
5x8 cable crossovers

10 minutes on an elliptical (said I burned 100 cals)

4/1/11 - Early AM Back
Weight: 214lbs

Hyperextensions 3x10 w/ 45lbs plate
Good Mornings (8@115, 6@135, 5@145)
Bent Over BBell Rows (8@95, 6@115, 6@135)
One Arm Bent Over Dbell Rows (10@40, 8@50, 6@60)
Seated Lat Pull Downs (3 sets, light and controlled)

Ran 1 mile in 9:49, quit. Felt bad about it.
Sauna

4/3/11 - Early AM Upper Body at Home
Combined my shoulder and arm day. Went really slow and controlled with great contractions. Felt good. Neglected the triceps this week.

5x20 shrugs (40lbs dbell)
3 tri-sets front dbell raise (7@25lbs) lateral dbell raise (5@25lbs) bent over dbell laterals (12@15lbs)
5x15 overhead dbells press (25lbs)

3 sets 21's (15lbs)
3x12 concentration curls (25lbs)
3x10 hammer curls (40lbs)

Took a week off from the gym.
Spent an hour each night stretching and flexing!
Weight this morning after leg day: 214lbs.

4/11/11 - AM Legs

5 sets squats (135x12, 185x8, 205x6, 225x5, 245x3)
1 set front squats (feels weird, did 3 reps with 135lbs decided not to do them)
5 sets seated calf raise

25 minutes stairstepper (level 12)
half mile on the treadmill (4:10 time)

4/12/11 - AM Chest

5 sets incline press (95x15, 115x10, 135x6, 145x5, 155x4)
5 sets incline dbell flies (20x15, 25x12, 25x10, 30x8, 35 to fail back to 30x6 real quick)
5 sets flat dbell press (50'sx15, 60x8, 65x6, 70 to fail back to 50x10)

25 minutes on an elliptical (first time on this machine, it hurt me good)

4/14/11 - Late Night Back

5 sets deadlift (205x5, 275x3, 295x3, 315x1, 345 fail, 295x2)
5 sets hyperextension (0x15, 25x12, 35x10, 45x10,45x10)
5 sets seated lat pulldowns
5 sets bent over dbell rows

21 minutes on elliptical

4/15/11 - AM Shoulders
3 sets hang cleans
3 sets standing OHP
3 sets t-bar rows
3 sets upright rows
3 sets front dbell raise
3 sets lateral dbell raise
3 sets bent over dbell laterals
3 sets dbell shrugs
20 minutes on elliptical (said I burned 300 cals)

4/16/11 - Early Evening Biceps
5 sets 21's
5 sets hammer curls
5 sets close grip bbell curls
5 sets lying dbell curls

This post was edited by Henchman21 on Apr 17 2011 03:16am

4/18/11 - AM Legs

3 sets front squats (45x12, 95x8, 115x4)
1 sets squats (135x15) WHERE'S THE FUCKING BBELL PADDING FOR MY NECK ASSHOLES!
3 sets leg extensions
3 supersets calf raises with prone leg curls
3 supersets calf raises with front squats
30 minutes on the Elliptical (said I burned over 500 cals) I like setting it to the highest incline!

4/19/11 - AM Chest

5x12 dips
3x8 incline dbell press (50's)
3x8 incline dbell flies (20's)
3x8 flat dbell press (50's)
3x8 cable crossovers
3x8 straight arm pullovers

30 minutes on the Elliptical (500 cals burned, max incline)