2/15/10 - Workout B - 60 minutes
Weight: 234 lbs
6 sets of bicycles

2/16/10 - Workout A - 75 minutes
Weight: 234 lbs
7 sets of alternating sit-ups
subbed bench press for machine press
subbed lying dumbbell flies for machine flies
subbed reverse grip pulldowns for regular tricep pushdowns
subbed tricep kickbacks for overhead tricep extensions

Confused the hell out of my muscles, they hurt. I plan to sub
the bench in from now on. Working up to incline benchpress.

2/17/10 - Workout B - 70 minutes
Weight: 234 lbs
5 sets of sit-ups, leg raises, and hyperextensions
Pretty sore from yesterday. I didn't alter any of the excecises for B (yet.)

2/18/10 - Workout A - 70 minutes
Weight: 234 lbs
5 sets of alternating sit-ups
5 sets of bicycles
subbed bench press for machine press
subbed lying dumbbell flies for machine flies
subbed reverse grip pulldowns for regular tricep pushdowns
subbed tricep kickbacks for overhead tricep extensions]

2/19/10 - Workout B - 75 minutes
Weight: 234 lbs
5 sets of sit-ups
5 sets of leg raises
5 sets of hyperextensions
subbed preacher bench for standing ez-bar curls. Owned my arms bad.
supersetted the bent-over rows with the lat pull-downs. OUCH!

END OF WEEK 9

2/21/10 - Workout A - 85 minutes
Weight: 234 lbs
This was hardcore! I should face every workout with this intensity!
CHEST
7 sets bench press
5 sets lying dumbbell flies
5 sets incline dumbbell press
SHOULDERS
7 supersetted upright rows w/ overhead dumbbell presses
TRICEPS
5 sets dumbbell kickbacks
5 sets overhead triceps extensions
7 sets reverse grip pulldowns
ABS
6 sets bicycles
6 sets alternating situps

2/22/10 - Workout B - 70 minutes
Weight: 232 lbs
BICEPS
Preacher Curls x 7
Lying Dumbbell Curls x 5
Hammer Curls x 5
BACK
Bent Over Rows x 7
Lat Pulldowns x 7
Seated Rows x 3 (Felt sick by this last excercise)
ABS
Sit-Ups x 5
Leg Raises x 5
Hyperextensions x 5

2/23/10 - Workout A - 70 minutes
Weight: 230 lbs
CHEST
5 sets bench press
5 sets lying dumbbell flies
5 sets incline dumbbell press
SHOULDERS
5 sets upright rows
5 sets overhead dumbbell presses
5 sets shrugs
TRICEPS
5 sets dumbbell kickbacks
5 sets overhead triceps extensions
5 sets reverse grip pulldowns
CORE
5 sets bicycles
5 sets alternating situps

I gotta figure out how I've been dropping a couple pounds every day the last two days... No late night munchies? Ofc. But two pounds a day???

2/24/10 - Workout B - 45 minutes
Weight: 232 lbs

7 sets Preacher Curls
7 sets Bent Over Rows
7 sets Seated Rows
3 sets sit ups
3 sets leg raises
3 sets hyperextensions

went light today, didn't feel good.

2/25/10 - Workout A - 70 minutes
Weight: 234 lbs
CHEST
5 sets bench press
5 sets lying dumbbell flies
5 sets incline dumbbell press
TRICEPS
5 sets dumbbell kickbacks
5 sets overhead triceps extensions
5 sets reverse grip pulldowns
SHOULDERS
5 sets upright rows
5 sets overhead dumbbell presses
5 sets shrugs
CORE
5 sets bicycles
5 sets alternating situps