June 29, 2008: DE Bench

Bench Press
45x10
95x5
135x3
3x8 @ 185

Close Grip bench
185x3
225x3
245x3

Row
45x5
135x5
4x5 @ 250

1 Arm Press
30x5
40x5
55x5

Hammer Curl
2x15 @ 30

June 17, 2008: DE Bench

Bench Press

45x15

95x5

135x3

3x8 @ 185



4 Board Press

185x3

225x3

275x3

300x3



Row

45x5

135x5

4x5 @ 245



1 Arm press

30x8

3x5 @ 50

June 13, 2008: DE Squat

Box Squat
45 x 5
135 x 3
185 x 2
8x2 @ 235
275 x 1
315 x 1

Deadlift
135 x 3
225x1
6x1 @ 285

Pulldown
5x8 @ 150

Was tired as hell today

June 11, 2008: ME Bench

Bench Press
45x10
95x5
135x3
185x3
225x3
250x3
255x3

DB Incline press
50x8
3x8 @ 65

Hammer Strength Row
90x8
3x8 @ 200

Face pull
3x15 @ 150

June 10, 2008: ME Squat

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x1
345x1
375x1 (PR)

Good Morning
45x5
95x5
3x5 @ 145

Step up
3x10

45 deg hyper
3x10

Lying leg raise
3x12

June 8, 2008: DE Bench

Bench Press
45x12
95x5
135x3
8x3 @ 185
225x1
245x1
275x1 (PR)

4 Board Press
225x3
275x3
295x3

Row
45x5
135x5
185x5
4x5 @ 235

Lateral raise
3x15 @ 15

Pressdown
4x15

Hammer Curl
2x10 @ 40

June 6, 2008: DE Squat

Box Squat
45x5
95x5
135x3
185x2
8x2 @ 225

Deadlift
135x3
225x1
6x1 @ 275
315x1
365x1
385x1 (PR)

Pullup
5, 4, 4

Pullthru
3x8 @ 120

Ab ball machine thing
2x8

June 4, 2008: ME Bench

Bench Press
45x10
95x5
135x3
185x3
225x3
245x3

Incline DB Press
50x8
3x8 @ 60

HS Row
90x8
3x8 @ 180

Face Pull
3x12 @ 150

June 2, 2008: ME Squat

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x3
365x1

Good Morning
3x5 @ 135

Hammer Strength Seated leg curl
2x15 @ 45

Incline Situps
3x8

June 1, 2008: DE Bench

Bench Press
2x10 @ 45
95x5
135x3
8x3 @ 185

4 Board Press
185x3
225x3
275x3
285x3

Row
45x5
135x5
4x5 @ 225

Lateral raise
3x15 @ 15

Pressdown
3x15 @ 100

Hammer curl
3x15 @ 30's

12 mins elliptical

May 8, 2008: DE Bench

Bench Press
45x10
95x5
135x3
8x3 @ 165

4 Board Press
165x3
225x3
245x3
275x3

Row
45x5
135x5
185x5
225x5
255x5
3x5 @ 265

Lateral Raise
20x12
2x8 @ 30

EZ Bar OH Ext
bar x 12
3x5 @ +60

EZ bar curlz
barx8
+50 x 8

May 6, 2008: DE Squat/Deadlift

Box Squat
45x5
95x5
135x5
185x2
225x2
8x2 @ 255

Deadlift
135x5
225x1
8x1 @ 275
315x1
370x1 (PR)

Step Up
BWx10
+90x2 (toe*)

Hammer Strength Shrug (standing)
180x10
270x10
3x10 @ 360

Incline Situp
3x8

* I have an ingrown toenail, and stepups bothered it.

May 3, 2008: ME Bench

2 Board Bench Press
45x5
95x5
135x5 185x5
215x5
245x5(PR)
255x5(PR)

DB Bench
60x10
75x10
2x10 @ 80

Cable Row
100x10
4x10 @ 170

Face Pull
50x10
70x15
3x12 @ 80

Pressdown
4 sets
Hammer curl
2x15

April 30, 2008: ME Squat/Dead

Low Box Squat
45x5
95x5
135x5
185x5
225x5
265x5
285x5 (PR)

RDL
45x5,5
135x5
3x5 @ 265

Chin
5x4

45 degree hyper
3x12

Lying leg raise
3x12

15 minutes elliptical, level 3

April 28, 2008: DE Bench

Bench Press
45x5
95x3
135x3
8x3 @ 165
185x3
225x1
245x1

Press
45x5
95x5
135x3
170x2

Shoulder complex (front, side, rear raise)
2x15 @ 10

EZ OH Ext
barx8
3x6 @ +50

Hammer curls
2x15

Elliptical: 12 minutes, level 3

April 26, 2008: DE Squat/Dead

Box Squat
45x5
95x2
135x2
185x2
8x2 @ 235
275x2
315x1

Deadlift
135x2
10x1 @ 245
315x1
365x1 (PR)

Step Up
BW x 10
2x8 @ +50

Hammer Strength Shrug (standing)
180x10
270x10
3x7 @ 360

Pullthru
3x9 @ 150

Pull Down abs (lat machine)
50x12
2x12 @ 60

April 24, 2008: ME Bench

2 Board Bench Press
45x5
95x5
135x5
185x5
215x5
235x5

DB Bench Press
60x10
70x10
2x10 @ 75

Cable Row
100x10
4x10 @ 160

Face Pull
50x10
3x15 @ 70

Pressdown
4x15

Hammer curl
2x10

April 22, 2008: ME Squat/Dead

Low Box Squat
45x5
95x5
135x5
185x5
225x5
275x5

RDL
2x5 @ 45
135x5
3x5 @ 245

Chin
4x4

45 Degree back raise
4x10

Lying leg raise
2x12

Stretching

April 20, 2008: DE Bench

Bench Press
2x5 @ 45
95x5
135x3
8x3 @ 165

Press
2x5 @ 45
95x5
135x3
155x3
165x3 (PR)

Row
45x5
135x5
185x5
3x5 @ 245

Seated EZ OH Ext
Bar x 10
3x5 @ +50

Hammer Curl
3x15 @ 20

April 19, 2008: DE Squat/Dead

Box Squat
45x5
95x5
135x2
185x2
10x2 @ 215

Deadlift
135x2
10x1 @ 225

Pulldown
160x12,12,8,8

Hammer Strength Shrug (standing)
270x12
2x6 @ 360

Pullthru
2x8 @ 150

Incline situp
2x10