January 23, 2009: ME Bench

Bench Press
2x15 @ 45
95x5
135x5
185x3
225x3
245x3
275x1
285x1
295x1

Incline DB press
50x8
2x12 @ 60

Barbell Row
45x10
135x5
4x5 @ 225

Face pull
3x12 @ 60

Pressdowns
3x12 @ 60

EZ curls
3 sets

January 17, 2009: ME Squat

Squat
45x5
95x5
135x5
185x5
225x3
275x3
315x3
365x1
385x1

Good Morning
135x5
2x5 @ 185

Stepups
3x10

45 degree hypers
3x12

situps
2x12

Pulldowns
3x10 @ 120

15 mins elliptical

January 15, 2009: DE Bench

Bench Press
2x15 @ 45
95x5
135x3
155x3
8x3 @ 175
185x1
225x1
245x1
265x1

Close Grips
185x5
225x5, 3

CSR
45x8
4x8 @ 90

1 Arm press
40x8
3x5 @ 50

presdowns
3x15

Reverse Grip Hang Cleans
45x8
2x8 @ 65

January 11, 2009: DE Squat

Box Squat
45x5
95x2
135x2
185x2
12x2 @ 205

Deadlift
135x5
225x1
8x1 @ 245
275x1
315x1
335x1

Stepup
3x10

Pullthru
3x10 @ 110

Pull down abs (lat)
3x8 @ 70

20 mins bike

Jaunary 9, 2009: ME Bench

Bench Press
2x15 @ 45
95x5
2x3 @ 135
185x3
225x3
3x1 @ 255

Incline db press
3x8 @ 55

BB Row
45x8
3x8 @ 145

Face Pull (lat)
3x12 @ 50

Pressdown (lat)
3x15 @ 50

Cable curls or some shit
2x8 @ 100

30 minutes treadmill

January 7, 2009: ME Squat

Squat
45x5
95x5
135x5
185x5
225x5
275x3
315x1
3x1 @ 335

Good Morning
45x5
135x5
155x5

45 Degree Hypers
2x10

Incline situps
2x10

Pulldowns
2x10 @ 110

20 minutes Stepmill.

January 5, 2009: DE Bench

Bench press
2x15 @ 45
2x3 @ 95
12x3 @ 135

Close grips
135x8
185x5
2x5 @ 195

CSR
3x10 @ 45

1 arm press
30x8
40x8

pressdown
2x12 @ 110

Hammer curls
2x12 @ 30

20 mins recumbant bike

January 3, 2009: DE Squat

Box Squat
2x2 @ 45
2x2 @ 95
2x2 @ 135
12x2 @ 185

Deadlift
135x5
8x1 @ 225

Stepups
2x8

Pullthru
2x8 @ 100

Pulldown abs (lat)
2x5 @ 100

January 2, 2009: ME Bench

Bench press
2x10 @ 45
95x8
2x3 @ 135
185x3
225x3
3x1 @ 245

Incline DB press
2x8 @ 50

BB Row
45x8
2x8 @ 135

Face Pull
2x12 @ 100

Pressdown
2x12 @ 100

Hammer curls
2x12 @ 25

15 minutes treadmill.

December 30, 2008: ME Squat

Back to it.

Squat
45x5
95x5
135x5
185x5
225x5
275x3
3x1 @ 315

Good Morning
45x5
95x5
135x5

45 degree hypers
2x8

Lying leg raise
2x8

Pulldown
2x10 @ 100

November 13, 2008: DE Bench

Bench press
45x15
45+minis x 5
95+minis x 3
8x3 @ 135+minis
185+minis x 1
225+minis x 1

Close grips
135x5
185x5
3x5 @ 230

Hammer DY Row
45/side x 8
4x8 @ 115/side

Plate raise
2x15 @ 25

DB extensions
2x15 @ 20

EZ bar curls
bar+20 x 8
2x8 @ bar+40

November 11, 2008: DE Squat/Dead

Box Squat
45x5
95x3
135x2
185x2
8x2 @ 245
275x1
315x1
335x1

Deadlift
135x5
225x1
8x1 @ 275
315x1
365x1

Leg Press
1pps x 8
3pps x 8
2x8 @ 5pps

Pullthru
3x9 @ 120

Pull down abs
50 x 12
2x8 @ 90

HS Seated Shrugs
1pps x 12
2x12 @ 2pps

November 9, 2008: ME Bench

Reverse Band Bench Press (Light bands)
135x8
185x5
225x3
275x3
315x3
345x3
365x3 (PR)
385x1

Beats the 3 rep PR from last week by 30 pounds. Fuck yeah. (sorry mom.) Shouldn't have bothered trying to hit a single, the 385 was a grinder.

Incline Press
45x5
95x5
135x3
5x5 @ 170

1 arm DB row
50x8
80x5
2x5 @ 120

Face Pull
50x12
3x9 @ 110

Pressdown
2x15 @ 60
superset with
Hammer Curls
2x15 @ 30's

November 7, 2008; ME Squat/Dead

Manta Ray Low Box Squat
45x5
95x5
135x3
185x3
225x3
275x3
295x1
315x1
335x1 (PR)

Good Morning
45x5
135x5
215x5, 3

45 degree hyper
3x10

Lying leg raise
3x12

Pulldown (neutral grip)
4x12 @ 130

Calf raise
2x12 @ 240

November 4, 2008: DE Bench

Bench Press
45x15
45+ mini bands x 8
95+ bands x 3
8x3 @ 135+ bands

Close grip press
135x5
185x5
3x5 @ 230

HS DY Row
45/side x 8
4x8 @ 100/side

Lateral raise
20x12
2x8 @ 30

Band pressdowns
2 sets

Ez bar curls
some.

November 3, 2008: DE Squat/Dead

Box squat
45x5
95x5
135x2
185x2
8x2 @ 225

Fast and strong.

Dealdift
135x5
225x1`
8x1 @ 275

Also fast and strong.

Leg press
90x8
180x8
270x8
360x8
450x8

Pull thru
3x8 @ 120

Incline situps
2x12

Shrugs (HS Seated)
90x12
2x12 @ 180

November 1, 2008: ME Bench

Reverse Band Bench (Light Bands)
135x10
185x5
225x3
245x3
275x3
315x3
335x3 (PR)
365x1
385x1 (PR)

Incline press
45x5
95x5
5x5 @ 165

1 arm DB Row
50x8
80x5
100x5
120x5

Face Pull
50x15
3x8 @ 110

Triceps pressdown
2x8 @ 80

Hammer curlz
2x15 @ 30

October 30, 2008: ME Squat

Manta Ray Low Box Squat (EFS box hole 2)
45x5
95x5
135x3
185x3
225x3
245x3
275x1
295x1
315x1

These are harder than I remembered.

Good Morning
45x5
95x5
135x5
3x5 @ 210

45 degree hypers
4x8

Pulldown abs
3x12 @ 80

Neutral Grip Pulldowns
4x12 @ 120

Seated calf raise
45x12
3x12 @ 90

October 20, 2008: DE Bench

Bench Press
2x15 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1
275x1
285x1

Close Grips
135x5
185x5
3x5 @ 225

HS DY Row
45/side x 12
4x8 @ 95/side

Lateral raise
15x12
2x12 @ 25

15 minutes elliptical

October 16, 2008: ME Bench

Floor Press
45x15
95x5
135x3
185x3
225x3
275x1
295x1
305x1 (PR)

Incline Press
45x5
95x5
5x5 @ 160

Pulldown
3x9 @ 180

Face Pull
3x8 @ 80

Pressdown
2x10

EZ curl
2x8