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