July 28, 2008: DE Bench

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

4 board press
185x3
225x3
275x5
285x5

HS Row
1pps x 8
3x10 @ 2pps

Lateral raise
2x10 @ 20

Pressdown
3x15 @ 100

July 26, 2008: DE Squat

Box Squat
45x5
95x2
2x2 @ 135
8x2 @245

Deadlift
135x5
225x1
6x1 @ 325

Pulldown
100x10
4x10 @ 120

Pull thru
3x9 @ 120

Lying leg raise
2x10

July 25, 2008: ME Bench

Bench Press
2x10 @ 45
95x5
135x5
185x3
225x3
245x3
275x3 (PR)

DB Bench
50x10
3x10 @ 80

CSR
90x8
3x8 @ 155

Face Pull
50x12
3x15 @ 80

Curlz
2x8 @ 30

July 22, 2008: ME Squat

Squat
45x5
95x5
135x5
185x3
225x3
275x5
315x3
355x3

Good Morning
45x5
95x5
135x5
3x5 @ 185

Step up
3x12

45 deg hypers
3x10

Pull Down abs
50x12
2x12 @ 70

Pulldown (neutral grip)
2x12 @ 120

Calf raise
2x10 @ 220

Wide Load

233 pounds
39.5 waist.

That's about 20% bodyfat. hmph.

July 20, 2008: DE Bench

Bench Press
2x10 @ 45
95x5
135x3
8x3 @ 185
225x1
245x1
275x1

4 Board Press
225x3
275x3
285x5 (!)

HS Row
1ppsx8
2ppsx8
3x5 @ 3pps

Face Pull
50x12
70x12
3x12 @ 80

Rope pressdown
4x12 @ 50

Hammer curl
3x10 @ 40

July 18, 2008: DE Squat

Box Squat
45x5
95x5
135x2
185x2
8x2 @ 225
275x2
315x2
335x1
355x1

Deadlift
135x3
225x1
6x1 @ 315
365x1
415x1 (PR)

Neutral grip pullup
7,3,3,3

Pullthru
3x8 @ 120

Incline situp
3x12

July 16, 2008: ME Bench

Bench Press
45x10
95x5
135x3
185x3
225x3
270x3 (PR)

Press
45x5
95x5
135x3
155x3

CSR
3x8 @ 145

July 15, 2008: ME Squat

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x3
345x3

Good Morning
45x5
95x5
135x5
165x5
185x5

Front Squat
45x5

Leg Ext
2x12 @ 50

45 degree hypers
4x8

Pull down abs
50x12
60x12
70x12

Pulldown
100x12
2x8 @ 150

Fatness

233.5 pounds
40 inch waist.

Gotta eat less and move more.

July 12, 2008: DE Bench

Bench press
45x10
95x5
135x3
8x3 @ 185

Close grips
185x3
225x3
245x5

July 11, 2008: DE Squat

Box Squat
45x5
95x5
135x2
185x2
225x1
8x2 @ 255

Slow, felt like shit, so called it a day.

July 6, 2008: DE Bench

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

Close Grip Bench
185x3
225x3
250x3
255x3

Row
45x5
135x5
185x5
4x5 @ 255

1 Arm DB Press
40x5
50x5
60x7

Hammer Curlz
3x8 @ 40

July 5, 2008: DE Squat

Box Squat
45x5
95x2
135x2
185x2
225x1
8x2 @ 245
275x1
335x1 (cake)
345x1

Deadlift
135x3
225x1
6x1 @ 315
365x1
405x1 (PR)

Pullup
6, 4, 3

Pullthru
3x10 @ 120

Incline situp
3x10

July 2, 2008: ME Bench

Bench Press
45x5, 5
95x5
135x3
185x3
225x3
245x3
265x3 (PR)

DB Incline
40x8
50x8
3x8 @ 70

CSR
90x8
3x8 @ 135

Face Pull
50x12
60x12
70x12
3x12 @ 80

Pressdown
50x12
2x12 @ 60

15 mins elliptical

July 1, 2008: ME Squat

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x3
335x3

Felt great - pretty easy.

Good Morning
45x5
95x5
3x5 @ 155

Step up
3x10

45 degree hypers
3x10

Ab Solo
2x15 @ 7lb

Calf Raise
3x12