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