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.