PR Page

Meet PRs
Squat: 330 (12/02)
Bench: 285 (12/02)
Deadlift: 385 (12/02)

Gym PRs
Squat: 385
Bench: 295
Deadlift: 415

ME Bench PRs
2 Board: 255x5, 305x3
Floor Press: 305x1
Reverse Band Press (light band): 365x3, 385x1

ME Squat PRs
Low Box Squat: 285x5, 335x3, 355x1
High Box Squat: 345x3, 385x1
Manta Ray Low Box Squat: 335x1


Other PRs
Press: 175x1, 165x3, 135x5

February 10, 2009: ME Bench

2 Board Press
45x12
95x5
135x3
185x3
225x3
245x3
275x3
295x2 (?)
315x1

Incline Press
45x5
4x6 @ 135

Bent Row
45x5
135x5
4x5 @ 225

Face Pull
3x15 @ 50

pressdown
3x12 @ 50

hammer curls
2x10 @ 40

February 8, 2009: ME Squat

Low Box Squat (hole 2)
45x5
95x3
135x3
185x3
225x3
275x3
315x3
335x3 (PR)

Good Morning
45x5
135x5
225x3

45 degree hypers
3x8

Lying leg raise
2x12

Pulldowns
120x12
2x6 @ 180

Calf raise
2x12 @ 200

PSMF, Day 1

Weight 232.5, waist 40, bodyfat 21%

Protein, EFAs, and veggies, here I come!

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