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

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

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 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

October 11, 2008: DE Squat

Box Squat
45x5
95x3
2x2@ 135
185x2
8x2 @ 225

Easy and fast.

Deadlift
135x5
8x1 @ 225
315x1
365x1

Leg press
3x12 @ 2pps

HS leg curl
45x12
2x8@ 90

Pull down abs
2x10 @ 80

September 22, 2008: DE Squat

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

Deadlift
135x5
225x1
8x1 @ 295
315x1
365x1
405x1

1 leg press
8
2x8 @ 130

Pull thru
3x8 @ 150

Pull down abs
3x12 @ 70

September 14, 2008: DE Squat/Dead

Box Squat
2x5 @ 45
95x3
135x2
185x2
8x2 @ 255
275x1
315x1

Deadlift
135x5
225x1
8x1 @ 275
315x1
385x1

1 leg press
8
2x8 @ 110

Pullthru
2x8 @ 150

Pulldown abs
3x10 @ 70

Hot and humid today - I thought about working up a little higher on deads, but couldn't hang on to the bar, I was a big mess of chalk paste.

September 6, 2008: DE Squat/Dead

Box Squat
45x5
95x3
135x2
185x2
8x2 @ 235

Deadlift
135x5
225x1
8x1 @ 245

1 leg press
sled x 8
2x8 @ 90

Pull down abs
50x12
2x8 @ 70

August 8, 2008: DE Squat

Box Squat
45x5
95x2
135x2
185x2
225x2
8x2 @ 255
275x1
315x1
335x1

Deadlift
135x5
225x1
6x1 @ 335
405x1

Stepup
3x12
superset with
vgrip pulldown
3x12 @ 100

Pullthru
3x10 @ 120

Pull down abs
50x12
3x10 @ 80

Interval training on Elliptical
6 intervals, :30 on, 1:30 off

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 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 11, 2008: DE Squat

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

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

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

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 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

May 6, 2008: DE Squat/Deadlift

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

Deadlift
135x5
225x1
8x1 @ 275
315x1
370x1 (PR)

Step Up
BWx10
+90x2 (toe*)

Hammer Strength Shrug (standing)
180x10
270x10
3x10 @ 360

Incline Situp
3x8

* I have an ingrown toenail, and stepups bothered it.

April 26, 2008: DE Squat/Dead

Box Squat
45x5
95x2
135x2
185x2
8x2 @ 235
275x2
315x1

Deadlift
135x2
10x1 @ 245
315x1
365x1 (PR)

Step Up
BW x 10
2x8 @ +50

Hammer Strength Shrug (standing)
180x10
270x10
3x7 @ 360

Pullthru
3x9 @ 150

Pull Down abs (lat machine)
50x12
2x12 @ 60

April 19, 2008: DE Squat/Dead

Box Squat
45x5
95x5
135x2
185x2
10x2 @ 215

Deadlift
135x2
10x1 @ 225

Pulldown
160x12,12,8,8

Hammer Strength Shrug (standing)
270x12
2x6 @ 360

Pullthru
2x8 @ 150

Incline situp
2x10