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

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

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 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.

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 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

October 16, 2008: ME Bench

Floor Press
45x15
95x5
135x3
185x3
225x3
275x1
295x1
305x1 (PR)

Incline Press
45x5
95x5
5x5 @ 160

Pulldown
3x9 @ 180

Face Pull
3x8 @ 80

Pressdown
2x10

EZ curl
2x8

October 8, 2008: ME Bench

Floor Press
45x5
95x5
135x3
185x3
225x3
245x3
275x3
285x1
295x1
300x1

Incline Press
45x5
95x5
5x5 @ 155

Pulldown
4x8 @ 180

Face Pull
2x8 @ 110

pressdown
2x15

September 12, 2008: ME Bench

2 Board press
45x10, 10
95x5
135x3
185x3
225x3
245x3
265x3
275x3
285x3 (PR)
315x1
325x1

I think that's just 5 pounds off an all time PR!

Incline press
45x5
95x5
5x5 @ 140

Pullups
6x4

Face Pull
4x15 @ 110

Pressdown
3x12 @ 110

20 mins elliptical

September 4, 2008: ME Bench

Bench Press
2x10 @ 45
95x5
135x3
185x3
225x3
245x1
275x1
295x1 (PR)

Incline Press
45x5
95x5
5x5 @ 135

Pullups
5x4

Face Pull
4x15 @ 100

Pressdown
3x12 @ 100

Treadmill, 30 mins.

August 16, 2008: ME Bench

Bench Press
2x10 @ 45
95x5
135x3
185x3
225x3
245x1
265x1
275x1
290x1 (PR)
3x6 @ 205

Pullup
5,5,4,4,4,2 (24)

Face Pull
4x11 @ 90

Pressdown
3x15 @ 60

30 mins treadmill, 1.5 miles, 3.5/3.1

August 6, 2008: ME Bench

Bench Press
2x10 @ 45
95x5
135x3
185x3
225x3
245x1
275x1
285x1 (PR)
4x6 @ 185

Pullup
4x5

Face Pull
60x15
4x10 @ 90

Rope pressdown
3x12 @ 60

EX bar curlz
20x8
40x8,8

20 mins elliptical

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 16, 2008: ME Bench

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

Press
45x5
95x5
135x3
155x3

CSR
3x8 @ 145

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

June 11, 2008: ME Bench

Bench Press
45x10
95x5
135x3
185x3
225x3
250x3
255x3

DB Incline press
50x8
3x8 @ 65

Hammer Strength Row
90x8
3x8 @ 200

Face pull
3x15 @ 150

June 4, 2008: ME Bench

Bench Press
45x10
95x5
135x3
185x3
225x3
245x3

Incline DB Press
50x8
3x8 @ 60

HS Row
90x8
3x8 @ 180

Face Pull
3x12 @ 150

May 3, 2008: ME Bench

2 Board Bench Press
45x5
95x5
135x5 185x5
215x5
245x5(PR)
255x5(PR)

DB Bench
60x10
75x10
2x10 @ 80

Cable Row
100x10
4x10 @ 170

Face Pull
50x10
70x15
3x12 @ 80

Pressdown
4 sets
Hammer curl
2x15

April 24, 2008: ME Bench

2 Board Bench Press
45x5
95x5
135x5
185x5
215x5
235x5

DB Bench Press
60x10
70x10
2x10 @ 75

Cable Row
100x10
4x10 @ 160

Face Pull
50x10
3x15 @ 70

Pressdown
4x15

Hammer curl
2x10

April 16, 2008: ME Bench

Bench Press
45x5
95x5
135x5
185x3
225x1
245x1
265x1 (PR)

DB Bench
50x10
60x10
70x10

Cable Row
3x10 @ 150

Face Pull
50x12
2x12 @ 70

Rope pressdown
3x15