Chubbage

234 pounds, 39 inch waist, 19%

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 12, 2008: ME Squat

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x1
345x1
365x1
385x1 (PR)
3x6 @ 265

Good Morning
45x5
135x5
3x5 @ 195

45 degree hypers
3x10

Lying leg raise
3x10

Shrugs
2ppsx15
3ppsx12
3x8 @ 4pps

Still fat

236.5, 39.5, 19%

August 10, 2008: DE Bench

Bench press
2x10 @ 45
95x5
135x3
8x3 @ 185
225x1
245x1

Closegrips
135x5
185x5
3x5 @ 225

Row
45x5
135x5
5x5 @ 225

DB OH Press (seated)
30x8
2x8 @ 60

Pressdown
100x12
3x12 @ 150

Hammer curlz
20x12
40x12

Treadmill
30 mins, 3/3 1.4 miles

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

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

August 4, 2008: ME Squat

Squat
45x5
95x5
135x3
185x3
225x3
275x3
315x1
335x1
355x1
380x1 (PR)
4x6 @ 245

Good morning
45x5
135x5
190x5

July 28, 2008: DE Bench

Bench Press
2x10 @ 45
95x5
135x3
8x3 @ 185

4 board press
185x3
225x3
275x5
285x5

HS Row
1pps x 8
3x10 @ 2pps

Lateral raise
2x10 @ 20

Pressdown
3x15 @ 100

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 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 22, 2008: ME Squat

Squat
45x5
95x5
135x5
185x3
225x3
275x5
315x3
355x3

Good Morning
45x5
95x5
135x5
3x5 @ 185

Step up
3x12

45 deg hypers
3x10

Pull Down abs
50x12
2x12 @ 70

Pulldown (neutral grip)
2x12 @ 120

Calf raise
2x10 @ 220

Wide Load

233 pounds
39.5 waist.

That's about 20% bodyfat. hmph.

July 20, 2008: DE Bench

Bench Press
2x10 @ 45
95x5
135x3
8x3 @ 185
225x1
245x1
275x1

4 Board Press
225x3
275x3
285x5 (!)

HS Row
1ppsx8
2ppsx8
3x5 @ 3pps

Face Pull
50x12
70x12
3x12 @ 80

Rope pressdown
4x12 @ 50

Hammer curl
3x10 @ 40

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 16, 2008: ME Bench

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

Press
45x5
95x5
135x3
155x3

CSR
3x8 @ 145

July 15, 2008: ME Squat

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x3
345x3

Good Morning
45x5
95x5
135x5
165x5
185x5

Front Squat
45x5

Leg Ext
2x12 @ 50

45 degree hypers
4x8

Pull down abs
50x12
60x12
70x12

Pulldown
100x12
2x8 @ 150

Fatness

233.5 pounds
40 inch waist.

Gotta eat less and move more.

July 12, 2008: DE Bench

Bench press
45x10
95x5
135x3
8x3 @ 185

Close grips
185x3
225x3
245x5

July 11, 2008: DE Squat

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

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