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

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 30, 2008: ME Squat

Manta Ray Low Box Squat (EFS box hole 2)
45x5
95x5
135x3
185x3
225x3
245x3
275x1
295x1
315x1

These are harder than I remembered.

Good Morning
45x5
95x5
135x5
3x5 @ 210

45 degree hypers
4x8

Pulldown abs
3x12 @ 80

Neutral Grip Pulldowns
4x12 @ 120

Seated calf raise
45x12
3x12 @ 90

October 20, 2008: DE Bench

Bench Press
2x15 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1
275x1
285x1

Close Grips
135x5
185x5
3x5 @ 225

HS DY Row
45/side x 12
4x8 @ 95/side

Lateral raise
15x12
2x12 @ 25

15 minutes elliptical

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 14, 2008: ME Squat

High Box Squat (EFS Box hole 4)
45x5
95x5
135x3
185x3
225x3
275x3
315x3
345x3 (PR)
365x1
375x1
385x1

Good Morning
45x5
135x5
185x1
3x5 @ 205

45 degree hypers
3x10

situps
2x8

Calf raise
2x8

October 12, 2008: DE Bench

Bench press
2x15 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1
275x1

4 board press
225x3
275x3
3x3 @ 305

HS Y Row
1ppsx12
4x8 @ 2pps

lateral raise
3x10

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

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

october 6, 2008: ME Squat

High Box Squat (EFS hole 4)
45x5
95x5
135x5
185x3
225x3
275x3
315x3
335x3

Had to call it quits there. I have a stomach virus or something, and I was afraid straining any harder would have catastrophic consequences. Which sucks, because I felt strong as hell.

September 24, 2008: DE Bench

Bench Press
2x12 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1
265x1

4 board press
225x3
275x3
3x3 @ 295

CSR
45x8
90x8
3x8 @ 145

Lateral raise
15x12
3x10 @ 25

Hammer curlz
2x12 @ 40

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 20, 2008: ME Bench

2 board
2x10 @ 45
95x5
135x3
185x3
225x3
275x3
305x3 (PR)

Incline press
45x5
95x5
4x5 @ 145
145x8

Pulldowns
100x12
150x8
3x10 @ 170

Face Pull
3x10 @ 100

Pressdown
50x15
2x15 @ 60

Ez bar curlz
barx8
+20x8
2x8 @ +40

Incline situps
2x12

20 minutes stationary bike.

September 18, 2008: ME Squat/Dead

Low Box Squat (EFS box, pin in hole 2)
45x5
95x5
135x3
185x3
225x2
275x3
320x3 (PR)
335x1
355x1 (Ties an all time PR)

Good Morning
45x5
135x5
3x5 @ 200

Hammer Strength leg curl
3x12 @ 90

45 degree hypers
3x9

Lying leg raise
2x12

September 16, 2008: DE Bench

Bench Press
2x12 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1

4 Board Press
245x3
2x3 @ 285
285x5

Barbell Row
45x5
135x5
225x5
275x5, 3
225x8

Lateral raise
15x12
2x9 @ 25

Hammer Curlz
2x8@ 40

I really was trying to come up with an excuse to not go, but good to hit the 285x5 off a 4 board. Skipped cardio.