Curren$y's Acquiring Aesthetics

[CurrenSy]

Gonna use this topic to keep a log of my lifting, body weight, etc.

Currently following the Simple Power Based routine.

7-16-11

Bench Press
145x8, 155x8, 165x5

Incline Dumbbell Press
30x8, 35x8, 40x8, 45x8

Military Press
75x8, 85x8

Skullcrushers
40x10, 50x10, 60x10

Abs

Calf Raises
90x10, 115x10, 135x10

[CurrenSy]

7-21-10

Deadlifts
235x8, 245x5 (real hot day, was having trouble with grip)

Lap Pulldowns
100x6, 110x6, 120x6, 130x6

Barbell Curls
40x8, 50x8, 60x8

[CurrenSy]

7-25-11

Bench Press
135x8
145x8
155x8

Incline DB BP
35x8
40x8
45x8
50x8

Barbell Rows
135x8
145x8

Skullcrushers
40x10
50x10
60x7

Abs

Calves

[CurrenSy]

7-31-11

Bench Press
145x8, 155x8, 165x8

Incline DB Press
40x8, 45x8, 50x8, 55x8

Military Press
75x8, 85x8

[CurrenSy]

8-1-11

Squat
225x5, 235x5, 245x5

Barbell Rows
135x6, 145x6, 155x6, 165x5

Barbell Curls
40x10, 50x10, 60x5

Calf Raises
60x15, 75x15, 90x15

[CurrenSy]

8-2-11

Lots of basketball today in the ****ing heat. Gonna start using my creatine mono again, it's been a minute.

[CurrenSy]

8-3-11

Deadlift
225x8, 235x8, 245x8

Barbell Pulldowns
110x6, 120x6, 130x6, 140x6

Barbell Curls
40x8, 50x8, 60x8

[CurrenSy]

8-7-11

Bench Press
155x8, 165x8, 175x4

Incline DB Press
45x8, 50x8, 55x8

Military Press
65x8, 75x8, 85x8

Skullcrushers
40x10, 50x10, 60x10

Abs*

[CurrenSy]

8-10-11

Squat
235x5, 245x5, 255x5

Barbell Rows
135x6, 145x6, 155x6, 165x6

Barbell Curls
50x8, 60x8, 70x5

Calve Raises
60x15, 75x15, 90x15

[CurrenSy]

8-14-11

Deadlift
235x8, 245x8, 255x5

Pullups
2 sets of 6 bw

Barbell Pulldowns
120x6, 130x5

Close Grip BB Cirls
50x8, 60x8, 70x5*

[CurrenSy]

8-18-11

Bench Press
155x8, 165x8, 175x3 (fail)

Incline Bench Press
40x8, 45x8, 50x8, 55x8

Military Press
65x8, 75x8, 85x6

Skullcrushers
40x8, 50x8, 60x8

[CurrenSy]

8-22-11

Incline Bench Press
135x8, 145x8, 155x8

Incline Dumbbell Press
45x8, 50x8, 55x6

Dumbbell Military Press
25x8, 25x8, 25x8

Abs
3 sets of 10

[CurrenSy]

8-26-11

Deadlift
235x3x8

Wide Grip Pulldowns
110x4x6

Barbell Curls
50x3x8

Calve Raises
95x3x15

[CurrenSy]

8-29-11

Incline Bench Press
145x2x8, 145x4

Dumbbell Bench Press
50x3x8

Dumbbell Military Press
25x3x8

Tricep Pushdowns
120x3x8

Abs

[jonbrout]

8-29-11

Incline Bench Press
145x2x8, 145x4

Dumbbell Bench Press
50x3x8

Dumbbell Military Press
25x3x8

Tricep Pushdowns
120x3x8

Abs

Why so low weight on flat bench when are you doing 45lbs more on incline? I'm your weight and i do 90 dumbbell for 8-10 reps.

Get dem weights up breh.

[CurrenSy]

Why so low weight on flat bench when are you doing 45lbs more on incline? I'm your weight and i do 90 dumbbell for 8-10 reps.

Get dem weights up breh.

School started up again man, but i'm getting back into the swing of things. gonna be doin madcows 5x5 for a bit.

Lifted the previous week, but didn't keep record.

9-12-11
Squat
135x5, 155x5, 185x5, 215x5, 245x5

Bench
90x5, 135x5, 135x5, 155x5, 175x5

Barbell Row
85x5, 100x5, 135x5, 165x5

[CurrenSy]

9-14-11

Squat
125x5, 155x5, 185x5, 185x5

Incline Bench
100x5, 135x5, 145x5, 155x5

Deadlift
135x5, 135x5, 205x5, 225x5, 245x5

Dumbell Curls
25x16, 27.5x16, 30x10

[CurrenSy]

9-17-11

Squat
135x5, 155x5, 185x5, 225x5, 255x3, 185x8

Bench
135x5, 135x5, 155x5, 175x5, 155x8

Barbell Row
135x5, 135x5, 145x5, 165x5x, 135x8

[CurrenSy]

9-20-11

Squat
135x5, 155x5, 185x5, 225x5, 245x5

Bench
135x5, 135x5, 135x5, 155x5, 165x5

Barbell Row
135x5, 135x5, 135x5, 145x5, 165x5

[CurrenSy]

9-22-11

Squat
135x5, 155x5, 185x5, 185x5

Incline Bench
135x5, 135x5, 145x5, 165x5

Deadlift
155x5, 185x5, 225x5, 245x5

Arms and Abs

[CurrenSy]

9-24-11

Squat
135x5, 155x5, 185x5, 225x5, 265x3, 185x8

Bench
135x5, 135x5, 135x5, 155x5, 185x4, 135x8

Barbell Row
135x5, 135x5, 135x5, 145x5, 165x3, 135x8

[CurrenSy]

9-26-11

Squat
135x5, 165x5, 195x5, 225x5, 265x5

Bench Press
135x5, 135x5, 145x5, 165x5, 185x5

Barbell Row
135x5, 135x5, 135x5, 145x5, 165x5

[CurrenSy]

Haven't posted in a bit, oh well. lifted once or twice since last posted, then midterm's happened, and i'm just getting back into things with a new routine.

Will be trying out a four day push pull routine.

10-17-11

DB Bench Press
60x8, 65x8, 70x8

DB Military Press
20x8, 25x8, 30x8

Squat
205x8, 215x8, 225x8

Dips
3x8

[CurrenSy]

10-18-11

Deadlift
205x5, 215x5, 225x5, 235x5, 245x5

Barbell Rows
135x5, 135x5, 135x5, 145x5, 165x5

Barbell Shrugs
135x5, 185x5, 185x5, 195x5

Barbell Curls
55x5, 65x5, 75x5

Pullups
bwX5, bwX4 (weak ****)

[CurrenSy]

10-20-11

Bench Press
135x5, 135x5, 145x5, 165x5, 185x5

Barbell Military Press
65x5, 75x5, 85x5, 95x5 (couldn't do another set, adjusting weight next time)

Squat
205x5, 215x5, 225x5, 235x5, 245x5

Dips
5x5 bodyweight

[CurrenSy]

10-24-11

Bench Press
135x5, 145x5, 155x5, 165x5, 195x5

Barbell Military Press
55x5, 65x5, 75x5, 85x5, 95x5

Squat
215x5, 225x5, 235x5, 245x5, 255x5

Dips
5x5 bodyweight

[CurrenSy]

10-25-11

Deadlift
205x8, 215x8, 225x8

Barbell Rows
135x8, 145x8, 155x8

Dumbell Shrugs
70x8, 75x8, 80x8

Dumbell Curls
22.5x16, 25x16, 27.5x16

Pullups
bwX5, bwX3

[CurrenSy]

10-31-11

DB Bench Press
65x8, 70x8, 75x4

DB Military Press
20x8, 25x8, 30x8

Squat
215x8, 225x8, 235x8

Dips
3x8

[CurrenSy]

Sick this week, just my luck. Anyways ready to go ham this sunday/monday.

[CurrenSy]

10-31-11

DB Bench Press
65x8, 70x8, 75x4

DB Military Press
25x8, 27.5x8, 30x8

Dips
3x8

Skipped squats cus i was feeling lazy, cum at me bros

[CurrenSy]

11-10-11

Deadlift
205x8, 215x8, 225x8

Barbell Rows
135x8, 145x8, 155x8

Dumbell Shrugs
70x8, 75x8, 80x8

Dumbell Curls
22.5x16, 25x16, 27.5x16

[CurrenSy]

11-14-11

Bench Press
135x5, 145x5, 155x5, 165x5, 195x4

Barbell Military Press
55x5, 65x5, 75x5, 85x5, 95x5

Dips
5x5 bodyweight

[OakleyShades]

Keep it up OP

[CurrenSy]

Keep it up OP

Thanks bruh. Gonna fit another workout or two this week, then possibly switch things up next week. I like this push/pull stuff but I think it's a bit much of the same movement for the same day. like today it was impossible doing pullups after everything I did.

11-15-11

Deadlift
215x8, 225x8, 235x8

Barbell Rows
135x8, 145x8, 155x4

Dumbell Shrugs
75x8, 80x8, 85x8

Dumbell Curls
22.5x16, 25x16, 27.5x16

Pullups
6 reps

[OakleyShades]

Subbed to your thread as well. I'll be checking back.

[CurrenSy]

11-21-11

New routine, gonna **** with a split routine for the first time in a while.


Bench press
165x6, 175x6, 185x6

Incline dumbell press
55x6, 60x6, 65x6

Dips
two sets of 6
Military press
75x6, 85x6, 95x4

Side laterals
15x6, 20x6

Rear laterals
15x6, 15x6

[CurrenSy]

11-29-11

DB Bench Press
60x8, 65x8, 70x6

DB Military Press
20x8, 25x8, 30x8

Barbell Upright Rows
55x8, 65x8, 75x8

Dips
3x8

Barbell Squats
205x8, 215x5

[CurrenSy]

11-30-11

Deadlift
225x5, 235x5, 245x5

Barbell Rows
135x5, 145x5, 155x5

Barbell Shrugs
155x5, 165x5, 175x5

Pulldowns
100x5, 120x5, 140x5

Dumbell Curls
25x5, 30x5, 35x5

[CurrenSy]

I hate winter. vacations + laziness always ruin my lifting schedule.

12-16-11

Bench Press
155x5, 165x5, 175x5

Barbell Military Press
75x5, 85x5, 95x5

Barbell Upright Rows
65x5, 75x5, 85x5

Squat
225x5, 235x5, 245x5

Dips
3x5

[CurrenSy]

12-17-11

Deadlift
225x8, 235x8, 245x8

Barbell Rows
135x8, 145x8, 155x4

DB Shrugs
75x8, 80x8

Pulldowns
100x8, 120x8, 120x6

DB Curls
25x8, 27.5x8, 30x8

Abs

[CurrenSy]

12-20-11

Going on vacation till about january 2nd in a few days, tryna do work before i have to go..

DB Bench Press
70x8, 75x8, 80x4

DB Military Press
20x8, 30x8, 32.5x8

BB Upright Row
65x8, 75x8, 85x8

Dips
3x8

[CurrenSy]

Worked out 4 days in one week, first time doing that in a very long time. Shame this good rhythm is about to be ****ed up by a two week vacation. Oh well haha

12-21-11

Deadlift
245x5, 255x5, 265x5

Barbell Rows
135x5, 145x5, 155x5

Barbell Shrugs
165x5, 175x5, 185x5

Pulldowns
100x5, 120x5, 140x5

Barbell Curls
65x5, 75x5, 85x4

Abs

[CurrenSy]

1-2-12

Bench Press
165x5, 175x5, 185x5

Barbell Military Press
85x5, 95x5, 105x5

BB Upright Row
75x5, 85x5, 95x5

Squat
235x5, 245x5, 255x5

Dips
3x5

[CurrenSy]

1-5-12

DB Bench Press
75x8, 80x8, 8x5

DB Military Press
27.5x8, 30x8, 32.5x8

BB Upright Row
75x8, 85x8, 95x8

Dips
3x8

[CurrenSy]

1-9-12

Bench Press
175x5, 185x5, 195x5

Barbell Military Press
95x5, 105x5, 115x1

BB Upright Row
85x5, 95x5, 105x5

Squat
245x5, 255x5, 265x5

Dips
3x5

[CurrenSy]

1-10-12

Deadlift
235x5, 245x5, 255x5

Barbell Rows
135x5, 145x5, 155x5

Barbell Shrugs
155x5, 165x5, 175x5

Pulldowns
100x5, 120x5, 140x5

Barbell Curls
75x5, 85x5, 85x2

[CurrenSy]

1-16-11

Bench Press
185x5, 195x5, 205x 3

Barbell Military Press
85x5, 95x5, 105x5

BB Upright Row
95x5, 105x5, 115x5

Squat
255x5, 265x5, 275x5

Dips
3x5

[CurrenSy]

1-17-12

Deadlift
235x8, 245x8, 255x8

Barbell Rows
135x8, 145x8, 155x8

DB Shrugs
70x8, 75x8, 80x8

Pulldowns
100x8, 120x8, 140x8

DB Curls
25x8, 27.5x8, 30x8

[CurrenSy]

1-19-12

DB Bench Press
70x8, 75x8, 80x8

DB Military Press
27.5x8, 30x8, 32.5x8

BB Upright Row
75x8, 85x8, 95x8

Dips
3x8

[CurrenSy]

1-23-12

Bench Press
185x5, 195x5, 205x4

Barbell Military Press
95x5, 105x5, 115x5

BB Upright Row
105x5, 115x5, 125x5

Squat
265x5, 275x5, 285x5

Dips
3x5

[CurrenSy]

1-24-12

Deadlift
245x5, 255x5, 265x5

Barbell Rows
145x5, 155x5, 165x5

Pulldowns
120x5, 140x5, 160x2

DB Curls
27.5x8, 30x8, 32.5x8

[CurrenSy]

1-30-12

Bench Press
185x5, 195x5, 205x4

Barbell Military Press
95x5, 105x5, 115x5

BB Upright Row
105x5, 115x5, 125x5

Squat
275x5, 285x5, 295x5

Dips
3x5

[CurrenSy]

2-1-12

Deadlift
255x5, 265x5, 275x5

Barbell Rows
145x5, 155x5, 165x5

Pulldowns
120x5, 140x5, 160x2

DB Curls
27.5x8, 30x8, 32.5x8

[CurrenSy]

1-2-12

DB Bench Press
70x8, 75x8, 80x8

DB Military Press
27.5x8, 30x8, 32.5x8

BB Upright Row
75x8, 85x8, 95x8

Dips
3x8

[CurrenSy]

Last week was midterms week. Did 2 workouts doing the 5/3/1 routine, feels ****ing HARD man.

gonna try the full 4 days this coming week.

[CurrenSy]

2-14-12

DB Bench Press
60x8, 65x8, 70x8, 75x8

DB Incline Press
35x8, 40x8, 45x7

Dips
2x8, 1x6

Close Grip Bench Press
4 sets of 95x8

[CurrenSy]

2-15-12

Deadlift
235x8, 245x8, 255x8

Barbell Rows
135x8, 145x8, 155x8

Pullups
1x8, 1x6

DB Curls
27.5x8, 30x8, 32.5x8, 35x8

[CurrenSy]

2-18-12

Squats
255x5, 265x5, 275x5

Leg Curls
60x8, 75x8, 90x8

BB Military Press
75x5, 85x5, 95x5

DB Curls
27.5x8, 30x8, 32.5x8

Tricep Extensions
60x8, 70x8, 80x8

Abs

[CurrenSy]

2-20-11

Bench Press
155x8, 165x8, 175x8, 185x7

Incline DB Press
30x8, 35x8, 40x8, 45x8

Dips
4x8

Incline CloseGrip BP
4 sets of 95x8

[CurrenSy]

2-22-12

Deadlift
225x8, 235x8, 245x5

Barbell Rows
135x8, 145x8, 155x8

Pull ups
1x8, 1x6

DB Curls
27.5x8, 30x8, 32.5x4

[CurrenSy]

worked out last week sorta but didn't write down my lifts. oh well.

3-5-12

Bench Press
155x8, 165x8, 175x8, 185x6

Incline DB Press
40x8, 45x8, 50x8

Dips
3x8

Incline CloseGrip BP
3 sets of 85x8

[CurrenSy]

Deadlift
225x8, 235x8, 245x8, 255x8

Barbell Rows
135x8, 145x8

Pull ups
1x8, 1x3

BB Military Press
65x8, 75x8, 95x8, 105x8

DB Curls
25x8, 27.5x8, 32.5x8

[CurrenSy]

been about 10 days... tests blablabla

3-18-12

Bench Press
165x3x5

Incline DB Press
45x4x8

Military Press
85x2x8, 85x6

Abs and calves

[CurrenSy]

3-22-12

Bench Press
165x3x5

Incline BB Press
135x3x5

DB Shoulder Press
27.5x3x8

Tricep Pushdowns
50x3x10

[CurrenSy]

3-23-12

Squat
225x3x5

BB rows
135x4x6

DB Curls
27.5x3x8

Standing calf raises
50x3x15

[CurrenSy]

3-26-12

DB bench Press
70x3x8

DB Flys
40x3x8

Incline Bench Press
135x3x8

Sevens
30x4x10, 17.5x4x10

Seated DB Military Press
40x3x8

DB Front Raises
25x3x8

Rear Delt Raises
20x3x8

Shoulder machine
60x3x8

BB Shrugs
185x3x8

[CurrenSy]

3-27-12

Preacher curls
90x3x8

DB Curls
20x3x8

Seated Hammer curls
17.5x3x8

Skullcrushers
50x3x8

Tricep pushdowns
50x3x8

CGBP
115x3x8

[CurrenSy]

3-27-12

Pullups
2x8, 1x5

Deadlift
225x3x8

Pulldowns
100x3x8

BB Rows
115x4x8 (1 set over hand, 1 set under, 1 set over, 1 set under)

Close Grip Pull Through machine thingy?
50x3x8

Weighted Hyperextensions
25x3x8

[CurrenSy]

3-29-12

Squat
225x3x5

Leg Curls
80x3x8

Hack Squats
225x3x8

Leg Press
225x3x8

Calves

Seated DB Shoulder Press
40x3x8

[CurrenSy]

3-2-12

DB bench Press
70x3x8

DB Flys
40x3x8

Incline Bench Press
135x3x8

Sevens
25x4x10, 17.5x4x10

Seated DB Military Press
40x3x8

DB Front Raises
25x3x8

Rear Delt Raises
20x3x8

Shoulder machine
60x3x8

BB Shrugs
185x3x8

[CurrenSy]

4-4-12

Pullups
2x8, 1x3

Deadlift
225x3x8

Pulldowns
120x3x8

BB Rows
115x4x8 (1 set over hand, 1 set under, 1 set over, 1 set under)

Low Rows
85x3x8

Weighted Hyperextensions
25x3x8

[CurrenSy]

4-9-12

DB bench Press
70x3x8

DB Flys
40x3x8

Incline Bench Press
135x3x8

Sevens
25x4x10, 17.5x4x10

Seated DB Military Press
40x3x8

DB Front Raises
25x3x8

Rear Delt Raises
20x3x8

Shoulder machine
60x3x8

BB Shrugs
185x3x8

[CurrenSy]

4-10-12

Preacher curls
45x3x8

DB Curls
20x3x8

Seated Hammer curls
20x3x8

Skullcrushers
50x3x8

Tricep pushdowns superset w/ reverse pulldowns
50x3x8, 30x3x8

Tricep Machine
110x3x8

Calves

[CurrenSy]

4-11-12

Pullups
2x8, 1x5

Deadlift
225x3x8

Pulldowns
120x3x8

BB Rows
115x4x8 (1 set over hand, 1 set under, 1 set over, 1 set under)

Low Rows
85x3x8

Weighted Hyperextensions
25x3x8

[CurrenSy]

4-16-12

DB bench Press
75x3x8

DB Flys
45x3x8

Incline Bench Press
145x2x8, 145x6

Sevens
25x4x10, 17.5x4x10

Seated DB Military Press
27.5x3x8

DB Front Raises
25x3x8

Rear Delt Raises
20x3x8

Shoulder machine
70x3x8

BB Shrugs
185x3x8

[CurrenSy]

4-17-12

Preacher curls
45x3x8

DB Curls
22.5x3x8

Seated Hammer curls
22.5x3x8

Skullcrushers
50x3x8

Tricep pushdowns superset w/ reverse pulldowns
50x3x8, 30x3x8

Tricep Machine
110x3x8

Calves

[CurrenSy]

4-18-12

Pullups
3x8, assisted (50lbs)

Deadlift
235x3x8

Pulldowns
120x3x8

BB Rows
115x4x8 (1 set over hand, 1 set under, 1 set over, 1 set under)

Low Rows
100x3x8

[CurrenSy]

4-19-12

Seated DB Military Press
40x3x8

Smith Upright Row
115x3x8

DB Front Raises
25x3x8

Rear Delt Raises
20x3x8

Shoulder machine
70x3x8

Smith BB Shrugs
185x3x8

DB Shrugs
70x3x8

[CurrenSy]

4-23-12

DB bench Press
75x3x8

DB Flys
45x3x8

Incline Bench Press
145x2x8, 145x7

Sevens
20x4x10, 15x4x10

Seated DB Military Press
40x3x8

DB Front Raises
25x3x8

Rear Delt Raises
20x3x8

Shoulder machine
70x3x8

BB Shrugs
185x3x8

[CurrenSy]

4-25-12

Pullups
3x8, assisted (50lbs)

Deadlift
235x3x8

Pulldowns
120x3x8

BB Rows
115x4x8 (1 set over hand, 1 set under, 1 set over, 1 set under)

Low Rows
100x3x8

[CurrenSy]

4-26-12

Seated DB Military Press
45x3x8

Smith Upright Row
115x3x8

DB Front Raises
25x3x8

Rear Delt Raises
20x3x8

Shoulder machine
70x3x8

Smith BB Shrugs
185x3x8

DB Shrugs
70x3x8

DB bench Press
65x3x8

DB Flys
35x3x8

Incline Bench Press
125x3x8

[CurrenSy]

4-30-12

DB bench Press
75x3x8

DB Flys
45x3x8

Incline Bench Press
145x3x8

Sevens
20x4x10, 15x4x10

Seated DB Military Press
40x3x8

DB Front Raises
25x3x8

Rear Delt Raises
20x3x8

Shoulder machine
70x3x8

BB Shrugs
185x3x8

[CurrenSy]

3-1-12

Preacher curls
50x3x8

DB Curls
22.5x3x8

Seated Hammer curls
22.5x3x8

Skullcrushers
50x3x8

Tricep pushdowns superset w/ reverse pulldowns
50x3x8, 30x3x8

Tricep Machine
110x3x8

Calves

[CurrenSy]

5-2-12

Pullups
3x8, assisted (50lbs)

Deadlift
235x3x8

Pulldowns
120x3x8

BB Rows
115x4x8 (1 set over hand, 1 set under, 1 set over, 1 set under)

Single Arm Machine Rows?
80x3x8

Hyperextensions
25x3x8

[CurrenSy]

3-312

Seated DB Military Press
45x3x8

Smith Upright Row
115x3x8

DB Front Raises
25x3x8

Rear Delt Raises
20x3x8

[CurrenSy]

5-8-12

DB bench Press
75x3x8

DB Flys
45x3x8

Incline Bench Press
145x3x8

Sevens
20x4x10, 10x4x10

Seated DB Military Press
40x3x8

DB Front Raises
25x3x8

Rear Delt Raises
25x3x8

Shoulder machine
70x3x8

BB Shrugs
185x3x8

[CurrenSy]

5-9-12

Pullups
3x8, assisted (50lbs)

Deadlift
245x3x6

Pulldowns
120x3x8

BB Rows
135x4x8 (1 set over hand, 1 set under, 1 set over, 1 set under)

Low Rows
100x3x8

Hyperextensions
25x3x8

[CurrenSy]

5-10-12

Seated DB Military Press
45x3x8

Smith Upright Row
115x3x8

DB Front Raises
30x3x8

Rear Delt Raises
25x3x8

Shoulder machine
70x3x8

Smith BB Shrugs
205x3x8

DB Shrugs
70x3x8

DB bench Press
65x3x8

DB Flys
35x3x8

Incline Bench Press
125x3x8

[CurrenSy]

5-14-12

DB bench Press
75x3x8

DB Flys
45x3x8

Incline Bench Press
145x3x8

Sevens
20x4x10, 10x4x10

Seated DB Military Press
40x3x8

DB Front Raises
25x3x8

Rear Delt Raises
25x3x8

Shoulder machine
70x3x8

[CurrenSy]

Pullups
3x8, assisted (50lbs)

Deadlift
245x3x6

Pulldowns
120x3x8

BB Rows
135x4x8 (1 set over hand, 1 set under, 1 set over, 1 set under)

Single Arm Machine Rows?
80x3x8

Calves

Squats
225x3x5

[CurrenSy]

5-21-12

DB bench Press
75x3x8

DB Flys
45x3x8

Incline Bench Press
145x3x8

Seated DB Military Press
40x3x8

DB Front Raises
25x3x8

Rear Delt Raises
25x3x8

Shoulder machine
70x3x8

BB Shrugs
185x3x8

[CurrenSy]

3-22-12

Preacher curls
50x3x8

DB Curls
25x3x8

Seated Hammer curls
25x3x8

Skullcrushers
50x3x8

Tricep pushdowns superset w/ reverse pulldowns
50x3x8, 30x3x8

Tricep Machine
130x3x8

Calves

[CurrenSy]

5-23-12

Pullups
3x8, assisted (50lbs)

Deadlift
245x3x6

Pulldowns
120x3x8

BB Rows
135x4x8 (1 set over hand, 1 set under, 1 set over, 1 set under)

Low Rows
100x3x8

Calves

[CurrenSy]

5-24-12

Seated DB Military Press
47.5x3x8

Smith Upright Row
115x3x8

DB Front Raises
30x3x8

Rear Delt Raises
30x3x8

Shoulder machine
70x3x8

DB Shrugs
70x3x8

DB bench Press
65x3x8

Incline Bench Press
125x3x8

Bench Press
135x3x8

Squats
225x3x5

[CurrenSy]

6-11-12

DB bench Press
70x2x8, 70x5

DB Flys
35x3x8

Incline Bench Press
125x3x8

Bench Press
135x2x8

Seated DB Military Press
35x3x8

DB Front Raises
20x3x8

Rear Delt Raises
20x3x8

Shoulder machine
50x3x8

DB Shrugs
60x3x8

Squats
225x3x5

Standing Calf Raises
75x3x8

[CurrenSy]

6-12-12

Preacher curls
50x3x8

DB Curls
25x3x8

Seated Hammer curls
20x3x8

Incline Skullcrushers
50x3x8

Tricep pushdowns superset w/ reverse pulldowns
50x3x8, 30x3x8

[CurrenSy]

6-13-12

Pullups
2x8, 1x4

Deadlift
225x3x6

Pulldowns
120x3x8

BB Rows
105x4x8 (1 set over hand, 1 set under, 1 set over, 1 set under)

Single Arm Machine Rows?
45x3x8

[CurrenSy]

Hurt ma back last wed so I skipped lifting till today. Gonna try Layne Norton's workout routine for the summer, hopefully I can stick to it.

6-18-12

Bent over rows
125x3x5

Pullups
2x6

Pulldowns
120x2x6

DB Bench Press
75x3x5

Dips
2x6

Seated DB Press
40x3x6

BB Curls
50x3x6

Skullcrushers
50x3x6

[CurrenSy]

6-19-12

Squats
225x3x5

Hack Squats
90x2x6

Leg extensions
70x2x6

Stiff legged deadlifts
125x3x5

Lying leg curls
70x2x6

[CurrenSy]

6-21-12

Bent over rows
135x6x3

Pulldowns
120x3x8

Seated cable rows
80x3x8

DB One arm rows
40x3x8

Close grip pulldowns
100x3x8

Seated dumbbell presses
40x3x8

Upright rows
85x3x8

Side lateral raises
20x3x8

[vm14]

good luck with your progress!

[CurrenSy]

7-9-12

DB bench Press
70x3x8

DB Flys
35x3x8

Incline Bench Press
125x3x8

Bench Press
135x2x8

Seated DB Military Press
35x3x8

DB Front Raises
25x3x8

Rear Delt Raises
25x3x8

Shoulder machine
70x3x8

DB Shrugs
60x3x8

[CurrenSy]

7-10-12

Barbell Curls
50x3x8

DB Curls
25x3x8

Seated Hammer curls
20x3x8

Incline Skullcrushers
50x3x8

Tricep pushdowns superset w/ reverse pulldowns
50x3x8, 30x3x8

[CurrenSy]

7-11-12

Pullups
2x8, 1x4

Deadlift
225x3x6

Pulldowns
120x3x8

BB Rows
115x4x8 (1 set over hand, 1 set under, 1 set over, 1 set under)

Single Arm Machine Rows?
45x3x8

[CurrenSy]

7-12-12

Seated DB Military Press
40x3x8

Smith Upright Row
115x3x8

DB Front Raises
25x3x8

Rear Delt Raises
25x3x8

Shoulder machine
70x3x8

DB Shrugs
70x3x8

DB bench Press
65x3x8

Incline Bench Press
125x3x8

Bench Press
135x3x8

[CurrenSy]

7-16-12

DB bench Press
70x3x8

DB Flys
35x3x8

Incline Bench Press
125x3x8

Bench Press
135x2x8

Seated DB Military Press
35x3x8

DB Front Raises
25x3x8

Rear Delt Raises
25x3x8

Shoulder machine
70x3x8

DB Shrugs
60x3x8

Squats
225x5, 235x5, 245x5

Standing Calf Raises
100x3x8

Abs

[CurrenSy]

7-17-12

Barbell Curls
60x3x8

DB Curls
25x3x8

Seated Hammer curls
20x3x8

Incline Skullcrushers
60x3x8

Tricep pushdowns superset w/ reverse pulldowns
60x3x8, 40x3x8

[CurrenSy]

Gonna rock bill starr's 5x5 for a bit, hopefully till im back at school.

7-26-12

Squat
135x5, 165x5, 205x5, 235x5, 265x5

Bench Press
90x5, 125x5, 135x5, 165x5, 185x5

Barbell Rows
85x5, 105x5, 125x5, 145x5, 165x5

Calves

Abs

[CurrenSy]

7-28-12

Squat
185x5, 205x5, 225x5, 225x5

Standing Military Press
75x5, 85x5, 95x5

Deadlift
185x5, 205x5, 225x5, 245x5

Abs

Calves