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Chest

8/23/2010

Db bench press
140x10(Push alot)
150x6
160x4
160x5
170x1

Back

8/13/2010
Pull up machine
-160x10
-160x10
-160x10
-110x10
-70x8
-50x5

Chest

8/11/2010

Flat bench flies db
50x10
50x12
80x12
85x10
90x10

Back

8/9/2010

Narrow nuetralSeated rows
80x15
80x15
130x12
160x10
180x7

8/7/2010

chest

Db bench press
140x10(Push alot)
150x6
160x4
160x5
170x1

8/5/10

back

Seated rows
130x10
150x8
170x6

Narrow grip lat pull downs

8/2/10

chest

Db flat bench
140x8
150x6
160x3
160x4
170x2

Back and biceps
Date: 3/5/2009
place: kapiolani 24


Nuetral grip pull ups
10. -70x10. -90x10

Seated rows
120x10. 140x10. 160x8

Date: 3/3/2009
Place: kapiolani 24

Chest*

Incline bench wide grip
95x15. 95x15 155x8

Db incline press
80x5. 70x6. 75x4

Incline push ups 25

Bench press*
95x15. 175x10. 185x8. 195x6

Cable cross overs*
60x12 80x7. 85x7

Decline bench press*
160x4 ds 145x5. 145x5. 155x5 negative reps *x2 (felt weak with this...

Day:feb 24, 2009
body: chest


Flies flat bench
30x15. 50x12. 60x8. 65x6

Wide grip incline bench
155x8. 165x4

Day:feb 22, 2009
Nuetral grip pull up(hang then pull)
10. 6. 4.*

Bend down rows 45x15. 65x12. 85x10. 105x8 ds 65x12m

Lat pull down. 146x10. 156x8. 167x8

Banzai
90x10. 110x8 120x6

yea i got kinda lazy carrying a notebook around while i workout but im starting to do it again

Calves,shoulders, triceps


Date:12/24/09
Duration: 120 min
Personal Record:seated BB press: was from11/04/09: 125x6x2, Now: 145x4
Skull Crushers: was from 11/20/09: 75x7x1 , Now: 90x6

...

Chest


Date:12/01/09
Duration: 60 min
Personal Record:none


Exercise:
Bench Press:95x15, 95x10, 135x12, 170x6, 185x4(negative reps), 160x5 -dropset- 135x5

Arms


Date:11/20/09
Duration: 120 min
Personal Record:Seated Incline Curls (Curled Left hand and right hand same time): was from 11/14/09: 25x6x2, Now: 27.5x5x2
Skull Crushers: was from...

Dead lifts


Date:11/19/09
Duration: 40 min
Personal Record:Dead lifts: was from 10/29/09: 315x1, Now: 320x1


Exercise:
Dead lifts:95x15, 135x12, 225x10, 315x1, 320x1, 320x1

Chest


Date:11/06/09
Duration: 60 min
Personal Record:Bench Press: was from 11/06/2009: 155x8, Now: 155x11


Exercise:
Bench Press:65x20, 115x12, 135x10, 155x11 (didn't need a spotter)

Shoulders


Date:11/16/09
Duration: 35 min
Personal Record:Seated Bent Over Lateral Raises: was from 11/12/2009: 20x8, Now: 30x10
Seated Bent Over Lateral Raises: was from 11/12/2009: 22.5x8 ,...

Yoga


Date:11/15/09
Duration: 60 min
Location:24 Fitness

*Notes*
Got a free massage after, felt extremely good after