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    2-25 Chest/Tris DB Incline 65s x 5, 5, 5 BB...

    2-25 Chest/Tris

    DB Incline 65s x 5, 5, 5
    BB Bench 155 x 5, 4
    Chest Dips +55 x 6, 6
    Skullcrushers bar+20 x 6, 5
    Cable Pushdown 55 x 4, 52.5 x 4

    Very strong workout, felt great.
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    2-24 Back/Bis Deadlift 185 x 6, 6 --- 190 x 6...

    2-24 Back/Bis

    Deadlift 185 x 6, 6 --- 190 x 6
    Pullups x 10, 7, 5, 3
    Machine Row 150 x 5, 5
    BB Curl 65 x 4, 4
    DB Curl 25s x 6, 4

    Deadlifts and Pullups were strong, made progress. Body was...
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    Tuesday: Shoulders/Traps DB Military 45s x 5, 6,...

    Tuesday: Shoulders/Traps
    DB Military 45s x 5, 6, 5
    Push Press 85 x 5, 4
    DB Laterals 20s x 6, 6, 5
    DB Shrug 60s x 6, 6 ... 65s x 5

    Strong on DB laterals, getting stronger on presses. Good...
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    2/21: Legs Squat 185 x 5, 5, 5 Leg Press 360...

    2/21: Legs

    Squat 185 x 5, 5, 5
    Leg Press 360 x 6, 6, 5
    Leg Curl 110 x 6, 5, 5
    Calf Raise (Horizontal Seated Machine) 250 x 8, 8, 7

    Okay workout. Light on sleep likely affected it. Getting...
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    2/18 Core Cable Crunch 45 x 12, 12 Lying Leg...

    2/18 Core

    Cable Crunch 45 x 12, 12
    Lying Leg Raise x 14, 14
    Decline Crunch +10 x 15, +12 x 9
    Jump Rope x 160, 200
    Treadmill 5 minute warmup/sprint

    Abs went well, arched back during cable...
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    2-17 Chest/Tris BB Bench 155 x 4, 4 DB...

    2-17 Chest/Tris

    BB Bench 155 x 4, 4
    DB Incline 65s x 5, 5, 4
    Chest Dips +45 x 6, +55 x 5
    Cable Pushdown 55 x 5, 6
    Skullcrushers bar+25 x 4, bar +20 x 6

    I reread max-ot philosophy and...
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    2-16 Back/Bis Deadlift 185 x 5, 5, 5 Pullups...

    2-16 Back/Bis

    Deadlift 185 x 5, 5, 5
    Pullups x 9, 6, 6, 4
    Machine Row 140 x 6, 150 x 5
    DB Curl 25s x 6, 5
    BB Curl 50 x 5, 55 x 5

    I dropped weight on my deadlifts a couple of weeks ago after...
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    2012 - Return To The Gym

    2012 is here and I want to begin journaling my performance in the gym. I am an ectomorph, at 5'9 144lb. I have peaked at 160lbs ~10bf a couple of times over the past few years, usually end up falling...
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    Friday 5/15/09: Core Training Speed bag: 5...

    Friday 5/15/09: Core Training

    Speed bag: 5 minutes

    Heavy Bag: 10 minutes

    cable crunch: 3 sets

    lying leg raise: 3 sets
    _________________
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    Wednesday 5/13/09: Core Training Speed bag: 5...

    Wednesday 5/13/09: Core Training

    Speed bag: 5 minutes

    Heavy Bag: 5 minutes

    jump rope: 3 sets up to 100

    jump kicks to dummy: 3 sets each side
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    Been a while ... still lifting On a 3 day...

    Been a while ... still lifting

    On a 3 day split now w/ 3 days of boxing/cardio to get me in shape to begin brazilian jiu jitsu in a month.


    Monday 5/11/09: Bench Day

    Bench: 185 x 5, 4, 4
    ...
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    12/16/08: Abs Cable Crunch: 90 x 12, 85 x 12,...

    12/16/08: Abs

    Cable Crunch: 90 x 12, 85 x 12, 12

    Hanging Leg Raise: bw x 15, 15, 15

    Decline Crunch: +25 x 12, 12, 12
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    12/18/08: Shoulders BB Military: 110 x 6, 6...

    12/18/08: Shoulders


    BB Military: 110 x 6, 6

    Arnold Press: 45s x 6, 45s x 6

    Lat Raise: 25s x 6, 6

    Rear Lat Raise: 30s x 6, 30s x 6
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    12/15/08: Chest BB Flat: 170 x 6, 175 x 6, 5...

    12/15/08: Chest


    BB Flat: 170 x 6, 175 x 6, 5

    BB Incline: 135 x 6, DB Incline 70s x 4

    BB Decline: 165 x 6, 6

    Chest Dips: +60 x 6, 6
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    12/12/08: Arms CG Bench: 155 x 6, 6 BB...

    12/12/08: Arms

    CG Bench: 155 x 6, 6

    BB Curl: 85 x 6, 6

    Pushdown 80 x 6, 6

    Hammer Curl 40s x 6, 6
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    12/11/08: Back Deadlift 235 x 6, 6, 6 ...

    12/11/08: Back


    Deadlift 235 x 6, 6, 6

    Pullups +15 x 6, x 6

    BB Row: 135 x 6, x 6

    Seated Row: 140 x 6, 6
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    12/10/08: Chest BB Flat: 170 x 6, 6, 5 DB...

    12/10/08: Chest


    BB Flat: 170 x 6, 6, 5

    DB Incline: 65s x 6, 6

    BB Decline: 165 x 6, 6

    Chest Dips: +55 x 6, 6
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    12/06/08: Abs Cable Crunch: 80 x 12, 12, 12 ...

    12/06/08: Abs

    Cable Crunch: 80 x 12, 12, 12

    Hanging Leg Raise: bw x 15, 15, 15

    Decline Crunch: +25 x 12, 12, 12
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    12/05/08: Shoulders BB Military: 110 x 6, 6...

    12/05/08: Shoulders


    BB Military: 110 x 6, 6

    Arnold Press: 45s x 6, 45s x 5

    Lat Raise: 25s x 6, 6

    Rear Lat Raise: 30s x 6, 35s x 6
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    12/03/08: Back Deadlift 235 x 6, 6, 6 ...

    12/03/08: Back


    Deadlift 235 x 6, 6, 6

    Pullups +15 x 6, +15 x 6

    BB Row: 135 x 6, 135 x 6

    Seated Row: 125 x 6, 130 x 6
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