Out Of School - In The Office

[MagicPunt]

11/25/08: Chest


BB Flat: 170 x 6, 6, 5

DB Incline: 65s x 4, 4

BB Decline: 155 x 6, 6

Chest Dips: +55 x 6, 6


Widened grip a bit on BB Flat from medium, will try it. Although strength wasn't there today I really hit it hard and felt good about the workout.

[MagicPunt]

11/19/08: Back


Deadlift 235 x 6, 6, 6

Pullups +15 x 6, +15 x 6

BB Row: 125 x 6, 125 x 6

Seated Row: 125 x 6, 6


Strong. Two more weeks move up on deadlifts, next week on bb row.

[MagicPunt]

11/28/08: Shoulders


BB Military: 110 x 6, 6

Arnold Press: 40s x 6, 45s x 5

Lat Raise: 25s x 6, 6

Rear Lat Raise: 30s x 6, 30s x 6

BB Shrug: 185 x 6, 6

Upright Row: 65 x 6, 6

[MagicPunt]

11/29/08: Abs

Cable Crunch: 80 x 12, 12, 12

Hanging Leg Raise: bw x 15, 15, 15

Decline Crunch: +25 x 12, 12, 12

[MagicPunt]

12/01/08: Chest


BB Flat: 170 x 6, 6, 5

DB Incline: 70s x 4, 65s x 5

BB Decline: 165 x 6, 6

Chest Dips: +55 x 6, 6

[MagicPunt]

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

[MagicPunt]

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

BB Shrug: 185 x 6, 6

Upright Row: 65 x 6, 6

[MagicPunt]

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

[MagicPunt]

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

[MagicPunt]

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

[MagicPunt]

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

Tricep Extension 65 x 6, 6

EZ Curl 65 x 6, 65 x 6

BB Wrist Curl 65 x 6, 6


Been a couple weeks since I hit arms, felt good to be back.

[MagicPunt]

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


Maxed out on BB flat with 175, felt great.
Tried BB Incline for the first time in years, placed too much stress on shoulders ... will stick with DB Incline.

Maxed on Chest Dips ... sick day

[MagicPunt]

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

BB Shrug: 185 x 6, 6

Upright Row: 65 x 6, 6

[MagicPunt]

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

[MagicPunt]

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

DB Military: 50s x 6, 5, 3

Dips: +55 x 6, 6, 5

[MagicPunt]

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

8 minute mile

[MagicPunt]

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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