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  1. 01-06-2010, 08:06 AM #61
    cooperpi
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    1/6/10

    5 min elliptical

    T Bar Rows
    10X0
    10X45
    6X80
    6X80
    6X80
    6X80
    3X115

    Wide Grip Pulldowns
    10X80
    10X100
    10X120
    8X150
    3X170

    BB Curls
    10X40
    10X50
    5X60
    5X70
    3X80

    Preacher Curls
    10X25
    10X45
    10X45
    10X45

    Decline Crunches
    3X10

    Gym was so busy this morning, people everywhere. Couldn't really use the equipment I wanted.
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  2. 01-07-2010, 06:03 AM #62
    cooperpi
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    1/7/10

    5 min elliptical

    Incline BB Press
    10X45
    10X95
    5X115
    5X135
    5X155
    2X185

    DB Bench Press
    10X40
    10X50
    10X60
    6X70

    Dips
    3X10

    DB Flys
    10X30
    10X40
    10X45

    I wonder if I can do 225 on the inclined BB press? They felt alot better than a week ago. Deadlift tomorrow, gonna do 335.
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  3. 01-08-2010, 05:58 AM #63
    cooperpi
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    1/8/10

    5 min elliptical

    Big time fail.

    Squat
    10X95
    5X135

    Deadlift
    10X135
    5X185
    4X225
    2X275
    0X315

    Wanted to do 335, couldn't even do 315. Woke up feeling weak, went to the gym feeling weak, and lifted feeling weak. Gonna take today and tomorrow off, do a light workout on Sunday, avoid grip type exercises on Monday and try again on Tuesday. Setback today. Very disappointed.
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  4. 01-10-2010, 09:49 AM #64
    cooperpi
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    1/10/10

    5 min elliptical

    Squat
    10X135
    10X135
    5X185

    BB Bench Press
    10X135
    10X135
    5X185

    Pulldowns
    3X8X140

    Light/deloading day. Gonna take tomorrow off, and hopefully come back on Tuesday at full strength.
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  6. 01-12-2010, 05:48 AM #65
    cooperpi
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    1/12/10

    5 min elliptical

    Squat
    10X45
    5X95

    Deadlift
    5X135
    5X185
    5X225
    4X275
    0X315

    Depressing. I seem to have regressed, I thought the days off would have me coming back today at full strength. Couldn't do 315 when I did it twice a couple weeks ago.
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  7. 01-13-2010, 07:25 AM #66
    cooperpi
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    1/13/10

    5 min elliptical

    Incline BB Bench
    10X95
    5X135
    5X155
    5X175
    3X185
    1X195

    DB Press
    10X40
    10X50
    10X60
    6X70

    Dips
    3X10

    Tricep Extensions
    10X30
    10X60
    10X60

    Decline Crunches
    3X10
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  8. 01-14-2010, 07:31 AM #67
    cooperpi
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    1/14/10

    5 min elliptical

    BB Curls
    10X40
    10X50
    10X60
    10X60
    2X80

    DB Preacher Curls
    10X25
    10X20
    10X20

    Seated Incline DB Curls
    10X20
    15X20 half/half/full range

    Reverse BB Curls
    10X30
    10X40
    10X50

    BB Wrist Curls
    10X30
    10X40
    10X40
    10X50
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  9. 01-16-2010, 06:31 PM #68
    cooperpi
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    1/16/10

    5 min elliptical

    Pulldowns
    10X80
    10X120
    10X150
    6X180

    T Bar Rows
    10X45
    10X45
    10X70
    6X70

    Close Grip Seated Rows
    10X60
    10X60
    6X70

    Shrug Machine
    10X180
    10X270
    10X270
    10X180
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  11. 01-17-2010, 11:39 AM #69
    cooperpi
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    1/17/10

    5 min elliptical

    Squat
    10X135
    5X185
    6X225
    4X275
    4X335

    Decline Crunches
    3X10

    Not perfect for on the last set of squats, but pretty happy overall. For the crunches, perfect form on the first two sets, which is progress.

    Can't figure out why my deadlift seems to lag behind.
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  12. 01-17-2010, 07:44 PM #70
    cooperpi
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    1/17/10

    5 min elliptical

    One Arm Tricep Pulldowns
    10X30
    10X30
    10X30
    5X40

    Overhead Tricep Extensions/DB Curls Superset
    10X10/10X30
    10X15/10X35
    10X15/10X35
    5X20/5X40

    Concentration Curls
    10X30
    10X30
    10X35
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  13. 01-19-2010, 02:15 PM #71
    cooperpi
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    1/19/10

    5 min elliptical

    Deadlift
    10X135
    5X185
    5X225
    3X275
    3X315

    Good deadlift day. I have no idea why this day was good when the other days were bad. Going to try and stick to this warmup pattern.
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  14. 01-20-2010, 04:12 PM #72
    cooperpi
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    1/20/10

    5 min elliptical

    Bench Press
    10X45
    10X95
    5X135
    5X185
    4X225
    2X245

    Incline DB Press
    10X30
    10X40
    10X50
    10X60

    Incline DB Flys
    10X30
    10X35
    10X40
    10X45

    Dips
    4X10
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  16. 01-21-2010, 09:01 AM #73
    cooperpi
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    1/21/10

    5 min elliptical

    BB Curls
    10X40
    5X50
    5X60
    5X70
    5X80

    DB Curls
    10X20
    10X30
    10X30

    Incline DB Curls
    10X20
    10X30
    10X30

    Concentration Curls
    10X30
    10X35

    Wrist Curls
    10X50
    10X50
    10X50
    Reply With Quote
  17. 01-22-2010, 02:05 PM #74
    cooperpi
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    1/22/10

    5 min elliptical

    BB Press
    10X45
    5X65
    5X95
    5X115
    3X135
    2X145

    DB Shoulder Press
    10X35
    10X45
    8X50

    Upright Rows
    10X60
    10X70
    10X70
    8X70
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  18. 01-24-2010, 09:29 AM #75
    cooperpi
    Registered User cooperpi's Avatar
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    1/23/10

    5 min elliptical

    T Bar Rows
    10X45
    5X70
    5X90
    5X90
    3X115
    10X90

    Wide Grip Pulldowns
    10X100
    10X120
    10X130

    Should Shrug Machine
    10X225
    10X275
    8X315

    Close Grip Pulldowns
    10X110
    10X110

    Decline Crunches
    3X10

    Need to make back more of a priority.
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  19. 01-24-2010, 04:58 PM #76
    cooperpi
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    1/24/10

    5 min elliptical

    Squat
    10X95
    10X135
    5X185
    5X225
    5X275
    2X315
    2X315

    BB Curls/Tricep Pulldowns SS
    10X50/10X30
    10X70/10X30
    10X70/8X40

    DB Preacher Curls/Tricep Extension SS
    10X30/10X15
    10X30/10X20
    10X30/10X25

    Had good form on squats, did more volume and went as low as I could. Eyeing 345 or 355 in a week. I've put on 20 lbs in the past 2 months. I think that's enough bulking. Hate to stop eating when I feel like I'm still getting strength gains, but don't want to gain much more.
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  21. 01-27-2010, 03:50 PM #77
    cooperpi
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    1/27/10

    5 min elliptical

    Deadlift
    10X135
    5X185
    5X225
    3X275
    1X315
    0X335
    1X315

    Decline Crunches
    3X10

    Wish I could figure out what makes a good deadlift day versus a bad one. I think I might go with higher volume at 275 for a bit, then try and do 325.
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  22. 01-28-2010, 02:00 AM #78
    cooperpi
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    1/27/10

    5 min elliptical

    BB Curls
    10X40
    10X60
    10X70
    6X70

    DB Preacher Curls
    10X25
    10X30
    10X25

    Incline DB Curls
    10X20
    10X25

    Incline BB Bench
    10X45
    10X135
    5X155
    2X175
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  23. 01-29-2010, 07:21 PM #79
    cooperpi
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    1/28/10

    5 min elliptical

    DB Shoulder Press
    10X30
    10X40
    10X50
    8X55
    3X60

    Upright Rows
    10X50
    10X60
    10X70
    10X80

    Cable Flys/Front Extensions
    10X30/10X30
    10X40/10X40
    10X40/10X40

    Dips
    2X15
    1X12

    Tricep Pushdowns
    10X50
    10X60
    10X70
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  24. 01-29-2010, 07:23 PM #80
    cooperpi
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    1/29/10

    5 min elliptical

    Pulldowns Wide Grip
    10X100
    10X140
    10X160
    4X180

    T Bar Rows
    10X45
    5X70
    5X90
    5X115
    10X70

    DB Shrugs
    10X60
    10X70
    10X90

    Shrug Machine
    10X90
    10X180
    10X250

    Decline Crunches
    3X10
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  26. 01-30-2010, 05:24 AM #81
    cooperpi
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    1/30/10

    5 min elliptical

    Squat
    10X135
    5X185
    5X225
    3X275
    2X315
    4X350

    Leg Extensions
    10X100
    10X140

    BB Curls
    10X40
    5X50
    5X70
    5X80
    3X90

    BB Wrist Curls
    10X50
    10X70
    10X70
    10X70

    Behind Back Wrist Curls
    3X10X135

    Last set of squats weren't all the way down, but felt strong today. Leg extensions afterwards hurt like hell.
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  27. 02-02-2010, 05:06 PM #82
    cooperpi
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    2/2/10

    5 min elliptical

    Deadlift
    10X135
    5X185
    5X225
    5X275
    4X275
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  28. 02-03-2010, 06:23 PM #83
    cooperpi
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    2/2/10

    5 min elliptical

    BB Bench Press
    10X95
    5X135
    5X155
    5X185
    4X225
    3X245

    Dips
    2X12
    1X8

    Tricep Pushdowns
    10X40
    10X60
    6X60
    6X50

    Decline Crunches
    3X10

    Remind me not to go to the gym at 5pm again.
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  29. 02-06-2010, 09:41 PM #84
    cooperpi
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    2/6/10

    5 min elliptical

    Squat
    10X135
    5X185
    5X225
    3X275
    8X315
    3X365

    Very good squat day, after a few days off that I didn't really want to take off.
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  31. 02-07-2010, 02:14 AM #85
    cooperpi
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    2/6/10

    BB Press
    10X45
    5X95
    5X115
    5X135
    1X155 push

    Pullup
    1X9
    1X6

    BB Curls
    10X40
    10X50
    5X60
    3X70
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  32. 02-07-2010, 02:21 AM #86
    TheStuddMuffin
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    TheStuddMuffin will become famous soon enough. (+50) TheStuddMuffin will become famous soon enough. (+50) TheStuddMuffin will become famous soon enough. (+50) TheStuddMuffin will become famous soon enough. (+50) TheStuddMuffin will become famous soon enough. (+50) TheStuddMuffin will become famous soon enough. (+50) TheStuddMuffin will become famous soon enough. (+50) TheStuddMuffin will become famous soon enough. (+50) TheStuddMuffin will become famous soon enough. (+50) TheStuddMuffin will become famous soon enough. (+50) TheStuddMuffin will become famous soon enough. (+50)
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    Like the dedication; but you wont look like a God at 9% bf, my friend.
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  33. 02-08-2010, 05:39 AM #87
    cooperpi
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    2/8/10

    Yeah, f me for trying to have an original journal title, you really showed me.

    5 min elliptical

    Deadlift
    10X135
    5X185
    5X225
    5X275
    2X315
    1X325

    Decline Crunches
    3X10
    1X6

    Crunch Machine
    3X10X140
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  34. 02-09-2010, 08:07 AM #88
    cooperpi
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    2/9/10

    5 min elliptical

    BB Incline Bench
    10X45
    10X95

    felt a twang in my shoulder and stopped.

    BB Bench
    10X135
    5X185
    3X225
    2X225

    Dips
    3X12

    DB Flys
    10X30
    10X35

    Same thing in the shoulder, stopped.


    Cable Tricep Pull/Pushdowns
    10X40/10X40
    10X50/10X50

    BB Tricep Extensions
    10X50
    10X50
    8X60

    Pullovers
    10X40
    10X45
    10X55
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  36. 02-10-2010, 04:20 PM #89
    cooperpi
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    2/10/10

    5 min elliptical

    Pulldowns
    10X80
    10X100
    10X140
    10X160
    5X180

    T Bar Rows
    10X35
    8X70
    5X70
    8X95
    5X105

    Cable Rows
    10X50
    10X100
    10X120
    6X160?

    Shoulder Shrug Machine
    10X225
    10X375
    10X315

    DB Curls
    10X30
    10X40

    BB Curls
    10X60

    Out of energy, call it a day.
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  37. 02-14-2010, 12:08 AM #90
    cooperpi
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    2/13/10

    5 min elliptical

    Squat
    10X135
    5X185
    5X225
    5X275
    3X315
    1X365

    Pulled my hamstring. Wasn't using collars, weights shifted stepping back. Felt hamstring pull going down. Bad day, remind me to use collars with heavy weights.
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