new journal

**howimliving** · 05-09-2011, 03:14 PM

i have been keeping an online journal on another forum for over a year but there seems to be zero activity over there. i find myself lurking over here more and more so i decided to start a journal here instead. i'm coming off a short bulk cycle (6 weeks) and starting a mild cut for summer. i will measure and post up stats tomorrow. please feel free to share advice, motivation, results, etc. thanks.

May 9th, 2011

flat barbell press
135x15 warm up
185x15
205x12
225x10
245x8

medium incline dumbell press
70x15
75x12
80x10
85x8

low incline dumbell flyes
55x15
60x12
65x10
70x8

low cable flyes (standing)
50x12
60x12
70x8
80x8

**howimliving** · 05-10-2011, 04:01 PM

May 10th, 2011

squats
135x15 warm up
225x12
275x10
315x8

leg curls (prone position)
112.5x12
125x10
137.5x8

leg extensions (seated)
150x12
162.5x10
175x8

donkey calf raises
400x15 (regular)
400x15 (toes in)
400x15 (toes out)

one sided loaded barbell squats w/ 70 lbs
3 sets of 15 per side

double dumbell swings w/ 35 lbs
3 sets of 10 per side

**howimliving** · 05-11-2011, 05:09 PM

May 11th, 2011

overhead tricep cable extension (low lunge position)
90x15 warm up
110x12
130x12
150x10

alternating dumbell curls (seated)
30x12
35x12
40x10

underhand cable press down SS w/ rope grip cable curls
130x15/90x12
140x15/100x12
150x12/110x10

tricep kickback SS w/ concentration curls
30x12/35x10
35x12/40x10
35x10/40x10
30x10/35x10

dips
BWx12
+25x10
+35x10
BWx12

**howimliving** · 05-16-2011, 02:41 PM

May 12th, 2011

v-grip lat pull downs
110x15 warm up
150x12
160x10
170x8

bent over dumbell rows
85x12
95x10
105x8

crunches
3 sets of 30

wide grip pull ups
3 sets of 12

deadlift
225x12
275x10
315x8

**howimliving** · 05-16-2011, 02:45 PM

May 16th, 2011

medium incline dumbell press
55x15 warm up
75x12
85x12
90x10

flat barbell press
205x12
225x10
235x10

decline flyes
60x12
65x12
70x10

pushups
3 sets of 15 (normal, close, wide stance)

mountain climbers on bosu ball
3 sets of 12 per side

**howimliving** · 05-17-2011, 03:28 PM

May 17th, 2011

leg press
175x15 warm up
265x12
355x12
445x12

leg curls (prone position)
125x12
137.5x12
150x10

donkey calf raises
400x15
445x15
490x15

leg extensions (seated)
180x12
192.5x12
205x10

balance board
3-1 minute reps

**howimliving** · 05-23-2011, 04:36 PM

May 18th, 2011

standing alternating dumbbell curls
25x15 warm up
35x15
40x15
45x12

dips
BWx15
BW+25x12
BW+35x10
BWx15

reverse grip barbell curl
45x15
55x15
65x12
70x12

skullcrushers
70x15
90x15
100x12
100x12

**howimliving** · 05-23-2011, 04:38 PM

May 19th, 2011

v-grip pulldown
100x15 warm up
130x12
150x12
170x12

bent over dumbbell rows w/ twist
50x15
55x15
60x12
65x12

lat isolators
110x15
120x15
130x12
140x12

stiff legged deadlift
185x15
205x15
225x12
245x12

**howimliving** · 05-23-2011, 04:53 PM

May 23rd, 2011

flat barbell press
135x15 warm up
185x12
205x12
225x10

medium incline dumbell press w/ twist at top
70x12
70x12
70x10
70x10

medium decline dumbell flyes
55x12
55x12
55x12
55x12

side planks
3 sets @ 30 seconds for each side

crunches
3 sets of 30

**howimliving** · 05-24-2011, 02:01 PM

May 24th, 2011

squats
135x15 warm up
225x12
275x12
315x12

leg curls (prone position)
125x12
137.5x12
150x10

leg extensions (seated)
205x12
205x12
205x12

calf raises on leg press
315x15
365x15
400x15
435x12

**howimliving** · 05-25-2011, 02:51 PM

May 25th, 2011

v-grip pulldown
110x15 warm up
150x12
160x12
170x12

paramount seated row
145x12
160x12
175x12
190x12

bent over dumbell row
85x12 per side
90x12 per side
95x12 per side

lateral isolators
120x12
130x12
140x12

**howimliving** · 05-26-2011, 02:10 PM

May 26th, 2011

standing curls w/ ez bar
65x15 warm up
75x12
85x12
95x12

cable press down
120x12
130x12
140x12
150x10

hammer curls on preacher station
30x12
35x12
40x12
45x10

dips
4 sets of 12 (BW only)

**howimliving** · 06-02-2011, 02:17 PM

May 31st, 2011

medium incline dumbell press w/ twist at top
60x15 warm up
75x12
80x12
85x10

flat barbell press
185x12
195x12
205x10
225x8

high incline flyes
45x12
45x12
50x10
50x10

pushups
3 sets of 15 on bosu ball

**howimliving** · 06-02-2011, 02:27 PM

June 1st, 2011

squats
135x15 warm up
275x12
315x10
315x8

donkey calf raises
400x15
400x15
400x15
400x15

leg extensions (seated)
205x12
205x12
205x10
205x10

leg curls (prone position)
112.5x12
112.5x12
125x10
125x10

box jumps
2 sets of 25

**howimliving** · 06-04-2011, 03:58 PM

June 2nd, 2011

dips
BWx15 warm up
+25x12
+35x12
+45x10

standing cable curls SS w/ upright cable row
120x12/100x10
130x12/110x10
140x12/120x10

overhead tricep cable extension (low lunge position) SS w/ side lat raises
130x12/25x10
140x12/30x10
150x12/35x10

barbell curls SS w/ seated arnold presses
75x10/40x10
85x10/45x10
95x10/50x10

**howimliving** · 06-04-2011, 04:03 PM

June 3rd, 2011

pullups
3 sets of 10 (BW only)

bent over dumbell row
75x12 per side
85x12 per side
95x12 per side

back extensions
3 sets of 10 (BW+25)

lat isolators
100x12
110x12
120x12

**howimliving** · 06-06-2011, 02:32 PM

June 6th, 2011

today was supposed to be a repeat of May 31st workout but flat barbell press kicked my a** today for some reason and ran out of energy-very disappointed but BW is down 9 pounds in 4 weeks

medium incline dumbell press w/ twist at top
60x15 warm up
75x12
80x10
85x8

flat barbell press
185x12
205x8
205x6

high incline flyes
35x12
40x12
45x12
50x12

pushups
2 sets of 15 on H-handle grips at 45 degree angle

**howimliving** · 06-07-2011, 02:34 PM

June 7th, 2011

leg press
265x15 warm up
355x12
445x10
535x8

leg extensions (seated)
205x12
205x12
205x12

single leg curls (prone position)
50x12 (L/R)
62.5x10 (L/R)
75x8 (L/R)

barbell calf raises on elevated platform
225x15
275x15
315x15

**howimliving** · 06-08-2011, 03:24 PM

June 8th, 2011

wide-grip pulldown
120x15
150x12
160x10
170x8

lat cable pull-in
70x12
80x12
90x12
100x10

paramount seated row (vertical close-grip)
115x12
130x12
145x10
160x8

back extensions
3 sets of 15 (BW+25)

**howimliving** · 06-10-2011, 02:15 PM

June 10th, 2011

standing barbell curls
45x15 warmup
95x12
105x10
110x10

dips
BW+25x10
BW+35x10
BW+45x10
BWx15

reverse grip cable curls SS w/ reverse grip bench press
90x15/135x12
100x12/155x10
110x10/165x8

alternating dumbell curls (sitting) SS w/ overhead tricep cable extension (low lunge pos)
30x12/130x15
35x12/140x12
40x12/150x10

**howimliving** · 06-11-2011, 02:37 PM

June 11th, 2011

barbell shrugs
225x15 warm up
275x12
315x10
365x8

incline reverse flyes
30x15
35x12
40x10
45x8

upright cable row-overhand grip
110x15
120x12
130x10
140x8

seated arnold presses
40x15
45x12
50x10
55x8

**howimliving** · 06-13-2011, 10:45 AM

June 12th, 2011

25 pullups
50 deadlifts w/ 135 lbs
50 pushups
50 box jumps @ 24 inch
50 floor wipers w/ 135 lbs
50 clean and press w/ 35 lb
25 pullups

20 minutes, 57 seconds

f*cking box jumps kick my a**

**howimliving** · 06-13-2011, 03:25 PM

June 13th, 2011

flat barbell press
135x15 warm up
185x12
225x8
225x8

low incline flyes
50x12
55x10
60x10

overhead cable press
90x12 (L/R)
100x12 (L/R)
110x12 (L/R)

high incline close grip dumbell press
45x12
50x10
55x8

**howimliving** · 06-14-2011, 02:53 PM

June 14th, 2011

squats
135x15 warm up
275x12
315x10
315x8

calf raises on leg press
355x15
355x15
355x15

leg curls (prone position)
100x15
112.5x15
125x15

donkey calf raises
400x12 (toes regular stance)
400x12 (toes pointed in)
400x12 (toes pointed out)

leg extensions (seated)
205x12
205x10
205x8

**howimliving** · 06-15-2011, 02:11 PM

June 15th, 2011

overhead tricep extension (dumbell)
55x15 warm up
70x12
80x10
90x10

cable push down w/ rope SS w/ cable kickback
100x10/40x8 (L/R)
110x10/30x10 (L/R)
120x10/30x10 (L/R)

dips
BWx12
BW+25x10
BW+35x8

**howimliving** · 06-16-2011, 02:47 PM

June 16th, 2011

pullups
3 sets of 10 (BW only)

lat cable pull-in
90x12
110x10
130x10

low dumbell row
80x12 (L/R)
90x10 (L/R)
100x10 (L/R)

extensions
3 sets of 12 (BW only)

**howimliving** · 06-17-2011, 03:00 PM

June 18th, 2011

dumbell curls (sitting) SS w/ overhead dumbell press
20x15/30x15 warm up
30x12/60x12
35x12/65x12
40x10/70x10

cable curls SS w/ upright cable row
110x12/110x10
120x12/120x10
130x12/130x10

side lateral raises SS w/ pin-wheel curls
20x12/30x12
25x10/35x10
30x10/40x10

**howimliving** · 06-27-2011, 02:15 PM

June 27th, 2011

low incline dumbell press
55x15 warm up
85x12
90x10
100x8

flat flyes
70x10
75x10
60x10

decline dumbell press w/ twist at the top
65x10
75x10
80x10

**howimliving** · 06-28-2011, 03:30 PM

June 28th, 2011

squats
135x15 warm up
225x12
275x10
315x8

leg extensions (seated)
180x12
192.5x10
205x8

donkey calf raises
400x15
400x15
400x15

glute ham raises
3 sets of 10

**howimliving** · 06-29-2011, 04:02 PM

June 29th, 2011

wide-grip pulldown
130x15 warm up
170x12
180x10
190x8

bent over dumbell row
85x12
95x10
105x8

lying super pull overs
85x12
90x10
95x8

pullups
3 sets of 10 (BW only)

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