Week 1 back

[grassiman]

Monday 9-10-07
Bench Press- 4x3@65%=215 4x3@70%=225 1x3@80%=275 1x3@87%=300 1x3@87%=300
DB Bench- 5x5@90lbs
DB Fly 3x10@40lbs
Bar Shoulder Press 4x8@ 145lbs
Shrugs-6x8@365lbs
DB Front Raise-3x12@25lbs
DB Lat Raise-3x12@25lbs
Bicep Circuit-10_85_/10_85_10/_85_-10_35__/10_35_/10_35_-10_70__/10_80_/10_90_
(b.bell,alt db,cable)
Tricep Circuit-10_80_/10_80_10/_80_-10_80__/10_80_/10_80_-10_7__/10_7_/10_7_
(pushdown,nb,dips)
20 minutes elliptical
Tuesday 9-11
Squat 8@55%=315 5@70%=365 5x3@80%=385
Single Leg Press 4x8=245
Hack Squat 3x10=225
Leg Press 6x5 7 plates each
Leg Curls-3x12@90
Leg Extension-3x12@100
Calf Raises 3x25@90lbs
Wednesday 9-12
Dead Lift-4x3@ 65%=265 4x3@70%=295 1x3@75%=315
Lat Pulldown wg-8=130/8=140/8=140
Lat Pulldown rev-8=120/8=130/8=140
Lat Pulldown close-8=130/8=130/8=140
Cable Rows-8__130_/8_140__/8_150__
Reverse Fly-10__80_/10_90__/10_90__
Hyper x-10__25_/10_25__/10_25
Bent Over Row Machine-3x10@100
Thursday 9-13
Bench Press 8@55%_215__ 5@70%_235__ 5x2@80%_275__
Db Incline5x5-_75__/_80__/_80_/_85__/__85_
Db Incline Fly-10__40_/10_40__/10_40__
Close Grip-10__135_/8_155__/6_155_/5___/3___
DB Shoulder Press-8__55_/8_55__/8_55__/5_60__/5_60__
Shrugs-8_315__/8_365__/8_375__/8_385__
DB Front Raise- 12_25__/12_25__/12_25__
DB Lat Raise-12_25__/12__25_/12_25__
DB Shoulder Fly-3x10@30lbs
Bicep Circuit-10_75_/10_75_10/_80_-10_35__/10_35_/10_35_-10_80__/10_90_/10_100_
(bbar,db,sbar cable)
Tricep Circuit-10_80_/10_80_10/_80_-10_25__/10_25_/10_25_-10_70__/10_80_/10_90_
(pushdwn,dbnb,rev pushdwn)
Friday 9-14
Squat 8@55%_325__ 5@70%_375__5x4@85%_390__
Leg Press 6x5_14 plates
Hack Squat 3x10_225
Single Leg Curls-12__90_/12__90_/12_90__
Single Leg Extension-12__100_/12_100__/12_100__
Single Leg Press-10_245__/10_245__/10_245__
Smith Machine Calf Raises 4x40@135
Saturday 9-15
Dead Lift-8@55%__265_ 5@70%_315__ 5x3@85%_335__
Lat Pulldown wg-8_130__/8_140__/8__150_
Lat Pulldown rev-8_130__/8__130_/8_140__
Lat Pulldown close-8_140__/8_150__/8_150__
DB Rows-10_85__/10_85__/10__85_
Seated row-10_130__/10_140__/10_150__
Reverse Fly-10_80__/10__80_/10_80__
Hyper x-10__25_/10_25__/10_25__

[grassiman]

Monday
Bench Press- 4x3@60%_225__ 4x3@65%_245__ 1@82%__295_ 1@90%_305__
DB Bench- 5x5__90_/_90__/_90__/_90__/_95__
DB Fly 3x10-10__40_/10_40__/10_40__
Decline Bench- 10x135,8x185,6x185
Cable Fly- 3x10@50lbs
Bar Shoulder Press-8_145__/8_145__/8_155__/8_155__
Shrugs-8__315_/8_365__/8_385__/8_385
Upright Row-4x8@90,100,120,120
DB Front Raise- 12_25__/12_25__/12_25__
DB Lat Raise-12_25__/12_25__/12_25__
Bicep Circuit-10_75_/10_85_10/_95_-10_40__/10_40_/10_40_-10_90__/10_100_/10_110_
(b.bell, alt. db, s.bar cable)
Tricep Circuit-10_110_/10_120_10/_130_-10_80__/10_90_/10_100_-10_7__/10_7_/10_7_
(pushdown, rev.pushdown, gravitron dips)

[grassiman]

Tuesday 9-18-07
Squat 8@40%_315__ 5@50%_325__ 5@65%_335__5@75%_350__5@82%_385__3@90%_405__2@max_ 450__
Hack Squat 3x10_225__
Single Leg Press 6x8@ 245,245,265,265,265,265
Leg Curls-12__90_/12_90__/12_90__
Leg Extension-12_100__/12_100__/12_100__
Calf Raises 5x25

[grassiman]

overall week 2 went pretty good, friday i pounded my legs pretty good even thoguh they were sore which is y it was a short workout, and saturday my back was still feelin it from wednesday, so i think im going to cut dead out on saturdays and replace it with a romainian dead or stiff leg, other than that another solid week in the gym

Wednesday 9-19
Dead Lift-4x3@60%_275__ 4x3@65%_315__ 1x3@80%_345__
Lat Pulldown wg-12__130_/12_140__/12_140__
Lat Pulldown rev-12__130_/12_140__/12_140__
DB Rows-10_85__/10_85__/10_90__
Hammer Strength High Row- 3x10@50lbs
Hammer Strength Front Pulldown-3x10@60lbs
Seated row-10_140__/10_150__/10_160__
Reverse Fly-10_80__/10_80__/10_80__
Hyper x-10_25__/10__25_/10_25__

Thursday 9-20
Bench Press 8@55%_225__ 5@70%__245_ 5x2@80%_275__
Barbell Incline5x5-_185__/_185__/_195__/_195__/_205__
Cable Fly-10_50__/10_60__/10_60__
Decline-5x5@155,175,185,185,205
Barbell Shoulder Press-8_145__/8_145__/8_145__/5_155__/5_155__
DB Shrugs-8_100__/8_100__/8_100__/8_105__/8_110__
Single arm Shrug 3x10@80
DB Front Raise- 12_25__/12_25__/12_25__
DB Lat Raise-12_25__/12_25__/12_25__
Bicep Circuit-10_85_/8_85_6/95__5_95__/20_65__-10_110_/8_120_6/_130_5_130__/20_50__-10_110_/8_120_6/_130_5_130__/20_50__ (b.bell,s.bar cable,preacher cable)
Tricep Circuit-10_120_/8_130_6/_140_5_150__/20_80__-10_100_/8_110_6/_120_5_130(pushdown, rev. pushdown

Friday 9-21
Squat 8@55%_335__ 5@70%_385__5x2@85%_405__
Front Squat 4x10@135,175,185,185
Hack Squat 3x10__235_
Single Leg Curls-12__90/12_90__/12_90__
Single Leg Extension-12_100__/12_100__/12_100__
Single Leg Press-12_245__/12_265__/12_265__
Calf Raises 4x50@45 lbs

Saturday 9-22
Dead Lift-8@55%_275__ 5@70%_325_
B.Bell bent over row- 3x10@ 135,155,155
Lat Pulldown wg-12_140__/12_140__/12__140_
Lat Pulldown rev-12_130__/12_140__/12_140__
DB Rows-10__90_/10_90__/10_95__
Seated cable row-10_150__/10_150__/10__160_
Hammer Strength High Row- 3x10@60
Hammer Strength Front Pulldown-3x10@60,70,70
Reverse Fly-10__80_/10_80__/10_80__
Hyper x-10_35__/10_35__/10_35__

[grassiman]

Mon 10-1-07
Bench- 4x3@65%_205__ 4x3@70%_225__ 1x3@75%_230__ 1x3@82%_250__
DB Bench- 5x5__90_/_90__/_90__/_90__/_90__
Decline Bench-10_185__/8___/6_190__/12_135__
DB Flys-3x10-10__40_/10_40__/10_40__
Bar Shld. Press-8_135__/8_135__/8_135__/8_135__
B.Bell Shrugs-8_315__/8_315__/8_335__/8_335__/8___
Front Raise- 12__25_/12_25__/12_25__
Lat Raise- 12__25_/12_25__/12_25__
Alt. Db Curl-10_40_/10_40_10/_40_
Preacher Curl-10_60_/10_60_10/_60_
Preacher Cable Curl-10_100_/10_100_10/_100_
Nosebreakers-10__/10__10/__
Tri Pushdown-10_150_/10_150_10/_150_
Rev. Grip Tri pushdown-10_120_/10_120_10/_120_

[grassiman]

Tue 10-2
Squat- 8@55%_315__ 5@70%_365__ 5x2@80%_425__ 1@465
Hack Squat-10_245_/10_245_10/_245_
Single Leg Press-12__275_/12_275__/12_275__/12_275__
Single Leg ext.-12_100__/12_100__/12_100__/12_100__
Single Leg curl-12__80_/12_80__/12_80__/12_80__
Calf Raises-10_135_/10_135_10/_135_

[grassiman]

Wed 10-3
B.Bell Bent Over Row 4x3@65%_145__ 4x3@70%_155__ 1x3@75%_185__ 1x3@82%_195__
H.S High Row-10_70__/10_75__/10__80_
H.S FrontPull-10_70__/10_80__/10_85__
H.S Low Pull-10__50_/10_60__/10_65__
H.S Row-10_225__/10_225__/10_225__
Pull ups-10__level 9_/10_level 9__/10_level 9__
Rev.Fly-10_80__/10__80_/10__80_
Hyper X-10_35__/10_35__/10__35_

[grassiman]

Thurs 10-4
Bench- 8@55%_185__ 5@70%_225__ 5x3@85%_255__
DB Incline- 5x5__75_/__80_/_80__/_80__/_80__
Decline Bench- 5x5_135__/__175_/_175__/_185__/_185__
Incline DB Fly-10__40_/10_40__/10_40__
DB Shld. Press-8__55_/8_55__/8_55__/8_55__
DB Shrugs-8_100__/8_100__/8__105_/8_110__/8_115__
Crazy 8/Shoulder Rot.-8_15__/8_15__/8_15__--8___/8___/8___
B.Bell Curl-10_25's__/10_25's__/10_25's__
Hammer Curl-10_35__/10_35__/10_35__
S.Bar Cable Curl-10__100_/10_100__/10_100__
Neutral Tri Pushdown-10_150__/10_150__/10_150__
DB. Nosebreakers-10_25__/10_25__/10_25__
Dips-10_6__/10_6__/10_6__

[grassiman]

Friday 10-5
Squat-- 8@55%_315__ 5@70%_365__ 5x2@85%__435_
Front Squat-12_135__/12_155__/12__155_/12_155__
Leg Press-10___/10___/10___
Leg extn.-10_110__/10_130__/10_150__
Leg Curl -10_100__/10_120__/10_130__
Calf Raises-30_135__/30__135_/30_135__

[grassiman]

Mon 10-8-07
Bench 4x3-230,255,265,275
DB Bench- 5x5@90lbs
Db Flys-10_40__/10_40__/10_45__
Alt. DB Curl-10_45__/10_45__/10_45__
Preacher Curl-10_65__/10_70__/10_75__
Preacher Cable Curl-10__100_/10_110__/10_120__
Nosebreakers-10__70_/10__80_/10_80__
Tri Pushdown-10__70_/10_75__/10_75__
Rev. Tri Pushdown-10__60_/10_60__/10_60__
Tue 10-9-07
Squat 4x3- 365,405,420,435
Single Leg Press-10__265_/10__265_/10_265__
Single Leg Curl-10_80__/10__80_/10__80_
Single Leg Extension-10_100__/10_100__/10_100__
Calf Raises 4x30- 30_135__/30_135__/30__135_/30-__135_
DB Shoulder Press 4x8-8_50__/8_50__/8_50__/8_50__
B.Bell Shrugs-8__315_/8_315__/8_315__/8_315__/8_315__
DB Front Raise- 12_25__/12__25_/12_25__
DB Lat Raise-12___/12___/12___

Thurs 10-11-07
Bench 5x5- 210,225,240,240,245
DB Incline 5x5_80__/__80_/__80_/__80_/_80__
Inc DB Fly-10_40__/10_40__/10_40__
B.Bell Curl-10_25's__/10_25's__/10_30's__
DB Hammer Curl-10_35__/10__40_/10_40__
S.Bar Cable Curl-10_100__/10__100_/10_100__
Neutral Tri Pushdown-10_75__/10_80__/10_80__
DB Nosebreakers-10__25_/10_30__/10_30__
Dips-10_6__/10_6__/10_5__ (gravitron)
Fri 10-12-07
Squat 5x5- 335,365,375,385,405
Hack Squat-10_245__/10_245__/10_245__
Leg Extension-10_130__/10_150__/10_170__
Leg Curl-10_90__/10_100__/10_110__
Calf Raises4x30- 30_155__/30_155__/30_155__/30-_155__
DB Shoulder Press-8_50__/8_55__/8_55__/8_60__
DB Shrugs-8_105__/8_105__/8_110__/8_110__/8_115__

[grassiman]

Mon 10-15-07
Bench 4x3-230,260,270,280
DB Bench- 5x5@90lbs
Db Flys-3x10 @45
Alt. DB Curl-4x8 @45
Preacher Curl-4x8@65,70,70,70
Tri Pushdown-4x8@75,75,80,80
Rev. Tri Pushdown-4x8 @60,60,65,65

[grassiman]

Tue 10-16-07
Squat 4x3- 370,410,425,440
Hack Squat-4x8@245
Single Leg Press-4x8@245
Single Leg Curl-4x8@90
Single Leg Extension-4x8@100,100,110,110
DB Shoulder Press-4x8@55,55,60,60
B.Bell Shrugs-5x8@-315,325,335,345,355
Lat Raise-4x8@35lbs

[grassiman]

Wed 10-17-07
Dead Lift 5x5- 280,300,310,320,330
B.Bell Row-4x8@135
Lat Pull Down (wg)-4x8@140
Lat Pull Down (Rev)-4x8@130
Rev. Fly-4x8@80
Thurs 10-18-07
Bench 5x5- 215.230,240,245,250
DB Incline 5x5__80_/_80__/_80__/__85_/__85_
Inc DB Fly-3x10@40
B.Bell Curl-4x8@25's
DB Hammer Curl-4x8@40
Neutral Tri Pushdown-4x8@80,80,85,85
Nosebreakers-4x8@80
Fri 10-19-07
Squat 5x5- 340,365,385,395,405
Hack Squat-4x8@245
Leg Extension-4x8@150,170,170,190
Leg Curl-4x8@110,120,120,130
Calf Raises
DB Shoulder Press-4x8@55,60,60,65
DB Shrugs-5x8@105,110,110,115,115
Upright Row-4x8@115

[grassiman]

Mon 10-22-07
Bench-10,8,6,12-205,225,230,185
DB Incline 5x5@80
Inc DB Fly -3x12@40
B.Bell Curl-3x12@25's
DB Hammer Curl-3x12@35
Neutral Tri Pushdown-3x12@80
Rope Pushdown 3x8@100

Tue 10-23-07
Squat-10,8,6,12-320,345,375,295
Single Leg Press-3x12@265
Leg Extension--3x12@170
Leg Curl-3x12@130
DB Shoulder Press-4x8-60,60,65,65
DB Shrugs-5x8-110,110,115,115

Wed 10-24-
Dead Lift-4x3-325,335,355,365
B.Bell Row-3x12@155
Lat Pull Down (wg)-3x12,120,120,130
Lat Pull Down (Rev)3x12,110,110,120

Thurs 10-25-07
Bench-10,8,6,12-205,225,235,185
DB Bench 5@90,90
Pec deck-3x12,60,60,70
Alt DB Curl-3x12,35,35,40
Preacher Curl 3x13@65
Tri Pushdown- 3x12@75
Rev Tri Pushdown-3x12@65

Fri 10-26-07
Squat-10,8,6,12-325,365,385,295
Hack Squat-3x12@245
Single Leg Extension- 3x12,90,90,100
Single Leg Curl-3x12@,70,70,80
DB Shoulder Press-4x8,60,65,65,70
B.Bell Shrugs-315,325,345,365

[grassiman]

Mon 10-29-07
Bench 4x3-235,265,275,295
DB Bench- 5x5@90,90,90,95,95
Pec Deck-4x8@70
Alt. DB Curl-4x8 @45
Preacher Curl-4x8@70,70,70,70
Tri Pushdown-4x8@140,140,150,150
Rev. Tri Pushdown-4x8-130,130,130,130

[grassiman]

Tue 10-30-07
Squat 4x3- 385,425,445,465
Hack Squat-4x8@265
Single Leg Press-4x8@275
Single Leg Curl-4x8@90
Single Leg Extension-4x8@100,100,100,100
DB Shoulder Press-4x8@65,65,70,75
B.Bell Shrugs-5x8@-325,345,365,3755,385

[grassiman]

Thurs 11-1-07
Bench 5x5225,235,245,250,255
DB Incline 5x5-80,80,80,85,85
Pec Deck- 4x8- 70,80,80,80
B.Bell Curl 4x8@70
DB Hammer Curl 4x8@40
Neutral Tri Push- 4x8 @150
Rope Tri Pushdown-4x8 @100