9-10-04
Front Raises
12x20 12x25 12x30 12x35
Side Lat Raise
4x12x20
Rev Lat Raise
4x12x40
Seated Dbl Press
15x50 12x60 12x70 12x60

Alt Dbl Curl
12x50 12x55 12x60
Close Grip Bench
12x150 12x160 12x170 12x180
Overhead Tri-Ext(Tri-Bar)
4x12x70
Hammer Curl (Tri-Bar)
3x12x70
Pushdowns (V-Bar)-I think this exercise is the culprit that makes my elbows hurt.
4x15x45(light and slow)
Standing Ez Bar Curl
12x80 12x85 (wide grip)
12x85 12x80 (close grip)
Skull Crushers
4x10x80
Conc. Curl
14x35 13x35 12x35
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9-12-04
Squats
5x135 5x185 5x225 5x250
5x275 5x300 5x300 5x275
Barbell Lunges
3x5x135 , 2x5x145
Step Ups (10 inch Riser)
3x5x135 , 2x5x145
SLD's
5x140 5x160 5x180 5x185 5x190
Donkey Raises
50,50,40,40,30,30

Leg Tucks
25,25
Kicks
25,25
Side Leg Raise
25,25
Front Leg Raise
15,15
Ab Wheel
15,15
Twisting Cable Crunches
2x30x45lb
Broom Twist
25,25
Reg. Cable Crunch
2x25x70
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9-13-04- weighed in 237.5, gained 1/2 pound;shoulder kinda bothering me today.

Pullovers
4x12x75
Incline Dbl Press
15x50 14x60 12x70 15x50
Flat Bench Dbl Press
4x15x60
Decline Dbl Press
4x15x60

Lat Pulldown (Med. Hammergrip)
12x160 12x170 10x180 12x160
Barbell Rows
12x135 12x155 12x170
10x185 12x135 12x135
Deadlifts
10x135 10x165 10x185 10x205 10x135
Barbell Shruggs
15x135 12x185 12x205 12x225 12x245

Bike 40 minutes Level 7
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9-14-04

-Superset-
Front Raises
4x12x20
Side Lat Raise
4x12x20
-Superset-
Seated Dbl Press
12x50 12x60 12x70 10x70
Rev Lat Raise
4x12x40

Close Grip Bench
12x135 12x165 12x185 10x195 5x205(Tri's fell off!)
Alt Dbl Curls
12x50 12x55 12x60

Overhead Tri-Ext (Tri-Bar)
12x75 12x80 12x85 10x90
Skull Crushers
12x75 12x80 12x85 10x90
Light Pushdowns
4x15x50(slow)
Standing Hammer Curl (Tri-Bar)
10x90 12x80 14x70
Standing Ez Bar Curls
12x80 12x85 (wide grip)
12x85 12x80 (close grip)
Concentration Dbl Curl
3x14x35

Stationary Bike 40 minutes 25min(lev. 8)15min(lev. 6)
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9-15-04

Squats
5x135 5x185 5x225 5x250
5x275 5x300 5x320 5x300
Barbell Lunges
2x5x135 , 2x5x145 , 5x155
Step Ups (10 inch riser)
5x135 5x145 5x155 5x165 5x170
SLD's
5x135 5x185 5x205 5x225 5x235
Donkey Raises
50,50,40,40,40,30,30,30=OUCH!!!!!!!

Leg Tucks
25,25
Kicks
25,25
Side Leg Raise
25,25
Broom Twist
25,25
BN Leg Raise
3x25
Crunch
3x25

15 minutes HIIT<hate it hate it hate it.........
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