7/12 Legs

Leg ext- 170 x 8, 170 x 10, 180 x 9

Front squat 155 x 5, 155 x 5 i was going for more but then i got this really sharp pain right above my knee cap

Sumo db squat- 90lb db + 45lb on belt x 3 took a brake and thought my knee was fine but i was wrong :/ could not do anything more that involved bending my leg >:O

sincgle calf raise- 45 x 25, 50 x 25, 50 x 25, 50 x 25

7/8 7/9

7/8 Chest and bis

db inCLINE bench-55s x 8, 60s x 7, 60s x 8

BB bench- 155 x 8, 155 x 8, 155 x 6

Dips- 50 x 6, 50 x 6, 50 x 8

BB Curl- 75 x 10, 85 x 6, 85 x 6

Rope Curl- 60 x 10, 60 x 10, 60 x 9

7/9 Back and hammies

Lat pulldown- 150 x 8, 160 x 8, 160 x 7

Deads- 225 x 8, 235 x 8, 245 x 8

DB Row- 55 x 12, 60 x 12, 65 x 12

Pullover- 45 x 11, 50 x 10, 50 x 12

Leg curl- 140 x 10, 140 x 12, 140 x 10

7/7 Legs

Leg ext- 150 x 8, 150 x 11, 160 x 10,

Front squat- 135 x 6, 155 x 6, 165 x 7 i can do more weight than this its just the bar digging into my shoulder kills me

Sumo DB squat (i stood on 2 benches this time to get a better ROM)- 80 x 12, 90 x 12, 90 x 15 would it be the same if just attached weight to my dip belt and did it with that?

Step ups- 35 x 10, 35lbs, 45lbs after the first set i just walked up and down the stairs twice skipping a step on the way up, felt a better burn like this

Single calf rise- 45 x 25, 45 x 25, 45 x 25, 45 x 25, 45 x 25

7/6 Delts and tris

Seated press- 85 x 12, 95 x 10, 100 x 8

Side laterals- 30s x 12, 30s x 11, 35s x 10

Front raise- 15s x 12, 15s x 10, 10s x 12 (started doing it against the wall b/c i was leaning a lot)

Tri press (wasnt quite sure what you wanted me to do so i did close grip bench)- 135 x 8, 135 x 7, 135 x 6

Tri ext- 55 x 7, 50 x 12, 50 x 10

7/4 Back and Hams

Lat pulldown- 160 x 6,

Deads- 185 x 8, 225 x 6, 225 x 8 (i recorded myself on the last set for a form check and I think my ass is to high. my back is parallel to the ground but is arched :/)

DB bench row- 55 x 12, 60 x 12, 60 x 10

DB Pullover- 40 x 12, 40 x 10, 40 x 10

Leg Curl- 130 x 10, 130 x 10, 130 x 12

7/3 chest and bis

In DB press- 70s x 7, 70s x 7, 70s x 8 (now i just realized that you mean INCLINE and not IN so next time i will take that into consideration)

BB bench- 155 x 8, 155 x 7, 155 x 6

Dips- 45 x 6, 45 x 10, 45 x 12

BB curl- 75 x 6, 80 x 6, 80 x 6

Rope curl- 60 x 8, 60 x 8, 60 x 8

I did some rest-pause sets(the ones where you go till failure then rest the do a few more reps) and on arms I did what the Max OT thing said about for arms the resistance should be twice as slow as the contraction. also they said no forced reps. what are your ideas about the resistance should be twice as slow as the contraction and forced reps? (hope that makes sense)

7/2 Legs

Leg ext- 160 x 10, 170 x 10

Front squat- 135 x 8, 155 x 6, 155 x 6

Sumo DB squat- 65 x 10, 90 x 12, 55s x 10

DB step ups- 55s x 5, 35s x 7 (assuming you want 10 on each leg, and is a jumping step up or like a pilates step up?)

Calf single (assuming single leg calf raises)- 200 x 20 (leg press), 30s x 20 (holding DBs), 45 x 20 (dip belt), 55 x 20, 55 x 20 ... was just trying different waays of doing thi exercise and i like the dip belt the best

6/16 Back and shoulder

Pull ups- 7, 7, 9, 8

Cable row- 150 x 8, 150 x 8/d

DB Row 55 x 12, 55 x 12

Military press- 95 x 8, 100 x 10, 100 x 8

Side ups - 15s x 12, 15s x 12/d

my weight is ~158 i havent weighed myself first thing in the morning before i eat in a while :/ ill make sure to do that tomorrow, and yes i have been following the meal plan you have sent me thanks

6/16

my dad owns the place where i work out and i just use his computer to record everything and he hasnt been up there so neither was the computer. but ive been on schedule and actually made some nice gains. right now im 11 days out anything i should be doing differently? and can u send me my peak weak schedule asap so i can review it and be prepaired

6/9 Legs

leg ext.- 180 x 8, 190 x 7, 200 x 7

front squat- 135 x 5, 135 x 5, 135 x 5 this exercise should shoot up soon once i get used to it

reverse hyers- 25 x 12, 25 x 12, 25 x 10

Sumo DB (sumo deadlift?)- 225 x 5, 225 x 5

calf raise- 185 x 25, 195 x 25, 200 x 25

6/9 Back and shoulders

Pull ups- 8, 8, 8, 8

Seated cable row- 150 x 8, 150 x 8/d

1 arm db row- 50 x 10, 50 x 10

Push/DB stand- i didnt remember what you said this one was so i did bb military press 95 x 6, 95 x 8, 95 x 6

Side ups- im assuming this is where i have my arms and my sides and just raise them sideways: 10s x 12, 10s x 12, 15s x 10

6/8 Chest and arms

DB Pres- 80s x 4, 80s x 4, 80s x 3

in db press- 65s x 5, 55s x 8, 55s x 10

Flys- 35s x 12, 45s x 8

Con curl- 35 x 6, 30 x 8, 30 x 8

Close BB press- 135 x 6, 135 x 8, 135 x 6

DB Curl- 25 x 12, 25 x 12, 25 x 12ss
DB KB- 25 x 8, 25 x 10, 25 x 10

6/7 Legs

Leg ext- 170 x 8, 180 x 7, 190 x 6

Front squat- this was my first time diong these and i couldnt hold up the weight on my shoulders so i just put on 135 and held it there

reverse hypers- 12, 20 x 12, 20 x 10

Sumo deadlift (assuming thats what sump db meant)-135 x 10, 185 x 10, 185 x 8

calf raise- 185 x 25, 185 x 24, 185 x 25

Hey sorry I havent had a computerto update this but did the last rotation with normal lifts and im switching to routine c today

6/1 Back and shoulders

Lat pulldown- 160 x 6, 160 x 6/d

BB Row- 135 x 5, 135 x 5

Closegrip pullldown- 130 x 10, 140 x 10, 140 x 10

Upright row- 95 x 5, 90 x 6, 85 x 8

Shoulder press machine- 160 x 6, 160 x 5/d

Rear delt raise- 40x x 12, x 12, x 12

at the end of this i did the 15minute P90x ab ripper which destroyed me. and do you think i'll be contest ready by june 27th? im just nervous because i dont wanna embarrass myself on stage because i dont look good enough :/

5/31 Chest/Arms

DB Press- 80s x 4, 80s x 2.5, 80s x 3

weighted dips- 50 x 10, 50 x 10

BB press- 145 x 10, 145 x 10, 145 x 9

BB Curl- 85 x 6, 85 x 5/d

tri pressdown- 90 x 10, 90 x 9/d

Ropecurl- 65 x 8, 60 x 8ss
tri ext- 55 x 10, 55 x 10

Preacher- 80 x 6/d

5/30 Legs

Leg press- 380 x 8, 380 x 8/d

SLDL- 185 x 8, 185 x 6 (i must not be doing these right because i dont feel it in my hamstrings at all)

Squats- as soon as i put weight on the bar my ankle was hurting. found out i just strained my achillese (spelling?) tendon so i did leg ext and reverse hypers in place of squats

Leg ext- 160 x 10, 160 x 10/d

Leg curl- 140 x 8, 140 x 8/d

Reverse hypers- 15lbs x 10, x 10, x 10 ( iwas holding a 15lb medicine ball)

Calfs- i did a half ROM calf raise on the leg press. i went down as far as i could slowly then came halfway up slowly, any farther upp hurt my ankle :/

5/28 Back and shoulders

Lat pull down- 170 x 5, 160 x 6/d

BB Row- 115 x 6, 125 x 5, 130 x 5

Close grip pulldown- 140 x 12, 140 x 10

Upright Row- 85 x 8, 85 x 9, 90 x 6

Shoulder press- 160 x 8, 160 x 6/d

Rear delt raise- 40s x 12, 45s x 10, 45s x 10

my suits are supposed to come today so ill take the pics and video tonight if they do

5/27 Chest and arms

DB Press- 80s x 5, 80s x 1.5 (no idea whaat happened that set), 80s x 6

Weighted dips- 45 x 15, 55 x 8

BB Press-145 x 10, 145 x 6, 135 x 12

BB Curl- 85 x 5, 85 x 6/d

Tri pressdown- 90 x 10, 90 x 9/d

Rope Curl- 60 x 10, 65 x 9ss
Tri ext- 55 x 12, 55 x 12

Preacher curl- 70 x 12/d

My sickness went away, I just have a bit of a sore throat but nothing major. Felt really good and strong. I'm waiting to get my posing suits to take pic and the vid but its been almost 3 weeks so i might jut do it in my boxers :/ and my weight is about 158

I did 2 sets of calf raises btw and one set of reverse3 hyperextentions... forgot to put that in

5/26 legs

Leg press- 400 x 6, 400 x 8/d

Still leg dl- 135 x 8, 135 x 8, 145 x 8

Squat- 185 x 5

Calf raise- 185 x 15,

I started feeling sick right as I started with squats so /i just did some calf raises and called it a day :/ im going to the doctors office tomorrow so hopefully theyll give me a good antibioatic. Also Im about 5 1/2 weeks outs should I be changing anything up? (im gonna send you pics and a vid of my posing routine either today or later this week)

Chest/arms and back/shoulders

I forgot to write these two days in my book but everything stayed pretty much the same. Except for back today but I think I have strep throat so thats why >.<

5/21 Legs

Leg press- 380 x 10, 380 x 10, 380 x 8/d

Leg ext- 140 x 12, 150 x 12, 160 x 10/d

Leg curl- 140 x 8, 140 x 10/d

Calf raises- didnt keep track just made sure to get a burn

I didnt have much time today so I did this quick leg workout

after i jumped rope until i messed up then hopped onto a balance board and ran through my mandatories (i really dont want to fall over on stage) did that 3 times

5/19 and 5/20

5/19 Chest and arms

DB Bench- 80s x 4 1/2, 80s x 5, 80s x 3

Weighted Dips- 45 x 8, 45 x 10

BB Bench- 145 x 10, 150 x 10, 205 x 2(negative)

BB Curl- 85 x 6, 85 x 6/d

Tri pressdown- 90 x 10, 90 x 10/d

RopeCurl- 60 x 10, 60 x 8ss
Tri ext.- 50 x 12, 50 x 10

Preacher curl- 70 x 10/d

5/20 back and shoulders

Lat pulldown- 160 x 6, 170 x 5/d

BB Row- 115 x 5, 125 x 5, 115 x 6

Close grip lat pulldown- 130 x 10, 140 x 10

Upright row (tried it on the ez curl bar today)- 70lbs+bar x 6, x 7, x 8

Shoulder press machine- 170 x 6, 150 x 8/d

Rear delt raise- 35 x 12, 35 x 10

Now on the day of the competition I put on that jan tana stuff + some oil ? and also idk how to put any of that on and idk any1else who does

5/17 Legs

Leg press- 360 x 10, 380 x 10/d

SL Deadlift- 135 x 8, 145 x 10

Squat- 185 x 8, 185 x 7, 185 x 5

Leg Curl- 150 x 6, 150 x 5/d

Calf raise- 185 x 20, 185 x 20, 185 x 20

5/15 , 5/16

5/15 Chest and Arms

idk what it was but i was really weak this day
DB Bench- 80s x 3, 80s x 3, 80s x 2

Weighted Dips- 45 x 6, 45 x 6

BB Bench- 135 x 10, 135 x 10, 135 x 8

BB Curl- 85 x 6, 85 x 5/d

Tri pressdown- 90 x 6, 95 x 6/d

Rope curl- 60 x 6, 60 x 8ss
Tri Ext-55 x 8, 55 x 10


5/16 back and shoulders (i threw in some curls for my left bicep because its noticably smaller than my right)

Lat pulldown- 160 x 6, 170 x 5/d

BB Row- 115 x 5, 115 x 5, 125 x 5 (focusing on perfect form cuz it was bad before)

Clsoegrip pulldown- 130 x 10, 140 x 10

Upright row- 85 x 8, 85 x 8, 90 x 6

Shoulder press machine- 170 x 4, 160 x 5/d

Rear delt raise- 40s x 10, 40s x 12, 40s x 12

5/13 Legs

Today I did VertiMAX (http://www.vertimax.com/) for my legs and then calf raises with the leg press. After I jumped rope with jump soles (http://www.jumpusa.com/p14.htm) on for about 10 minutes.

5/12 Back and Shoulders

Lat Pulldown- 160 x 6, 170 x 5/d

BB Row- 135 x 5, 135 x 5, 115 x 5 (corrected form >.<)

Close grip pulldown- 130 x 10, 130 x 10

Upright row- 85 x 8, 90 x 8, 90 x 6

Shoulder press machine- 160 x 7, 170 x 5/d

Rear delt raise- 35 x 12, 35 x 12, 35 x 12

5/11 Chest and Arms

DB Bench- 80s x 6, 90s x 4 (lots of spotter help), 80s x 5

Weighted Dips- 45 x 8, 50 x 8

BB Bench- 145 x 12, 145 x 10, 140 x 10

BB Curl- 85 x 6, 90 x 6/d

Tri pressdown- 90 x 6, 90 x 6/d

Rope Curl- 60 x 10, 70/60 x 10, 60 x 8
Tri Ext- 60 x 7, 55 x 10, 55 x 8

Can you send me the posing video from when I came over and the link to the relaxed poses? I cant find it on youtube :/

5/5 Back and shoulders

Lat Pulldown- 160 x 6, 170 x 5/d

Row- 135 x 5, 135 x 5, 135 x 5

Close pulldown- 140 x 10, 140 x 10

Up rightt row- 75 x 10,85 x 6, 85 x 8

Shoulder Press- 160 x 6, 170 x 5/d

Rear Delt Raise- 35 x 12, 40 x 10, 40 x 10

5/2 Chest/ Arms

DB Press- 80s x 5, 80s x 4, 80s x 4

Weighted Dips- 46 x 6, 45 x 8

BB Bench- 145 x 10, 150 x 10, 155 x 8

BB Curl- 85 x 6, 85 x 6/d

Tri Down- 100 x 6, 90 x 6/d

Rope Curl- 60 x 8, 60 x 10, 60 x 10ss
Tri Ext.- 60 x `10, 60 x 10, 60 x 10

I get 2 30 min phone calls correct? Because I want to follow up with everything I need to get done to compete, like tanning, oil, suits, and actually signing up and stuff.

4/30 Legs

Leg ress- 360 x 12, 380 x 10/d

Stiff leg DL- 135 x 8, 135 x 8, 145 x 8

Squat- 135 x 10, 155 x 8, 155 x 6 (the stiff legs killed my lower back)

Leg Curl - 140 x 10, 150 x 10/d

Calf Raise- 155 x 20, 175 x 19, 175 x 20

4/29 Back and Shoulders

Lat pulldown- 150 x 8, 170 x 5/d

BB Row- 135 x 5, 135 x 5, 140 x 5

UP Row- 85 x 8, 85 x 8, 90 x 8

Shoulder Press- 160 x 8, 160 x 8/d

Rear Delt Raise- 30 x 12, 35 x 12, 35 x 10

O btw my mom sent you a check in the mail

4/28 Chest/Arms

DB Bench- 80s x 6, 80s x 5, 80s x 3

Weighted Dips- 45lbs. x 8, 45 x 8

BB Bench- 140 x 12, 145 x 12, 150 x 10

BB Curl- 85 x 6, 85 x 6/d

Tri Pressdown- 90 x 8, 100 x 5/d

Rope Curl- 60 x 10, 60 x 10, 60 x 8ss
Tri Ex.- 55 x 10, 55 x 10, 55 x 10

I tried the 10 sprint HIIT.... I only made it to 3 sprints >.< I'm gonna have to work on that :/ Now what else do I need to compete? Like oil, suits, and when to tan? Stuff like that

4/9 Chest and Arms

DB Press- 80s x 4, 80s x 4, 80s x 3

Weighted Dips- 45lbs x 5, 45 x 8, 45 x 7

BB Bench- 135 x 12, 140 x 11, 140 x 7

BB Curl- 75 x 8, 85 x 5/d

DB Ext.- 55 x 12, 55 x 7, 50 x 12

Rope Curl- 60 x 10, 70 x 8, 60 x 8

Tri pressdown- 60 x 15, 80 x 6/d

I mixed up the order a bit because someone was using the tri pressdown so I just switched it with the Ext. I am going to come Saturday at 9am with my friend and maybe my cousin. I would bring my cousin because my family is coming out for Easter and I dont want to leave him home, and I want to bring my friend so he can also learn how to pose for when I don't practice in front of a mirror

3/20 3/23 3/24

3/23

LegsLeg ext.- 170 x 12, 180 x 10, 180 x 10

Squat(ATG)- 225 x 4, 225 x 3, 225 x 2

Leg Curl- 150 x 10, 170 x 6/d

Leg press- 400 x 10, 360 x 12/d

Calf Raise- random shit to get a good burn

Back/Shoulders 3/20

Lat Pull Down- 160 x 6, 170 x 6/d

T-bar Row- 100 x 10, 100 x 12, 100 x 10

Rope Pulldown - 130 x 10, 130 x 10

BB Shoulder Press- 95 x 8, 95 x 10, 95 x 6

Side raise- 30s x 10, 35s x 8ss
Front Raise- 15s x 10, 15s x 8

Chest/Arms 3/24

BB Bench- 185 x 5, 195 x 4, 185 x 5

DB Press- 70s x 8, 70s x 8, 70s x 8

DB Fly- 45s x 10, 45s x 10

Preacher Curl- 90 x 10, 90 x 8/d ss
Rope Pressdown- 70 x 10, 70 x 10/d

Hammer Curl- 50lbs + bar (not bb) x 10, x 10ss
Dips- 15, 45lbs x 5

3/19 Chest/Arms

BB Bench- 185 x 5, 185 x 5, 185 x 5

DB Bench- 70s x 8, 70s x 7, 70s x 8

DB Fly- 40s x 10, 40s x 10

Preacher- 90 x 10, 90 x 10ss
Rope Down- 70 x 10, 70 x 10

Hammer Curl- 50 x 10, 50 x 10ss
Dips- 12, 12

When are you able to do the one on one session?

3/16 3/17

3/16 Back and Shoulders

Lat Pulldown- 160 x 6, 170 x 6/d

T-bar- 100 x 12, 110 x 8, 110 x 10

Rope pull down- 130 x 10, 140 x 12

DB press- 55 x 5 (no back support that set so made it a lot harder), 55 x 6, 55 x 8

Side raise- 30s x 10, 35s x 8, 35s x 8ss
Front Raise- 20s x 8, 15s x 10, 15s x 8

3/17 Legs
Leg ex.- 150 x 12, 160 x 12, 180 x 12

Leg press- 360 x 10, 380 x 4 (knee started hurting again on the second set)

Leg curl- 150 x 10, 160 x 8/d

Calf raise- 400 x 25, 400 x 25 (on leg press) then I just did some other stuff for calves didn't really keep track but just made sure I got a good burn

3/13 Chest/Arms

BB Bench- 185 x 5, 190 x 5, 195 x 3

DB Bench- 70s x 8, 70s x 8, 70s x 8

DB Fly- 40s x 10, 45s x 4 (arm got a weird feeling felt like a tendon strain or something)

Preacher- 90 x 10, 90 x 10/d ss
Rope Pull Down- 80 x 10, 80 x 8/d

Hammer- 50 x 10, 50 x 8
Dips- 12, 12

3/10 Back and Shoulders

Lat Pulldown- 160 x 6, 160 x 6

T-bar- 100 x 12, 100 x 12, 100 x 12

Rope Down- 130 x 12, 140 x 10

DB Shoulder press- 55s x 6, 55s x 6, 60s x 6 (woo)

Lateral raise- 30s x 10, 30s x 10ss
Front Raise- 15s x 10, 15s x 10

I drank a gatorade before lifting which gave me some energy to lift. What do you think about going on Lipo6 (and I'm gonna try to send pics tonight)

3/7 Legs 3/9 Chest/Arms

Squat- 225 x 5, 225 x 4, 225 x 1 My knee progressivly hurt more and I couldn't do any more so I did calves and cardio then

3/9

Finally went to track today. I ran no energy to lift at all :/

BB Bench- 185 x 5, 185 x 3, 185 x 3

DB Fly- 40s x 10, 40s x 10, 40s x 10

Preacher- 90 x 8, 90 x 8, 90 x 8

Dips- 12, 12, 12

For track I;m just gonna have a protein shake and a slim fast bar, and I am seriously considering Lipo 6 for the energy so I can lift after track

3/6 Back/Shoulders

Lat Pull Down- 160 x 6, 160 x 6/d

T-bar Row- 100 x 10, 110 x 10, 110 x 8

Rope Pressdown - 130 x 10, 130 x 10

BB Shoulder Press- 95 x 6, 95 x 10, 95 x 5

Seated Lateral Raise- 30 x 10, 30 x 10, 30 x 10/d

3/5 Legs (chest/arms)

I did one set of squats 225x 5 and after that I got a really sharp pain above my right knee and could not do any other leg exercise. I tried but it hurt and I didn't want to make it worse. So I did my chest/arms workout instead.

BB Bench- 185 x 5, 205 x 4.5, 210 x 3.5

DB Bench- 70s x 10, 70s x 10, 70s x 8.5

Flys- 40s x 12, 45s x 8.5

Preacher- 90 x 10, 100 x 8/d

Rope pressdown- 80 x 10, 85 x 8/d

Hammer curl- 50 x 12, 50 x 10, 50 x 8ss
Dips- 15,12,12

Should I be switching to that other routine now? And should I send you progress pics soon?

2/27 3/2 3/3

2/27 Legs
Leg ext.- 180 x 10, 190 x 10, 190 x 10

Squat(ATG)- 225 x 5, 225 x 5, 225 x 5

Leg Curl- 160 x 8, 170 x 6/D

Leg press- 400 x 12/d (I was crunched for time so I replaced the lunges with one intense set of leg press, I get a much better burn from leg press than anything else anyway)

Calf Raise- 300 x 50, 400 x 40 (on leg press)

3/2 Chest/Arms

I worked out at the YMCA with my friend that day and didn't have my notepad, but weight and every thing was normal. Also did a swimming workout with him afterwards

Back/Shoulders 3/3

Lat Pull Down- 160 x 6, 170 x 6/d

T-bar Row- 100 x 10, 110 x 10, 110 x 10

Rope Pressdown - 130 x 10, 130 x 10

DB Shoulder Press- 55 x 6, 55 x 6, 55 x 6 (it was easy but I can't get the 60s above my head)

Seated Lateral Raise- 30 x 10, 30 x 10

2/26 2/25

Back/Shoulders 2/26

Lat Pull Down- 160 x 6, 160 x 6/d

T-bar Row- 100 x 10, 105 x 10, 107.5 x 10

Rope Pressdown - 130 x 12, 140 x 10

DB Shoulder Press- 55 x 8, 55 x 8, x 8

Seated Lateral Raise- 30 x 10, 30 x 12, 30 x 10ss
Front Raise- 15 x 10, 20 x 8, 15 x 10

Chest/Arms 2/25

BB Bench- 185 x 5, 195 x 5, 200 x 4 (no spotter today)

DB Press- 70s x 10, 70s x 8, 70s x 6

DB Fly- 40s x 12, 45s x 10

Preacher Curl- 90 x 10, 90 x 10/dss
Rope Pressdown- 70 x 12, 80 x 8/d

Hammer Curl- 50lbs + bar (not bb) x 12, " " x 10
Dips- 12, 12

I just found about 2 typos in the last post I think. So if it looks wrong it probably is.

2/20 2/23 2/24

2/24 Legs
Leg ext.- 170 x 10, 190 x 10, 180 x 10 (another trainer told me a different way to point my toes which lowered the weight b/c it was new)

Squat(ATG)- 225 x 5, 235 x 5, 235 x 5

Leg Curl- 150 x 10, 170 x 6/D

Bar Lunge- 145 x 16, 145 x 16

Calf Raise- 185 x 20, 185 x 20, 185 x 20

Back/Shoulders 2/23

Lat Pull Down- 160 x 6, 170 x 6/d

T-bar Row- 100 x 10, 105 x 10, 105 x 10

Rope Pressdown - 120 x 12, 130 x 10

DB Shoulder Press- 55 x 6, 55 x 6

Seated Lateral Raise- 30 x 10, 30 x 10, 30 x 10ss
Front Raise- 15 x 10, 15 x 10, 15 x 10


Chest/Arms 2/20
BB Bench- 185 x 5, 105 x 5, 195 x 3 (no spotter today)

DB Press- 80s x 4, 70s x 10, 70s x 8

DB Fly- 40s x 12, 45s x 10

Preacher Curl- 90 x 10, 90 x 10/d

Rope Pressdown- 70 x 12, 20 x 12/d

Hammer Curl- 50lbs + bar (not bb) x 12, " " x 12, " " x 10ss
Dips- 12, 12, 15

Did you get my e-mail about over the weekend?

2/19 Legs

Leg ext.- 170 x 10, 180 x 10, 190 x 10

Squat(ATG)- 225 x 5, 235 x 5, 245 x 5

Leg Curl- 160 x 6, 180 x 6/D

Bar Lunge- 145 x 16, 150 x 16

Calf Raise- 185 x 20, 205 x 20, 205 x 20

Felt good today, not starving the whole day and had good energy (probably because I got a nice nap in 4th block >.<) Did steady rate cardio yesterday and I have a basketball game saturday for more cardio

2/17 Back/Shoulders

Lat Pull Down- 15\40 x 6, 150 x 6/d

T-bar Row- 100 x 10, 105 x 10, 105 x 10

Rope Pressdown - 130 x 10, 130 x 10

DB Shoulder Press- 55 x 6, 60 x 6, 60 x 4 (I should be able to do the 65s soon but I probably won'y be able to get them up to even do the set)

Front Raise- 15 x 10, 15 x 10
Seated Lateral Raise- 25 x 6, 25 x 6

Abs- 25 x 20, 25 x 20, 25 x 20, 25 x 20

2/16 Chest/Arms

BB Bench- 205 x 4, 195 x 5, 185 x 5

DB Press- 70s x 8.5, 65s x 10, 65s x 8

DB Fly- 35s x 12, 35s x 12

Preacher Curl- 90 x 10, 80 x 10/d

Rope Pressdown- 70 x 10, 70 x 10

Hammer Curl- 40lbs + bar x 12, " " x 12ss
Dips- 12, 12

I was feeling weak going into this workout but it wasn't to bad. Also Saturday was v-tines day so couldn't get to workout around the gf :/ Then sunday I had to work 2 different jobs all day. Today I had a bball 3v3 tourny all day so thats my HIIT for this week.

2/10 2/11 2/13

2/13 Legs
Leg ext.- 160 x 10, 170 x 10, 180 x 10

Squat(ATG)- 225 x 5, 230 x 5, 230 x 5

Leg Curl- 160 x 6, 180 x 6/D

Bar Lunge- 135 x 16, 145 x 16

Calf Raise- 185 x 20, 185 x 20, 185 x 20

Back/Shoulders 2/11

Lat Pull Down- 150 x 6, 150 x 6/d

T-bar Row- 100 x 10, 105 x 10, 100 x 10

Rope Pressdown - 120 x 12, 130 x 10

DB Shoulder Press- 50 x 6, 55 x 6, 50 x 6

Front Raise- 15 x 10, 20 x 10, 15 x 10
Seated Lateral Raise- 25 x 6, 20 x 6, 25 x 6

2/10 Chest/Arms

BB Bench- 185 x 5, 195 x 5, 205 x 4

DB Press- 80s x 10, 70s x 10, 70s x 8

DB Fly- 40s x 10, 40s x 10

Preacher Curl- 90 x 10, 90 x 10/d ss
Rope Pressdown- 70 x 10, 75 x 10

Hammer Curl- 40lbs + bar (not bb) x 12, " " x 12, " " x 10ss
Dips- 12, 12, 10

Legs 2/9

Leg ext.- 160 x 10, 170 x 10, 180 x 10

Squat(ATG)- 225 x 5, 225 x 5, 225 x 5

Leg Curl- 150 x 6, 170 x 6/D

Bar Lunge- 135 x 16, 140 x 16

Calf Raise- 160 x 20, 160 x 20, 160 x 20

2/3 Chest/arms

BB Bench- 225 x 4(spot help on 4th), 205 x 5, 210 x 4

DB Press- 70s x 10, 70s x 10, 70s x 10

DB Fly- 40s x 10, 45s x 10

Preacher Curl- 90 x 10, 80 x 10/d

Rope Pressdown- 70 x 10, 75 x 10

Hammer Curl- 40lbs + bar (not bb) x 10, " " x 10, " " x 10ss
Dips- 15, 12, 12

Leg ext.- 150 x 10, 160 x 10, 180 x 10

Squat(ATG)- 225 x 5, 245 x 3.5, 225 x 5

Leg Curl- 150 x 8, 170 x 6, 170 x 6/d

Bar Lunge- 135 x 16, 135 x 16

Calf Raise- 135 x 20, 135 x 25, 135 x 26

1/31 Back/Shoulders

Lat Pull Down- 160 x 6, 170 x 6

T-bar row- 85 on end of bb x 10, 95 x 10, 100 x 8

Rope Pulldown- 110 x 12, 120 x 12

DB Press- 45 x 6, 50 x 6, 50 x 6

Front Raise- 15 x 12, 20 x 10, 20 x 10
ss Side Laterals- 25 x 5, 20 x 8, 20 x 8

Abs- 25 x 20, 25 x 20, 25 x 20

1/30 Chest/Arms

BB Bench- 185 x 5, 195 x 5, 205 x 5

DB Press- 70s x 10, 80s x 6, 70s x 10

DB Fly- 35s x 12, 40s x 10

Preacher Curl- 90 x 10, 90 x 8

Rope Pressdown- 60 x 12, 70 x 10

Hammer Curl- 40lbs + bar (not bb) x 12, " " x 10, " " x 10
ss Dips- 12, 12, 12

1/29 Leg workout

Leg ext.- 150 x 10, 160 x 10, 170 x 10

Squat(ATG)- 225 x 5, 235 x 5, 235 x 3, 225 x 5

Leg Curl- 150 x 6, 160 x 5... The leg curl machine at my gym's cable is a little damaged and when you use weight over about 140 it gets like twice as hard when the damaged part goes through.

Bar Lunge- 135 x 10, 155 x 10 (assuming you met 10 total and not 10 on each leg)

Calf Raise- 155 x 20, 175 x 20, 175 x 20 (don't have a calf raise machine at my gym so I just used a barbell while standing on 2 45lb plates)