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