Monday, January 30, 2012

1/30/12

Weight:
202

Bench press
90 * 10
140 * 6
180 * 3
200 * 2
215 * 6, 3, 3, 2 (!)
180 * 10

Bent over row
95 * 10
135 * 6
155 * 3
165 * 6, 2, 2, 2
135 * 10, 6

Military press
65 * 10
95 * 6
120 * 6, 2, 2, 2
95 * 10

Chins
100 * 10
150 * 6
+20 * 5.5, 2, 2, 1
BW * 7

Decline bench press
135 * 12, 10

DB row
60 * 6
80 * 6
75 * 6, 6

Flys
30s * 6
35s * 6, 6

Saturday, January 28, 2012

1/28/12

Weight:
200.4

Squats
45 * 10
95 * 6
135 * 6, 6, 6

Deads
135 * 3
185 * 3
225 * 2
245 * 2

Knee raises * 15, 5
Leg raises * 5, 5

Shrugs
135 * 6
185 * 6
225 * 6
275 * 6
300 * 6, 6
225 * 6
135 * 15

Conc DB curls
30 * 6
35 * 6
40 * 6

Hammer curls
45s * 6, 6
40s * 8
35s * 10

Squat
135 * 20 (!)

1/27/12

Weight:
200.6

Incline DB press
80 * 10
120 * 6
150 * 3
170 * 6
150 * 6
130 * 8

Chest supported row
25 * 10
45 * 6
65 * 6, 4, 4, 4
45 * 10

DB shoulder press
60 * 6
90 * 6
100 * 6
110 * 6, 4, 3, 3
70 * 12

Pullups
100 * 6
140 * 6
BW * 6, 3, 3, 2
BW Chins * 8

Dips
BW * 10
BW+50 * 8, 6
BW * 12, 10

Pec deck
110 * 6
100 * 6
80 * 6

Rev pec deck
90 * 6
80 * 6
60 * 6

DB row
25 * 6
40 * 6
55 * 6
75 * 6, 6

Wednesday, January 25, 2012

1/25/12

Weight:
200.8

Squats
45 * 10
95 * 6
135 * 3
185 * 3
205 * 6
225 * 2, 2, 2
205 * 2
185 * 6
135 * 6

Deads
135 * 6
185 * 3
205 * 3

Leg press
270 * 10
450 * 6
360 * 6
270 * 6

EZ bar curl
60 * 10
80 * 6
100 * 6, 3, 3
80 * 6
50 * 10

Shrugs
135 * 10
185 * 10
225 * 10
275 * 8
295 * 8, 6 (YAY wrist straps!)

Ready for change. I know I should be really happy that all my main lifts have stayed the same or gone up slightly as I've lost more than 50 pounds. I'm just tired of writing the same numbers in my notebook  week after week. I'm approaching my goal body fat percentage, but it's been tough staying focused.

In the next couple of months, the balance should start tipping the other direction, as my body weight levels off. Then I can really start pushing for bigger numbers. Short term (~6 month) goals: bench 245 for reps, deadlift 275, squat 250 for reps.

Tuesday, January 24, 2012

1/23/12

Weight:
202.4

Bench
90 * 10
140 * 6
180 * 6
210 * 6, 2, 2, 2 (!)
180 * 10
140 * 10

Bent over row
95 * 10
135 * 6
155 * 6
165 * 5.5, 2, 2, 2 (!)
95 * 12

Military press
65 * 10
95 * 6
115 * 6, 3, 3, 2
65 * 15

Chins
100 * 6
150 * 6
BW+15 * 6, 3, 3, 2 (!)
BW * 8

Decline bench
135 * 10
185 * 6
135 * 10, 8, 10

Row (lever)
90 * 6
140 * 6
160 * 6, 4, 3, 3

Sunday, January 22, 2012

1/22/12

Weight:
200.8

Squats
45 * 6
95 * 6
135 * 6, 6

Deadlifts
135 * 6
185 * 3
205 * 2
225 * 1

Knee raises
BW * 15, 15, 15

Hack squats
90 * 10, 10, 10, 10

DB curls
50 * 6
60 * 6
70 * 6
80 * 6
90 * 6
70 * 8

Shrugs
135 * 8
185 * 6
225 * 6 (grip-limited...get some damn straps already!)
185 * 8, 6

Calf raises
300 * 12
270 * 12
240 * 15
210 * 20

Friday, January 20, 2012

1/20/12

Weight:
201.8

Incline DB press
80 * 10
120 * 6
150 * 6
170 * 6
150 * 6
120 * 8

Chest supported row
25 * 10
45 * 6
60 * 6, 6, 6
45 * 10

DB shoulder press
60 * 6
90 * 6
100 * 6
110 * 6, 6, 5, 3
70 * 10

Pulldowns
100 * 6
140 * 6
BW * 4.5, 2
150 * 6
140 * 6
100 * 12

Dips
BW * 10
BW+50 * 6, 3, 3, 2
BW+35 * 6
BW * 12

Flys
50 * 10
60 * 8, 8, 8, 10

Reverse pec deck
80 * 8, 8, 8, 8

Wednesday, January 18, 2012

1/18/12

Weight:
202.0

Squats
45 * 10
95 * 6
135 * 6
185 * 6
200 * 6, 2, 2, 2
135 * 10

Deadlifts
135 * 6
185 * 3
135 * 3

Knee raises
BW * 15, 15, 15

Leg press
270 * 10
450 * 6, 6
270 * 10

EZ bar curl
60 * 6
80 * 6
100 * 6, 2, 2, 2
60 * 10

Shrugs
135 * 10
185 * 6
225 * 6, 10, 10

Good mornings
45 * 10
95 * 6, 6, 6

Monday, January 16, 2012

1/16/12

Weight:
203.2

Bench press
90 * 10
140 * 6
180 * 6
205 * 6, 2, 2, 2
180 * 6
140 * 10

Bent over row
95 * 10
135 * 6
155 * 6
165 * 5, 2, 2, 1
95 * 12

Military press
65 * 10
95 * 6
115 * 6, 2, 2, 1
95 * 8
65 * 12

Chins
100 * 10
150 * 6
BW * 3
BW+10 * 6, 3, 3, 2
BW * 6, 4

Decline bench
135 * 10
185 * 6
135 * 12

Row (lever)
90 * 10
140 * 6
160 * 6, 6, 5, 4

Cable crossovers
100 * 10
120 * 10

Saturday, January 14, 2012

1/14/12

Squats (narrow)
45 * 6
95 * 6
135 * 6, 6, 6

Sumo deadlift
135 * 6
185 * 3
205 * 3

Knee raises
BW * 15, 15, 15

Shrugs
135 * 6
185 * 6
205 * 6
225 * 6, 6, 3, 2 (grip failed)

Preacher curl
70 * 10
90 * 6, 4, 3

Hammer curl
80 * 8, 6, 4
70 * 6
60 * 10
50 * 10

Leg press
90 * 10
180 * 10
270 * 6
360 * 6
450 * 6
540 * 3
450 * 6
360 * 6
270 * 10
180 * 10
90 * 10

1/13/12

Weight:
203.0

Incline DB press
60 * 10
100 * 6
130 * 6
150 * 6
160 * 6, 5, 2, 2
100 * 12

Chest supported row
25 * 10
45 * 6
55 * 6
60 * 6, 6
45 * 12

DB shoulder press
80 * 6
100 * 6
110 * 6, 2, 2, 2
80 * 10

Pulldowns
100 * 6
140 * 6
150 * 6
100 * 12

Dips
BW * 6
BW+45 * 6, 3, 3, 2
BW * 12

Pec deck (fw)
90 * 6
110 * 6, 2, 2, 1
80 * 10

Pec deck (rev)
70 * 6
90 * 6, 2, 2, 2
60 * 10

Wednesday, January 11, 2012

1/11/12

Weight:
202.6

Squat (wide)
45 * 10
95 * 6
135 * 6
185 * 6
195 * 6, 2, 2, 2
135 * 10

Sumo deadlifts
135 * 6
185 * 3

Knee raises
BW * 15, 15, 15

Preacher curl
60 * 6
80 * 6
100 * 6, 3, 1
60 * 15

Back extensions
BW * 15
BW+25 * 15
BW+45 * 10

Leg press
90 * 10
180 * 10
270 * 6
360 * 6
450 * 6
360 * 6
270 * 10
180 * 10
90 * 10

Since my lower back is feeling really good, I'm going to start doing some good mornings instead of the back extensions. Should let me get a good stretch, as well as hit the hamstrings/glutes a bit.

Monday, January 9, 2012

1/9/12

Weight:
203.4

Bench
90 * 10
140 * 6
180 * 6
190 * 6
200 * 6, 2, 2, 2
140 * 10

Bent over row
95 * 10
135 * 6
145 * 6
160 * 6, 2, 2, 2
95 * 10

Military press
65 * 10
95 * 6
105 * 6
115 * 6, 2, 2
95 * 8

Chins
100 * 10
130 * 6
160 * 6
BW * 6, 3, 3, 2
140 * 10

Decline bench
135 * 6
185 * 6
135 * 12, 10, 8

Row (lever)
90 * 6
140 * 6, 6, 6, 6

Sunday, January 8, 2012

1/7/12

Weight:
203.4

Squats
45 * 10
95 * 6
135 * 15

Sumo deadlifts
135 * 10, 10

Knee raises
BW * 15, 15, 15

Leg press
180 * 15, 15

Pulldown (lever)
90 * 15, 15

EZ bar curl
60 * 15, 15

Last deload workout. Back to it next week. 8-)

Friday, January 6, 2012

1/6/12

Weight:
204.2

Incline DB press
60 * 10
100 * 15, 15

Chest supported row
35 * 15, 15

DB shoulder press
80 * 15, 14

Pulldowns
120 * 15, 14

Dips
BW * 15, 11

Pec deck
60 * 15, 15

Pec deck (rev)
50 * 15, 15

Wednesday, January 4, 2012

1/4/12

Weight:
204.6

Squats (wide)
45 * 10
95 * 6
135 * 15, 15

Twisted crunch
BW * 15

Calf press
255 * 15, 15

Curl
65 * 15, 15

Back extension
BW * 15, 15

Leg press (machine)
220 * 15, 15

Tuesday, January 3, 2012

1/2/2012

This week is a deload week.

Weight:
204.8

Bench
45 * 10
95 * 6
135 * 15, 15

Row (lever)
50 * 10
90 * 15, 15

Military press
45 * 6
65 * 15, 15

Chins
130 * 15, 15

Decline bench
135 * 15, 15

Bent over row
95 * 15, 15

Sunday, January 1, 2012

Happy New Year!

So, one year later, 55 pounds lighter! I feel so much better overall. My self esteem is better, along with my confidence. I'm excited to see where this year will take me with respect to my long-term goals.