dopiez journal (view onlee)

[xdopiex]

Chins
<ul type="square">-28x12
-22x9.5
-28x8.5
0x8 (narrow grip)
[/list]

Seated Cable Rows
<ul type="square">8.5x10
9x9 (nar)
8.5x10
8x10 ss 6x10 rp x6
[/list]

Bent Over Row
<ul type="square">85x10 ds 65x9
85x10 rp x3
95x9 rp x3
95x7 rp x3
[/list]

T Bar


Deadlift
<ul type="square">145x8
145x8
145x10


BBShrugs
195x8
195x10
195x10
[/LIST]

[xdopiex]

Incline DB Press (pre)
40x10
40x8

Incline BB Press
135x4 ds 115x3
135x3 ds 115x3
115x6 ds 95x3
115x6 ds 95x3

Pec Dec
70x7
57.5x7
57.5x8

Cable Crossovers (inc)
36x5
27x8
27x6
27x6

[xdopiex]

Standing BB Curls
50x8 ds 30x3
50x6 ds 30x4
50x4 ds 40x3

Bent Over BB Curl
20x5
20x5
20x5

Reverse Grip
30x5

Behind Back Dips
90x13 ds 45x8 ds 0x3
90x8 ds 45x4 ds 0x2
90x6 ds 45x1 &lt;~pain in chest. hand rotated wrong.

Close Grip Press
60x9
70x9
70x10

Push Downs
100x10
112x8
112x7

[xdopiex]

Heavy Squat
185x10
205x8
225x7
245x6
(need to go lower)

Leg Curl (2x)
90x8
102x6
96x5

Leg Press
200 as 250 as 300 x10
350 ds 300 ds 250 x10

Leg Press Heels
200x20
200x15
200x15

Don Ross Compound Shoulder Blast
20x-
15x-

[xdopiex]

db incline press
30x10
30x10

bb incline press
135 115 95 x4
115 95 x5
115 x6

pec dec
70x10
70x8
57x8

cable crossovers
70x8
70x6 62.5x6 32x5

[xdopiex]

sick since tuesday

ate steak cooked on dirty grill

metabolism slowed to a crawl

[flyboy34]

Well looks pretty good,,, Keep your scheduled going...

[xdopiex]

Standing BB Curls
50x8 ds 30x3
50x6 ds 30x4
50x4 ds 40x3

Bentover DB Curl
15x6
20x6
20x5

Standing DB Curl
20x5
20x5
20x5

Reverse Grip
30x5

Behind Back Dips
90x13 ds 45x8 ds 0x3
90x8 ds 45x4 ds 0x2
30x6 ds 45x1 &lt;~pain in chest. hands pointing in bad directon

Close Grip Press
60x9
70x9
70x10

Push Downs
100x10
112x8
112x7

[xdopiex]

Heavy Squat
185x10
205x8
225x7
245x6

Leg Curl
90x8
102x6
96x5

Leg Press
200 ds 250 ds 300 x10
350 ds 300 ds 250 x10

Shoulder Blitz
Front Raise, Standing Lateral, L Lateral, Upright Row, Overhead Press, Bentover Flyes

[xdopiex]

Chins
-28x11
-28x8
-28x8
0x8 narrow

Lat Pulldowns
8.5x5
8x7
5x7 8x8

T-Bar Rows
55x12
65x10
65x7 narrow
55x10 narrow

Cable Row
7x10
8x8
8x7
6.5x8

One Arm Rows
40x10
45x10
50x8

Shruggs
115x8 behind bak
115x8 behind bak
185x10 front
185x10 front

[xdopiex]

DB Incline(prex)
30x10
30x10

BB Incline
135 115 95 x4
115 95 x5
115x8

Pec Dec
70x10
70x8
45x8

Cable Crossover
70x8
70x6 ds 62.5x6 32x5

[xdopiex]

Shoulder Blitz
20
15

Preachers
50x5
50x7
30x6
40x3&lt;~lazee

Standing Curls
20x10 as 30x8 as 40x6
20x8 as 30x4 as 40x2
30x4 ds 30x3

Lyin Xtension/Close Grip
40x6 ss 40x6
50x6 ss 50x5

Close Grip
70x6
70x5

Seated Xtensions
40.5x7
36x6

[xdopiex]

Chins
-28x7
-32x8
-36x8
0x6 narrow

Seated Cable Rows
8.5x8
9x8
8x9
8x9

Shruggs
65x8
70x8
70x8

T-Bar
55x10
65x8
65x8 narrow
70x7 narrow

Deadlift
135x10
185x8
205x4
185x5

[xdopiex]

Incline BB Press
135x4 ds 115x3 ds 95x3
95x6 as 115x4 as 135x2
95x6 as 115x3 as 135x1

Inc DB Press
45x10
45x8
45x5
45x5

Pec Dec
70x8
70x6

Inc Cable Flyes
27x8
32.5x7
52x6&lt;~pressed not flied

[xdopiex]

DB Press(rotate hands)
35x8 ds 30x3
35x6 ds 30x2
35x6 ds 25x3

Lying DB Raise
12x6
12x6
12x4

Lateral Raise
15x8
15x6
15x8

Standing BB Curls
55x10
55x8&lt;~sloppy
50 ds 40 ds 30 x5
50 ds 40 ds 30 x5

Alternate DB Curl
25x5
20x6

Close Grip Press
70x8
70x6

Pull downs
95x7

Push downs
107.5x8
107.5x12

[xdopiex]

Static Squats
135x rp 15 secx4
145x rp 15 secx4
145 rp 15 secx1 &lt;~lower back pain

Ham Leg Press
200x7
200x5

Leg Press
200 250 300 x10
350x3 300 250 x10

Calf Leg Press
200x15
200x16 rp x5
(static)200 10sec rp10x3 5sec rp5x2

[xdopiex]

Chins
0x7
-16x7
0x7 nar

Incline Bench Row
30x9(sloppy)
25x10
25x10 static5sec
25x10
25x10 (underhand grip)

Seated Rope Cable Rows
4x8
4x11
4.5x10
4.5x8

Lat Pulldowns
8x10
8.5x5 front x2 back hold2sec

Tbar Rows
55x8
55x10 static 20sec rp 10sec

DB Shruggs
75x6 ds 70x6
55x10
55x8 rp 55x4

[xdopiex]

Static Bench
115 30 sec rp 10sec
135 30 sec rp 5sec
135 40 sec
135 40 sec

Bench to Neck
115x7
115x6
115x6
105x6

DB Supine Press
35x7
35x6
35x6
30x7

Thumb Flyes
20x8
20x7 hold
20x7

Cable Crossover
62.5x8 top
25x7 bottom

[xdopiex]

Rocky Press
65x6
65x5
55x5.5
55x4.5

Supine Press
30x6
25x8
25x9
25x10

Standing BB Curls[B]
45x10 wide
45x10 wide rp 45x2 nar
55x5 ds 45x3
55x6 45x3 hold

[B]Incline Hammer Curls
20x6
20x6
20x4 hold
20x5

French Press
45x8
45x6
45x4 &lt;~left shoulder pain

Old School Xtensions
20+barx10
30+barx8
30+barx6
30+barx6 (20&gt;bar&gt;30)

[xdopiex]

Leg Xtensions(prex)
70x10
70x10
70x8

Leg Press
250 300 x10 350x5 rp x3
300 250 200 x10
200x8

Stiff Leg Dlift
135x10
135x10
155x10

Leg Curls
90x7
70x10
83.4x5 rp x2 hold

Leg Press Calf Raise
210x20
210x15 rp x5
220x10 +x5(fast) rp x5(fast)
220x20

[xdopiex]

Incline Bench to Neck
95x8
115x6 65x4
115x4 95x4

DB Incline
35x5 10 hold
35x3
35x6

DB Supine Flat
40x9
40x8
40x8

Flat Cables
27x10
27x10

[xdopiex]

Chins
0x7
-22x7
0x8 nar

One Arm Chins
-(12)x7
-(11)x6
-(10)x6

Static Chins
-28x20sec
-28x25sec
-28x30sec

Cable Rows
8x8
7x8
6x8

[xdopiex]

Rocky Press
75x5
75x4
65x4

Lateral Raises
20x12
20x10
20x8 15x4

Zottman Incline Curls
25x6
25x2 20x3
20x5

Incline Close Grip Press
50+bx8
70+bx6
50+bx6

Lying Cable Xtensions
112x10
112x12
112x12

[xdopiex]

BB Curl
50 40 30 x8 x6 x3
50 40 30 x6 x6 x4
40 30 x5 x3

DB Supine Press
35x6
35x5
35x6 25x3

Lateral Raises+L Laterls
15x10 x3
15x5 x5

[xdopiex]

Bulgarian Squat
55x8
70x8
70x8

Leg Extensions
115 90 45 x7 x8 x5
45 90 115 x10 x5 x3

Leg Curl
90x10
90x8

Sitting Heel Raises
90x12 rp x10
90x12 rp x10

[xdopiex]

Rocky Pulldowns
87.5x7
87.5x5
75x5

Reverse Grip BB Rows
95x10
95x11
105x7

One Arm T-Bar Rows
25x5 + 3 neg
25x5 + 3 neg

Lying DB Rows
20x10
20x10
20x10

BB Shrugs
135x10
135x10
185x10

[xdopiex]

DB Supine Press
55x7.5
55x7 1 neg
55x6 1 neg

Decline Press
135x8
135x8
145x6

Pec Compound
35x8
40x6

Cable Crossovers
57.5x8 ds 45x6
49.5x6 ds 40.5x4

[xdopiex]

Alternating Uprite Rows
20x8 20x2 front raises
25x10
30x5

One Arm DB Press
25x12
30x5
30x8 two arms

Inc Bench 1 Arm
25x8
20x8
25x5

Seated Cable Concentration Curls
107.5x5
95x5 85.5x3

Weighted Dips
20x6
10x6
15x5

Dips Behind Back
90x8 45x5 0x2
90x7 45x5 0x2

[xdopiex]

Heavy Squat
185x6
185x6
185x5 ds 135x2

Leg Xtensions
135x10 ds 90x6
135x10 ds 90x5
135x9 ds 90x4

Leg Curl
100x8
100x6 10 sec hold
100x5 ds 87.5x1

Leg Press Calf Raises
200x20
200x15 rp 5 fast
200x60 sec

[xdopiex]

Chins
0x7
0x6
0x4

Static Chins[/B}
0x30sec rp x10sec
0x40sec rp x10sec (underhand)

[B]One Arm Rows
45x10
45x7
45x10

Cable Rows
7x9
7x9

Face Pulls
4x10

[B]DB Shrugs
60x8
65x8
65x8

[xdopiex]

Flat Bench 2 Neck
145x7
155x5
175x2 (forced)

DB Incline Press
40x8 ds 30x3
40x6 ds 30x5 ss 3 pushups
40x5 ds 30x2 ss 2 pushups

One Arm Lateral
37x8 (PecDec)
27x6 (Cable)

Flat Cable Crossovers
27x8
36x6

Hot Girl Sighting:Jami Clark

[xdopiex]

Squat/[B]
185x8
205x9
225x5 (sloppy)

[B]Alternating Leg Xtensions
45x10
70x10 30sec hold
80x8

Static Leg Press
275x40sec
325x30sec rp x10sec rp x10sec

Calf Raises&lt;~stopped caring here
200x20
200x20

[xdopiex]

Rocky Pullups
-34x5
-40x5.5
-40x3.5
0x4 narrow

Mixed Grip
0x4

One Arm Rows
40x10
40x10 ds 35x8 ds 30x6

BeefCake Shrugs
10x?
10x?
10x10

Old School Shruggs
35x8
35x8

Shruggs
35x8

[xdopiex]

DB Press&lt;~prex
55x8 ds 45x6
55x6 ds 45x5

Flat Bench
135x9
145x6
145x5

DB Incline Press
40x8 ds 30x5
40x6 ds 30x4

Cable Crossovers
50x10 as 65.5x6
62.5x8 ds 50x6

[xdopiex]

Arnold Press
30x6
30x8
30x6

Rocky Press
85x4
85x6 &lt;~military some

Barbell 21 Blast
40+bar
30+bar
20+bar&lt;~did them right

Seated BB Curls
20+barx6
20+barx?
20+barx?

Reverse Xtensions
20+barx5
20+barx?

did not finish workout. take 1 week off or training

[xdopiex]

Rocky Pullups
-34x5
-34x3
-46x6 narrow

Head Supported BB Row&lt;~dont like
95x8
95x6
95x6

Cable Pullovers
70x8
70x7
85.7x6 overhead

Seated One Arm Cable Rows
70x8
87.5x6
95x6

HyperXtensions
12x7
12x7
12x8

Hot Chick Sightings
Amee Sing
Whitney Noland
Blonde Girl w/ Big bf
Whitney Girl

[xdopiex]

[/B]Flat Bench[/B]
145x8
165x6
165x6
175x4 negs mostly

[/B]Arnold Bench Press[/B]
45x6
45x6
45x6

Pec Compound
30x5
30x5

[/B]Pec Dec[/B]
36x14
36x8

[xdopiex]

Alternating Mac. Mill Press
50x8
50x6
50x4

Laterals\L Laterals
10x?
(lost count)

One Arm BB Curls[/B}
20x8
20x6
20x6

[B]"BB" Cable Curls
82.5x6
70x6
70x6

Over Head Rope Xtensions
45x8
45x7
45x7

Adam Old School Xtensions
40+bx8
40+bx6
20+bx5

Shruggs
45x?
70x?
70x?