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  #41  
Old 11-05-2012, 02:21 PM
Helmholtz Helmholtz is offline
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11/5

Bench Press 160x8,8,6
Incline Bench 115x6, 2 sets
Dips BWx12, 2 sets
French press 30x8, 3 sets
Cable pressdowns 50x8, 3 sets
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  #42  
Old 11-07-2012, 02:49 PM
Helmholtz Helmholtz is offline
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11/7

Bent over row 95x10, 3 sets
Pullups BWx10,9,8
Seated cable row 120x8, 2 sets
Preacher curls 50x8, 3 sets
DB concentration curls 20x10, 2 sets
Spider curls 40x12, 2 sets
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  #43  
Old 11-09-2012, 03:11 PM
Helmholtz Helmholtz is offline
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11/9

Squats 165x8,8,5
Leg press 180x15, 2 sets
Seated calf raises 180x10, 4 sets
Leg extensions 110x12, 2 sets
Lying leg curls 95x8, 2 sets

Legs are still pretty weak but they are steadily getting stronger. Hopefully, I look back in a couple of months and laugh at these numbers. Tested my 1RM on squats today and it was 225 lbs. Hope that is what I am repping in the near future.
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  #44  
Old 11-13-2012, 03:38 PM
Helmholtz Helmholtz is offline
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11/13

Decline bench press 155x8, 3 sets
Incline bench press 115x8, 3 sets
DB flys 22.5x8, 2 sets
French press 30x10, 3 sets
Cable pressdowns 60x8, 2 sets
Overhead rope extensions 60x12, 2 sets
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  #45  
Old 11-14-2012, 03:14 PM
Helmholtz Helmholtz is offline
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11/14

Bent over rows 105x10, 3 sets
Lat pulldown 120x10, 3 sets
Close grip pulldown 120x8, 2 sets
Good mornings 40x8, 3 sets
Barbell curls 50x8, 3 sets
DB curls 20x8, 2 sets
Hammer curls 15x8, 2 sets
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  #46  
Old 11-15-2012, 02:53 PM
Helmholtz Helmholtz is offline
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11/15

Squats 165x8, 3 sets
Leg press 230x8, 3 sets
Seated calf raises 180x11, 3 sets
Leg extensions 125x8, 2 sets
Lying leg curls 95x8, 2 sets
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  #47  
Old 11-20-2012, 03:48 PM
Helmholtz Helmholtz is offline
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11/20

Decline bench 160x8, 3 sets
Incline bench 120x8, 3 sets
DB flys 22.5x8, 2 sets
Behind the back dips BWx12, 3 sets
French press 32.5x8, 2 sets
Rope pressdowns 30x12, 2 sets
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  #48  
Old 11-30-2012, 03:06 PM
Helmholtz Helmholtz is offline
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11/30

Bench press 165x5, 3 sets
Incline bench 125x5, 3 sets
Weighted dips 25x6, 3 sets
French press 35x6, 3 sets
Rope pressdowns 50x5, 3 sets

Felt like I've hit a plateau so I'm trying to start using heavier weights. Will increase volume as I go along over the next couple of weeks; i.e. progress from 3x5 to 5x5
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  #49  
Old 12-01-2012, 06:02 PM
Helmholtz Helmholtz is offline
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12/1

Deadlifts 225x5, 3 sets
Pullups 25x5,4; BWx8
Seated cable rows 120x5, 3 sets
Preacher curls 60x5, 3 sets
Barbell curls 60x5, 3 sets
DB shrugs 60x8, 3 sets
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  #50  
Old 12-04-2012, 03:12 PM
Helmholtz Helmholtz is offline
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12/2

Squats 185x3, 3 sets
Free weight hack squats 95x5, 3 sets
Seated calf raises 180x11, 4 sets
Leg extensions 125x8, 2 sets
Lying leg curls 95x8, 2 sets
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