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  #51  
Old 12-04-2012, 03:17 PM
Helmholtz Helmholtz is offline
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12/4

Bench press 175x3, 5 sets
Incline bench press 135x5, 2 sets
Decline bench press 155x5, 2 sets
Close grip bench 95x5, 3 sets
French press 37.5x5, 2 sets
Rope pressdowns 50x6, 2 sets
Upright rows 60x6, 2 sets
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  #52  
Old 12-05-2012, 09:17 PM
Helmholtz Helmholtz is offline
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12/5

Bent over rows 115x5, 3 sets
T-bar rows 80x5, 2 sets
Pullups BWx9,7,7
Incline rear delt raise 12.5x8, 2 sets
Standing EZ bar curl 70x5, 3 sets
Spider curls 40x8, 2 sets
Cable curls 80x5, 2 sets
Cable 21s 60, 1 set
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  #53  
Old 12-08-2012, 08:38 PM
Helmholtz Helmholtz is offline
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12/8

Squats 190x3, 4 sets
Leg press 270x8, 3 sets
Leg extensions 140x6, 3 sets
Lying leg curls 110x6, 3 sets
Seated calf raises 225x5, 3 sets
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  #54  
Old 12-09-2012, 07:25 PM
Helmholtz Helmholtz is offline
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12/9

Bench press 170x5, 5 sets
Incline bench 140x3, 2 sets
Weighted dips 25x8,8,6
French press 40x5, 3 sets
Rope pressdowns 50x7, 2 sets
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  #55  
Old 12-11-2012, 04:02 PM
Helmholtz Helmholtz is offline
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12/11

Deadlift 235x5, 3 sets
Pullups 25x5,4; BWx9
One arm DB rows 42.5x5, 3 sets
DB shrugs 60x11, 3 sets
Preacher curls 60x6, 3 sets
Spider curls 40x9, 2 sets
Cable curls 50x15, 2 sets
Cable 21s 50
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  #56  
Old 12-14-2012, 03:50 PM
Helmholtz Helmholtz is offline
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12/13

Squats 185x4, 4 sets
Leg press 320x4, 3 sets

Then my legs started cramping up and I had to call it quits for the day
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  #57  
Old 12-14-2012, 03:51 PM
Helmholtz Helmholtz is offline
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12/14

Bench press 180x4,4,3,3
Incline bench 135x6,5
DB flys 25x8, 2 sets
Seated triceps extensions 40x10, 3 sets
Rope pressdowns 40x12, 2 sets
Cable kickbacks 20x10, 2 sets
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  #58  
Old 12-17-2012, 03:11 PM
Helmholtz Helmholtz is offline
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12/16

Bent over rows 115x8, 3 sets
Pullups BWx10,7,6
Seated cable row105x10, 3 sets
Rack chins BWx8, 3 sets
Preacher curls 40x12, 3 sets
Spider curls 30x14, 2 sets
Hammer curls 17.5x8, 2 sets
Cable curls 50x15, 2 sets
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  #59  
Old 12-17-2012, 03:12 PM
Helmholtz Helmholtz is offline
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12/17

Squats
135x5
145x5
160x5
170x5
185x5
185x5
170x5
160x5
145x5
135x5

Seated calf raise 205x6, 3 sets
Leg extensions 125x5, 3 sets
Lying leg curls 95x5, 3 sets
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  #60  
Old 12-19-2012, 07:12 PM
Helmholtz Helmholtz is offline
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12/19

Bench press 185x3, 5 sets
Incline bench 135x6, 2 sets
Skullcrushers 50x8, 3 sets
Rope pressdowns 40x12, 2 sets
Cable kickbacks 20x11, 2 sets

Also threw in a couple of light shoulder exercises. Still afraid to do any heavy shoulder isolation exercises.
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