My Rampage through the Oasis

[bigbear6708]

wt: 218.5

8 reps

squats: 355x8
good mornings: 205x8 +
Pullups: 20x8 (2 sets, second set=negatives)
db bench: 100x8
upright press (db): 65x8
bb curl: 105x8
lying db ext: 60x8
situps (weigh behind head):35x8
twist: 35x8 (good full slow reps)

[bigbear6708]

GREAT WORKOUT TODAY!!!

wt: 218 27 MAR 08

6 reps

Squats: 315x12 (yep...went high rep squats)
Pullups: 25x6 + (great full reps!)
BB Bench: 230x6
DB Sh. Press: 75x6
Complex: 35x6 +
Hammer Curl: 50x6 + (both arms same time...slow negative)
Lying DB Ext: 65x6
Obl. Twist: 45x6 +
Situps (weight behind head): 35x6

[bigbear6708]

wt: 214 30 Mar 08

6 reps

Power Clean & Press: 155x6
Good Morning: 245x6 +
Calf Raise (DB): 80x6 +
Pull Ups: 27.5x6
One Arm Seated Row: 47x6
DB Bench: 105x6
Cross Body Curl: 55x6 -
Dips: 90x6
Situps (behind head): 35x6x2 +

[bigbear6708]

wt: 217 2 APR 08

4 Reps

Squats: 385x3 (365x4 RP wasnt satisfied w/ previous set)
Pullups (WU): 27.5x4 (good full reps)
BB Row: 220x4 (3RP)
DB Bench: 110x4
Calf Raise (DB): 95x6x2 +
BB Sh. Press: 165x4
DIPS: 100x4
Situps (weight behind head): 45x4 (slow)
Obl. Twist: 60x4

[bigbear6708]

wt: 214 5 APR 08

4 Reps

Front Squat: 250x4 + (used as a warm up)
BB Bench: 240x4
Iso Lateral Low Row Mach: 180x4 (weight=weight on each side of mach.)
Upright Press (DB): 75x4
RDL: 315x4
BB Curl: 115x4 (2RP)
Leg Press: 6px4 (2RP) *did 4 reps in 120 sec. 15 seconds up and 15 sec. down for each rep
Calf Raise, on LP mach.: 6px8x2
Tricep PD: 56x4
Situps: 100x4

[bigbear6708]

wt: 215

12 reps

squats: 325x12
good morning: 215x12
pullups: 10x12
bb bench"205x12
db sh press: 65x12
complex" 25x12
bb curl: 95x12
calf raise: 90x12
su (behind head): 35x12

[bigbear6708]

wt: 214.5 11 APR 08

12 reps

Walking Lunge: 110x12
BB Row: 175x12 +
DB Bench: 95x10 -
Upright Press (DB): 60x12
Hammer Curl: 55x12
Lying DB Ext: 55x12
Calf Raise: 90x12
Wrist Curl: 30x12
Obl Twist: 45x12

[bigbear6708]

wt: 215 15 APR 08

didnt feel very good this morning...hopefully friday is better!

Squats: 340x10
RDL: 245x10
Pull Ups: 12.5x10 (good, full reps)
DB Bench: 95x10
DB Sh. Press: 70x10 (by far my best lift of the day...getting strong!)
BB Curl: 100x10 focusing on strict form and slower reps(did another half set..time to move up!)
Lying DB Ext: 55x10 +
Situps: 35x10 (weight behind head)

[bigbear6708]

10 reps

Squats: 340x10
Pullups: Bodyx10x2 (great full reps, 1 sec pause at bottom)
BB Bench: 215x10
Upright Press (DB): 65x10
Seated Bicep Mach: 90x10 (3 RP)
Overhead Tri Ext Mach: level 8x11 each arm (isolated)
Med. Ball Toss: 15x10 each way

[bigbear6708]

21 Apr

Squats: 315x15 (5RP)
BB Row: 205x8 (4 RP)
DB Bench: 100x8 (4RP)
BB Sh. Press: 145x8
Complex: 30x8
BB Curl: 110x8 (3RP)
Dips: 90x7 -
SU (weight behind head): 35x10 +
Calf Raise: 105x8 (4RP)