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#11
05-09-2009, 12:31 AM
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today 5/8/09 - Shoulders
DB Shoulder Press 10 @ 40's 8 @ 50's 6 @ 60's 4 @ 70's 4 @ 80's 2 @ 90's Supersetted with DB Front Raises 10 @ 20's 10 @ 20's 8 @ 20's 10 @ 15's 10 @ 15's 10 @ 15's DB Lateral Raises 10 @ 20's X 3 sets Seated Rope Cable Rows to the Neck 10 @ 40 X 3 sets BB Shrugs 10 @ 275 10 @ 225 10 @ 225 
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#12
05-13-2009, 12:54 PM
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yesterday 5/12/09
DB Bench Press 10 @ 50's 10 @ 90's 4 @ 120's 10 @ 100's Pull Ups 6 @ BWT 6 @ BWT 6 @ BWT Incline DB Flys 10 @ 50's Dips 12 @ BWT 10 @ BWT Was all over the road with this workout. Hadnt done dips and DB bench in a long, long time. It kinda through me for a loop. Also, my knees are telling me to hold off on the heavy squats, so i'll be taking it a bit easier on that for a while.
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#14
05-15-2009, 02:29 AM
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today 5/14/09
DB Shoulder Press 10 @ 40's 8 @ 50's 6 @ 60's 4 @ 70's 6 @ 80's 1 @ 90's Supersetted with DB Front Raises 8 @ 15's X 6 sets DB Upright Rows 10 @ 40's 10 @ 30's 10 @ 30's DB Shrugs 10 @ 90's X 3 sets 10 minutes of HIIT on eliptical. 30 second intervals...level 5, then 15
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#16
05-18-2009, 11:49 PM
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today 5/18/09
DB Incline Bench Press 10 @ 60's 8 @ 70's 6 @ 80's 4 @ 90's 6 @ 100's Pull Ups BWT - 30 total reps 6 sets of 5 DB Pullovers 10 @ 35's X 3 sets HIIT - eliptical 15 minutes 30 second intervals level 5 and 15
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#17
05-19-2009, 11:04 PM
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today 5/19/09 - knee is feeling better so squats are back on!
BB Squats 10 @ 225 8 @ 275 6 @ 315 4 @ 365 2 @ 405 1 @ 455...failed...soooo close though 1 @ 455...failed again Front Squat 10 @ 135 Wide Stance BB Squat 20 @ 135.....breathing like a freight train at this point. Hamstring Curl - single leg 10 @ 50 10 @ 50 10 @ 60 Leg Extension - single leg 3 sets of 10 @ 60 Calf Raise 20 @ 120 20 @ 140 Last edited by ccbrands1; 05-19-2009 at 11:06 PM.
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#18
05-22-2009, 12:20 PM
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yesterday 5/21/09 - shoulders
DB Shoulder Press / Last 3 sets were SS'd with DB Front raises - 10 reps @ 15lbs 10 @ 50's 8 @ 60's 6 @ 70's 4 @ 80's 3 @ 90's 10 @ 60's DB Side Lateral Raises - strict form - 1 second up, 2 seconds down 3 sets of 10 @ 15's T-Bar Row - elbows out 3 sets of 10 @ 50lbs DB Shrugs 10 @ 100's 10 @ 120's 10 @ 140's
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#19
05-22-2009, 11:03 PM
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today 5/22/09
BB Deadlift - 20lbs heavier on each set than 5/13/09 workout 10 @ 295 8 @ 335 6 @ 385 4 @ 425 2 @ 475 2 @ 515 Pull Ups - wide and medium grip 6 sets of 5 @ BWT Weighted negatives - 4 reps with 25lb dumbell
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