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#11
01-26-2010, 08:49 PM
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Tuesday, 1/26/2010, Chest, Front/Side Delts and Tris
Flat Bench Press, 1X135X10, 4X210X10 Inclined Flyes, 4X50X10 Seated Angled Shoulder Press, 4X200X10 Single Pulley Standing Tricep Pressdowns, 2X150X15, 2X150X12 
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#12
01-27-2010, 06:17 PM
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Wednesday, 1/27/2010, Legs
Warmup, Crunches, 4XBWX120 Barbell Squats, 1X135X10, 4X225X10 Angled Calf Raises, 4X320X30 Prone Leg Curls, 4X160X10 Leg Extensions, 4X160X10
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#13
02-01-2010, 07:39 PM
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Monday, 2/1/2010, Chest, Front/Side Delts and Tris
Flat Bench Press, 1X135X10, 4X220X10 Inclined Flyes, 4X55X10 Seated Angled Shoulder Press, 4X200X10 Single Pulley Standing Tricep Pressdowns, 2X150X15, 2X150X12 Woops! I thought that I was increasing bench by five pounds but I increased in by ten. ;-)
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#14
02-02-2010, 06:06 PM
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Tuesday, 2/2/2010, Back and Rear Delts
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X170X10 Narrow Grip Cable Rows, 4X170X10 Seated Rear Delt, 4X120X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10 Did I forget to do Bis on purpose?  I'm one of the few that hate working Bis. But, this really worked out my forearms.
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#15
02-03-2010, 05:50 PM
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Wednesday, 2/3/2010, Legs
Warmup, Crunches, 4XBWX120 Angled Leg Press, 2X90X10, 2X180X10, 2X270X10, 2X360X10 Angled Calf Raises, 4X340X30 Prone Leg Curls, 4X160X10 Some was using the squat rack and leg extension machine so I skipped them.
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#16
02-05-2010, 07:01 PM
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Friday, 2/5/2010, Upper Body
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 3X225X10, 1X225X9 Narrow Grip Cable Rows, 4X180X10 Seated Angled Shoulder Press, 4X200X12 Standing Dumbbell Curls, 4X30X10 Seated Rear Delt, 2X100X12, 2X100X10 Missed that last rep on bench press. Try, try, again. Yoda said: "Do or do not... there is no try."
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#17
02-08-2010, 05:20 PM
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Monday, 2/8/2010, Chest and Tris
Flat Bench Press, 1X135X10, 3X230X10, 1X230X8 Inclined Flyes, 4X55X10 Single Pulley Standing Tricep Pressdowns, 4X150X16
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#18
02-18-2010, 12:58 PM
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Wednesday, 2/17/2010, Chest and Bis
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 2X235X10, 1X235X8, 1X235X6 Inclined Flyes, 4X55X10 Standing Dumbbell Curls, 4X25X10 Standing Alternating Dumbbell Curls, 2X25X8 Standing Alternating Dumbbel Hammer Curls, 4X25X8 Well, I've been a bad boy  and having worked out in over a week. I'm paying to that today. Last edited by bigironcross; 02-18-2010 at 06:02 PM.
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#19
02-18-2010, 06:02 PM
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Thursday, 2/18/2010, Back, Rear Delts and Tris
Warmup, Crunches, 4XBWX120 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10 Narrow Grip Cable Rows, 4X160X10 Seated Rear Delt, 4X100X10 Single Pulley Standing Tricep Pressdowns, 4X150X12
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#20
02-19-2010, 05:35 PM
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Friday, 2/19/2010, Legs
Warmup, Crunches, 4XBWX120 Barbell Squats, 4X135X10, 1X225X10, 1X275X10 Angled Calf Raises, 2X300X30, 2X300X25 Prone Leg Curls, 4X140X12
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