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#101
08-19-2011, 08:02 PM
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Friday, 8/19/2011, Upper Body
Warmup, Crunches, 4XBWX200 Flat Bench Press, 1X135X10, 3X235X10 Narrow Grip Cable Rows, 3X160X10 Seated Rear Delt, 3X110X10 Standing Cable Tricep Pressdowns, 3X150X10 Standing Alternating Dumbbell Curls, 3X35X10 Feeling weak today. 
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#102
08-30-2011, 06:32 PM
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Tuesday, 8/30/2011, Back
Narrow Grip Cable Rows, 4X150X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10 Back Extension Machine, 4X280X40 Chin Assist (Normal Grip), 4X-200X10 Chin Assist (Neutral Grip), 4X-200X10 T-Bar Row Machine, 4X45X10 Back at it. University Gym closed last week for "deep" cleaning.
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#103
08-31-2011, 09:21 PM
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Wednesday, 8/31/2011, Chest
Flat Bench Press, 1X135X10, 2X225X10, 1X225X8, 1X225X6 Vertical Peck Deck, 1X100X10, 1X120X10, 2X140X10 Inclined Dumbbell Flyes, 4X40X10 Vertical Chest Press (Normal Grip), 1X100X10, 1X120X10, 1X140X10, 1X160X10 Vertical Chest Press (Neutral Grip), 4X150X10
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#104
09-07-2011, 08:54 PM
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Wednesday, 9/7/2011, Back
Warmup, Crunches, 4XBWX120 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10 Narrow Grip Cable Rows, 4X120X10 Back Extension Machine, 4X280X40 Chin Assist (Normal Grip), 4X-200X10 Chin Assist (Neutral Grip), 4X-200X10 Reduce weight and build back up over time.
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#105
09-08-2011, 05:52 PM
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Thursday, 9/8/2011, Chest
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 4X185X10 Inclined Dumbbell Flyes, 4X40X10 Dip Assist (Narrow Grip), 1X-200X10, 1X-180X10, 1X-160X10, 1X-140X10 Vertical Chest Press (Neutral Grip), 1X120X12, 1X140X12, 1X160X12, 1X180X12
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#106
09-09-2011, 07:52 PM
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Friday, 9/9/2011, Shoulders
Warmup, Crunches, 4XBWX120 Seated Smith Machine Front Press, 4X115X10 Seated Rear Delt, 4X100X10 Shoulder Press Machine, 4X160X10 Standing Cable Shoulder Shrugs, 4X120X10 Standing Cable Upright Row, 1X50X10, 1X60X10, 1X70X10, 1X80X10 Seated Rear Delt, 4X90X10
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#107
09-13-2011, 06:11 PM
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Tuesday, 9/13/2011, Chest
Warmup, Crunches, 4XBWX140 Flat Bench Press, 1X135X10, 4X190X10 Inclined Dumbbell Flyes, 4X40X12 Pec Deck, 4X160X12 Flat Narrow Grip Bench Press, 2X135X10
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#108
09-14-2011, 08:23 PM
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Wednesday, 9/14/2011, Back
Warmup, Crunches, 4XBWX140 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10 Narrow Grip Cable Rows, 4X140X10 Back Extension Machine, 4X280X40 Chin Assist (Normal Grip), 4X-180X10 Chin Assist (Neutral Grip), 4X-180X10
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#109
09-15-2011, 07:44 PM
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Thursday, 9/15/2011, Legs
Warmup, Crunches, 4XBWX200 Barbell Squats, 1X45X10, 4X135X10 Barbell Calf Raises, 4X135X10 Angled Leg Press, 4X90X10 Angled Calf Raises, 4X200X20 Five (5) months (4/20/2011) since I did legs. No wonder I'm not growing. Start with low weight and my legs are still sore.
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#110
09-16-2011, 05:24 PM
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Friday, 9/16/2011, Shoulders
Warmup, Crunches, 4XBWX200 Seated Smith Machine Front Press, 4X135X10 Seated Rear Delt, 4X110X10 Shoulder Press Machine, 4X170X10 Seated Lateral Raise Machine, 4X50X10
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