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#11
01-18-2012, 05:33 PM
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Wednesday, 1/18/2012, Back
Warmup, Crunches, 4XBWX160 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 8X140X10 Narrow Grip Cable Rows, 8X180X6 Seated Back Extension, 4X280X40 
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#12
01-19-2012, 07:59 PM
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Thursday, 1/19/2012, Legs
Warmup, Crunches, 4XBWX160 Warmup, Clean & Press/Overhead Squats/Bent-over Rows/Deadlifts, 3X45X10 Barbell Squats, 45X10, 65X10, 85X10, 105X10, 2X125X10, 105X10, 85X10, 65X10, 45X10 Barbell Calf Raises, 4X185X20 Using low weights to work on getting squats low.
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#13
01-20-2012, 06:13 PM
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Friday, 1/20/2012, Shoulders and Biceps
Seated Smith Machine Front Press, 4X145X10 Seated Rear Delt, 4X110X10 Standing Alternating Dumbbell Curls, 3X40X10 Standing Alternating Dumbbell Hammer Curls, 3X45X10 No energy today. All my warmup equipment was in use.
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#14
01-23-2012, 05:24 PM
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Monday, 1/23/2012, Chest
Warmup, Crunches, 4XBWX200 Flat Bench Press, 45X10, 135X10, 225X10, 4X255X6, 2X255X5 Inclined Flyes, 4X55X10
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#15
01-24-2012, 05:07 PM
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Tuesday, 1/24/2012, Back
Warmup, Crunches, 4XBWX200 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10 Narrow Grip Cable Rows, 8X200X6 Seated Back Extension, 4X280X40
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#16
01-25-2012, 05:44 PM
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Wednesday, 1/25/2012, Legs
Warmup, Clean & Press/Overhead Squats/Bent-over Rows/Deadlifts, 1X45X10 Barbell Squats, 45X10, 65X10, 85X10, 105X10, 125X10, 2X145X10, 125X10, 105X10, 85X10, 65X10, 45X10 Barbell Calf Raises, 4X225X20
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#17
01-27-2012, 06:04 PM
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Friday, 1/27/2012, Shoulders
Warmup, Crunches, 4XBWX200 Seated Smith Machine Front Press, 4X155X10 Seated Angled Shoulder Press, 4X200X10 Up at 3 AM because of sump pump. Tired. Busy in gym. Couldn't get Seated Rear Delt machine. After workout, I experienced some pain in my left shoulder.
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#18
01-30-2012, 08:33 PM
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Monday, 1/30/2012, Back
Lat Pulldowns (Normal Grip), 1X100X10, 6X180X6 Narrow Grip Cable Rows, 6X210X6 Seated Back Extension, 4X280X40
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#19
01-31-2012, 04:48 PM
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Tuesday, 1/31/2012, Chest
Flat Bench Press, 135X10, 225X10, 4X265X6 Inclined Flyes, 4X60X10 Last edited by bigironcross; 02-06-2012 at 12:44 PM.
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#20
02-02-2012, 05:17 PM
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Thursday, 2/2/2012, Legs
Warmup, Crunches, 4XBWX120 Barbell Squats, 45X10, 95X10, 115X10, 135X10, 155X10, 4X175X10 Barbell Calf Raises, 4X225X20
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