Hahahaha, I’m glad to see that you haven’t changed 
, one bitttt!!
Good stuff.
9/11/06…Always Remember
Mon: tempo
2x400m w/200m wlk rest b/w ea
6x200m w/100m wlk rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 180x8, 185x5, 190x5, 195x3
Rev Grip BB Row 3x: 130x10, 135x9, 140x7
superset w/
DB Bench 3x: 70x10, 75x6, 75x7
T Bar Row 3x: 80x8, 85x6, 85x5
superset w/
Flat (floor) DB Fly 3x: 20x10, 25x10, 30x10
BB Skull Crushers 3x: 65x10, 65x9, 70x6
Rope Grip Tri Ext 3x: 50x9, 60x6, 70x4
Core:
rev hyper w/weight 3x: 12.5x15, 12.5x12, 12.5x10
Assorted weighted lower/upper abs
(used a new technique for lower abs…attached 2 cuffs to my ankles from the machine and did my weighted lower ab exercises, bringing my legs to my abs/knees to abs, etc…great resistance…)
9/12/06
tues: active rec
30min stationary bike
Core:
assorted sides/obliques
9/13/06
Wed: OFF
9/14/06
Thur: gen strength
Lifting:
BB Squat 4x: 185x5wu, 235x3
(my hip began to REALLY hurt, so I stopped early on this set), 135x25 (I wanted to see what would happen if I really warmed up my hip/legs…I was able to do this set w/o pain. So, I decided to give some heavier weights a try, even though my legs would be a bit fatigued):
225x5, 235x5, 240x4, 135x15 cooldown set…I’m going to start using a 10-15 rep warmup set with 135 before I start my working sets from now on…see if this helps with the hip problem
BB Milt Prs 3x: 115x9, 120x6, 130x4
superset w/
BB SL DL 3x: 205x10, 210x10, 215x6
DB Sh Prs 3x: 60x10, 65x6, 65x7
superset w/
Mach Leg Prs (Ft norm) 3x: 290x10, 300x10, 310x10
BB Frnt Sh raise 3x: 45x7, 50x5, 50x4
Core: rev hyper w/bb (8lb) 3x: 15, 12, 12
Assorted b/w lower/upper abs
9/15/06
Fri: Off
9/16/06
Sat: Gen strength
Lifting:
Inc BB bench 5x: 135x5wu, 160x8, 165x5, 170x4, 175x3
DB Row 3x8ea: 60x8, 70x8, 75x7
super set w/
Inc DB bench 3x: 75x8, 75x6, 80x4
BB Shrug 3x: 205x10, 215x10, 225x8
superset w/
Inc Db Fly 3x: 40x8, 45x7, 50x6
BB curl 3x: 75x10, 85x6, 90x4
Db Hammer curls
Core:
rev hyper w/weight 3x: 12.5x12, 12.5x12, 12.5x12
Assorted weighted upper/lower
9/18/06
Mon: tempo
4x300m w/150m wlk rest b/w ea
200m wlk rec
4x200m w/100m wlk rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 180x8, 185x6, 190x4, 195x3
Rev Grip BB Row 3x: 135x10, 140x8, 145x6
superset w/
EZ bar skull crushers 5x: 65x10, 70x8, 70x6, 70x5, 70x5
Core:
reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
Assorted upper and lower weighted abs
Tues: active rec
30min stationary bike
Core:
assorted obliques/sides
9/20/06
wed: general strength
Lifting:
BB Squat 4x: 135x12wu, 230x8, 235x7, 240x6, 245x6
BB Milt Prs 3x: 120x7, 125x5, 130x4
superset w/
BB SL DL 3x: 215x10, 220x10, 225x7
DB Sh Prs 3x: 65x8, 65x6, 70x3
superset w/
Mach Leg Prs (Ft Reg) 3x: 300x10, 310x10, 320x10
db calf raise 3x: 10x10, 10x10, 10x10
Core: b/w rev hyper w/twist 3x: 15, 15, 15
Assorted b/w lower/upper abs
9/22/06
Thur: active rec
30min elliptical
Core:
weighted sides/obliques
9/22/06
Fri: tempo
5x200m w/100m wlk rest b/w ea
4min rec
5x200m w/100m wlk rest b/w ea
NO lifting today, gym closed… :mad:
9/23/06
Sat: gen strength
Even though its raining and I have to do these on a jungle gym…I’m gonna get some stuff done…
4xmax pullups: 10, 7, 7, 6
4xmax hanging (upside down pushups…?)10, 10, 10, 10
Core:
assorted lower/upper
9/24/06
Sun: OFF
What’s a jungle gym??? 
HAHA…Stef…u know, a kids playground…
9/25/06
Mon: tempo
3x330m w/150m wlk rest b/w ea
3min rec
4x100m lateral skips w/50m wlk rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 180x9, 185x6, 190x4, 195x3
Rev Grip BB Row 3x: 140x10, 145x8, 150x6
superset w/
DB Bench 3x: 75x8x10, 75x7, 75x5
T Bar Row 3x: 80x8, 85x6, 85x5
superset w/
DB Fly 3x: 30x10, 35x8, 40x
BB Skull Crushers 3x: 70x10, 75x8, 75x6
Rope Grip Tri Ext 3x: 60x6, 70x5, 60x7
Core:
rev hyper w/weight 3x: 15x12, 15x12, 15x12
assorted upper/lower weighted
9/26/06
Tue: active rec
30min elliptical
Core:
assorted sides/twists
9/27/06
Wed: gen strength
Lifting:
BB Squat 4x: 135x12wu, 235x10, 240x7, 245x5, 250x5
BB Milt Prs 3x: 125x6, 130x4, 130x4
superset w/
DL 4x5: 215x5, 225x5, 235x5, 245x5
DB Sh Prs 3x: 65x8, 65x6, 70x4
superset w/
Mach Leg Prs (Ft Reg) 3x: 320x10, 330x10, 340x10
Seated DB fly 3x: 20x10, 25x4/20x4, 20x8
Core: b/w rev hyper w/twist 3x: 15, 15, 15
Assorted weighted lower/upper abs
9/29/06
Fri: tempo
2x5x160m w/60m wlk bk rest b/w ea & 3min rec b/w sets
9/30/06
sat: gen strength
Lifting:
Inc BB bench 5x: 135x5wu, 160x8, 165x5, 170x4, 175x3
DB Row 3x8ea: 60x8, 65x8, 75x8
super set w/
Inc DB bench 3x: 70x10, 75x6, 75x6
Underhand mach row 3x: 80x8, 85x7, 90x6
superset w/
Inc Db Fly 3x: 35x8, 40x8, 50x5
BB curl 3x: 80x8, 85x6, 90x5, 95x3
Db Hammer curls
Core:
rev hyper w/weight 3x: 15x12, 15x12, 15x12
Assorted weighted upper/lower