Tuesday 8/25/09:
Bodyweight Warmup
A1) EZ Bar Curl 5x10,8,10,8,8
A2) Dips 5x10,8,10,8,8,
Close Grip Chins 5x5
Side Bends 2x12 (each side with weighted plate)
Decline Weighted Crunch 2x25
Russian Twists 2x8
Incline Leg Raises 2x8
Hey guys. Havent been updating my log because my computer crashed and I am working on repairing it. I am currently at my college library and I will try my best to write down everything I did the past week hahaha.
Thursday 8/27/09:
1A) Deadlift 5x10,10,10,8,5 (135,155,175,195,295)
1B) Leg Extensions 5x10,10,10,8,8
Abs
Sunday 8/30/09:
1A) DB Flat Press 9x5 (35s to 70s)
1B) Seated Row 9x5
6x30s sprint, 30s jog @9mph-10mph @5.0 incline
Abs
Monday 8/31/09:
1A) Squat 10x5 (185 to 275)
1B) Lying Leg Curls 10x5
20 minutes on elliptical
Abs
My computer is finally up and running again. I have been training for the past 2 weeks and because of my computer, I wasnt able to update my journal.
Last week, I did the same workouts but instead I did it for 10x5.
Anyway this is what I have done today:
Tuesday 9/8/09:
1A) EZ Bar Bicep Curls 5x10 (60lbs)
1B) Assisted Dips 5x10
Abs
Wednesday 9/9/09:"
Ahhh, 9/9/09, what can I say about today? Was quite an eventful day full of surprises. Kind of like a pendulum swinging. Lot of changes occurred. One thing did not change, that one constant, THE GYM.
1A) Standing DB Shoulder Press 5x10,10,10,10,8
1B) Lat Pulldowns widegrip 5x10,10,10,8,8
Wide Grip Pullups 6x3
Thursday 9/10/09:
1A) Deadlift 5x10,10,10,8,8 (135,155,165,175,195)
1B) Leg Extension 5x10,10,10,8,8
Elliptical for 15 minutes
Abs
Monday 9/14/09:
Back to volume training. Summer’s over. Time to pack on some size with minimal cardio.
Power Snatch 3x8 (65,75,75)
–worked on form, my first time doing such a lift
DB Flat Bench 3x12,10,8 (50,60,70)
Bent Over Barbell Row 3x12,10,8 (95,115,125)
Chins 3x8
Assisted Dips 3x8
Hanging Leg Raises w/5lbs+BW 2x8 (w/5lbs) +8 (BW)
DB Side Bends
2x12 (left)
2x12 (right)
(w/60s)
Tuesday 9/15/09:
10x30s sprint, 30s jog @10mph @5.0 incline
ab-work
Wednesday 9/16/09:
Power clean 3x8 (95.105.115)
Barbell squat 3x12,10,8 (225, 245, 275)
Seated leg curls 3x12,10,8 (140)
Romanian deadlift 3x10,10,8 (95,115,135)
Notes: I forgot to Split Squats and Step Ups…oops.
Thursday 9/17/09:
5x30s sprint, 30s jo @10mph @5.0 incline
Rope Crunches 3x20
Woodchoppers 2x12 each side so 4x12 in total.
Notes: Only did half my cardio workout cuz I had to a real bad dump and had to cut off my cardio =(.
Monday 9/21/09:
DB Incline Bench 3x12(50,55,60)
Bent Over Barbell Row 3x10,8,8 (115,135)
Chins 3x8
Assisted Dips 3x8
C’mon guy!!
Hahaha I know…very disappointing!! 
Wednesday 9/23/09:
Power clean 3x8 (95.115.125)
Barbell squat 3x8 (225, 275, 295)
Seated leg curls 3x12,10,8 (125,140,155)
Romanian deadlift 3x10 (95,115,135)
Step Ups 2x8 (25s, 35s)
Notes: I WAS FEELING STRONG!!! I cleaned 125!! That was a great start to my workout!!
Friday 9/25/09:
Push Press 3x12 (65,85,95)
Partial DL in power rack and shrug 3x12 (95,115,135)
Lateral Raises 3x12 (20s)
Preacher/Scott Curls 3x10 (55)
Incline Curls 3x12 (20s)
Assisted Tricep Dips 3x12
Notes: Strong streak is continuing! I’ve been feeling strong as of late.
However, I took precaution on the push press weight because I busted my left shoulder by walking into a light pole…while I was staring at a hot chick across the street. Yeah, I know, I couldve sounded tough and say that I took a block or tackled someone or got trucked, but it is what it is. I walked right into a light pole while I was staring at a hot chick across the street hahaha.
Monday 9/28/09:
Barbell Bench Press 3x12,10,6 (135,155,185)
Barbell Row 3x12,10,8 (135)
Monday 10/5/09:
Barbell Bench Press 3x12,8,8 (135, 155, 165)
Barbell Row 3x10,8,8 (115,135,155)
Assisted Dips 3x12
Assisted Wide Grip Chins (-40) 3x8
Abs
Incline Bent Leg Raises 3x12
Decline Weighted Crunch w/25 lb plate 3x25+1x25 bw
Russian Twists w/ 25lb plate 2x8
Hanging Leg Raises 1x8
Weighted Hanging Leg Raises (10lbDB) 1x8+8bw
Wednesday 10/7/09:
Power clean 3x8,8,5 (95.115.135)
Barbell squat 3x8 (225, 275, 325)
Seated leg curls 3x12,10,8 (125,140,155)
Split Squats 1x8 (each side 80)
Romanian deadlift 3x10 (135,155,185)
Decline Weighted Crunches 2x25
Rope Crunches 2x12
Notes: I was jacked!! I was pumped!! After I squatted 325 perfect form for 8 reps, I knew I did my work at the gym. I feel as if my old lower body strength is coming back. Rebuilding it up new without cardio so far. Havent done cardio for whats been almost 3 weeks now so Im gonna hit the treadmills next week.
Friday 10/9/09:
Push Press 3x12 (95,95,115)
Partial DL in power rack and shrug 3x12,12,3 (155,185,225)
Lateral Raises 3x12 (20s)
EZ Bar Preacher/Scott Curls 3x10 (75)
Incline Curls 3x8 (20s)
Paul Dix Press 3x8 (40,50,60) – Combination of Close Grip Bench and Lying Tricep Extension
Assisted Tricep Dips 3x12
Excuse me for asking, but how low are you going on your squats? They seem leaps and bounds ahead of the rest of your lifts, leading me to believe you’re squatting significantly high.
If you had video, that would be even better.
Regardless of the depth, keep working hard.
I go parallel, I warm up by doing ATGs prior to my my squats.
I guess I have strong legs :D. Haha Im the opposite of most people, I enjoy legs but hate upperbody :eek:. I still do it and try to hit big numbers on upperbody.