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.
With that said:
Monday 10/12/09:
Incline Bench 3x12,10,5 (135, 155, 175)
Bent Over Barbell Row 3x8,6,4 (135,155,165)
Chins 3x8,6,5
Dips 3x5
6x30s sprint, 30s jog @10mph @5.0incline
Abs
Decline Weighted Crunches 2x25
Weighted Russian Twists 2x8
Incline Bent Leg Raises 2x12
Rope Crunches 2x12
Weighted Hanging Leg Raises 1x8 (10lb DBs)
Notes: 175 for 5 on the Incline Bench went up pretty smooth. Had to push for the 5th rep but besides that I was good.
Wednesday 10/14/09:
Power clean 3x8,8,5 (95.115.135)
Barbell squat 5x8,5 (balance), 8, 8, 8 (225, 275, 325, 275, 225)
Seated leg curls 3x10 (140,155)
Split Squats 3x10 (each side 80)
Romanian deadlift 3x10 (135,155,185)
Disregard this post…inaccurate.
Where is the speed and power work in your training??? Doing sprints on a treadmill is the reason why you aren’t getting faster. You need to hit the track more, that’s the only way you are going to get better. Taking steroids will not replace the foundation of speed and power work! You’re still considered a young athlete and you haven’t even been training that long to have the need for anabolics…
Haha, this is one of the dumbest things I’ve ever read for a couple of reasons.
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You’re 19, not too experienced with training, and just need hard work and time.
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You can’t even talk about AAS on this site, let alone detail your use of it.
And what’s this crap about being self motivated? You’re a cheater, plain and simple. By breaking the rules, you’re denying honest, hard working people their shot at competing. So what if training was hard? Training and dieting and competing are supposed to be hard. Get over it.
If you need to cheat to compete, you don’t need to be competing at all.
You know, working is hard. So is going to school. Maybe I should just knock over a bank, or sell drugs. I’m self-motivated though, so it’s okay. If you want to call me a criminal, I understand. :rolleyes:
Goodluck bro!! So young to venture into the darkside.
Do you run 13?
I run under 12.4 now :). After 1.5 years. I go to the track once a week and do drills and run some sprints for times.