Papi93

6/6/07
Legs

Hack Squats
3 sets 6 reps 320lbs.

Romanian Deadlifts
3 sets 6 reps 245lbs.

Reverse Dumbbell Lunges
3 sets 6 reps 45lbs.

Life Fitness Leg Extensions
3 sets 6 reps 225lbs.

Life Fitness Hip Adduction
3 sets 6 reps 280lbs.

Unilateral Standing Calf Raises w/DB
3 sets 6 reps 50lbs.

Life Fitness Toe Presses
3 sets 5 reps 270lbs.

More work performed throughout. My strength has been very good this week so far. Not sure if it is the switch from CEE to creatine monohydrate or the addition of l-arginine. Any ideas?

Curl Master

Hamstrings/Triceps

Weighted Triceps Dips

120lbs 6,6,6

SLDL

210lbs 8,8,8

Leg Curl

60lbs 11,8,7,7,6

Skull Crushers

110lbs 9,8,7

French Press with E-Z curl Bar

95lbs 8,8,7

Wrist Curl with forarm equipment

16lbs 7

Wrist Extension

16lbs 6

Curl Master

6/8/07

Quads/shoulders

Barbell Squat

250lbs 6 PR
270lbs 5 PR
280lbs 4 PR
295lbs 2
300lbs 1 1/2 PR

Barbell Lunge

175lbs 6,6

Barbell Shrug switched to Alternated Grip

315lbs 7,7,6

Barbell Military Press Seated

145lbs 6,6,5

Barbell Behind The Neck Press

135lbs 7,6,6

Would have gotten 2 on squat with 300lbs but with no squat rack I took the safe route just in case. Will try for 2 reps next week.

Curl Master

Chest/Biceps

Incline Barbell Bench Press

245lbs 6
260lbs 3
275lbs 1
280lbs 1
285lbs 0

Flat Dumbell Bench Press

95lbs 6,6,6

Weighted Chest Dips

90lbs 6,6,6

Barbell Curl

130lbs 6,5

E-Z curl

135lbs 6
115lbs 9,7

Unilateral Dumbell Preacher Curl

35lbs 9
37 1/2 8,7

Was drained, dehydrated, and a little sick from an allergic reaction, being out in the sun, and walking all day on Monday so I was happy just getting though this workout today without losing to much strength.

Al Swearengen

Arginine can do that for some or you're just a beast this week.


Nice workouts dude's.

__________________
__________________________
_____________________________

shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic.

Jaden William, you're da man.

one year old!!

Papi93

6/7/07
Shoulders/Upper Traps/Triceps/Forearm Extensors

Seated Behind-the-Neck Presses
3 sets 5 reps 135lbs.

Hammer Strength MTS Shoulder Press
3 sets 6 reps 125lbs.

Life Fitness Lateral Raises
3 sets 6 reps 115lbs.

Close-Grip Barbell Shrugs
3 sets 6 reps 250lbs.

Incline Close-Grip Bench Presses
3 sets 6 reps 145lbs.

Incline Elbows-Out Dumbbell Triceps Extensions
3 sets 5 reps 55lbs.

Barbell Wrist Extensions
3 sets 6 reps 70lbs.

More work performed throughout. I forgot to take my l-arginine dose right before working out again. I end up taking it after the workout, though. Don't know why I keep forgetting.

Papi93

6/8/07
Back (vertical pulling)/Biceps/Forearm Flexors/Abs

Weighted Hammer Chins
3 sets 6 reps 50lbs.

Weighted Behind-the-Neck Pullups
3 sets 6 reps 25lbs.

Front Lat Pulldowns
3 sets 5 reps 205lbs.

Barbell Curls
3 sets 5 reps 95lbs.

Hammer Strength Preacher Curls
3 sets 4 reps 110lbs.

Barbell Wrist Curls
1 set 8 reps 125lbs.
2 sets 7 reps 125lbs.

Life Fitness Abdominal Crunch
3 sets 5 reps 195lbs.

More work performed throughout except on preachers and wrist curls. I got buried on preachers. Reps were actually *****ing lost. Major plateau and decrease. They are gone next week. I did increase on the first set of wrist curls and plateaued on the last two sets. They will remain. Remembered to take my l-arginine before the workout and had a good pump.

Papi93

6/10/07
Legs

Sumo Deadlifts
3 sets 5 reps 305lbs.

Leg Presses
3 sets 6 reps 650lbs.

Bulgarian Squats
3 sets 6 reps 25lbs.

Lying Leg Curls
3 sets 6 reps 175lbs.

Life Fitness Hip Abduction
3 sets 6 reps 260lbs.

Seated Calf Raises
3 sets 5 reps 165lbs.

Leg Press Toe Presses
3 sets 6 reps 270lbs.

I got a flat tire so I missed working out on Saturday and had to do it Sunday. The workout was performed earlier on Sunday so that my brother and I could drive down to Wisconsin Dells before nightfall. Not a bad workout considering. More work performed throughout. Week 13 complete.

Papi93

6/12/07
Chest/Triceps/Forearm Extensors/Abs

High-Incline Press
3 sets 6 reps 185lbs.

Low-Incline Dumbbell Press
3 sets 6 reps 90lbs.

Life Fitness Chest Press
3 sets 6 reps 160lbs.

Weighted Triceps Dips
3 sets 6 reps 115lbs.

Lying Dumbbell Triceps Extensions
3 sets 7 reps 50lbs.

Barbell Wrist Extensions
3 sets 6 reps 70lbs.

MTS Hammer Strength Abdominal Crunch
3 sets 6 reps 120lbs.

More work performed throughout. This workout was done on Tuesday because I went to Noah's Ark Outdoor Waterpark on Monday. Set an all-time PR on Weighted Triceps Dips again. Next week I will be using 120lbs.

Papi93

6/13/07
Back (horizontal pulling)/Biceps/Forearm Flexors/Obliques (rotation)

T-Bar Rows
3 sets 6 reps 200lbs.

Yates Rows
3 sets 6 reps 235lbs.

Prone-Incline Dumbbell Rows
3 sets 7 reps 50lbs.

Alternating Dumbbell Curls
3 sets 5 reps 50lbs.

Life Fitness Preacher Curls
3 sets 6 reps 170lbs.

Barbell Wrist Curls
3 sets 8 reps 125lbs.

Life Fitness Torso Rotation
3 sets 7 reps 205lbs.

More work performed throughout. Got the l-arginine dose in on time. Didn't seem to make a big difference in a pump feeling. I don't think that I will be purchasing it again. Money will be better spent on a extra dose of creatine monohydrate.

Papi93

6/14/07
Legs

Hack Squats
3 sets 6 reps 330lbs.

Romanian Deadlifts
3 sets 6 reps 250lbs.

Dumbbell Reverse Lunges
3 sets 6 reps 50lbs.

Life Fitness Leg Extension
3 sets 6 reps 230lbs.

Life Fitness Hip Adduction
3 sets 6 reps 285lbs.

Unilateral Dumbbell Standing Calf Raises
3 sets 6 reps 55lbs.

Life Fitness Toe Presses
3 sets 7 reps 270lbs.

More work performed throughout. Back to work tomorrow. Last day of vacation.

Papi93

Thanks Al. The workouts went very well during my week of vacation. It is nice being able to get the extra sleep and not having the stress of work to deal with.

Al Swearengen

Less stress and more sleep will make a huge difference even by themselves but together, look teh fuk out!!!!

__________________
__________________________
_____________________________

shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic.

Jaden William, you're da man.

one year old!!

Curl Master

6/13/07

Hamstrings/Triceps

Weighted Triceps Dips

125lbs 6,6,5

Romanian Deadlifts

177lbs 20
199lbs 12,11

Leg Curls

60lbs 11,10,9,8,8

Skull Crushers

105lbs 11,10,10

French Press

85lbs 11,11,10

Pushups 1 set

Crunches 1 set

Hanging Leg Raises 1 set

Curl Master

6/14/07

Back/Calfs

Pendlay Row with Barbell pronated grip

175lbs 8
180lbs 7
185lbs 6

Bent-over-row pronated grip

175lbs 8,7,7

One-Arm-Barbell Row

89lbs 8,8,8

Wide Grip Pullup

6,6,5

Unilateral Elevated Calf Raise

100lbs 13,11,10

Anti-tibialis Raise Elevated

120lbs 13,10,9

10 grams of creatine monohydrate

Had a really good workout more work performed on almost all the exercises. Switched one arm dumbell rows to one arm barbell rows. I liked the switch it really tested my stabilizer muscles and hit my target muscles effectively.

Curl Master

6/16/07

Quads/shoulders

Barbell Squat

255lbs 6
270lbs 5
280lbs 4
295lbs 2
300lbs 1

Barbell Lunge

175lbs 6,6

Military Press with barbell seated

145lbs 6
135lbs 6

Wide Grip Upright Row with barbell

89lbs 15
95lbs 12
100lbs 10

Behind the Neck Press with barbell standing

135lbs 6,5

Lateral Raise with Dumbell Unilateral

25lbs 9

Hindu Squat

16

Incline Pushup until failure

Strength and endurance really sucked. The heat took its toll I had a hard time even meeting last weeks weights and reps. I forgot how much heat can affect my weight training. I think next week I will switch to some different exercises for a little different variety in my program

Papi93

6/15/07
Shoulders/Upper Traps/Triceps/Forearm Extensors

Seated Behind-the-Neck Press
3 sets 6 reps 135lbs.

Hammer Strength MTS Shoulder Press
3 sets 5 reps 130lbs.

Life Fitness Lateral Raise
3 sets 6 reps 120lbs.

Barbell Shrugs
3 sets 6 reps 255lbs.

Incline Close-Grip Presses