Papi93

7/13/07
Back (vertical pulling)/Biceps/Forearm Flexors/Abs (flexors)

Hammer Pulldowns
3 sets 5 reps 220lbs.

Weighted Chinups
3 sets 4 reps 40lbs.

Close-Grip Lat Pulldowns - Supinated-Grip
3 sets 6 reps 215lbs.

Barbell Curls
3 sets 6 reps 100lbs.

Hammer Strength Preacher Curls
3 sets 6 reps 90lbs.

Barbell Wrist Curls
3 sets 6 reps 145lbs.

Life Fitness Abdominal Crunch
2 sets 6 reps 200lbs.
1 set 5 reps 200lbs.

Took out the hammer chins and replaced them with hammer pulldowns. To be honest, I feel like pulldowns work my lats better than chins or pullups. Not a popular statement for this site but I have to be honest. Good workout. More work performed throughout except on the last set of machine crunches.

Papi93

7/14/07
Legs

Power Squats
3 sets 6 reps

Leg Press
3 sets 6 reps 730lbs.

Bulgarian Squats
3 sets 6 reps 40lbs.

Lying Leg Curls
3 sets 5 reps 195lbs.

Life Fitness Hip Abduction
3 sets 6 reps 280lbs.

Seated Calf Raises
3 sets 5 reps 185lbs.

Leg Press Toe Presses
3 sets 5 reps 330lbs.

More work performed throughout workout. Week 18 complete.

Papi93

7/16/07
Chest/Triceps/Forearm Extensors/Abs

High-Incline Barbell Presses
3 sets 3 reps 205lbs.

Low-Incline Dumbbell Presses
3 sets 6 reps 95lbs.

Life Fitness Chest Press
3 sets 6 reps 180lbs.

Weighted Triceps Dips
1 set 5 reps 140lbs.
2 sets 4 reps 140lbs.

Low-Incline Dumbbell Triceps Extensions
3 sets 7 reps 45lbs.

Barbell Wrist Extensions
3 sets 8 reps 80lbs.

Hammer Strength MTS Abdominal Crunch
2 sets 5 reps 135lbs.
1 set 4 reps 135lbs.

I got owned on high-incline presses because I had to perform it fifth in the exercise order when it is usually first. The gym was very busy and the incline was not available until then.

Curl Master

7/11/07

Back/Calfs

Pendlay Row

185lbs 6,6,6 PR

Yates Row

205lbs 6,6,6

Romanian Deadlift

205lbs 6,6,6

Wide G. Pullup

BW 7,7

Neutal G. Pullup

10lbs 7,7

Unilateral Elevated Calf Raise

90lbs 13,12,10

Anti-tiablias Raise Elevated

90lbs 10,9,8

Hindu Pushup until failure 1 set

Papi93

7/17/07
Back (horizontal pulling)/Biceps/Forearm Flexors/Obliques (rotation)

T-Bar Rows
3 sets 5 reps 215lbs.

Yates Rows
3 sets 5 reps 250lbs.

Life Fitness Seated Row - Prone-Grip
3 sets 6 reps 140lbs.

Alternating Dumbbell Curls
3 sets 5 reps 55lbs.

Life Fitness Preacher Curls
3 sets 5 reps 180lbs.

Barbell Wrist Curls
3 sets 7 reps 145lbs.

Life Fitness Torso Rotations
3 sets 6 reps 205lbs.

More work performed throughout except on Torso Rotations. I've maxed that machine and will maintain with it from now on. I think I forgot to take my creatine monohydrate dose, yesterday. Not remembering if you took a supplement ftl.

Papi93

7/18/07
Legs

Machine Hack Squats
3 sets 6 reps 380lbs.

Romanian Deadlifts
3 sets 5 reps 285lbs.

Reverse Dumbbell Lunges
3 sets 6 reps 70lbs.

Life Fitness Leg Extension
3 sets 6 reps 255lbs.

Life Fitness Hip Adduction
3 sets 6 reps 305lbs.

Unilateral Standing Calf Raise
1 set 6 reps 75lbs.
2 sets 5 reps 75lbs.

Life Fitness Toe Presses
3 sets 6 reps 295lbs.

I've maxed the hip adduction machine so I will go on maintenance with that exercise. I only added one rep to my first step unilateral calf raises. More work performed throughout the rest of the workout.

Papi93

7/19/07
Shoulders/Upper Traps/Triceps/Forearm Extensors

Hammer Strength MTS Shoulder Press
3 sets 6 reps 140lbs.

Standing Dumbbell Rows - Prone Hand Position
3 sets 6 reps 25lbs.

Life Fitness Lateral Raise
3 sets 6 reps 140lbs.

Barbell Shrugs
3 sets 6 reps 275lbs.

Incline Close-Grip Bench Presses
3 sets 6 reps 165lbs.

High-Incline Dumbbell Triceps Extensions
3 sets 8 reps 45lbs.

Barbell Wrist Extensions
3 sets 8 reps 80lbs.

More work performed throughout. Took out db upright rows and replaced them with standing db rows. I always wanted to try the exercise and it easier on the shoulders than the various upright row variations, for me.

Papi93

7/20/07
Back (vertical pulling)/Biceps/Forearm Flexors

Hammer-Grip Lat Pulldowns
3 sets 6 reps 220lbs.

Weighted Chinups
3 sets 5 reps 40lbs.

Close-Grip Lat Pulldowns
3 sets 5 reps 220lbs.

Barbell Curls
3 sets 4 reps 105lbs.

Hammer Strength Preacher Curls
3 sets 6 reps 95lbs.

Barbell Wrist Curls
3 sets 7 reps 145lbs.

More work performed throughout. Got owned on barbell curls (new weight, though). There was some douchebag on the abdominal crunch machine for over 30 minutes so I wasn't able to get on it yesterday. I'll work it into my workout on Sunday (working on Saturday).

Papi93

7/22/07
Legs/Abs

Power Squats
3 sets 6 reps

Leg Press
3 sets 5 reps 750lbs.

Bulgarian Squats
3 sets 6 reps 45lbs.

Lying Leg Curls
3 sets 6 reps 195lbs.

Life Fitness Hip Abduction
3 sets 5 reps 285lbs.

Seated Calf Raises
3 sets 6 reps 185lbs.

Leg Press Toe Presses
3 sets 6 reps 330lbs.

Life Fitness Abdominal Crunch
2 sets 5 reps 200lbs.
1 set 4 reps 200lbs.

More work performed throughout. Week 19 complete.

Curl Master

7/13/07

Quads/Hamstrings

Barbell Squat

260lbs 6
265lbs 6
270lbs 5
285lbs 2
290lbs 2

Hindu Squat

BW 25,19,14

Leg Curl

65lbs 8,7,6

Leg Curl

60lbs 7,6,6

Hindu Pushup

3 sets to max

Back Bridge on neck

60 seconds

Curl Master

7/16/07

Triceps/shoulders

Weighted Triceps Dips

140lbs 6,4
130lbs 6
120lbs 6

Barbell Military Press

150lbs 7
145lbs 7
140lbs 7

Barbell Behind the Neck Press

135lbs 6,6

Wide Grip Upright Row

115lbs 10,9,8

Lying Triceps Extension

115lbs 8,7,6

French Press

95lbs 10,8,7

5 sets of pushups until failure

5 sets of abs

Curl Master

7/17/07

Chest/Biceps

Bench Press

242lbs 6,6,6

Incline Bench Press (high incline)

205 6,5
205 5 on medium incline

Weighted Chest Dip

90lbs 6,6

Barbell Curl

135lbs 5
125lbs 7
115lbs 9

E-Z Curl

115lbs 8
120lbs 7
125lbs 6
130lbs 5
135lbs 5

Preacher curl with Dumbell

35lbs 7

Curl Master

7/18/07

Back/Calfs

Pendlay Row

190lbs 6
185lbs 7
180lbs 8
175lbs 9

Yates Row

175lbs 8,8,8

One Arm Dumbell Row

95lbs 9,8

Wide Grip Pullup

BW 7,6

Unilateral Elevated Calf Raise

90lbs 11,9,8

Anti-tibalis Raise Elevated

90lbs 11,10,9

Curl Master

7/23/07

Chest/Biceps

Flat Bench Press

242lbs 7,6,5

Incline Bench Press with Barbell

200lbs 7,6,6

Bench Dips

140lbs 14,13,12

Barbell Curl

135lbs 5
125lbs 7
115lbs 8

E-Z Curl
135lbs 5
130lbs 6
125lbs 7
115lbs 8

Preacher curl with Dumbell

6,6

Curl Master

7/24/07

I have decided to take a break from lifting heavy and try increasing my reps near a 10 rep minimum and improving my endurace. I have been lifting for so long heavy it will be nice to have a break from it. I am probably going to switch up the days I perform each body part on too.

Back

Pendlay Row switched to a wide grip hand placement

135lbs 10,10,10

Pendlay Row shoulder width neutral grip hand placement

135lbs 10,10,10

Yates Row

135lbs 10,10,10

Wide G. Pullup

BW 5,5

Close G. Pullup

BW 6,5,5

Neutral G. Pullup

6,5

Curl Master

7/25/07

Triceps and shoulders

Weighted Triceps Dips

45lbs 12
55lbs 10
65lbs 10
75lbs 8

Military Press Seated no back support

100lbs 10,10,9

Behind the Neck Press seated no back support

90lbs 10,10,9

Wide Grip Upright Row

90lbs 15,14,12

Lying Triceps Extension

95lbs 10,10,7

French Press

75lbs 9,9

My endurance must have been really bad. I can not believe how fatiqued my muscles get during the workout.

Man those weighted triceps dips felt light but it was nice not to have to put a 140lbs on my belt. That was becoming a pain in the ass getting those plates of the dip bar.

I am going to leave legs out again this week I just do not want to chance it. I think it needs more time to heal my knee still feels funky.

Curl Master

7/28/07


Weighted Triceps Dip

142lbs 6

Incline Bench Press

225lbs 6

Barbell Shrug

315lbs 9

Barbell Curl

135lbs 6

Military Press

155lbs 6

Pendlay Row

175lbs 6

Weighted Chest Dip

90lbs 6

Arm Blaster E-Z Curl

130lbs 6

Close Grip Pullup

22lbs 6

Dumbell Row

100lbs 8

Handstand Pushup

5