Aaron Anderton's Training Log
August 19, 2005 Weight- 314
Seated DB Press 40x20, 85x10, 100x8
Plate Loaded Shoulder Press Machine 140x10, 280x8, 280x5
DB Curls 55x8, 75x5, 90x5 (a little too much body english)
Dip Machine 150x20, 230x20, 270x11, 170x20
August 22, 2005 Weight- 309
A.M. 1 hour on the stationary bike
P.M. Bench Press 225x5, 275x5, 315x5, 335x5, 345x5
Incline Flyes 40x10, 55x10
Plate Loaded Pulldown Machine 225x12, 315x10, 405x12, 405x8
JM Press 135x10, 185x8, 225x5, 275x5
Hammer Curls 50x10, 60x10, 50x10
Rope Crunches 200x20
August 23, 2005
30 minutes on the stationary bike
August 24, 2005
Power Clean 155x5, 243x3, 287x1, 298x0
Deadlift 425x1, 515x1, 605x1 (best since my surgery in May)
Shrugs 315x10, 405x10, 405x10
Neck Machine 30x15 all four directions
Seated Leg Curls 130x20 trisetted with
Leg Extensions 120x20 and
Standing Calf Raise 260x15
August 29, 2005
Seated DB Press 60x10, 75x10, 100x6
Side Laterals Raise 30x12, 50x10
Plate Loaded Shoulder Press Machine 140x10, 210x10
DB Curls 50x8, 65x7
Dip Machine 210x20, 270x20, 270x15
August 30, 2005
Squats 135x10, 225x6, 315x3, 405x3, 455x3, 495x3 (belt only)
Seated Leg Curls 170x15, 170x10, 150x10
Leg Extensions 130x12, 130x12, 130x12
Standing Calf Raise 260x15, 260x12, 260x12
Leg Press 200x20, 400x20
Rope Crunch 180x30
August 31, 2005
30 minutes on the stationary bike
September 1, 2005
A.M. 30 minutes on the stationary bike
P.M. Bench Press 135x12, 225x8, 315x5, 365x3
Plate Loaded Pulldown Machine 205x10, 315x10, 405x10, 495x5, 225x10
Incline DB Louies 40x10, 50x10 (elbows sore)
Hammer Curls 50x10, 65x10
Dip Machine 210x20, 210x20, 210x20
Preacher Curl Machine 100x12, 100x10, 100x10
September 6, 2005 Weight- 313
Begin using Tribex
Power Cleans 155x5, 243x2, 287x1, 298x0
Deadlift 425x1, 515x1, 605x1
Shrugs 405x10, 405x10, 405x10
Plate Loaded Shoulder Press Machine 140x15, 210x8, 280x8, 280x8
DB Curls 45x8, 60x8, 75x5, 50x10
Pushdowns 100x15, 130x12, 150x10
Rope Crunches 150x20, 150x20
* I kind of combined two workouts because the gym was closed on the 5th.
September 8, 2005 Weight- 318
Leg Press 200x10, 400x10, 600x8, 600x12
Leg Curls 120x15, 150x10
Standing Calf 300x10, 300x10
Bench Press w/ 24"grip 135x10, 225x5, 315x3, 385x1, 405x1
Incline DB Press 75's x 15, 100's x 10, 120's x 12
Chest supported Row 100x10, 170x12, 200x12, 220x10
Preacher Curl Machine 80x10, 120x10, 150x7
Dip Machine 150x20, 210x20, 250x20
September 12, 2005 Weight- 315
Standing Behind the Neck Press 135x10, 185x8, 185x8
Side Lateral Raises 20x10, 30x12, 45x10
DB Curls 40x10, 60x8, 80x6, 90x6
JM Press 135x10, 225x8, 275x6
Preacher Curl Machine 120x10, 150x8
Dip Machine 250x25, 270x20
September 13, 2005 Weight- 316
Power Cleans 166x5, 254x3, 254x3, 254x3
Squats 135x10, 236x10, 326x8, 416x2
Leg Curls 150x15, 150x12
Leg Extensions 130x15, 150x15
Standing Calf Raises 300x10, 300x10
Rope Crunches 200x25
September 15, 2005 Weight- 314
Bench Press w/ 24" grip 135x20, 225x10, 315x5, 365x1, 405x1
Plate Loaded Pulldown Machine 225x15, 315x10, 405x10, 405x10
Plate Loaded Incline Press Machine 225x10, 405x10, 585x10, 655x4, 405x5
Row Machine 200x10, 220x15
Incline Curls 40'sx12, 40'sx12
1 Arm Overhead Triceps Extension 40x15, 40x15
September 20, 2005 Wt.- 315
Upright Row 95x10, 135x10, 155x10, 135x10
Seated DB Press 60'sx10, 85'sx10, 100'sx8
Barbell Curls 95x10, 135x10, 185x5 (too much cheating)
JM Press 135x10, 225x10
Preacher Curl Machine 140x10, 130x10
Dip Machine 250x20, 210x20
September 22, 2005 Wt.- 316
Deadlift w/suit bottoms on 245x5, 435x1, 615x1, 665x1
Squat w/suit bottoms on 245x10, 435x5, 525x5
Leg Press Calf raise 200x30, 400x25, 400x25
The next three exercises were done together as a Tri-Set, with no rest between exercises.
Leg Curl 120x20, 120x15
Leg Extensions 130x20, 130x15
Rope Crunches 200x20, 200x15
September 23, 2005 Weight- 317
Bench Press 135x10, 225x8, 315x5, 405x3
Incline DB Press 80'sx10, 120'sx12
Low Pulley Row 200x15, 250x12
Wide Grip Pulldowns 170x10, 200x10
DB Curls 50'sx10
Triceps Pushdowns 100x15
September 26, 2005 Weight- 319
Side Lateral Raises 20'sx15, 35'sx12, 45'sx10
Seated DB Shoulder Press 60'sx15, 80'sx8, 90'sx10
DB Curls 45'sx10, 65'sx8
JM Press 135x10, 225x10
Rope Crunches 200x30
Preacher Curl Machine 100x20
Dip Machine 225x20
I took it easy today because I am going to compete in a RAW powerlifting meet this Saturday, October 1st. RAW means no bench shirt or squat/deadlift suit. Knee wraps and belt only. I haven't competed since last October because of a Hernia surgery I had in May, so this will allow me to see where my strength levels are at.
Wish me luck!
October 1, 2005 Wt. 322
RAW Powerlifting Contest
Squat-
1st attempt- 515
2nd attempt- 550
3rd attempt- 585
Bench Press-
1st attempt- 415
2nd attempt- 445
3rd attempt- 455
Deadlift-
1st attempt- 605
2nd attempt- 655
3rd attempt- 690
Total- 1730
I finished 1st in the SuperHeavyweight division and had the highest total of the day! I guess I'm back to full strength and ready to go for it!
October 5, 2005
Side Lateral Raises 15's x 20, 20's x12, 35's x 10
Seated DB Press 55's x 20, 80's x 10
Plate Loaded Shoulder Press 210x10, 210x10
DB Curls 45's x 10, 55's x 8, 65's x 5
Pushdowns 100x15, 100x10, 100x10
Rope Crunches 200x20
Begin Using GAKIC
October 6, 2005 Weight- 320
Power Cleans 155x5, 243x5, 243x6, 243x5
Squats 135x10, 225x5, lower back still sore from contest. Move on to other exercises.
Seated Leg Curls 110x30, 150x15
Leg Extensions 120x25, 150x20
Standing Calf Raise 300x15, 300x12
October 8, 2005
Bench Press 135x20, 225x10, 315x12, 315x10, 315x8, 225x12
Wide Grip Pulldowns 150x20, 200x15, 200x10
JM Press 135x15, 225x15, 225x10
Barbell Curls 95x10, 135x12
*I had a difficult time getting into position on the Curls because of the insane pump I had! I don't know if GAKIC directly affects the pump, or if I got it because of all of the extra sets and reps I was able to do? Either way, GAKIC is AWESOME! Stay tuned to my upcoming workouts and see some crazy progress.
October 11, 2005 Weight- 318
Seated DB Press 50's x 15, 100's x 15*, 90's x 10, 75's x 7
Upright Row 135x10, 185x10, 135x10
French Press 115x10, 165x10, 205x6*
DB Curls 45's x 5, 60's x 5, 75's x 5
Dip Machine 270x25*, 270x17
Preacher Curl Machine 120x12, 150x7*
* = Personal Record
October 13, 2005 Weight- 321
Squats 135x10, 225x5, 315x5, 405x12*
Stiff-Legged Deadlift 135x10, 225x10, 315x10*
Leg Curls 120x10, 150x10, 150x10
Leg Extensions 120x12, 150x15, 150x15
Standing Calf Raise 360x10, 360x10
Rope Crunches 200x20, 200x20
October 14, 2005 Weight- 323
Incline Bench Press 135x10, 225x5, 315x10*, 315x6
Chest Supported Row 135x20, 225x10, 315x12*, 315x10
24" Grip Bench Press 225x10, 315x5, 365x5*, 315x6
Plate Loaded Pulldown Machine 225x10, 405x15*
Pushdowns 70x10, 110x15, 140x10 supersetted with
Hammer Curls 45x10, 60x10, 60x10
* = Personal Record
October 18, 2005
Barbell Curls 95x10, 135x10, 185x10
Dumbbell Shoulder Press 55's x 20, 80's x 10, 105's x 8*
Upright Rows 135x10, 185x10, 135x10
French Press 115x10, 205x10*
Preacher Curl Machine 120x15, 120x6
Dip Machine 285x20*, 285x10
October 22, 2005
Bench Press 135x10, 225x10, 315x5, 365x10 (ties a personal best), 225x26
Pulldowns 200x20*, 200x15
DB Curls 45'sx8, 45'sx10
Pushdowns 100x15, 130x15
October 25, 2005 Weight- 329
Side Lateral Raises- 20's x 10, 35's x 15, 45's x 20
Standing DB Press- 80's x 10, 95's x 10, 110's x 4
JM Press- 135x10, 225x10, 315x10*
DB Curls- 55's x 10, 70's x 5, 85's x 5
Hammer Curls- 55's x 10, 70's x 10, 60's x 10
1 Arm Overhead Triceps Extension- 40x10, 55x10, 60x10
October 27, 2005
Deadlift 155x10, 335x5, 425x1, 515x1, 605x1, 605x1, 605x1
Power Cleans 243x2, 287x0
Side Bends 80x15, 80x15
Rope Crunches 200x20, 200x20
Leg Extensions 120x30*
Leg Curls 150x20*
Standing Calf Raise 360x10
October 28, 2005
Bench Press 135x10, 225x10, 315x5, 405x6*, 405x2- would have done 5 or 6, but tweaked my right pec.
1 Arm DB Row 80x10, 120x10
Chest Supported Row 135x10, 225x10, 315x15*, 315x12
Preacher Curl Machine 120x10, 150x10*, 150x7
Triceps Extension Machine 100x15, 150x20*, 200x30*
I was dissappointed with tweaking my pec today, because I felt so strong. One month ago I could only do 3 reps with 405, and today I doubled it!
October 31, 2005 Weight- 331
I tried not to push too hard today, just to be sure my pec was alright. It felt fine until the Dip Machine, and then I felt a little pull. I think it will be alright soon, but I didn't want to go too far.
Warm-up with Side Lateral Raises 30's x 20, 40's x 10
Seated Military Press 115x10, 155x8, 225x7
DB Curls 50's x 10, 70's x 10, 70's x 8, 70's x 8
DB Louie's (lying tricep extension with a dumbbell in each hand held like a hammer curl) 50's x 10, 75's x 10, 75's x 10
Hammer Curls 60's x 10
Dip Machine 250 x 14, felt a little pull in my right pec, so I called it a day.
November 2, 2005
Squats 135x10, 225x5, 315x5, 405x5, 455x5*
Stiff Legged Deadlift 135x10, 225x10, 335x10*
Leg Extension 100x15
Seated Leg Curls 100x20
* = Personal Record
November 4, 2005 Weight- 334
Incline Bench Press 135x10, 225x7 Pec still hurting so I stopped to avoid further injury
Plate Loaded Pulldown Machine 225x10, 315x10, 405x10, 405x10, 405x10, 405x10
Plate Loaded Row 135x10, 225x10, 315x10
1 Arm Overhead Tricep Extension 35x10, 35x10, 55x10, 70x10*
DB Curls 40's x 10, 70's x 10*
November 8, 2005 Weight- 332
Standing DB Press 50's x 10, 75's x 5, 100's x 5, 115's x 6*
JM Press 135x10, 225x10 Pec still not recovered from pull
Barbell Curls 95x10, 135x5, 185x5, 225x5*
Rope Crunches 200x25, 200x15
Pushdowns 80x20, 100x15, 100x15, 100x12
Preacher Curl Machine 100x12, 120x10, 120x8, 100x8
November 10, 2005 Wt- 330
Deadlift 155x5, 335x1, 515x1, 655x1* most ever RAW in the gym.
Power Shrug 135x7, 315x10, 405x10, 495x10
Hyperextensions 10, 10
Reverse Hypers 50x10, 50x6 lower back killing me.
Leg Extensions 120x10
Leg Curl 120x10
November 12, 2005
Bench Press 135x10, 225x5, 315x1, 225x10 getting better, little pain
Reverse Grip Bent Row 135x10, 225x10, 315x10
DB Louies 40's x 10, 60's x 10, 80's x 10
DB Curls 40's x 10, 60's x 10, 60's x 10
November 15, 2005 Weight- 332
Seated DB Press 60's x 10, 80's x 10, 100's x 17*
Upright Row 95x10, 135x10, 185x10
DB Curls 45's x 10, 70's x 12*
JM Press 135x15, 225x10, 315x5
Hammer Curls 60's x 10, 60's x 10
Dip Machine 210x20, 210x20
November 17, 2005 Weight- 327
Deadlift 155x5, 355x3, 555x1, 645x1, 715x1* w/ suit bottoms and belt.
Power Shrugs 225x10, 405x10, 545x10*
Side Bends 80x15, 80x15 supersetted with
Incline Sit-ups 20, 15
Leg Curls 150x20*, 180x6* supersetted with
Leg Extensions 180x15*, 200x10*
November 18, 2005 Weight- 330
Bench Press 135x20, 225x5, 315x1, 365x1, 365x1, 405x1
Plate Loaded Pulldown Machine 225x10, 405x10, 495x10*
DB Louies 60x10, 85's x 8
November 22, 2005 Wt- 333
Side Lateral Raises- warm up
Standing BN Press 135x10, 185x5, 225x5
BN Push Press 275x1, 275x1, 275x1
Seated DB Press 85's x 20*, 75'sx20, 65's x 15
DB Curls 40's x 10, 60's x 8, 80's x 11*
Rope Pushdowns 80x12, 80x11
* = Personal Record
November 23, 2005 Wt- 327
Deadlift w/ belt only 155x10, 335x1, 515x1, 605x1, 675x1* PR in the gym
Leg Press 200x15, 400x10, 600x10 easy
Side Bends 80x15 each side
Incline sit-ups 15
Leg Extensions 200x15*
Leg Curls 200x8*
Seated Calf Raises 90x25
Hyperextensions 15
November 25, 2005 Wt- 333
Bench Press 135x20, 225x8, 315x3, 385x1, 425x1, 445x1 felt a little pain
Plate Loaded Row Machine 135x20, 225x15, 225x15
Hammer Curls 50's x 12, 50's x 12
Dip Machine 210x20, 210x20
December 3, 2005 Wt- 335
RAW Bench and Deadlift Contest
Bench Press 1st attempt- 435, 2nd attempt- 460*, 3rd attempt- 470 little pull or tear in right pec, no lift.
Deadlift 1st attempt- 665, 2nd attempt- 700*, 3rd attempt- 725*
I won and set some new state records. Monster Muscle magazine took some photos and said they would be calling me to do a feature on me for the magazine!
Seated DB Press 40x20, 85x10, 100x8
Plate Loaded Shoulder Press Machine 140x10, 280x8, 280x5
DB Curls 55x8, 75x5, 90x5 (a little too much body english)
Dip Machine 150x20, 230x20, 270x11, 170x20
August 22, 2005 Weight- 309
A.M. 1 hour on the stationary bike
P.M. Bench Press 225x5, 275x5, 315x5, 335x5, 345x5
Incline Flyes 40x10, 55x10
Plate Loaded Pulldown Machine 225x12, 315x10, 405x12, 405x8
JM Press 135x10, 185x8, 225x5, 275x5
Hammer Curls 50x10, 60x10, 50x10
Rope Crunches 200x20
August 23, 2005
30 minutes on the stationary bike
August 24, 2005
Power Clean 155x5, 243x3, 287x1, 298x0
Deadlift 425x1, 515x1, 605x1 (best since my surgery in May)
Shrugs 315x10, 405x10, 405x10
Neck Machine 30x15 all four directions
Seated Leg Curls 130x20 trisetted with
Leg Extensions 120x20 and
Standing Calf Raise 260x15
August 29, 2005
Seated DB Press 60x10, 75x10, 100x6
Side Laterals Raise 30x12, 50x10
Plate Loaded Shoulder Press Machine 140x10, 210x10
DB Curls 50x8, 65x7
Dip Machine 210x20, 270x20, 270x15
August 30, 2005
Squats 135x10, 225x6, 315x3, 405x3, 455x3, 495x3 (belt only)
Seated Leg Curls 170x15, 170x10, 150x10
Leg Extensions 130x12, 130x12, 130x12
Standing Calf Raise 260x15, 260x12, 260x12
Leg Press 200x20, 400x20
Rope Crunch 180x30
August 31, 2005
30 minutes on the stationary bike
September 1, 2005
A.M. 30 minutes on the stationary bike
P.M. Bench Press 135x12, 225x8, 315x5, 365x3
Plate Loaded Pulldown Machine 205x10, 315x10, 405x10, 495x5, 225x10
Incline DB Louies 40x10, 50x10 (elbows sore)
Hammer Curls 50x10, 65x10
Dip Machine 210x20, 210x20, 210x20
Preacher Curl Machine 100x12, 100x10, 100x10
September 6, 2005 Weight- 313
Begin using Tribex
Power Cleans 155x5, 243x2, 287x1, 298x0
Deadlift 425x1, 515x1, 605x1
Shrugs 405x10, 405x10, 405x10
Plate Loaded Shoulder Press Machine 140x15, 210x8, 280x8, 280x8
DB Curls 45x8, 60x8, 75x5, 50x10
Pushdowns 100x15, 130x12, 150x10
Rope Crunches 150x20, 150x20
* I kind of combined two workouts because the gym was closed on the 5th.
September 8, 2005 Weight- 318
Leg Press 200x10, 400x10, 600x8, 600x12
Leg Curls 120x15, 150x10
Standing Calf 300x10, 300x10
Bench Press w/ 24"grip 135x10, 225x5, 315x3, 385x1, 405x1
Incline DB Press 75's x 15, 100's x 10, 120's x 12
Chest supported Row 100x10, 170x12, 200x12, 220x10
Preacher Curl Machine 80x10, 120x10, 150x7
Dip Machine 150x20, 210x20, 250x20
September 12, 2005 Weight- 315
Standing Behind the Neck Press 135x10, 185x8, 185x8
Side Lateral Raises 20x10, 30x12, 45x10
DB Curls 40x10, 60x8, 80x6, 90x6
JM Press 135x10, 225x8, 275x6
Preacher Curl Machine 120x10, 150x8
Dip Machine 250x25, 270x20
September 13, 2005 Weight- 316
Power Cleans 166x5, 254x3, 254x3, 254x3
Squats 135x10, 236x10, 326x8, 416x2
Leg Curls 150x15, 150x12
Leg Extensions 130x15, 150x15
Standing Calf Raises 300x10, 300x10
Rope Crunches 200x25
September 15, 2005 Weight- 314
Bench Press w/ 24" grip 135x20, 225x10, 315x5, 365x1, 405x1
Plate Loaded Pulldown Machine 225x15, 315x10, 405x10, 405x10
Plate Loaded Incline Press Machine 225x10, 405x10, 585x10, 655x4, 405x5
Row Machine 200x10, 220x15
Incline Curls 40'sx12, 40'sx12
1 Arm Overhead Triceps Extension 40x15, 40x15
September 20, 2005 Wt.- 315
Upright Row 95x10, 135x10, 155x10, 135x10
Seated DB Press 60'sx10, 85'sx10, 100'sx8
Barbell Curls 95x10, 135x10, 185x5 (too much cheating)
JM Press 135x10, 225x10
Preacher Curl Machine 140x10, 130x10
Dip Machine 250x20, 210x20
September 22, 2005 Wt.- 316
Deadlift w/suit bottoms on 245x5, 435x1, 615x1, 665x1
Squat w/suit bottoms on 245x10, 435x5, 525x5
Leg Press Calf raise 200x30, 400x25, 400x25
The next three exercises were done together as a Tri-Set, with no rest between exercises.
Leg Curl 120x20, 120x15
Leg Extensions 130x20, 130x15
Rope Crunches 200x20, 200x15
September 23, 2005 Weight- 317
Bench Press 135x10, 225x8, 315x5, 405x3
Incline DB Press 80'sx10, 120'sx12
Low Pulley Row 200x15, 250x12
Wide Grip Pulldowns 170x10, 200x10
DB Curls 50'sx10
Triceps Pushdowns 100x15
September 26, 2005 Weight- 319
Side Lateral Raises 20'sx15, 35'sx12, 45'sx10
Seated DB Shoulder Press 60'sx15, 80'sx8, 90'sx10
DB Curls 45'sx10, 65'sx8
JM Press 135x10, 225x10
Rope Crunches 200x30
Preacher Curl Machine 100x20
Dip Machine 225x20
I took it easy today because I am going to compete in a RAW powerlifting meet this Saturday, October 1st. RAW means no bench shirt or squat/deadlift suit. Knee wraps and belt only. I haven't competed since last October because of a Hernia surgery I had in May, so this will allow me to see where my strength levels are at.
Wish me luck!
October 1, 2005 Wt. 322
RAW Powerlifting Contest
Squat-
1st attempt- 515
2nd attempt- 550
3rd attempt- 585
Bench Press-
1st attempt- 415
2nd attempt- 445
3rd attempt- 455
Deadlift-
1st attempt- 605
2nd attempt- 655
3rd attempt- 690
Total- 1730
I finished 1st in the SuperHeavyweight division and had the highest total of the day! I guess I'm back to full strength and ready to go for it!
October 5, 2005
Side Lateral Raises 15's x 20, 20's x12, 35's x 10
Seated DB Press 55's x 20, 80's x 10
Plate Loaded Shoulder Press 210x10, 210x10
DB Curls 45's x 10, 55's x 8, 65's x 5
Pushdowns 100x15, 100x10, 100x10
Rope Crunches 200x20
Begin Using GAKIC
October 6, 2005 Weight- 320
Power Cleans 155x5, 243x5, 243x6, 243x5
Squats 135x10, 225x5, lower back still sore from contest. Move on to other exercises.
Seated Leg Curls 110x30, 150x15
Leg Extensions 120x25, 150x20
Standing Calf Raise 300x15, 300x12
October 8, 2005
Bench Press 135x20, 225x10, 315x12, 315x10, 315x8, 225x12
Wide Grip Pulldowns 150x20, 200x15, 200x10
JM Press 135x15, 225x15, 225x10
Barbell Curls 95x10, 135x12
*I had a difficult time getting into position on the Curls because of the insane pump I had! I don't know if GAKIC directly affects the pump, or if I got it because of all of the extra sets and reps I was able to do? Either way, GAKIC is AWESOME! Stay tuned to my upcoming workouts and see some crazy progress.
October 11, 2005 Weight- 318
Seated DB Press 50's x 15, 100's x 15*, 90's x 10, 75's x 7
Upright Row 135x10, 185x10, 135x10
French Press 115x10, 165x10, 205x6*
DB Curls 45's x 5, 60's x 5, 75's x 5
Dip Machine 270x25*, 270x17
Preacher Curl Machine 120x12, 150x7*
* = Personal Record
October 13, 2005 Weight- 321
Squats 135x10, 225x5, 315x5, 405x12*
Stiff-Legged Deadlift 135x10, 225x10, 315x10*
Leg Curls 120x10, 150x10, 150x10
Leg Extensions 120x12, 150x15, 150x15
Standing Calf Raise 360x10, 360x10
Rope Crunches 200x20, 200x20
October 14, 2005 Weight- 323
Incline Bench Press 135x10, 225x5, 315x10*, 315x6
Chest Supported Row 135x20, 225x10, 315x12*, 315x10
24" Grip Bench Press 225x10, 315x5, 365x5*, 315x6
Plate Loaded Pulldown Machine 225x10, 405x15*
Pushdowns 70x10, 110x15, 140x10 supersetted with
Hammer Curls 45x10, 60x10, 60x10
* = Personal Record
October 18, 2005
Barbell Curls 95x10, 135x10, 185x10
Dumbbell Shoulder Press 55's x 20, 80's x 10, 105's x 8*
Upright Rows 135x10, 185x10, 135x10
French Press 115x10, 205x10*
Preacher Curl Machine 120x15, 120x6
Dip Machine 285x20*, 285x10
October 22, 2005
Bench Press 135x10, 225x10, 315x5, 365x10 (ties a personal best), 225x26
Pulldowns 200x20*, 200x15
DB Curls 45'sx8, 45'sx10
Pushdowns 100x15, 130x15
October 25, 2005 Weight- 329
Side Lateral Raises- 20's x 10, 35's x 15, 45's x 20
Standing DB Press- 80's x 10, 95's x 10, 110's x 4
JM Press- 135x10, 225x10, 315x10*
DB Curls- 55's x 10, 70's x 5, 85's x 5
Hammer Curls- 55's x 10, 70's x 10, 60's x 10
1 Arm Overhead Triceps Extension- 40x10, 55x10, 60x10
October 27, 2005
Deadlift 155x10, 335x5, 425x1, 515x1, 605x1, 605x1, 605x1
Power Cleans 243x2, 287x0
Side Bends 80x15, 80x15
Rope Crunches 200x20, 200x20
Leg Extensions 120x30*
Leg Curls 150x20*
Standing Calf Raise 360x10
October 28, 2005
Bench Press 135x10, 225x10, 315x5, 405x6*, 405x2- would have done 5 or 6, but tweaked my right pec.
1 Arm DB Row 80x10, 120x10
Chest Supported Row 135x10, 225x10, 315x15*, 315x12
Preacher Curl Machine 120x10, 150x10*, 150x7
Triceps Extension Machine 100x15, 150x20*, 200x30*
I was dissappointed with tweaking my pec today, because I felt so strong. One month ago I could only do 3 reps with 405, and today I doubled it!
October 31, 2005 Weight- 331
I tried not to push too hard today, just to be sure my pec was alright. It felt fine until the Dip Machine, and then I felt a little pull. I think it will be alright soon, but I didn't want to go too far.
Warm-up with Side Lateral Raises 30's x 20, 40's x 10
Seated Military Press 115x10, 155x8, 225x7
DB Curls 50's x 10, 70's x 10, 70's x 8, 70's x 8
DB Louie's (lying tricep extension with a dumbbell in each hand held like a hammer curl) 50's x 10, 75's x 10, 75's x 10
Hammer Curls 60's x 10
Dip Machine 250 x 14, felt a little pull in my right pec, so I called it a day.
November 2, 2005
Squats 135x10, 225x5, 315x5, 405x5, 455x5*
Stiff Legged Deadlift 135x10, 225x10, 335x10*
Leg Extension 100x15
Seated Leg Curls 100x20
* = Personal Record
November 4, 2005 Weight- 334
Incline Bench Press 135x10, 225x7 Pec still hurting so I stopped to avoid further injury
Plate Loaded Pulldown Machine 225x10, 315x10, 405x10, 405x10, 405x10, 405x10
Plate Loaded Row 135x10, 225x10, 315x10
1 Arm Overhead Tricep Extension 35x10, 35x10, 55x10, 70x10*
DB Curls 40's x 10, 70's x 10*
November 8, 2005 Weight- 332
Standing DB Press 50's x 10, 75's x 5, 100's x 5, 115's x 6*
JM Press 135x10, 225x10 Pec still not recovered from pull
Barbell Curls 95x10, 135x5, 185x5, 225x5*
Rope Crunches 200x25, 200x15
Pushdowns 80x20, 100x15, 100x15, 100x12
Preacher Curl Machine 100x12, 120x10, 120x8, 100x8
November 10, 2005 Wt- 330
Deadlift 155x5, 335x1, 515x1, 655x1* most ever RAW in the gym.
Power Shrug 135x7, 315x10, 405x10, 495x10
Hyperextensions 10, 10
Reverse Hypers 50x10, 50x6 lower back killing me.
Leg Extensions 120x10
Leg Curl 120x10
November 12, 2005
Bench Press 135x10, 225x5, 315x1, 225x10 getting better, little pain
Reverse Grip Bent Row 135x10, 225x10, 315x10
DB Louies 40's x 10, 60's x 10, 80's x 10
DB Curls 40's x 10, 60's x 10, 60's x 10
November 15, 2005 Weight- 332
Seated DB Press 60's x 10, 80's x 10, 100's x 17*
Upright Row 95x10, 135x10, 185x10
DB Curls 45's x 10, 70's x 12*
JM Press 135x15, 225x10, 315x5
Hammer Curls 60's x 10, 60's x 10
Dip Machine 210x20, 210x20
November 17, 2005 Weight- 327
Deadlift 155x5, 355x3, 555x1, 645x1, 715x1* w/ suit bottoms and belt.
Power Shrugs 225x10, 405x10, 545x10*
Side Bends 80x15, 80x15 supersetted with
Incline Sit-ups 20, 15
Leg Curls 150x20*, 180x6* supersetted with
Leg Extensions 180x15*, 200x10*
November 18, 2005 Weight- 330
Bench Press 135x20, 225x5, 315x1, 365x1, 365x1, 405x1
Plate Loaded Pulldown Machine 225x10, 405x10, 495x10*
DB Louies 60x10, 85's x 8
November 22, 2005 Wt- 333
Side Lateral Raises- warm up
Standing BN Press 135x10, 185x5, 225x5
BN Push Press 275x1, 275x1, 275x1
Seated DB Press 85's x 20*, 75'sx20, 65's x 15
DB Curls 40's x 10, 60's x 8, 80's x 11*
Rope Pushdowns 80x12, 80x11
* = Personal Record
November 23, 2005 Wt- 327
Deadlift w/ belt only 155x10, 335x1, 515x1, 605x1, 675x1* PR in the gym
Leg Press 200x15, 400x10, 600x10 easy
Side Bends 80x15 each side
Incline sit-ups 15
Leg Extensions 200x15*
Leg Curls 200x8*
Seated Calf Raises 90x25
Hyperextensions 15
November 25, 2005 Wt- 333
Bench Press 135x20, 225x8, 315x3, 385x1, 425x1, 445x1 felt a little pain
Plate Loaded Row Machine 135x20, 225x15, 225x15
Hammer Curls 50's x 12, 50's x 12
Dip Machine 210x20, 210x20
December 3, 2005 Wt- 335
RAW Bench and Deadlift Contest
Bench Press 1st attempt- 435, 2nd attempt- 460*, 3rd attempt- 470 little pull or tear in right pec, no lift.
Deadlift 1st attempt- 665, 2nd attempt- 700*, 3rd attempt- 725*
I won and set some new state records. Monster Muscle magazine took some photos and said they would be calling me to do a feature on me for the magazine!
posted by Aaron at 12:48 PM
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