Sam Anderton's Training Log
11-8-05 BW: 257
DB Incline Press 120*9, 5, 3
Incline 205*8, 6, 5
Bench 225*10, 7, 5
French Press 135*8, 5, 115*6
Bench Dips 45*12, 11, 8
Seated DB Extentions 85*10, 7
11-7-05 BW:258
Seated Calf Raises 45, 90, 135*15, 15, 12
Squat 365*3, 3
Deadlift 605*1
Leg Press 600*12, 700*8, 10
Leg Curl 165*12, 6
Leg Extentions 150*15, 160*12
Ab Machine 100*25, 130*20
11-4-05 BW:256 1/4
Seated Row 160*15, 200*12, 220*10, 240*8
Barbell Row 135*12, 155*12, 185*12
Hammer Pulldown 115*7, 90*10, 8
Incline DB Curl 30*12, 35*10, 40*8
Preacher Curl 75*15, 9, 8
11-3-05 BW:256
Bench 275*9, 315*1,1,1,1,1,1, 185*3, 3, 3, 3, 3, 3
Incline Flyes 50*10, 10, 55*8
BN Press 135*15, 8, 6
Side Lateral 35, 30, 25*6, 6(drop sets)
Lying DB Extentions 55*15, 10, 6
Dips 14, 10
11-2-05 BW:257
Deadlift 585*1
Seated Calf Raises 115*20, 140*15, 165*12
1 Leg Press 200*8-8-8, 8-8-8
Leg Press Calf 300*15, 400*12, 12
Leg Curl 150*12, 10, 7
Leg Raises 15, 12
11-1-05 BW:254
Hammer Row 90*15, 115*10, 10
WG Pulldown 120*15, 135*12, 150*12, 165*10, 180*8
DB Row 95*10, 10
Barbell Curl 65*15, 75*12, 85*10, 95*8, 105*6
10-31-05 BW:257
DB Incline press 120*7, 5, 4
Incline 185*12, 7, 6
Bench 225*9, 6, 6
French Press 135*8, 5, 4
Pushdowns 100*12, 120*6
DB Overhead Ext. 85*12, 8
10-29-05 BW:255 1/2
Squat 315*10, 8, 6
Leg Press 300*15, 400*12, 500*10
1 Leg Extentions 60*10, 8
Seated Leg Curl 70*12, 95*10
Cable crunches 160*20
10-28-05 BW:256
PG Pullups 30*10, 7, 5
WG Seated Row 220*12, 12, 10
T-Bar Row 175*10, 10, 10
ALT. DB Curl 55*10, 8, 5
Preacher Machine 70*12, 9, 8
DB Shrugs 120*10, 10, 10
10-25-05 BW:255 1/2
Bench 275*7, 5, 225*12
DB Incline 95*13, 8
BN Press 55*15, 12, 9
Side Laterals 30*8, 8, 8
Lying DB Extensions 50*15, 9, 7
Dips 10, 8, 6
10-24-05 BW:254 1/4
Seated CAlf Raises 90*20, 20, 20
Deadlift 455*1, 1, 1, 1, 1, 1
Squat 185*12, 225*10, 275*6, 6
1 Leg Press 200*12, 12
LP Calf 300*15, 400*12, 10
10-22-05 BW:253
PG Pullups 12, 10, 8, 8
WG Seated Row 200*12, 12, 12, 10
Front/Side Laterals 20*10, 8, 6
DB Shrugs 85*20, 18, 15
Barbell Curl 95*12, 9, 6
Incline Hammer Curl 30*12, 12, 10
10-21-05 BW:253
DB Incline 70*15, 85*12, 10, 8
Incline 135*15, 12, 12
Cable crossover 50*15, 70*12, 10
Dips 12, 9, 8
DB Overhead Ext. 85*12, 11, 10
Pushdowns 170*12, 9, 10
10-20-05 BW:252
Squat 335*3, 3, 3, 3, 3, 3
Lunges 115*15, 12, 12
Standing calf 215*12, 12, 10
Seated calf 90*15, 115*14, 140*10
Alt Crunches 25, 25, 20
10-18-05 BW:252
Alt. DB Curl 30*15, 35*12, 40*10, 45*8, 50*6, 55*6
Reverse/regular preache superset 55*12-12, 10-10, 8-6
Military Press 95*15, 115*12, 135*10, 145*7, 5
side laterals 25*12, 12, 12
DB Extensions 50*12, 55*10, 60*5, 40*9
Dips 10, 10, 8
10-17-05 BW:252
Bench 285*3,3,3,3,3,3
Hammer Incline 90*15, 10, 7
Incline Flyes 45*10, 10, 10
RG BB Row 225*12, 12, 10
Front Pulldown 150*12, 10, 8
CG Seated Row 240*8, 20010, 8
10-15-05 BW:251 1/2
Deadlift 405*3, 3, 3, 3, 3, 3
Squat 225*20
Seated Calf 135*12, 12, 12
Leg Curl 120*12, 130*12
Crunch Machine 100*25, 130*20, 160*10
10-14-05 BW:251 1/4
Hammer Row 90*12, 12, 10, 10
Hammer Pulldown 100*10, 9, 10
Upright Row 95*12, 10, 10
Side Laterals 30*12, 12, 10
Barbell Curl 95*12, 10, 6
10-12-05 BW:249
Cable Crunches 150*15, 15, 15
Incline 135*20, 155*15, 185*12, 205*6, 5
Hammer Decline 45*12, 70*12, 90*12, 115*10, 8
Incline Flyes 40*10, 10, 10
CG Bench 135*15, 155*10, 175*6
French Press 75*15, 9587, 9
Pushdowns 150*12, 160*12, 170*10
10-11-05 BW:247 1/2
Squat 315*3, 3, 3, 3, 3, 3
Lunges 45*12, 95*6, 135*6, 95*10
Standing Calf 235*10, 10, 9
Leg Raises 12, 10, 10
10-10-05 BW:246 1/4
Barbell Row 135*15, 185*12, 22588, 8, 8
Pulldowns 150*15, 180*10, 10
Seated Row 260*6, 6, 6
Incline curl 45*10, 8, 6
Preacher machine 50*12, 60*10, 70*8, 80*7
Wrist Curl 55*15, 80*10, 9
10-8-05 BW:249 1/4
Bench 275*5, 4, 4
DB Incline 95*10, 8, 6
Side Lateral Machine 120*12, 12, 10
Shoulder Machine 80*12, 100*10, 10
DB Extensions 50*10, 10, 6
Dips 6, 7, 6
10-7-05 BW: 249
SEATED CALF RAISES 60, 80, 105*20
LEG PRESS 100, 200, 300, 400, 500, 600*15
1 LEG CURL 70*10, 8, 6
1 LEG EXTENSIONS 80*10, 10, 10
LEG PRESS CALF RAISES 300*12, 12, 12
TRUNK TWISTS 15LB*50, 50
BALL CRUNCHES 15*25, 25
10-6-05 BW: 248 1/2
CLEAN & JERK 185, 205, 225*2
SIDE LATERAL MACHINE 100*15, 100*10, 10
WG PULLUPS 8, 8, 7
DB ROW 70, 75, 80*10
ALT DB CURL 40, 45, 50*8
PREACHER CURL 75*10, 8, 5
BIKE 20 MINUTES
10-4-05 BW: 248 1/4
INCLINE 135, 185*12, 205*8, 5
BENCH 225*10, 8, 6
INCLINE FLYES 30, 35, 40*8
FRENCH PRESS 95*12, 12, 7
PUSHDOWNS 195*8, 6, 5
DB OVERHEAD EXT 95*6, 5, 5, 60*6
10-3-05 BW: 244 1/4
SQUAT 135, 185, 225, 275*6, 6, 6
DEADLIFT 225, 315, 405, 455, 495, 545*1
SEATED CALF RAISES 90*15, 115*12, 135*10, 160*8, 180*6
WALKING LUNGES 30LB DB'S*10 EA, 10EA, 10EA
CABLE CRUNCHES 180,190*20
9-30-2005 BW: 248 1/4
WG PULLDOWNS 225*8, 6, 6
CG SEATED ROW 240*10, 8, 8
RG HAMMER PULLDOWN 90*10, 10, 10
INCLINE DB CURL 30*12, 35*8, 40*8, 45*8
PREACHER CURL 75*8, 6, 6, 5
CABLE CURL 100*10, 120*10, 8
BIKE 20 MINUTES
9-28-2005 BW: 246
BENCH 135, 185, 225, 275, 315*2, 1, 1, 225*15
DB INCLINE 120*3, 95*8, 6
SIDE LATERAL MACHINE 80*20, 90*15, 100*10
ARNOLD PRESS 40*10, 10, 8
EZ BAR OVERHEAD EXT. 95*10, 10, 9
DB EXTENSIONS 45*10, 10, 9
BIKE 20 MINUTES
9-27-2005 BW: 243
SWISS BALL CRUNCHES 25, 25, 25
STANDING CALF RAISES 155*12, 175*10, 195*8, 215*8
1 LEG EXTENSIONS 70*10, 10, 10
LEG PRESS 600*8, 8, 8
LEG CURL 120*10, 130*10, 140*7
SEATED CALF RAISES 135*10, 10, 10
WEIGHTED CRUNCHES 150*15, 15, 15
9-26-2005 BW: 245 1/2
POWER CLEAN 205*4, 4, 4
CLEAN & JERK 185*6, 6, 6
BN PULLUPS BW*6, 6, 6
T BAR ROW 105*15, 140*12, 175*8, 8
BARBELL CURL 80*8, 8, 8, 6
CONCENTRATION CURL 25*10, 35*10, 8, 6
BIKE 20 MINUTES
9-23-2005 BW: 245 1/2
INCLINE 135, 185, 225*8, 5, 5
HAMMER INCLINE 70*10, 90* 8, 8
UPRIGHT BENCH 210*5, 180*8, 8
DIPS BW*7, 7, 7
DB OVERHEAD EXT. 70*12, 85*10, 8
PUSHDOWNS 180*12, 190*7, 5, 6, 5
September 22, 2005
Bodyweight: 245 1/2
Squat: 135, 205, 275, 315, 335, 365*2
Leg Extensions: 120, 150, 180*12
Stiff leg Deadlift: 135, 185, 225, 275*8
Seated Calf Raises: 90, 135, 180*10
Walking Lunges: 2*15 per leg
September 20, 2005
Bodyweight: 244 1/2
Wide Grip Pulldowns: 200*12, 11, 8
Seated Cable Row: 200*8, 8, 8
1 Arm DB Row: 95*8, 8, 8
Barbell Curls 21's: 3 sets with 55 lbs
Incline Hammer Curls: 30*8, 8, 8
Preacher Curl: 50*10, 80*6, 6
September 19, 2005
Bodyweight: 248 1/2
Dumbell Incline Press: 95*10, 7, 5
Bench Press: 225*8, 6, 6
Side Laterals: 20*12, 12, 12
Behind the Neck Press: 115*10, 9, 8
A1 Lying Tricep extensions: 95*10, 7, 5
A2 L-Dips: 12, 11, 7
September 17, 2005
Bodyweight: 248
A1 Bench Press: 135, 185, 275*3, 3, 3, 3, 3, 3
A2 Pullups: 40*3, 3, 3, 3, 3, 3
B1 Military Press: 135*3, 3, 3 155*3, 3, 3
B2 Barbell Curl: 115*3, 3, 3, 3, 3, 3
Dips: 40*3, 3, 3, 3, 3, 3
September 15, 2005
Bodyweight: 247 1/2
Standing Calf Raises: 195*12, 12, 12
Hammer Single Leg Extensions: 55*10, 10, 10
A1 Leg Press: 500*8, 8, 8, 8
A2 Seated leg Curl: 90*10, 8, 8, 8, 8
Seated Calf Raises: 135*10, 8, 10
September 13, 2005
Bodyweight: 248 1/2
A1 Hammer BN Press: 45*10, 10, 10, 10, 10, 10
A2 Side Laterals: 20*10, 10, 10, 10, 10, 10
B1 Barbell Curl: 65*10, 10, 10, 10, 10, 10
B2 Lying DB Extensions: 35*10, 10, 10, 10, 10, 10
September 12, 2005
Bodyweight: 247
A1 Incline Press: 185*8, 8, 8, 8
A2 Pullups: BW*8, 8, 8, 8
B1 Bench: 205*10, 10, 8, 8
B2 Barbell Row: 185*8, 8, 8, 8
C1 Seated Calf Raises: 115*10, 10, 10, 10
C2 Crunches: 150, 170, 190*15
September 6, 2005
Bodyweight: 244 1/4
Wide Grip Pulldowns: 105*15, 135*12, 165*10, 195*8
Seated Cable Row: 180*10, 200*8, 220*6
1 Arm Dumbell Row: 65*8, 85*8, 95*8
Hammer Strength Pulldown: 45*15, 70*12, 95*8, 10
September 7, 2005
Bodyweight: 246 1/2
Incline Barbell Press: 135*12, 225*8,5,4
Bench PressP: 135*12, 225*8,8,6
Incline Fly: 50*6,6,7
Dips: Bodyweight*10,9,6
Lying Dumbell Extentions: 40*10,7,6
September 8, 2005
Bodyweight: 247
Parallel Grip Pullups: Bodyweight*12, 8, 8
T-Bar Row: 70*15, 105*15, 140*15, 175*9
Dumbell Shoulder Press: 40*15, 70*8, 6, 5
Bent Laterals: 20*15, 25*10, 10
DB Preacher Curl: 40*12, 12, 10
Alt. Incline hammer Curl: 30*8, 10, 10
DB Incline Press 120*9, 5, 3
Incline 205*8, 6, 5
Bench 225*10, 7, 5
French Press 135*8, 5, 115*6
Bench Dips 45*12, 11, 8
Seated DB Extentions 85*10, 7
11-7-05 BW:258
Seated Calf Raises 45, 90, 135*15, 15, 12
Squat 365*3, 3
Deadlift 605*1
Leg Press 600*12, 700*8, 10
Leg Curl 165*12, 6
Leg Extentions 150*15, 160*12
Ab Machine 100*25, 130*20
11-4-05 BW:256 1/4
Seated Row 160*15, 200*12, 220*10, 240*8
Barbell Row 135*12, 155*12, 185*12
Hammer Pulldown 115*7, 90*10, 8
Incline DB Curl 30*12, 35*10, 40*8
Preacher Curl 75*15, 9, 8
11-3-05 BW:256
Bench 275*9, 315*1,1,1,1,1,1, 185*3, 3, 3, 3, 3, 3
Incline Flyes 50*10, 10, 55*8
BN Press 135*15, 8, 6
Side Lateral 35, 30, 25*6, 6(drop sets)
Lying DB Extentions 55*15, 10, 6
Dips 14, 10
11-2-05 BW:257
Deadlift 585*1
Seated Calf Raises 115*20, 140*15, 165*12
1 Leg Press 200*8-8-8, 8-8-8
Leg Press Calf 300*15, 400*12, 12
Leg Curl 150*12, 10, 7
Leg Raises 15, 12
11-1-05 BW:254
Hammer Row 90*15, 115*10, 10
WG Pulldown 120*15, 135*12, 150*12, 165*10, 180*8
DB Row 95*10, 10
Barbell Curl 65*15, 75*12, 85*10, 95*8, 105*6
10-31-05 BW:257
DB Incline press 120*7, 5, 4
Incline 185*12, 7, 6
Bench 225*9, 6, 6
French Press 135*8, 5, 4
Pushdowns 100*12, 120*6
DB Overhead Ext. 85*12, 8
10-29-05 BW:255 1/2
Squat 315*10, 8, 6
Leg Press 300*15, 400*12, 500*10
1 Leg Extentions 60*10, 8
Seated Leg Curl 70*12, 95*10
Cable crunches 160*20
10-28-05 BW:256
PG Pullups 30*10, 7, 5
WG Seated Row 220*12, 12, 10
T-Bar Row 175*10, 10, 10
ALT. DB Curl 55*10, 8, 5
Preacher Machine 70*12, 9, 8
DB Shrugs 120*10, 10, 10
10-25-05 BW:255 1/2
Bench 275*7, 5, 225*12
DB Incline 95*13, 8
BN Press 55*15, 12, 9
Side Laterals 30*8, 8, 8
Lying DB Extensions 50*15, 9, 7
Dips 10, 8, 6
10-24-05 BW:254 1/4
Seated CAlf Raises 90*20, 20, 20
Deadlift 455*1, 1, 1, 1, 1, 1
Squat 185*12, 225*10, 275*6, 6
1 Leg Press 200*12, 12
LP Calf 300*15, 400*12, 10
10-22-05 BW:253
PG Pullups 12, 10, 8, 8
WG Seated Row 200*12, 12, 12, 10
Front/Side Laterals 20*10, 8, 6
DB Shrugs 85*20, 18, 15
Barbell Curl 95*12, 9, 6
Incline Hammer Curl 30*12, 12, 10
10-21-05 BW:253
DB Incline 70*15, 85*12, 10, 8
Incline 135*15, 12, 12
Cable crossover 50*15, 70*12, 10
Dips 12, 9, 8
DB Overhead Ext. 85*12, 11, 10
Pushdowns 170*12, 9, 10
10-20-05 BW:252
Squat 335*3, 3, 3, 3, 3, 3
Lunges 115*15, 12, 12
Standing calf 215*12, 12, 10
Seated calf 90*15, 115*14, 140*10
Alt Crunches 25, 25, 20
10-18-05 BW:252
Alt. DB Curl 30*15, 35*12, 40*10, 45*8, 50*6, 55*6
Reverse/regular preache superset 55*12-12, 10-10, 8-6
Military Press 95*15, 115*12, 135*10, 145*7, 5
side laterals 25*12, 12, 12
DB Extensions 50*12, 55*10, 60*5, 40*9
Dips 10, 10, 8
10-17-05 BW:252
Bench 285*3,3,3,3,3,3
Hammer Incline 90*15, 10, 7
Incline Flyes 45*10, 10, 10
RG BB Row 225*12, 12, 10
Front Pulldown 150*12, 10, 8
CG Seated Row 240*8, 20010, 8
10-15-05 BW:251 1/2
Deadlift 405*3, 3, 3, 3, 3, 3
Squat 225*20
Seated Calf 135*12, 12, 12
Leg Curl 120*12, 130*12
Crunch Machine 100*25, 130*20, 160*10
10-14-05 BW:251 1/4
Hammer Row 90*12, 12, 10, 10
Hammer Pulldown 100*10, 9, 10
Upright Row 95*12, 10, 10
Side Laterals 30*12, 12, 10
Barbell Curl 95*12, 10, 6
10-12-05 BW:249
Cable Crunches 150*15, 15, 15
Incline 135*20, 155*15, 185*12, 205*6, 5
Hammer Decline 45*12, 70*12, 90*12, 115*10, 8
Incline Flyes 40*10, 10, 10
CG Bench 135*15, 155*10, 175*6
French Press 75*15, 9587, 9
Pushdowns 150*12, 160*12, 170*10
10-11-05 BW:247 1/2
Squat 315*3, 3, 3, 3, 3, 3
Lunges 45*12, 95*6, 135*6, 95*10
Standing Calf 235*10, 10, 9
Leg Raises 12, 10, 10
10-10-05 BW:246 1/4
Barbell Row 135*15, 185*12, 22588, 8, 8
Pulldowns 150*15, 180*10, 10
Seated Row 260*6, 6, 6
Incline curl 45*10, 8, 6
Preacher machine 50*12, 60*10, 70*8, 80*7
Wrist Curl 55*15, 80*10, 9
10-8-05 BW:249 1/4
Bench 275*5, 4, 4
DB Incline 95*10, 8, 6
Side Lateral Machine 120*12, 12, 10
Shoulder Machine 80*12, 100*10, 10
DB Extensions 50*10, 10, 6
Dips 6, 7, 6
10-7-05 BW: 249
SEATED CALF RAISES 60, 80, 105*20
LEG PRESS 100, 200, 300, 400, 500, 600*15
1 LEG CURL 70*10, 8, 6
1 LEG EXTENSIONS 80*10, 10, 10
LEG PRESS CALF RAISES 300*12, 12, 12
TRUNK TWISTS 15LB*50, 50
BALL CRUNCHES 15*25, 25
10-6-05 BW: 248 1/2
CLEAN & JERK 185, 205, 225*2
SIDE LATERAL MACHINE 100*15, 100*10, 10
WG PULLUPS 8, 8, 7
DB ROW 70, 75, 80*10
ALT DB CURL 40, 45, 50*8
PREACHER CURL 75*10, 8, 5
BIKE 20 MINUTES
10-4-05 BW: 248 1/4
INCLINE 135, 185*12, 205*8, 5
BENCH 225*10, 8, 6
INCLINE FLYES 30, 35, 40*8
FRENCH PRESS 95*12, 12, 7
PUSHDOWNS 195*8, 6, 5
DB OVERHEAD EXT 95*6, 5, 5, 60*6
10-3-05 BW: 244 1/4
SQUAT 135, 185, 225, 275*6, 6, 6
DEADLIFT 225, 315, 405, 455, 495, 545*1
SEATED CALF RAISES 90*15, 115*12, 135*10, 160*8, 180*6
WALKING LUNGES 30LB DB'S*10 EA, 10EA, 10EA
CABLE CRUNCHES 180,190*20
9-30-2005 BW: 248 1/4
WG PULLDOWNS 225*8, 6, 6
CG SEATED ROW 240*10, 8, 8
RG HAMMER PULLDOWN 90*10, 10, 10
INCLINE DB CURL 30*12, 35*8, 40*8, 45*8
PREACHER CURL 75*8, 6, 6, 5
CABLE CURL 100*10, 120*10, 8
BIKE 20 MINUTES
9-28-2005 BW: 246
BENCH 135, 185, 225, 275, 315*2, 1, 1, 225*15
DB INCLINE 120*3, 95*8, 6
SIDE LATERAL MACHINE 80*20, 90*15, 100*10
ARNOLD PRESS 40*10, 10, 8
EZ BAR OVERHEAD EXT. 95*10, 10, 9
DB EXTENSIONS 45*10, 10, 9
BIKE 20 MINUTES
9-27-2005 BW: 243
SWISS BALL CRUNCHES 25, 25, 25
STANDING CALF RAISES 155*12, 175*10, 195*8, 215*8
1 LEG EXTENSIONS 70*10, 10, 10
LEG PRESS 600*8, 8, 8
LEG CURL 120*10, 130*10, 140*7
SEATED CALF RAISES 135*10, 10, 10
WEIGHTED CRUNCHES 150*15, 15, 15
9-26-2005 BW: 245 1/2
POWER CLEAN 205*4, 4, 4
CLEAN & JERK 185*6, 6, 6
BN PULLUPS BW*6, 6, 6
T BAR ROW 105*15, 140*12, 175*8, 8
BARBELL CURL 80*8, 8, 8, 6
CONCENTRATION CURL 25*10, 35*10, 8, 6
BIKE 20 MINUTES
9-23-2005 BW: 245 1/2
INCLINE 135, 185, 225*8, 5, 5
HAMMER INCLINE 70*10, 90* 8, 8
UPRIGHT BENCH 210*5, 180*8, 8
DIPS BW*7, 7, 7
DB OVERHEAD EXT. 70*12, 85*10, 8
PUSHDOWNS 180*12, 190*7, 5, 6, 5
September 22, 2005
Bodyweight: 245 1/2
Squat: 135, 205, 275, 315, 335, 365*2
Leg Extensions: 120, 150, 180*12
Stiff leg Deadlift: 135, 185, 225, 275*8
Seated Calf Raises: 90, 135, 180*10
Walking Lunges: 2*15 per leg
September 20, 2005
Bodyweight: 244 1/2
Wide Grip Pulldowns: 200*12, 11, 8
Seated Cable Row: 200*8, 8, 8
1 Arm DB Row: 95*8, 8, 8
Barbell Curls 21's: 3 sets with 55 lbs
Incline Hammer Curls: 30*8, 8, 8
Preacher Curl: 50*10, 80*6, 6
September 19, 2005
Bodyweight: 248 1/2
Dumbell Incline Press: 95*10, 7, 5
Bench Press: 225*8, 6, 6
Side Laterals: 20*12, 12, 12
Behind the Neck Press: 115*10, 9, 8
A1 Lying Tricep extensions: 95*10, 7, 5
A2 L-Dips: 12, 11, 7
September 17, 2005
Bodyweight: 248
A1 Bench Press: 135, 185, 275*3, 3, 3, 3, 3, 3
A2 Pullups: 40*3, 3, 3, 3, 3, 3
B1 Military Press: 135*3, 3, 3 155*3, 3, 3
B2 Barbell Curl: 115*3, 3, 3, 3, 3, 3
Dips: 40*3, 3, 3, 3, 3, 3
September 15, 2005
Bodyweight: 247 1/2
Standing Calf Raises: 195*12, 12, 12
Hammer Single Leg Extensions: 55*10, 10, 10
A1 Leg Press: 500*8, 8, 8, 8
A2 Seated leg Curl: 90*10, 8, 8, 8, 8
Seated Calf Raises: 135*10, 8, 10
September 13, 2005
Bodyweight: 248 1/2
A1 Hammer BN Press: 45*10, 10, 10, 10, 10, 10
A2 Side Laterals: 20*10, 10, 10, 10, 10, 10
B1 Barbell Curl: 65*10, 10, 10, 10, 10, 10
B2 Lying DB Extensions: 35*10, 10, 10, 10, 10, 10
September 12, 2005
Bodyweight: 247
A1 Incline Press: 185*8, 8, 8, 8
A2 Pullups: BW*8, 8, 8, 8
B1 Bench: 205*10, 10, 8, 8
B2 Barbell Row: 185*8, 8, 8, 8
C1 Seated Calf Raises: 115*10, 10, 10, 10
C2 Crunches: 150, 170, 190*15
September 6, 2005
Bodyweight: 244 1/4
Wide Grip Pulldowns: 105*15, 135*12, 165*10, 195*8
Seated Cable Row: 180*10, 200*8, 220*6
1 Arm Dumbell Row: 65*8, 85*8, 95*8
Hammer Strength Pulldown: 45*15, 70*12, 95*8, 10
September 7, 2005
Bodyweight: 246 1/2
Incline Barbell Press: 135*12, 225*8,5,4
Bench PressP: 135*12, 225*8,8,6
Incline Fly: 50*6,6,7
Dips: Bodyweight*10,9,6
Lying Dumbell Extentions: 40*10,7,6
September 8, 2005
Bodyweight: 247
Parallel Grip Pullups: Bodyweight*12, 8, 8
T-Bar Row: 70*15, 105*15, 140*15, 175*9
Dumbell Shoulder Press: 40*15, 70*8, 6, 5
Bent Laterals: 20*15, 25*10, 10
DB Preacher Curl: 40*12, 12, 10
Alt. Incline hammer Curl: 30*8, 10, 10
posted by Aaron at 11:03 AM
