R1-SG2-D3

8-10 rep range/180 second rest between sets

Squat

265 x 8

265 x 8

265 x 8 good set. Earlier sets could have gone another rep or two. Start at 275 or 280 next week.

Pull-ups

BW x 10 feels strong

BW x 10

BW x 10 (8+2) NO KIPPING. Steady and strong pulls. I worried my pull-up strength would suffer a lot from almost exclusively training chin-ups for the past 8 weeks or so, but it only has marginally, if any.

Ring Press/Flys

BW x 10 each

BW x 10 each- solid. 11 couldn't have happened.

BW x 10 (7+3) great set

Rear Delt Cable Pull

20 x 12 per arm

Seated Leg Press Calf Press

310 x 10

315 x 10

Bicep EZ Curl

75 x 8 tough set.

Dips

BW x 25 (no belt with me-curious what I could churn out)

http://www.fatsecret.com/export/5816664/4F8EF/15085/day/food/FoodDiary_110421_foods.pdf

REST DAY!!

R1-SG2-D2

10-12 rep range/180 second rest between sets

Shrug machine DL
230 x 12 warm-up
270 x 12
290 x 12
310 x 12 perfect set. Last 2 were a struggle. I like that exercise.

Military Press
95 x 12 behind neck-arms parallel to floor-very strict and cautious
105 x 12 weight is very light, but enough that I have to focus through the movement and be careful of sloppiness
105 x 12

Tricep Cable Kick Back
20 x 12 per arm- good contraction, but shoulder feels sharp pain if I go off track even an inch
20 x 12 per arm
20 x 12 per arm-good careful sets

KTE
BW x 12 strong set-good high bunghole in the mirror (sorry kids)
BW x 12 another perfect set-may want to consider adding ankle weights for these
BW x 12

http://www.fatsecret.com/export/5816664/87F1A/15083/day/food/FoodDiary_110419_foods.pdf

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R1-SG2-D1

10-12 rep range/180 second rest between sets

Weighted Chins
25 x 10
25 x 10
25 x 10 (6+3+1)
BW x 12 fast! Nice set!

DB flys
70 x 11 did 12 last week-what's the problem?
70 x 10
70 x 8 bah! Last week was a stronger set. Boooo!

Bicep Curl
65 x 12 great set. Arms felt like the skin was going to tear.
65 x 10
65 x 10

Scott Calf Raises
140 x 12
150 (full stack) x 12
150 x 12 not enough weight. Body position is perfect, but stack only goes to 150. Get creative.

http://www.fatsecret.com/export/5816664/954C6/15082/day/food/FoodDiary_110418_foods.pdf

Sent on the Sprint® Now Network from my BlackBerry®

REST DAY!!

http://www.fatsecret.com/export/5816664/91D9D/15081/day/food/FoodDiary_110417_foods.pdf

REST DAY!!

http://www.fatsecret.com/export/5816664/F43BA/15080/day/food/FoodDiary_110416_foods.pdf

R1-SG1-D4

5-7 Rep Range/180 second rest between sets

Squats
245 x 7
265 x 7
275 x 5

Incline DB Press
75 x 7
80 x 5
80 x 4

Weighted Chins
35 x 6
35 x 6
35 x 5

Rear Delt Cable Pulls
30 x 12
30 x 12

Scott Calf Raises
120 x 12
150 (full stack) x 12 keep upper body lower than hips to get full hammy stretch. Excruciating.

Bicep EZ curls
75 x 8 good weight. Really strict

Cable Tricep Kick Backs
30 x 8 per arm slow and controlled

http://www.fatsecret.com/export/5816664/D9DF1/15079/day/food/FoodDiary_110415_foods.pdf

Sent on the Sprint® Now Network from my BlackBerry®