Diary of dswithers

Sunday 2/21/2010
BW: ?

Wide Grip Pullups: BWx6
Dips: BW+45x12

Flyes 40'sx12
Dumbell Bench Press: 70'sx12
Narrow Grip Pulldowns: 180x12

Dumbell Bench Press: 90'sx6
HammerStrength Iso-Lateral Pulldown: 3 plates +25 each side x8

Flyes: 50'sx12
HammerStrength Iso-Lateral Pulldown: 3 plates +25 each side x8

Flyes: 60'sx12
HammerStrength Iso-Lateral Pulldown: 3 plates +25 each side x8

Barbell Curl 90x12
Lying Curling Bar Triceps Extensions: 100x12

Barbell Curl 90x12
Lying Curling Bar Triceps Extensions: 100x12

Stretching
 
Tuesday 2/23/10
BW: ?

Wide grip pullups: BWx6
Dips: BW+45x12

Leg Extensions: 150x12
Seated Leg Curls: 130x12
Adductor Machine: 130x12
Abductor Machine: 115x12

HammerStrength Squat Press: 6 plates each side x12, 8 plates each side x12
Stiff Legged Good Mornings: 45x12

HammerStrength Squat Press: 9 plates each side x12
Stiff Legged Good Mornings: 65x12

Seated Military Press: 95x8
Narrow Grip Pulldowns: 180x8

Seated Military Press: 115x6
Narrow Grip Pulldowns: 2000x8

Seated Military Press: 95x8
Narrow Grip Pulldowns: 220x8

Seated Military Press: 95x8
Narrow Grip Pulldowns: 240x6

Decline Dumbell Triceps Extensions: 45'sx12
Incline Dumbell Curls: 30'sx12

Decline Dumbell Triceps Extensions: 45'sx12
Incline Dumbell Curls: 30'sx12
 
Thursday 2/25/10
BW: 214.0

Wide grip pullups: BWx6
Dips: BW+45x12

Leg Extensions: 120x12
Seated Leg Curls: 130x12
Adductor Machine: 130x12
Abductor Machine: 115x12

ATG Squats 225x12x2

Seated Dumbell Press: 40'sx12
HammerStrength IsoLateral Row: 2 plates each side x12

Seated Dumbell Press: 50'sx12
HammerStrength IsoLateral Row: 3 plates each side x12

Inclince Situps with 30 pound dumbell behind head x12

Sretching
 
Saturday 2/27/2010
BW: 214.5

Wide Grip Pullups: BWx6
Dips: BW+45x12

ATG Squat: 135x12, 225x8, 275x6, 325x3, 285x8 knees felt good today, did a lot less leg extensions this week, only light warmups

SL DeadLift: 135x12,225x8,295x6

Hanging Leg Raises with 10 pound dumbell between feet x12
Seated Calf Raises: 4 plates x15

Hanging Leg Raises with 10 pound dumbell between feet x12
Seated Calf Raises: 4 plates x12

Stretching
 
Sunday 2/28/2010
BW: ?

Seated Military Press 45x12
Wide Grip Pulldowns 120x12

Seated Military Press 95x8
Wide Grip Pulldowns 140x8

Seated Military Press 115x8
Wide Grip Pulldowns 160x8

Seated Military Press 125x3
Wide Grip Pulldowns 180x6

Seated Military Press 120x6
HammerStrength Iso-Lateral Pulldown: 3 plates each side x12

Barbell Curl 80x12
Lying Curling Bar Triceps Extensions: 90x12

Barbell Curl 80x12
Lying Curling Bar Triceps Extensions: 90x12

Stretching
 
Tuesday 3/2/10
BW: 215.5

Wide grip pullups: BWx6
Dips: BW+45x12

Recovery Day:
Leg Extensions: 130x12
Seated Leg Curls: 135x12
Adductor Machine: 130x12
Abductor Machine: 110x12

Stepups w/20 pound kettlebells 5 risers x12, 6 risers x12

Flyes 30's x12
Dumbell Bench Press 70's x12
Barbell Row 135x12

Flyes 35's x12
Dumbell Bench Press 75's x12
Barbell Row 185x12

Side raises on 45 degree hyper right side x12, left side x12, hyperextensions x12

45 Degree calf raises 4 plates each side x15
Incline Situps with 30 pound dumbell behind head x12

45 Degree calf raises 4 plates each side x15
Stretching
 
Saturday 3/6/2010
BW: 216.0

Wide Grip Pullups: BWx6
Dips: BW+45x12

ATG Squat: 135x12, 225x8, 275x6

SL DeadLift: 135x12,225x8,315x6

Hanging Leg Raises with 10 pound dumbell between feet x12
45 Degree Donkey Calf Raises: 4 plates x15

Hanging Leg Raises with 10 pound dumbell between feet x12
45 Degree Donkey Calf Raises: 4 plates x12

Stretching
 
Sunday 3/7/2010
BW: 217.0

Dumbell Bench Press: 70'sx12, 85'sx8,8,7

Barbell Row: 135x12, 185x8, 205x8, 225x6

Lying Curling Bar Triceps Extensions: 90x12
Barbell Curl 80x12

Lying Curling Bar Triceps Extensions: 100x12
Barbell Curl 80x12

Lying Curling Bar Triceps Extensions: 110x10

Stretching
 
Tuesday 3/9/10
BW: 214.0

Wide grip pullups: BWx6
Dips: BW+45x12

Recovery Day:
Stepups w/8kg kettlebells 7 risers x12x2

Flyes 30's x12
Seated Dumbell Press 40's x12
One Arm Dumbell Row 60x12

Seated Dumbell Press 40's x12
Wide Grip Pulldowns: 130x12

Incline Dumbell Curls: 35'sx12
One Arm Seated Triceps Ext: 25x12

Incline Dumbell Curls: 35'sx12
One Arm Seated Triceps Ext: 30x12

Incline Situps with 30 pound dumbell behind head x12
 
Thursday 3/11/10
BW: 214.0

Wide grip pullups: BWx6
Dips: BW+45x12

Recovery Day:
Leg Extensions: 170x12
Seated Leg Curls: 130x12
Adductor Machine: 130x12
Abductor Machine: 110x12

Cybex Squat Press: 6 plates each side x12, 8 plates each side x12, 9 plates each side x8, 10 plates each side x6

Flyes 35's x12
Close grip Bench Press 135 x8
Narrow Grip Pulldowns 160x12

Close grip Bench Press 155 x8
Narrow Grip Pulldowns 180x8

Close grip Bench Press 175 x8
Narrow Grip Pulldowns 200x8

Decline Dumbell Triceps Extensions: 45'sx12
Preacher Curls: 50x12

Decline Dumbell Triceps Extensions: 45'sx12
Preacher Curls: 60x12
 
Saturday 3/13/2010
BW: 212.0

Wide Grip Pullups: BWx6
Dips: BW+45x12

ATG Squat: 135x12, 225x8, 275x8

SL DeadLift: 135x12,225x8,315x3, grip slipped, 225x8

Hanging Leg Raises with 10 pound dumbell between feet x12
Seated Calf Raises: 4 plates x12

Hanging Leg Raises with 10 pound dumbell between feet x12
Seated Calf Raises: 4 plates x12

Stretching
 
Sunday 3/14/2010
BW: ?

Widegrip pullups: BWx7
Dips: BW+45x12

Seated Overhead Press: 65x12
Barbell Row: 135x12

Seated Overhead Press: 95x8
Barbell Row: 185x8

Seated Overhead Press: 120x6
Barbell Row: 210x8

Seated Overhead Press: 120x6
Barbell Row: 230x6x2

Lying Curling Bar Triceps Extensions: 100x12
Barbell Curl 80x12

Lying Curling Bar Triceps Extensions: 100x12
Barbell Curl 80x12

Stretching
 
Tuesday 3/16/10
BW: 212.5

Wide grip pullups: BWx6
Dips: BW+45x12

Recovery Day:
Stepups w/12 kg kettlebells 7 risers x12x2

Flyes 40's x12
Dumbell Bench Press 70's x12
Hammer Strength Iso Lateral Wide Grip Pulldown 3 plates each side x12

Dumbell Bench Press 80's x12
Hammer Strength Iso Lateral Wide Grip Pulldown 3 plates +25 each side x8

Flyes 55's x12
Hammer Strength Iso Lateral Wide Grip Pulldown 3 plates +25 each side x8

Flyes 55's x12
Hammer Strength Iso Lateral Wide Grip Pulldown 3 plates +25 each side x8

45 Degree calf raises 4 plates each side x15
Seated dumbell Triceps extensions 35x10

45 Degree calf raises 5 plates each side x12
Seated dumbell Triceps extensions 30x12

Stretching
 
Last edited:
Thursday 3/18/10
BW: 214.0

Wide grip pullups: BWx6
Dips: BW+45x12

Recovery Day:
Cybex Squat Press: 6 plates each side x12, 8 plates each side x12, 10 plates each side x8

Seated Military Press: 65x12
Barbell Rows: 135x12

Seated Military Press: 95x12
Barbell Rows: 185x12

Decline Dumbell Triceps Extensions: 45'sx12
Incline Curls: 30'sx12

Decline Dumbell Triceps Extensions: 45'sx12
Incline Curls: 30'sx12

Incline Situps w/30 pound dumbell behind head x12

Seated Calf Raises 4 plates x15
Side Raises on 45 degree hyper bench 12 right side, 12 left side
Hyperexrtensions x12
Seated Calf Raises 4 plates x12

Stretching
 
Saturday 3/20/2010
BW: 213.0

Seated Overhead Press: 65x12
Widegrip pullups: BWx7
Dips: BW+45x12

Seated Overhead Press: 95x8
Narrow Grip Pulldowns: 180x8

Seated Overhead Press: 115x6
Narrow Grip Pulldowns: 220x8

Seated Overhead Press: 135x3
Narrow Grip Pulldowns: 240x6

Seated Overhead Press: 115x8
Narrow Grip Pulldowns: 260x6

Lying Curling Bar Triceps Extensions: 100x12
Barbell Curl 90x12

Lying Curling Bar Triceps Extensions: 110x12
Barbell Curl 90x12

Stretching
 
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