Diary of dswithers

Sunday 3/21/2010
BW: ?

ATG Squat: 135x12, 225x8, 280x8, 225x8

SL DeadLift: 135x12,225x8,315x5

Hanging Leg Raises with 10 pound dumbell between feet x12
Donkey Calf Raises: 5 plates each side x12

Hanging Leg Raises with 10 pound dumbell between feet x12
Donkey Calf Raises: 5 plates each side x12

Stretching
 
Tuesday 3/23/10
BW: 212.5

Wide grip pullups: BWx6
Dips: BW+45x12

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

Stepups w/12 kg kettlebells 7 risers x12x2

Close Grip Bench Press 135x12
Dumbell Row 70 x12

Close Grip Bench Press 135x12
Dumbell Row 70 x12

Seated Dumbell Triceps Ext 30x12
Incline Curls 30'sx12

Seated Dumbell Triceps Ext 30x12
Incline Curls 30'sx12

Stretching
 
Saturday 3/27/2010
BW: 213.5

Widegrip pullups: BWx7
Dips: BW+45x12

ATG Squat: 135x12, 225x8, 285x8, 285x4, 235x8

Touch and Go DeadLift: 135x12,225x8,315x6

Seated Calf Raises: 5 plates x10

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
 
Last edited:
Saturday 3/28/2010
BW: 212.5

Widegrip pullups: BWx8
Dips: BW+45x12

Seated Overhead Press: 65x12, 95x10
Barbell Row: 135x12

Seated Overhead Press: 115x8
Barbell Row: 185x8

Seated Overhead Press: 135x2
Barbell Row: 225x6

Seated Overhead Press: 120x6
Barbell Row: 225x6

Seated Overhead Press: 120x6

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

Barbell Curl 90x12
Lying Curling Bar Triceps Extensions: 110x11

Stretching
 
Tuesday 3/30/10
BW: 212.5

Wide grip pullups: BWx6
Dips: BW+45x12

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

Stepups w/12 kg kettlebells 7 risers x12x2

Flyes: 55'sx12
Dumbell Bench Press 70'sx12
Wide Grip Pulldowns 140x12

Dumbell Bench Press 75'sx12
Wide Grip Pulldowns 140x12

Incline sit ups with 30 pound dumbell behind head x12
Stretching
 
Friday 4/2/10
BW: ?

Wide grip pullups: BWx7
Dips: BW+45x12

Recovery Day:
Cybex Squat Press: 6 plates each side x12, 8 plates each side x12, 9 plates each side x12

Close Grip Pulldowns: 230x8
Seated Dumbell Press: 40'sx12

Close Grip Pulldowns: 240x8
Seated Dumbell Press: 45'sx12

Stretching
Close Grip Pulldowns: 240x8
 
Sunday 4/4/2010
BW: ?

Widegrip pullups: BWx7
Dips: BW+45x12

ATG Squat: 135x12,225x8x3 left knee hurt, I think I need a second day of rest between leg days, decided not to go heavy today

Dumbbell bench Press: 70'sx12
Barbell Row: 135x12

Dumbbell bench Press: 90'sx8
Barbell Row: 185x8

Flyes: 60'sx12
Barbell Row: 225x6

Flyes: 60'sx12
Barbell Row: 225x6

GTG, Easter Breakfast @ 9AM with the kiddies.
 
Tuesday 4/6/10
BW: ?

Wide grip pullups: BWx7
Dips: BW+45x12

Stepups w/12 kg kettlebells 7 risers x12x2

Seated Press: 65x12
Narrow Grip Pulldowns 180x12

Seated Press: 115x6
Narrow Grip Pulldowns 220x8

Seated Press: 115x6
Narrow Grip Pulldowns 240x8

Seated Press: 115x6
Narrow Grip Pulldowns 260x6

Seated Press: 115x8
Narrow Grip Pulldowns 240x8
 
Thursday 4/8/10
BW: 214.0

Wide grip pullups: BWx7
Dips: BW+45x12

Cybex Squat Press: 7 plates each side x12, 10 plates each side x6, 9 plates each side x12

Dumbbell Bench Press: 70'sx12
Dumbbell Row: 70x12

Dumbbell Bench Press: 95'sx6
Dumbbell Row: 75x12

Dumbbell Bench Press: 80'sx12
Dumbbell Row: 80x12
 
Saturday 4/10/2010
BW: ?

Widegrip pullups: BWx7
Dips: BW+45x12

Overhead Press: 95x12, 115x5
IsoLateral Pulldown: 3 plates each side x12

Overhead Press: 135x5
IsoLateral Pulldown: 3 plates + 25 each side x8

Overhead Press: 135x5
IsoLateral Pulldown: 3 plates + 35 each side x8

Overhead Press: 135x5
IsoLateral Pulldown: 4 plates each side x8

Stretching

IsoLateral Pulldown: 3 plates each side x8

Seated Calf Raises: 2 plates x15
 
Sunday 4/11/2010
BW: 212.5

Widegrip pullups: BWx7
Dips: BW+45x12

ATG Squat: 135x12,225x8, 275x6, 225x8 knees hurt some, not as much as last week

Stiff-Legged Deadlift: 135x12,225x8,275x6

Hanging leg raises w/10 pound dumbbell between feet x12
Donkey Calf Raises: 2 plates each side x15

Hanging leg raises w/10 pound dumbbell between feet x12
Donkey Calf Raises: 2 plates each side x15

Stretching
 
Tuesday 4/13/10
BW: ?

Wide grip pullups: BWx7
Dips: BWx12

ATG Squats 135x12
Stepups w/12 kg kettlebells 7 risers x12

ATG Squats 135x12
Stepups w/12 kg kettlebells 7 risers x12

Dumbbell Bench Press: 70'sx12
HammerStrength Seated DY Row: 1 plate each side x12

Dumbbell Bench Press: 85'sx12
HammerStrength Seated DY Row: 2 plates each side x12

Dumbbell Bench Press: 85'sx12
HammerStrength Seated DY Row: 2 plates each side x12

Dumbbell Bench Press: 85'sx12
HammerStrength Seated DY Row: 2 plates each side x12

Stretching
 
Friday 4/16/10
BW: ?

Wide grip pullups: BWx7
Dips: BW+45x12

ATG Squats: 135x12,225x12
Cybex Squat Press: 7 plates each side x12, 9 plates each side x12

Seated Press: 95x8
Wide Grip Pulldown: 140x12

Seated Press: 115x8
Wide Grip Pulldown: 140x12

Seated Press: 115x6

Incline Situps w/25 pound plate behind head x12

Stretching
 
Sunday 4/18/2010
BW: 213.5

Widegrip pullups: BWx7
Dips: BW+50x12

ATG Squat: 135x12,225x8, 275x8x2

Stiff-Legged Deadlift: 135x12,225x8,280x6

Hanging leg raises w/10 pound dumbbell between feet x12
Donkey Calf Raises: 3 plates each side x15

Hanging leg raises w/10 pound dumbbell between feet x12
Donkey Calf Raises: 3 plates each side x15
 
Tuesday 4/20/10
BW: ?

Wide grip pullups: BWx7
Dips: BW+45x12

ATG Squats 135x12,225x12
Stepups w/12 kg kettlebells 7 risers x12x2

Dumbbell Bench Press: 70'sx12,100'sx4,95'sx5
HammerStrength Seated IsoLateral Row: 3 plates each side x12

Dumbbell Bench Press: 90'sx9
Stretching
HammerStrength Seated IsoLateral Row: 3 plates each side x12
 
Friday 4/23/10
BW: 214.5

Wide grip pullups: BWx7
Dips: BW+50x12

Atg Squats: 135x12,225x12
Cybex Squat Press: 7 plates each side x12, 9 plates +10 ewach side x12

Seated Dumbell Press: 40'sx12
Wide Grip Pulldowns: 160x12

Seated Dumbell Press: 45'sx12
Wide Grip Pulldowns: 160x12
 
Sunday 4/25/2010
BW: ?

Widegrip pullups: BWx7
Dips: BW+50x12

ATG Squat: 135x12,225x8, 280x8

Stiff-Legged Deadlift: 135x12,225x8,295x6

Hanging leg raises w/10 pound dumbbell between feet x12
Donkey Calf Raises: 3 plates each side x15

Hanging leg raises w/10 pound dumbbell between feet x12
Donkey Calf Raises: 3 plates each side x15
 
Wednesday 4/28/10
BW: ?

Wide grip pullups: BWx7
Dips: BW+50x12

ATG Squats 135x12,225x12x2
Stepups w/12 kg kettlebells 7 risers x12x2

Dumbbell Bench Press: 80'sx12
Narrow Grip Pulldowns: 180x12

Dumbbell Bench Press: 85'sx12
Narrow Grip Pulldowns: 200x12

Dumbbell Bench Press: 85'sx12

Incline situps w/25 pound dumbell behind head x12
 
Saturday 5/1/10
BW: ?

Wide grip pullups: BWx8
Dips: BW+50x12

Barbell Row: 135x12
Dumbbell Bench Press: 80'sx12

Barbell Row: 185x12
Dumbbell Bench Press: 90'sx8

Barbell Row: 205x8
Dumbbell Bench Press: 90'sx8

Barbell Row: 205x8

Barbell Curls: 70x12
Lying Easy Curl Bar Trceps Extensions: 90x12

Stretching

Barbell Curls: 70x12
Lying Easy Curl Bar Trceps Extensions: 90x12

Incline situps w/25 pound dumbell behind head x12
 
Sunday 5/2/10
BW: ?

10 minute run - first run of the new season!

Monday 5/3/2010

Wide grip pullups: BWx8
Dips: BW+50x12

Leg Extensions: 110x12
Leg Curls: 110x12
45 Degree Leg Press: 4 plates each side x12x2

Standing Military Press: 95x12
Wide Grip Pulldowns: 140x12

Standing Military Press: 95x12
Wide Grip Pulldowns: 140x12

Left side raises on 45 degree hyperextension x12
Right side raises on 45 degree hyperextension x1
45 degree hyperextensions x12

hanging leg raises w/10 pound dumbell between feet x12
45 degree donkey calf raises x15

hanging leg raises w/10 pound dumbell between feet x12
45 degree donkey calf raises x15

Stretching
 
You must log in or register to reply here.
Back
Top