Diary of dswithers

Tuesday 6/8/10
BW: 213.5

Handstand Pushups: BWx4
Wide grip pullups: BWx7
Dips: BW+50x12

Seated Military Press: 95x12
Close Grip Pulldowns: 180x12

Seated Military Press: 115x8
Close Grip Pulldowns: 220x8

Seated Military Press: 115x8
Close Grip Pulldowns: 260x4

Seated Military Press: 115x8
Close Grip Pulldowns: 240x6

Kettle Bell Lateral Raises: 10'sx12
Close Grip Pulldowns: 240x6

Kettle Bell Lateral Raises: 10'sx12

Bench Dips: BW+95x12
Incline Situps w/25 pound dumbell behind head x12
Seated Calf Raises: 3-45's+25x12

Bench Dips: BW+95x12
Incline Situps w/25 pound dumbell behind head x12
Seated Calf Raises: 3-45's+25x12

Stretching
 
Thursday 6/10/10
BW: 212.0

Handstand Pushups: BWx4
Wide grip pullups: BWx7
Dips: BW+55x12

Dumbell Bench Press: 80'sx12
One Arm Dumbbell Row: 80x12

Dumbell Bench Press: 90'sx8
One Arm Dumbbell Row: 90x8

Dumbell Bench Press: 90'sx8
One Arm Dumbbell Row: 90x8

Lying Flyes: 60'sx12
One Arm Dumbbell Row: 90x8

Lying Flyes: 60'sx12

Incline Dumbbell Curls: 40'sx12
Lying Dumbell Triceps Extensions: 45'sx12

Incline Dumbbell Curls: 40'sx12
Lying Dumbell Triceps Extensions: 45'sx12

45 degree side raises: left side x12, right side x12
45 degree hyperextensions x12

Bench Dips: BWx12
 
Saturday 6/12/10
BW: ?

Handstand Pushups: BWx3
Wide grip pullups: BWx7
Dips: BW+55x12

Military Press: 95x12
Wide grip pullups: BWx7

Military Press: 115x8
Wide grip pullups: BWx6

Military Press: 135x6
Wide grip pullups: BWx6

Military Press: 135x6
HammerStrength Iso-Lateral Pull Down: 3 plates + 15 each side x12

Military Press: 135x6
Lateral Raises: 8kg kettlebellsx12
HammerStrength Iso-Lateral Pull Down: 3 plates + 15 each side x12

Lateral Raises: 8kg kettlebellsx12

Lying Easy Curl bar Triceps Ext: 105x12, 125x12

Incline Situps w/25 dumbell behind head x12
45 Degree Donkey Calf Raises: 4 plates each side x15

Incline Situps w/25 dumbell behind head x12
45 Degree Donkey Calf Raises: 4 plates each side x15

Stretching
 
Sunday 6/13/2010
BW: 212.5

Knee rehab:
Leg Extensions: 70x12
Leg Curls: 95x12
Abductor Machine: 110x12
Adductor Machine: 95x12

Stiff-Legged Deadlift: 135x12, 225x8, 315x6,x5

Hanging leg raises w/10 pound dumbbell between feet x12x2

Stretching
 
Wednesday 6/16/10
BW: ?

Handstand Pushups: BWx3
Wide grip pullups: BWx7
Dips: BW+55x12

Knee rehab:
Leg Extensions: 70x15
Leg Curls: 90x15
Abductor Machine: 110x12
Adductor Machine: 90x12

Dumbell Press: 40'sx12
Hammer Strength Iso-Lateral Row: 3 plates each sidex12

Dumbell Press: 50'sx12
Hammer Strength Iso-Lateral Row: 3 plates each sidex12

Lying Dumbell Triceps Extensions: 45'sx12
Barbell Curl: 95x12

Lying Dumbell Triceps Extensions: 45'sx12
Incline Dumbbell Curls: 45'sx8

45 degree side raises: left side x12, right side x12
45 degree hyperextensions w/25 pounds behind head x12

Stretching
 
Saturday 6/19/10
BW: ?

Handstand Pushups: BWx2
Wide grip pullups: BWx6
Dips: BW+45x12

Military Press: 95x12
Wide grip pullups: BWx6

Military Press: 115x8
Narrow grip pulldowns: 200x12

Military Press: 140x6
Narrow grip pulldowns: 240x6

Military Press: 140x6
Narrow grip pulldowns: 240x6

Military Press: 140x6
Narrow grip pulldowns: 240x6

Military Press: 140x6
Narrow grip pulldowns: 240x6

Lying Easy Curl bar Triceps Ext: 110x12
Barbell Curls: 100x12

Lying Easy Curl bar Triceps Ext: 125x12
Barbell Curls: 95x12

Stretching
 
Sunday 6/20/2010
BW:

Knee rehab:
Leg Extensions: 70x15
Lying Leg Curls: 90x15
Abductor Machine: 110x12
Adductor Machine: 95x12

Stiff-Legged Deadlift: 135x12, 225x8, 275x6, 320x5

Hanging leg raises w/10 pound dumbbell between feet x15
Donkey Calf Raises: 4 plates each sidex15

Hanging leg raises w/10 pound dumbbell between feet x12
Donkey Calf Raises: 4 plates each sidex15

Stretching
 
Saturday 6/26/10 Back from business trip to Atlantic City, back to it:
BW: 213.5

Wide grip pullups: BWx7
Dips: BW+45x12

Wide grip pullups: BWx7
Close Grip Bench Press: 145x12

HammerStrength Iso-Lateral Pull Down: 3 plates + 20 each side x12
Close Grip Bench Press: 185x8

HammerStrength Iso-Lateral Pull Down: 3 plates + 20 each side x12
Close Grip Bench Press: 185x8

Flyes 60's x12

Curling Machine: 45x12
Tricep Ext Machine: 90x12

Curling Machine: 45x12
Tricep Ext Machine: 110x12

Incline Situps w/25 dumbell behind head x12x2

Stretching
 
Wednesday 6/30/10
BW: 210.5

Handstand Pullups: BWx6
Wide grip pullups: BWx8
Dips: BW+45x12

Military Press: 95x12
Barbell Row: 135x12

Military Press: 115x8
Barbell Row: 185x12

Military Press: 135x6
Barbell Row: 225x6

Military Press: 135x6
Barbell Row: 225x6

Curling Machine: 50x12
Tricep Ext Machine: 110x12

Stretching

Curling Machine: 50x12
Tricep Ext Machine: 130x12
 
Thursday 7/1/2010
BW: 210.0

Stiff-Legged Deadlift: 135x12, 225x8

Leg Extensions: 70x12
Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12
Stiff-Legged Deadlift: 225x8

Leg Extensions: 70x12
Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12
Stiff-Legged Deadlift: 225x8

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

Stretching

Hanging leg raises w/10 pound dumbbell between feet x12
Donkey Calf Raises: 3 plates each side x15
 
Saturday 7/3/10
BW: 211.0

Handstand Pushups: BWx6
Wide grip pullups: BWx8
Dips: BW+45x12

Close Grip Bench Press: 145x12
Wide grip pullups: BWx8

Close Grip Bench Press: 190x6
HammerStrength Iso-Lateral Pull Down: 3 plates + 25 each side x12

Close Grip Bench Press: 190x6
HammerStrength Iso-Lateral Pull Down: 3 plates + 25 each side x12

Flyes 60's x12x2

Lying EZ Curl Bar Triceps Ext: 140x12
Barbell Curls: 70x12

Lying EZ Curl Bar Triceps Ext: 140x12
Barbell Curls: 70x12

Stretching
 
Tuesday 7/6/2010
BW: 209.0

Leg Extensions: 70x12
Lying Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12
Stiff-Legged Deadlift: 135x8
Stepups: 7 risers + 8kg kettlebell's x12

Leg Extensions: 70x12
Seated Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12
Stepups: 7 risers + 8kg kettlebell's x12
Stiff-Legged Deadlift: 225x12

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

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

Stretching
 
Thursday 7/8/10
BW: 209.5

Handstand Pullups: BWx6
Wide grip pullups: BWx7
Dips: BW+45x12

Military Press: 95x12
Barbell Row: 135x12

Military Press: 115x8
Barbell Row: 185x8

Military Press: 135x6
Barbell Row: 185x8

Military Press: 135x6
Barbell Row: 185x8

Lateral Raises: 8kg kettlebellsx12x2

Barbell Curls: 70x12
Bench Dips: BW+100x12

Stretching

Barbell Curls: 70x12
Bench Dips: BW+100x12
 
Saturday 7/10/10
BW: ?

Handstand Pushups: BWx6
Wide grip pullups: BWx8
Dips: BW+45x12

Close Grip Bench Press: 145x12
Wide grip pullups: BWx8

Close Grip Bench Press: 185x8
Narrow Grip Pull Downs: 200x8

Dumbell Bench Press: 80'sx8
Narrow Grip Pull Downs: 200x8

Dumbell Bench Press: 90'sx6
Flyes 60's x12x2

Lying EZ Curl Bar Triceps Ext: 110x7
Machine Curls: 50'sx12

Lying EZ Curl Bar Triceps Ext: 90x12
Machine Curls: 50'sx12

Stretching
 
Sunday 7/11/2010
BW: ?

Leg Extensions: 70x12
Seated Leg Curls: 90x12
Abductor Machine: 110x12
ATG Squats: 135x12
Stiff-Legged Deadlift: 135x8
Adductor Machine: 90x12

Leg Extensions: 70x12
ATG Squats: 225x6
Seated Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12
Stiff-Legged Deadlift: 225x12

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

Stretching

Incline Situps with 25 pound plate behind head x12
Donkey Calf Raises: 3 plates each side x15
 
Tuesday 7/13/10
BW: ??

Handstand Pushups: BWx6
Wide grip pullups: BWx7
Dips: BW+45x12

Military Press: 95x12
Barbell Row: 135x12

Military Press: 115x8
Barbell Row: 185x12

Military Press: 135x6
Barbell Row: 225x8

Military Press: 135x6
Barbell Row: 225x8

Hanging Leg Raises w 10 pound dumbbell between feet x15
Donkey Calf Raises 3 plates each side x15
Seated Calf Raises 3 plates x15
Incline Situps w 25 pound plate behind head x12

Stretching
 
Thursday 7/15/2010
BW: 211.5

Handstand Pushups: BWx5
Wide Grip Pullups: BWx8
Dips: BW+45x12

Leg Extensions: 70x12
Seated Leg Curls: 95x12
Abductor Machine: 110x12
Adductor Machine: 90x12
Dumbell Bench Press: 70'sx12
Wide Grip Pull Downs: 140x12

Leg Extensions: 70x12
Lying Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12
Dumbell Bench Press: 70'sx12
Wide Grip Pull Downs: 140x12

Stretching
 
Saturday 7/17/10
BW: 209.5

Handstand Pushups: BWx5
Wide grip pullups: BWx8
Dips: BWx15

Seated Dumbbell Press: 40'sx12
Wide grip pullups: BWx6

Seated Dumbbell Press: 50'sx12
Narrow grip pulldowns: 200x8

Seated Dumbbell Press: 60'sx6
Narrow grip pulldowns: 200x8

Lying EZ Curl Triceps Ext: 90x12
Barbell Curls: 70x12

Lying EZ Curl Triceps Ext: 90x12
Barbell Curls: 70x12

Stretching
 
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