Diary of dswithers

Monday 9/6/10
BW: 211.0

Handstand Pushups BWx3
Wide grip pullups: BWx6
Dips: BW+45x12

Leg Extensions: 70x12
Leg Curls: 90x12

Cybex Duo Squat Press: 4 plates each side x12
SDL: 135x12

Cybex Duo Squat Press: 6 plates each side x12
SDL: 185x8

Cybex Duo Squat Press: 7 plates each side x12
SDL: 205x6

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
 
Wednesday 9/8/10
BW: ?

Handstand Pushups: BWx5
Wide grip pullups: BWx6
Dips: BW+45x12

Seated Dumbbell Press: 40'sx12
Close Grip Pulldown: 180x12

Seated Dumbbell Press: 60'sx6
Close Grip Pulldown: 200x8

Seated Dumbbell Press: 50'sx12
Close Grip Pulldown: 220x6

Bench Dips: BW+105x12
Incline Dumbbell Curl: 30'sx12

Bench Dips: BW+105x12
Incline Dumbbell Curl: 35'sx12

Stretching
 
Friday 9/10/2010
BW: ?

Leg Extensions: 70x12
Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12

Leg Extensions: 90x12
Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12

Step Ups 7 risers w/12kg kettlebells x12
Stiff Legged Good Mornings: 65x12

Step Ups 7 risers w/12kg kettlebells x12
Stiff Legged Good Mornings: 70x12

Hanging leg raises w/10 pound dumbbell between feet x12
Donkey Calf Raises: 3 plates+25 each side x15

Incline Situps w/25 pound plate behind head x12
Donkey Calf Raises: 3 plates+25 each side x12

Stretching
 
Tuesday 9/14/10
BW: 208.0

Cybex Duo Squat Press: 5 plates each side x12
SDL: 135x12

Cybex Duo Squat Press: 6 plates each side x12
SDL: 185x8

Cybex Duo Squat Press: 7 plates each side x12
SDL: 225x6

Hanging Leg Raise w/10 pound dumbbell between feet: x13
Seated Calf Raise 3 plates+25 x15

Incline Situps w/25 pound plate behind head: x12
Seated Calf Raise 3 plates+25 x12

Stretching
 
Thursday 9/16/10
BW: 209.0

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

Seated Dumbbell Press: 45'sx12
Close Grip Pulldown: 200x12

Seated Dumbbell Press: 55'sx8
Close Grip Pulldown: 220x8

Seated Dumbbell Press: 55'sx8
Close Grip Pulldown: 240x6

Seated Dumbbell Press: 55'sx8
Close Grip Pulldown: 220x8

Bench Dips: BW+110x12
Incline Dumbbell Curl: 35'sx12

Bench Dips: BW+110x12
Incline Dumbbell Curl: 35'sx12

Stretching
 
Saturday 9/18/2010
BW: 209.5

Handstand Pushups: BWx5
External Rotations:12'sx15x2

Leg Extensions: 70x15
Leg Curls: 90x15
Abductor Machine: 110x15
Adductor Machine: 90x15

Leg Extensions: 90x15
Leg Curls: 110x15
Abductor Machine: 110x15
Adductor Machine: 90x15

ATG Squats: 135x12x2

Stiff Legged Good Mornings: 65x12, 95x12

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

Incline Situps w/25 pound plate behind head x12
Donkey Calf Raises: 4 plates each side x12

Stretching
 
Sunday 9/19/10
BW: ?

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

Dumbbell Bench Press: 75'sx12
One Arm Dumbell Row: 75x12

Dumbbell Bench Press: 75'sx12
One Arm Dumbell Row: 75x12

Lying Triceps Extension: 110x8
Barbell Curl: 100x9

Lying Triceps Extension: 110x9
Barbell Curl: 100x9

Lying Triceps Extension: 110x9
HammerStrength MDL Curl Machine: 50'sx9

Stretching
 
Thursday 9/23/2010
BW: 208.5

WideGrip pullups: BWx6
Dipsa: BW+45x12

ATG Squats: 135x12,155x12

Stiff Legged Good Mornings: 65x12, 100x12

Military Press: 95x12,100x12
Bent Row: 185x12x2

Hanging leg raises w/10 pound dumbbell between feet x12
Incline Situps w/25 pound plate behind head x12
 
Saturday 9/25/10
BW: 209.0

Handstand Pushups: BWx6
External Rotations: 12'sx15x2
Wide grip pullups: BWx6
Dips: BW+25x12

Narrow Grip Bench Press: 135x12
HammerStrength IsoLateral Pulldown: 3 plates each side x12

Narrow Grip Bench Press: 155x8
HammerStrength IsoLateral Pulldown: 3 plates+25 each side x8

Narrow Grip Bench Press: 175x8
HammerStrength IsoLateral Pulldown: 3 plates+35 each side x8

Narrow Grip Bench Press: 185x6
HammerStrength IsoLateral Pulldown: 4 plates each side x6

Lying EZ Curl Bar Triceps Ext: 90x12
Barbell Curls: 100x10

Lying EZ Curl Bar Triceps Ext: 100x12
Barbell Curls: 90x12

Stretching
 
Sunday 9/26/2010
BW: ?

Leg Extensions: 70x15
Leg Curls: 90x15
Abductor Machine: 110x15
Adductor Machine: 90x15
ATG Squats: 135x12

Leg Extensions: 90x15
Leg Curls: 110x15
Abductor Machine: 110x15
Adductor Machine: 90x15
ATG Squats: 175x12

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

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

Incline Situps w/25 pound plate behind head x12
Seated Calf Raises: 3 plates x15

Stretching
 
Tuesday 9/28/10
BW: ?

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

Military Press: 105x12
Wide grip pullups: BWx6

Military Press: 105x12
Barbell Row: 205x8

Lying Flyes: 60'sx12
Dumbbell Bench Press: 60'sx8
Barbell Row: 205x8

Incline Dumbbell Curl: 40'sx8
Seated One Arm Dumbell Triceps Extension: 30x8

Incline Dumbbell Curl: 40'sx8
Seated One Arm Dumbell Triceps Extension: 30x8


Incline Dumbbell Curl: 40'sx8
Seated One Arm Dumbell Triceps Extension: 30x8

Stretching
 
Thursday 9/30/2010
BW: 209.5


Step Ups 7 risers w/12kg kettlebells x12
Stiff Legged Good Mornings: 65x12

Step Ups 7 risers w/16kg kettlebells x12
Stiff Legged Good Mornings: 105x12

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

Incline Situps w/25 pound plate behind head x12
Donkey Calf Raises: 4 plates each side x15

Stretching
 
Sunday 10/3/2010
BW: 207.5

Leg Extensions: 70x12
Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12

Leg Extensions: 90x12
Leg Curls: 110x12
Abductor Machine: 130x12
Adductor Machine: 95x12

ATG Squats: 135x12, 185x12

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

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

Incline Situps w/25 pound plate behind head x12
Seated Calf Raises: 3 plates x12

Stretching
 
Saturday 10/2/10
BW: 208.5

Handstand Pushups: BWx2
Wide grip pullups: BWx6
Dips: BWx20

Wide grip pullups: BWx6
Dumbbell Bench Press: 70'sx12

Dumbbell Bench Press: 80'sx12
Narrow Grip Pulldowns: 200x8

Dumbbell Bench Press: 90'sx6
Narrow Grip Pulldowns: 220x8

Dumbbell Bench Press: 85'sx6
Narrow Grip Pulldowns: 240x6

Lying Triceps Extension: 90x12
Barbell Curl: 90x12

Lying Triceps Extension: 90x12
Barbell Curl: 90x12

Stretching
 
Tuesday 10/5/10
BW: 209.0

Wide grip pullups: BWx6
Dips: BWx15

Military Press: 95x12
Bent Row: 135x12

Military Press: 115x8
Barbell Row: 185x8

Military Press: 135x6
Barbell Row: 225x6

Seated Dumbell Press: 40'sx12
Barbell Row: 225x6

Seated Dumbell Press: 45'sx12
Barbell Row: 225x6

Incline Dumbbell Curl: 40'sx10
Incline Dumbell Triceps Extension: 40'sx12

Incline Dumbbell Curl: 40'sx8
Incline Dumbell Triceps Extension: 40'sx12

Stretching
 
Thursday 10/7/2010
BW: 209.5

Leg Extensions: 90x12
Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 100x12

Leg Extensions: 110x12
Leg Curls: 110x12
Abductor Machine: 130x12
Adductor Machine: 100x12

Step Ups 7 risers w/12kg kettlebells x12
Stiff Legged Good Mornings: 65x12

Step Ups 7 risers w/16kg kettlebells x12
Stiff Legged Good Mornings: 110x12

Hanging leg raises w/10 pound dumbbell between feet x15
Donkey Calf Raises: 5 plates each side x12

Incline Situps w/25 pound plate behind head x12
Donkey Calf Raises: 5 plates each side x12

Stretching
 
Saturday 10/9/10
BW: ?

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

Military Press: 95x12
Wide grip pullups: BWx6

Military Press: 135x6
HammerStrength Iso-Lateral Pulldown: 4 plates each side x6

Military Press: 135x6
HammerStrength Iso-Lateral Pulldown: 4 plates each side x6

Lateral Raise: 25'sx12, 20'sx12

Barbell Curls 100x12
Lying EZ Curl Bar Triceps Extensions: 110x12

Barbell Curls 100x10
Lying EZ Curl Bar Triceps Extensions: 110x10

Stretching
 
Sunday 10/10/2010
BW: 209.0

Leg Extensions: 90x12
Leg Curls: 90x12
Abductor Machine: 130x12
Adductor Machine: 105x12

Leg Extensions: 130x12
Leg Curls: 115x12
Abductor Machine: 150x12
Adductor Machine: 105x12

ATG Squat: 135x12,205x8
SLDL: 135x12
ATG Squat: 205x8
SLDL: 225x8,295x5

Hanging leg raises w/15 pound dumbbell between feet x12
Seated Calf Raises: 5 plates x8

Incline Situps w/30 pound dumbell behind head x8
Seated Calf Raises: 4 plates x10

Stretching
 
Wednesday 10/13/10
BW: 207.0

Handstand Pushups: BWx6
External Rotations:12'sx15x2
Wide grip pullups: BWx7
Dips: BW+45x12

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

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

Narrow Grip Bench Press: 135x12
HammerStrength IsoLateral Pulldown: 3 plates each sidex12

Wide Grip Bench Press: 135x12
Wide Grip Pulldowns: 120x12

Flyes: 40'sx12
Seated Dumbbell Triceps Extensions: 40x2 left arm, 40x8 right arm
Incline Dumbbell Curl: 40'sx12

Seated Dumbbell Triceps Extensions: 35x8 left arm, 35x10 right arm
Incline Dumbbell Curl: 40'sx12

Stretching
 
Thursday 10/14/2010
BW: ?

Handstand Pushups: BWx6

Leg Extensions: 90x12
Leg Curls: 90x15
Abductor Machine: 130x12
Adductor Machine: 110x12

Leg Extensions: 110x12
Leg Curls: 90x12
Abductor Machine: 130x12
Adductor Machine: 110x12

Step Ups: 7 risers w/16kg kettlebells x12
Stiff Legged Good Mornings: 75x12

Step Ups: 7 risers w/16kg kettlebells x12
Stiff Legged Good Mornings: 95x12

Hanging leg raises w/15 pound dumbbell between feet x12
Donkey Calf Raises: 5 plates x12

Incline Situps w/25 pound plate behind head x12
Donkey Calf Raises: 5 plates x12

Stretching
 
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