Diary of dswithers

Sunday 10/17/2010
BW: 206.0

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

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

ATG Squat: 135x12,225x8x2
SLDL: 135x12,225x8x2

Hanging leg raises w/15 pound dumbbell between feet x12
Seated Calf Raises: 4 plates x12

Incline Situps w/25 pound plate behind head x12
Seated Calf Raises: 4 plates x12

Stretching
 
Saturday 10/16/10
BW: 205.5

Handstand Pushups: BW+5x5
Wide grip pullups: BWx8
Dips: BW+45x12

Wide grip pullups: BWx8
Seated Military Press: 95x8

Seated Military Press: 115x8
Barbell Row: 135x12

Seated Military Press: 115x8
Barbell Row: 225x6

Seated Military Press: 115x8
Barbell Row: 225x6

Dumbbell Preacher Curls: 25x12
Bench Dips: 110x12

Dumbbell Preacher Curls: 25x12
Bench Dips: 110x12

Stretching
 
Tuesday 10/116/10
BW: 204.5

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

Wide grip pullups: BWx8
Close Grip Bench Press: 135x12

Wide Grip Pulldowns: 140x12
Close Grip Bench Press: 155x8

Wide Grip Pulldowns: 160x12
Close Grip Bench Press: 175x6

Wide Grip Pulldowns: 160x12
Close Grip Bench Press: 175x6

Flyes: 40'sx12x2

Dumbbell Preacher Curl: 30x12
Lying EZ Curl Bar Triceps Ext: 90x12

Dumbbell Preacher Curl: 30x12
Lying EZ Curl Bar Triceps Ext: 90x12

Stretching
 
Wednesday 10/20/2010 I'm off to Florida tomorrow for a week, don't know if I'll find a place to workout much.
BW: 207.0

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

Leg Extensions: 130x12
Leg Curls: 110x12
Abductor Machine: 150x12
Adductor Machine: 110x12

Step Ups: 7 risers w/40 pound dumbbells x12x2

Stiff Legged Good Mornings: 75x12, 115x12

Hanging leg raises w/15 pound dumbbell between feet x12
Donkey Calf Raises: 3 plates x15

Incline Situps w/25 pound plate behind head x12
Seated Calf Raises: 4 plates+35 x12

Stretching
 
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