Diary of dswithers

Saturday 12/12/2009
BW: 214.0

ATG Squat: 135x8, 225x5, 275x5, 320x5 Another week, another 5 pounds!

SL DeadLift: 135x12,225x8,275x6,315x3 these felt good until the last rep of the last set, felt a little twinge in my lower back

Hanging Leg Raises with 10 pound dumbell between feet: 15
Side Bends on 45 degree hyperextension machine: 12 left side, 12 right side

Hanging Leg Raises with 10 pound dumbell between feet: 12
Stretching
 
Sunday 12/13/2009
BW: 215.5

External Shoulder Rotations 10 pounds x 15 reps x 2 sets
Wide grip pullups: BWx7
Dips: BWx12

Military Press: 95x8,115x6,135x5x2

Hammer Strength Isolateral Row Machine: 3 plates on each side x12x2

Close Grip Bench Press 140x12x2

Barbell Curl: 90x12x2

Stretching
 
Tuesday 12/15/09
BW: 215.5

Wide grip pullups: BWx6
Dips: BWx12

Leg Extensions: 170x12
Seated Leg Curls: 130x12
Adductor Machine: 120x12
Abductor Machine: 100x12

Leg Extensions: 170x12
Seated Leg Curls: 130x12
Adductor Machine: 120x12
Abductor Machine: somebody is camping on the machine - try again later

Box Squats: 135x3
Stiff Legged Good Mornings 45x12 - left side of lower back hurt, hoped this would stretch it out, didn't help much:(
Abductor Machine: 100x12
Box Squats: 135x3,185x3x6 - 60 second rest

Seated Dumbell Press: 50'sx5
Narrow Grip Pulldown: 160x12

Seated Dumbell Press: 55'sx5 cleaning dumbells hurt my lower back - try some other pushing exercise
Narrow Grip Pulldown: 160x12

Flyes: 35'sx12
Dumbell Bench Press: 80'sx8

Flyes: 35'sx12
Dumbell Bench Press: 80'sx8

Stretching
 
Last edited:
Thursday 12/17/09
BW: 216.5

The left side of my lower back is very painful.

Wide grip pullups: BWx6
Dips: BWx12

Leg Extensions: 170x12
Seated Leg Curls: 130x12
Adductor Machine: 120x12
Abductor Machine: 100x12

Leg Extensions: 170x12
Seated Leg Curls: 130x12
Adductor Machine: 120x12
Abductor Machine: 100x12

ATG Squat: 135x12,225x12

Flyes: 40'sx12
Close Grip Bench Press: 135x12
One Arm Dumbell Row: 80x12

Close Grip Bench Press: 145x12
One Arm Dumbell Row: 80x12

Side Bends on 45 degree hyperextension machine: 12 left side, 12 right side
Hyperextensions: 12

The side bends and hyperextensions don't hurt my lower back, the pain is between the obliques and the spinal erectors.

Stretching
 
Saturday 12/19/2009
BW: ?

ATG Squat: 135x8, 225x5, 275x5, 325x2 My left lower back is hurting, so I decided to cut the last set short at 2 reps, although I probably could have done mroe

Hammer strength duo-squat machine: 7 plates each side x 12
Stiff legged good mornings 45x12

Hammer strength duo-squat machine: 9 plates each side x 8
Stiff legged good mornings 45x12

Hammer strength duo-squat machine: 9 plates each side x 8

Close Grip Bench Press: 135x12
Hammer Strength Iso Lateral Row 3 plates each side +5 x 12

Close Grip Bench Press: 150x12
Hammer Strength Iso Lateral Row 3 plates each side +5 x 12

Close Grip Bench Press: 150x12

Stretching
 
Tuesday 12/22/09
BW: 214.5

Wide grip pullups: BWx6
Dips: BWx12

Leg Extensions: 170x12
Seated Leg Curls: 130x12
Adductor Machine: 120x12
Abductor Machine: 100x12

Leg Extensions: 170x12
Prone Leg Curls: 95x12
Adductor Machine: 120x12
Abductor Machine: 100x12

ATG Speed Squats: 135x8,225x3,245x3,265x3,275x3,285x3 60 second rest

Flyes: 40'sx12
Triangle Grip Pulldown: 200x12
Dumbell Bench Press: 85'sx8

Triangle Grip Pulldown: 200x12
Dumbell Bench Press: 85'sx8
 
Thursday 12/24/09
BW: 215.5

Wide grip pullups: BWx6
Dips: BWx12

Leg Extensions: 170x12
Seated Leg Curls: 130x12
Adductor Machine: 120x12
Abductor Machine: 100x12

Leg Extensions: 255x12
Seated Leg Curls: 130x12
Adductor Machine: 120x12
Abductor Machine: 100x12

ATG Squats: 135x12,225x12

Close Grip Bench Press: 135x12
Hammer Strength IsoLateral Row: 3 plates + 10 each side x 12

Close Grip Bench Press: 165x8
Hammer Strength IsoLateral Row: 3 plates + 10 each side x 12

Close Grip Bench Press: 165x8

Stretching
 
Saturday 12/25/2009
BW: ?

Wide Grip Pullups: BWx7 these felt easy today, probably could have done 1 more
Dips: BWx15

ATG Squat: 135x8, 225x5, 280x5x2 Lower back still hurts, did not go up in weight for the last set as planned :(

Hammer Strength Squat Press: 7 plates each side x12
SL DeadLift: 135x12

Hammer Strength Squat Press: 9 plates each side x9
SL DeadLift: 135x12 keep weight low and reps high until lower back stops hurting

Hammer Strength Squat Press: 9 plates each side x9

Hanging Leg Raises with 15 pound dumbell between feet: x12,x9

Stretching
 
Sunday 12/27/09
BW: 214.0

Wide grip pullups: BWx7
Dips: BW+25x12

Seated Press behind Neck: 45x8,95x8
Triangle Grip Pulldown: 220x8

Seated Press behind Neck: 115x6
Triangle Grip Pulldown: 220x8

Seated Press behind Neck: 135x3
Triangle Grip Pulldown: 220x8

Seated Press behind Neck: 115x6

Lying Curling Bar Triceps Ext: 70x12
Barbell Curl: 90x12

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

Lying Curling Bar Triceps Ext: 90x12

Stretching
 
Tuesday 12/29/09
BW: ? I was afraid to get on the scale after last nights birthday celebration - a huge meal and a huge piece of birthday cheesecake :) and not enough sleep :(

Wide grip pullups: BWx6
Dips: BW+25x12

Leg Extensions: 170x12
Seated Leg Curls: 130x12
Adductor Machine: 120x12
Abductor Machine: 100x12

Leg Extensions: 260x12
Seated Leg Curls: 130x12
Adductor Machine: 120x12
Abductor Machine: 100x12

ATG Squats: 135x8,225x6x2

Close Grip Bench Press: 135x12
Hammer Strength IsoLateral Row: 3 plates + 25 each side x 8

Close Grip Bench Press: 175x8
Hammer Strength IsoLateral Row: 3 plates + 25 each side x 8

Close Grip Bench Press: 175x8
Hammer Strength IsoLateral Row: 3 plates + 25 each side x 8

Stretching
 
Friday 1/1/2010
BW: ?

Wide Grip Pullups: BWx6
Dips: BW+25x12

ATG Squat: 135x8, 225x6, 275x5, 315x3

Hammer Strength Squat Press: 8 plates each side x12
SL DeadLift: 135x12

Hammer Strength Squat Press: 10 plates each side x6
SL DeadLift: 135x12 keep weight low and reps high until lower back stops hurting

Hammer Strength Squat Press: 10 plates each side x6

Donkey Calf Raise: 3 plates each side x15
Hanging Leg Raises with 15 pound dumbell between feet: x12

Donkey Calf Raise: 3 plates each side x15
Hanging Leg Raises with 15 pound dumbell between feet: x9

Stretching
 
Sunday 1/3/10
BW: ?

Wide grip pullups: BWx6
Dips: BW+45x12

Leg Extensions: 170x12
Seated Leg Curls: 130x12
Adductor Machine: 120x12
Abductor Machine: 100x12

Leg Extensions: 170x12
Seated Leg Curls: 130x12
Adductor Machine: 120x12
Abductor Machine: 100x12

ATG Speed Squats: 135x12,225x12

Seated Press Behind Neck: 95x12,115x8,135x4,95x8

Triangle Grip Pulldown: 220x8x3

Stretching
 
Wednesday 1/6/10
BW: 216

Wide grip pullups: BWx6
Dips: BW+45x12

Leg Extensions: 170x12
Seated Leg Curls: 110x12
Adductor Machine: 120x12
Abductor Machine: 100x12

Leg Extensions: 170x12
Seated Leg Curls: 110x12
Adductor Machine: 120x12
Abductor Machine: 100x12

ATG Squats: 135x12x2

Seated Dumbell Press 50'sx12
Hammerstrength Pulldown Machine 3 plates +25 each side x8

Seated Dumbell Press 50'sx12
Hammerstrength Pulldown Machine 3 plates +25 each side x8x2

Incline Situps with 25 pound dumbell behind head x12

Stretching
 
Saturday 1/9/10
BW: 214.5

Wide grip pullups: BWx6
Dips: BWx12

Leg Extensions: 170x12
Seated Leg Curls: 110x12
Adductor Machine: 120x12
Abductor Machine: 100x12

Wide grip pullups: BWx6
Dips: BW+45x12

Leg Extensions: 170x12
Seated Leg Curls: 110x12
Adductor Machine: 120x12
Abductor Machine: 100x12

ATG Squats: 135x8,225x6,275x5

Flyes: 25'sx12
Dumbell Bench Press: 90'sx6
Hammer Strength Isolateral Row 4 plates each side x 6

Dumbell Bench Press: 90'sx6
Hammer Strength Isolateral Pulldown 4 plates each side x 6

Flyes: 30'sx12
Hammer Strength Isolateral Pulldown 3 plates+25 each side x8x2

Stretching
 
Tuesday 1/12/10
BW: 214.5

Wide grip pullups: BWx6
Dips: BW+45x12

Leg Extensions: 170x12
Seated Leg Curls: 110x12
Adductor Machine: 120x12
Abductor Machine: 100x12

Leg Extensions: 190x12
Seated Leg Curls: 110x12
Adductor Machine: 130x12
Abductor Machine: 110x12

ATG Squats: 135x8,225x6,285x5

Seated Dumbell Press: 50'sx12
Close Grip Pull Downs: 200x8

Seated Dumbell Press: 55'sx8
Close Grip Pull Downs: 200x8

Seated Dumbell Press: 55'sx8
Close Grip Pull Downs: 200x8

Stretching
 
Friday 1/15/10
BW: ?

Wide grip pullups: BWx6
Dips: BW+45x12

Leg Extensions: 170x12
Seated Leg Curls: 110x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 135x12

Leg Extensions: 190x12
Seated Leg Curls: 110x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 135x12

Flyes 25'sx12
Bent Row: 135x12

Flyes 30'sx12
Bent Row: 185x12

Incline Situps with 25 pound dumbell behind head x12
Seated Calf Raises 3 plates x12
Left side raises on 45 degree hyperextension x12
Right side raises on 45 degree hyperextension x12
Hyper extensions x12

Incline Situps with 25 pound dumbell behind head x12
 
Sunday 1/17/2010
BW: ?

Wide Grip Pullups: BWx6
Dips: BW+45x12

ATG Squat: 135x8, 225x6, 275x5, 295x5

Standing Military Press 45x12, 95x8, 115x6x2

SL DeadLift: 135x12x2

Stretching
 
Wednesday 1/20/10
BW: ?

Wide grip pullups: BWx6
Dips: BW+45x12

Leg Extensions: 170x12
Seated Leg Curls: 110x12
Adductor Machine: 130x12
Abductor Machine: 120x12
ATG Squats: 135x12

Leg Extensions: 190x12
Seated Leg Curls: 110x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 135x12

Seated Dumbell Press: 50'sx12
Hammer Strength Iso-Lateral Pulldown: 3 plates each side x12

Seated Dumbell Press: 50'sx11
Hammer Strength Iso-Lateral Pulldown: 3 plates each side x12

Incline Situps with 25 pound dumbell behind head x12

Stretching
 
Saturday 1/23/2010
BW: ?

Wide Grip Pullups: BWx6
Dips: BW+45x12

ATG Squat: 135x8, 225x6, 275x5, 315x3, 275x6

SL DeadLift: 135x12,185x8,225x6

Hanging Leg Raises with 10 pound dumbell between feet x12
45 Degree Donkey Calf Raises 3 plates each side x15

Hanging Leg Raises with 10 pound dumbell between feet x12
45 Degree Donkey Calf Raises 3 plates each side x15

Stretching
 
Sunday 1/24/2010
BW: ?

Wide Grip Pullups: BWx6
Dips: BW+45x12

Seated Military Press 45x12
Barbell Row 135x12

Seated Military Press 65x8
Barbell Row 185x8

Seated Military Press 75x8
Barbell Row 205x6

Seated Military Press 85x8
Barbell Row 205x6

Seated Military Press 95x8
Barbell Row 205x6

Lying Curling Bar Triceps Extensions: 70x12
Barbell Curl 70x12

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

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

Stretching
 
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