Diary of dswithers

Wednesday 12/19/07
BW 211.0

Handstand Pushups: 6
Wide Grip Pullups: 10
Dips: 13xBW+45lbs.

Standing Military Press: 12x95
One Arm Dumbell Row: 12x80

Standing Military Press: 8x105
One Arm Dumbell Row: 12x80

Standing Military Press:6x135,7x135

Standing Barbell Curls: 12x80
Lying Easy Bar Triceps Extension: 12x110

Easy Bar Reverse Curls: 12x80
Lying Easy Bar Triceps Extension: 12x110
 
Thursday 12/20/07
BW 208.0

Elliptical: 30 minutes @ level 7
 
Saturday 12/22/07
BW 210.5

Leg Extensions: 15x200
Leg Curls: 15x130

ATG Squats: 12x135,6x225,3x275,8x225

Stiff Legged Good Mornings: 12x95
Cybex Duo Squat: 12x6 plates each side

Stiff Legged Good Mornings: 12x95
Cybex Duo Squat: 12x7 plates each side

45 deg donkey calf raises 16x5 plates each side
Incline Situps: 13x25 lb dumbell behind head

45 deg donkey calf raises 12x5 plates each side
Incline Situps: 10x25 lb dumbell behind head
 
Sunday 12/23/07
BW 210.5

Handstand Pushups: 4
Wide Grip Pullups: 11
Dips: 13xBW+45lbs.

Flyes: 8x75's
30 sec rest
Dumbell Bench Press: 6x75's
Narrow Grip Pulldowns: 12x180

Flyes: 8x70's
30 sec rest
Dumbell Bench Press: 6x70's

Hammer Strength Iso Lateral Wide Grip Pulldown: 12x3plates+5 each side

Flyes: 10x65's
30 sec rest
Dumbell Bench Press: 6x65's

Hammer Strength Iso Lateral Wide Grip Pulldown: 3x8x3plates+30 each side


Lying Easy Bar Triceps Ext: 12x115
Standing Reverse Easy Bar Curls: 12x70

Lying Easy Bar Triceps Ext: 10x115
Standing Reverse Easy Bar Curls: 12x70
 
Wednesday 12/26/07
BW 209.0

Leg Extensions: 15x200
Seated Leg Curls: 15x130

Deadlift: 8x135,6x225,5x315,3x345

Snatch Grip Deadlifts from Platform: 2x5x225

Seated Calf Raises: 15x4 plates
Hanging Leg Raises: 12xBW+10lb dumbell between feet

Seated Calf Raises: 12x4 plates
Hanging Leg Raises: 14xBW+10lb dumbell between feet

Seated Calf Raises: 2x12x3 plates
 
Thursday 12/17/07
BW 208.0

Handstand Pushups: 4
Wide Grip Pullups: 11
Dips: 15xBW+45lbs.

Seated Press Behind Neck: 12x95
Barbell Row: 12x135

Seated Press Behind Neck: 8x115
Barbell Row: 8x185

Seated Press Behind Neck: 6x135
Barbell Row: 8x205

Seated Press Behind Neck: 8x115
Barbell Row: 8x205

Seated Press Behind Neck: 8x115
Barbell Row: 8x205

Bench Dips: 12x110
Incline Dumbell Curls: 10x45's

Bench Dips: 12x110
Incline Dumbell Curls: 8x50's

Seated Dumbell Triceps Extension: 10x35
Incline Dumbell Curls: 4x55's

Seated Dumbell Triceps Extension: 10x35
Dumbell Peracher Curls: 10x30

Seated Dumbell Triceps Extension: 10x35
Dumbell Peracher Curls: 10x30
 
Saturday 12/29/07
BW 210.0

Handstand Pushups: 5
Extra Wide Grip Pullups: 5
Wide Grip Pullups: 11
Dips: 15xBW+45lbs.

Flyes: 6x80's
60 sec rest
Dumbell Bench Press: 6x80's
Narrow Grip Pulldowns: 12x190

Flyes: 6x70's
30 sec rest
Dumbell Bench Press: 6x70's
Narrow Grip Pulldowns: 8x230

Flyes: 10x60's
30 sec rest
Dumbell Bench Press: 8x60's
Narrow Grip Pulldowns: 6x250

Lying Easy Bar Triceps Ext: 12x115
Narrow Grip Pulldowns: 6x250

Lying Easy Bar Triceps Ext: 12x115
Standing Reverse Easy Bar Curls: 12x90

Standing Reverse Easy Bar Curls: 6x100+4x70 drop set
 
Sunday 12/30/07
BW 209.5

Leg Extensions: 15x200
Leg Curls: 15x130

ATG Squats: 12x135,8x225,4x275

Stiff Legged Good Mornings: 12x100
Cybex Duo Squat: 12x8 plates each side

Stiff Legged Good Mornings: 12x100
Cybex Duo Squat: 12x8 plates each side

45 deg donkey calf raises 16x5 plates each side
Incline Situps: 12x25 lb dumbell behind head

45 deg donkey calf raises 12x5 plates each side
Incline Situps: 10x25 lb dumbell behind head

45 deg donkey calf raises 12x5 plates each side
 
Tuesday 1/1/08
BW 209.0

Handstand Pushups: 5
Extra Wide Grip Pullups: 5
Wide Grip Pullups: 11
Dips: 15xBW+45lbs.

Standing Military Press: 12x95
Hammer Strength Chest Supported Iso Row 12x3 plates each side

Standing Military Press: 8x135
Hammer Strength Chest Supported Iso Row 8x4 plates each side

Standing Military Press: 8x135
Hammer Strength Chest Supported Iso Row 8x4 plates each side

Standing Military Press: 8x135
Hammer Strength Chest Supported Iso Row 8x4 plates each side

Hammer Strength Iso Wide Grip Pulldown 12x3 plates each side
Triceps Pressdown: 12x80

Hammer Strength Iso Wide Grip Pulldown 12x3 plates each side
Triceps Pressdown: 10x85

Standing Barbell Curl 12x80
Bench Dips: 12x115

Standing Barbell Curl 12x80
Bench Dips: 12x115
 
Wednesday 1/2/2008
BW: 210.0

Leg Extensions: 15x200
Seated Leg Curls: 15x130

Leg Extensions: 12x200
Seated Leg Curls: 12x130

High Step Ups: 8x20lbs dumbells
SL Dead Lift: 12x135

High Step Ups: 9x20lbs dumbells
SL Dead Lift: 8x225

High Step Ups: 10x25lbs dumbells
SL Dead Lift: 8x225

Seated Calf Raises: 15x2-1/4 plates
Hanging Leg Raises: 15

Seated Calf Raises: 15x2-1/4 plates
Hanging Leg Raises: 15
 
Friday 1/4/08
BW 211.0

Handstand Pushups: 5
Extra Wide Grip Pullups: 5
Wide Grip Pullups: 11
Dips: 14xBW+45lbs.

Flyes: 6x80's
30 sec rest
Dumbell Bench Press: 4x80's
Wide Grip Pulldowns: 12x190

Flyes: 12x60's
no rest
Dumbell Bench Press: 5x60's
Wide Grip Pulldowns: 8x210

Flyes: 12x60's
no rest
Dumbell Bench Press: 6x60's
Wide Grip Pulldowns: 8x210

Wide Grip Pulldowns: 8x210

Lying Dumbell Triceps Ext: 12x45's
Standing Reverse Easy Bar Curls: 12x80

Lying Dumbell Triceps Ext: 10x45's
Standing Reverse Easy Bar Curls: 12x70
 
Sunday 1/7/2008
BW 208.0

External Rotations 2x15x8
Handstand pushups: 4
Extra-Wide Grip Pullups 5

Stair climb with 40 pound boxes: ~20 laps

Goals for 2008:
10+ handstand pushups
15+ wide grip pullups
10+ extra-wide grip pullups
ATG squat: 5x315
reduce body fat by 1-2%
 
Monday 1/7/08
BW 210.0

Handstand Pushups: 5
Extra Wide Grip Pullups: 5
Wide Grip Pullups: 11
Dips: 14xBW+45lbs.

Seated Press Behind Neck: 12x95
One Arm Dumbell Row: 12x80

Seated Press Behind Neck: 6x135
One Arm Dumbell Row: 8x110

Seated Press Behind Neck: 6x135
One Arm Dumbell Row: 8x110

Seated Press Behind Neck: 5x135
One Arm Dumbell Row: 8x110

Seated Press Behind Neck: 5x135

Lying Easy Curl Bar Triceps Ext: 10x120
Standing Barbell Curl: 8x90

Lying Easy Curl Bar Triceps Ext: 10x120
Standing Barbell Curl: 8x100

Tricep Pushdowns: 6x85
Standing Barbell Curl: 8x110

Tricep Pushdowns: 8x82.5
 
Tuesday 1/8/2008
BW: 209.5

Handstand Pushups: 5
Extra Wide Grip Pullups: 5

Leg Extensions: 15x200
Seated Leg Curls: 15x130

Leg Extensions: 15x200
Seated Leg Curls: 15x130

High Step Ups: 12x30lbs dumbells
SL Dead Lift: 12x135

High Step Ups: 12x30lbs dumbells
SL Dead Lift: 2x9x225

Seated Calf Raises: 15x3 plates
Hanging Leg Raises: 15

Seated Calf Raises: 15x3 plates
Hanging Leg Raises: 15
 
Wednesday 1/9/2008
BW: 210.5

Eliptical 30 minutes @ level 8

Stretching
 
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