RDFinders’s BodyBlog

Flat bench press - 95 lbs 12, 135 lbs 9, 115 lbs 12, 155 lbs 4, 95 lbs 15
Incline Smith bench press - 95 lbs 15, 135 lbs 12, 185 lbs 5, 115 lbs 15
Flat bench flyes DB - 30 lbs 12 x2, 35 lbs 10

Straight barbell curls - pit this was for you! 45 lbs 12, 65 lbs 12, 95 lbs 5
Preachers curls - 21s 45 lb plate - Strive machine - 3 positions, 45 lb and 10 lb plate

Calves - superset toe presses - Freemotion machine 220 lbs 12
Standing calve raises 300 lbs 15, 330 lbs 12, 360 lbs 10

12/20/2008

Incline Smith machine press - 95 lbs 15, 135 lbs 12, 185 lbs 7 w/spotter

Flat bench dumbbell press 40 lbs 12, 50 lbs 10 x2

Cable crossovers - 40 lbs 15, 50 lbs 15 x2

Standing barbell curl 65 lbs 10 x3

1/21/2009:

Chest
Inclince Smith 95 lbs 12, 135 lbs 10, 155 lbs 8, 155 lbs 10
Flat bench Smith 135 lbs 10 x4
Flat bench flyes 30 lb db 12×3

Standing barbell bicep curl 45 lbs 10, 60 lbs 10 x2
Cable curls 60 lbs 7/7 (full and half reps), 70 lbs 7/7 x2

Abs - standing roll outs w/30 lb barbell - 8 x3 - this sucks as I used to do them on my knees 80 lb barbell for 15 x4. Starting over to build more core strength and define those abs for contest time.
Decline crunches - 25 lb plate 15 x3

Seated calf raises - 135, 90, 45 lbs 8, 10, 30 second holds x3
Seated leg press heel raises 150 lbs 30 seconds, 210 lbs 30 seconds, 270 lbs 10 x2

1/29/2009:

Flat bench - 95 lbs 10 x2 (had to warm up the shoulders), 135 lbs 10, 185 lbs 2
Incline Smith machine - 135 lbs 10, 155 lbs 8, 165 lbs 6
Cable flyes - 17.5 lbs 12, 20 lbs 12, 22.5 lbs 12

Dumbbell curls 30 lbs 20, 40 lbs 8, 6
Preacher curls - 65 lbs 15, 80 lbs 12, 95 lbs 10 (should have started with 95 lbs) was feeling it today on biceps. Reached a new record weight w/db curls!

2/11/2009

Flat bench 95 lbs warm up (stiff shoulders) 10, 135 lbs 10, 185 lbs 3, 185 lbs 4
135 lbs 12
Incline Hammer Strength - 90 lbs 3 x 12
Cable flyes 17.5 lbs each side 12 x 4

21 gun salute 95 lbs, 110 lbs and 125 lbs DANG IT if they did and still burn!

2/18/209

flat bench 95 lbs 10, 135 lbs 12, 185 lbs 6, 135 lbs 12
DB incline bench - 40 lbs 12, 45 lbs 10, 55 lbs 10
Decline Hammer Strength 45 lb plates each side 20, 70 lbs each side 15, 90 lbs 10 - I swear I didn’t feel those I was so out of it
Cable crossover - 20 lbs 12 x2, 25 lbs 10

Bicep curls - straight bar 10, 65 lbs 10, 85 lbs 6
Half DB curls w/twist 25 lbs 12 x3

Seated calve raises 90 lbs 12 x3

2/24/2009

Flat bench DB press 30 lbs 12, 45 lbs 12, 60 lbs 9, 70 lbs 8, 60 lbs 10 - new record. Couldn’t believe it. And chest isn’t a priority.
Incline - Hammer strength - 45 lb plates 3 x 12
Dips 3 x 10
Cable fly Freemotion 30 lbs 15 x 3
Preacher curls - 30 lbs 10, 50 lbs 10 x 2
Hoist bicep curl 90 lbs 12 x 3

3/09/2009

Smith incline - 95 lbs 12, 135 lbs 12, 155 lbs 10, 155 lbs 8
Smith flat - 135 lbs 12, 135 lbs 10 x 2, 135 lbs 11
DB flat bench - 30 lbs 12 x 2, 35 lbs 10

Freemotion seated curls - single arms 30 lbs 15, 45 lbs 15, 50 lbs
Preacher curl machine - single arm - 40 lbs 12, 50 lbs 10 x 2
Straight bar curls - 45 lbs 12, 55 lbs 8 x 2

Leg press toe presses 315 lbs 15, 315 lbs 20, 405 lbs 15

11/30/2008:

Smith squats - 135 lbs 10 reps
185 lbs 10 reps
225 lbs 15 reps
285 lbs 12 reps
225 lbs till I lost count

Leg press 405 lbs 10 reps
585 lbs 10 reps
765 lbs 10 reps
945 lbs 10 reps

Single leg lying lunges 60 lbs 30 reps

Leg extensions 110 lbs 15 reps
150 lbs 15 reps

12/12/2008:

Leg press 4 plates 405 lbs 15 reps
6 plates 585 lbs 15 reps
8 plates 765 lbs 14 reps
8 plates 765 lbs 13 reps
9 plates 855 lbs 10 reps

Smith squats 135 lbs 10 reps
225 lbs 10 reps x3
135 lbs 10 reps super deep

Walking split lunges (very wide stride) 25 lb plates length of gym x4

Leg extensions 60 lbs 10 single leg
75 lbs 10 single leg
150 lbs 10 reps
180 lbs 10 reps

12/18/2008:

Smith squats - 135 lbs for 10
225 lbs for 12 x2
275 lbs for 8

Leg press 405 lbs 15
585 lbs 15
765 lbs 12 x2
850 lbs 8

Hack squats all the way down 95 lbs 15
135 lbs 12 x3

Leg extensions 75 lbs 12 strict w/2 sec pause
90 lbs 12 strict w/2 sec pause
105 lbs 12 strict w/2 sec pause
75 lbs single legs 8 reps each

12/30/2008:

Leg press 495 lbs 15, 675 lbs 12, 855 lbs 10 x2, 675 lbs 12
Hack squat (Freemotion hack) 225 lbs 12, 405 lbs 8 x3
Freestyle squats - deep 95 lbs 12, 135 lbs 10, 185 lbs 7
Leg extensions 100 lbs 10, 100 lbs 12, 130 lbs 12

1/6/2009:

Freestyle squats - 135 lbs 10×2, 185 lbs 10, 225 lbs 7, 225 lbs 4 - Pit I wish you were there. Glad I had a spotter, there is no way I would have gone past 135 lbs by myself…….lol!
Leg press - 405 lbs 12, 585 lbs 12, 765 lbs 10, 585 lbs 12
Leg extensions - Roc It - 66 lbs single legs 13 reps x4

1/18/2009:

Quads and hams

Leg press superset w/stiff legged deadlifts - 405 lbs 10, 585 lbs 10, 765 lbs 10 x2; 95 lbs 10, 115 lbs 10, 135 lbs 10, 155 lbs 10
Leg extensions - 90 lbs 12, 120 lbs 12 x2
Freestyle squats - 95 lbs 10, 135 lbs 10, 185 lbs 10, 205 lbs 8, 225 lbs 4

1/28/2009:

Smith squats - 135 lbs 10, 225 lbs 10, 265 lbs 8, 275 lbs 7
Leg press - 405 lbs 10, 495 lbs 15, 855 lbs 8 x2
Leg extensions 90 lbs 10, 110 lbs 10, 140 lbs 10
Stiff legged deadlifts - 135 lbs 12, 185 lbs 7, 225 lbs 4, 185 lbs 8

2/8/2009:

Hack squats - all the way down to the ground - sled 45 lbs 10, 135 lbs 12, 185 lbs 8, 185 lbs 10. Didn’t go all the way down with 185 after doing 135 and felt the strain on my quad tendons.
Leg extensions 105 lbs 12 x3
Smith lunges 135 lbs 10 each leg, 185 lbs 8 each leg, 205 lbs 6 each leg.
Stiffs 185 lbs 8, 185 lbs 10

2/16/2009:

Leg press - reclined seat back more - KP still could not do it all the way down. Hip bothered me today, so I had to stretch out for 10 before getting started.
405 lbs 12, 585 lbs 10, 765 lbs 10, 855 lbs 8, 6
Hack squats superset w/walking lunges - 135 lbs 10, 30 lb DB 10 each leg, 225 lbs 10, 30 lb DB 10 each leg, 275 lbs 10, 30 lb DB 10 each leg, 315 lbs 8, 30 lb DB 10 each leg
Finished w/freestyle squats - 135 lbs 10, 185 lbs w/plates under feet 8, 185 lbs 8

2/23/2009:

leg press - 405 lbs 12, 675 lbs 10, 855 lbs 10, 8
free motion squat machine - 225 lbs 15, 405 lbs 12, 495 lbs 10, 495 lbs 6
hack squats - 135 lbs wide leg 15, 225 lbs 12, 225 lbs 12, 185 lbs 10
leg extensions - 115 lbs 12, 132 lbs 12 x2, 60 lbs 10 single leg

12/04/2008:

T-bar rows 45 lbs 15 reps
90 lbs 10 reps
115 lbs 7 reps
115 lbs 10 reps

Seated cable rows 90 lbs 10 reps
105 lbs 10 reps
120 lbs 10 reps

Superset high cable rows with lat pulldowns 90 lbs 15 reps
105 lbs 15 reps
120 lbs 15 reps

Decline skull crushers 40 lbs 15 superset w/close grip press
50 lbs
60 lbs x2

Seated calf raises 105/80/45 x 5 10 reps

12/9/2008:

Bent-over rows 95/105/135×2 15/12/10×2
Hammer strength close grip pulldown 70/90×3 15/10×3
Superset close grip lat pulldowns w/wide grip chin ups 90/105/120/165 (for 4) chinups (assisted) 80/95 lbs 10×4

Rope pressdowns 60 lbs 15 reps
Overhead extensions dumbbell 35/45/55/40 15×4

12/16/2008:

Bentover rows - Smith machine 95 lbs 12
115 lbs 12
135 lbs 12 x2

Single arm rows - 55 lbs 10
65 lbs 10
75 lbs 5 - damn no straps!!!!!!!!!!!!
60 lbs 10

Seated cable rows - 90 lbs 12
120 lbs 10 x3

Lat pulldown - super set behind the neck w/close grip 120/90 10/10
135/105 10/10 x3

Dips 4 sets 12 reps

Tricep pressdown 50 lbs 12 reps x4

Kickbacks 20 lb db 12 reps x3

1/6/2009:

Bentover rows - 95 lbs 15, 115 lbs 15, 135 lbs 12/10
Pullovers w/DB - 70 lbs 15, 80 lbs 12, 90 lbs 7
Lat pulldown front - 105 lbs 15, 120 lbs 15, 135 lbs 15

Tricep pressdown - 60 lbs 20 x2, 40 lbs 15
Reverse grip benchpress - 95 lbs 15, 115 lbs 10, 135 lbs 8

1/9/2009:

Seated row - 75 lbs 12, 105 lbs 15, 120 lbs 10, 105 lbs 10
Half deadlifts - 135 lbs 12, 225 lbs 8, 225 lbs 10, 275 lbs 6
Hammer strength Iso-row High - 90 lbs each side 15, 70 lbs each side 15 x2

Tricep pressdowns 50 lbs 15 x4
Superset Skull crushers w/cross grip press 60 lbs 10/10 x4

40 minutes cardio

1/23/2009:

Back and hamstrings

Bent over rows 95 lbs 10, 135 lbs 8 x2
Hammer strength iso row - 90 lbs each side 15, 135 lbs each side 12 x 2
Seated cable rows - 90 lbs 20, 105 lbs 15, 135 lbs 15

Lying leg curls 90 lbs 12, 110 lbs 8 x2

2/21/2009:

single arm db rows - 40 lbs 10, 60 lbs 10, 70 lbs 10, 80 lbs 8
hammer strength iso row - 70 lbs 12, 90 lbs 10, 135 lbs 10 - i better get some back density out of this world!!!!
super set wide grip lat pull downs with close grip - 120/105 lbs 10/10

tricep overhead extension - 50 lbs 20, 70 lbs 20, 100 lbs 20
reverse grip bench press - 95 lbs 12, 95 lbs 16, 95 lbs 12

calf presses - 195 lbs till i couldn’t take the burn

3/12/2009:

Hammer Stength close grip pull down 45 plate 12, 70 lbs 12, 90 lbs 10, 115 lbs 8
Single arm rows DB - 50 lbs 12, 60 lbs 12, 70 lbs 10, 80 lbs 8 x 2
Seated cable rows - 90 lbs wide grip 12 x 4
Lat pulldowns front - 90 lbs 12, 120 lbs 10, 105 lbs 10

Overhead cable presses 40 lbs 20 x 2, 50 lbs 20
Seated overhead DB extensions - 50 lbs 10, 60 lbs 8 x 2

Ab rollouts 50 lbs 15 x 3

10/13/2008:

Smith machine military press 95 lbs 12
115 lbs 10
135 lbs 5
115 lbs 10
Side laterals superset with front raises 20 lbs 10/10
25 lbs 8/8
10/10
10/10

Ab cruches with 25 lb plate 15 reps

Upright rows - cable machine 90 lbs 20 reps
110 lbs 15 reps
130 lbs 12 reps

Stiff legged deadlifts 135 lbs 10
185 lbs 8
5

Seated leg curl 110 lbs 15 reps
130 lbs 12 reps
145 lbs 12 reps

Lying leg curl - single leg 30 lbs 10 reps
40 lbs 10 reps x2

12/2/2008:

Upright rows bar 15 reps
95 lbs 15 reps
115 lbs 12 reps
135 lbs 10 reps

DB presses 35 lbs 15 reps
45 lbs 12 reps
55 lbs 5 - and those were leaning on me!

Side lateral drop sets 22.5 lbs 10
17.5 lbs 10
12.5 lbs 10 x3

Rear delt raises 30 lbs 15 reps

Hams

Stiff legged deadlifts 135 lbs 15 reps x3

Seated leg curls - superset Freemotion machine 8 then 6 for 15 reps each (not sure what the single digit is equivalent to in weight)
9, 7 12 reps
10, 8 12 reps

12/15/2008

Upright rows bar - 30 reps
95 lbs 10
135 lbs 7
115 lbs 10 x2
Side laterals drop sets 20/15/10 10/10/10 x1
25/15/10 10/10/10 x2
22.5/17.5/12 10/10/10 x2
Rear delts bentover laterals 30 lbs 10 x5
5 second holds 30 lb barbell 5 secs x5
Shrugs - Hammer strength machine 225 lbs 10×5
Reverse laterals palms out 15 lbs 12 reps x 5
Lying leg curls 60 15 reps
95 lbs 10 reps x2
75 lbs 15 reps x2

12/22/2008:

Clean and jerks bar 45 lbs 10, 65 lbs 10, 95 lbs 4, 95 lbs 5
Smith upright rows 95 lbs 12, 115 10, 115 8
Reverse laterals 20 lbs 12 reps x3
Rear laterals 30 lbs 10 x3

Lying leg curls 70, 90, 110 lbs 12 x3
Stiff legged deadlifts 135 lbs 12 x2

12/29/2008:

Clean and Jerks - bar 10, 65 lbs 10, 95 lbs 5, 85 lbs 5 - last set changed my technique and made a huge difference.
Uprights - Smith machine - 95 lbs 15, 115 lbs 12, 135 lbs 5
Rear delts - 35 lb DB 10 x3
DB presses 35 lbs 10 x2, 12 x1

Stifflegged DL - 185 lbs 8 x2, 225 lbs 4
Seated leg curls 137 lbs 15, ~175 lbs 10 x2

Finished up with roll outs for abs.

1/17/2009:

Clean n jerks - 45 lbs 10, 65 lbs 10, 85 lbs 8, 105 lbs 3 (struggled and mentally failed on this one).
Incline reverser laterals - 25 lbs 8, 15 lbs 15, 17.5 lbs 12 - was waiting too long for the 20 lb db - of course they were in huge demand this morning.
Upright rows smith machine - 95 lbs 12, 115 lbs 10 x2
Rear delts - 35 lbs 12, 10 x3

Rollouts for abs - standing w/30 lb barbell - 5×2 - it feels like starting all over again when i did these.
Seated toe presses 220 lbs 10 each calf…..time ran out - nursery was closing.

1/26/2009:

Shoulders and triceps

Clean and jerks 45 lbs - 10, 65 lbs 10, 95 lbs 6
Supersets with front raises 15 lbs 10, 20 lbs 12 x2
Behind the neck press 95 lbs 20 w/side laterals 15 lbs 12 x 3
Rear delt raises 35 lbs 8, 35 lbs 10 x 2

Tricep pressdown 50 lbs 12 x3
Skullcrushers 60 lbs 10 w/closegrip bench 60 lbs 10 x3

2/2/2009:

Hit a new weight with my clean n jerks - 115 lbs!!!!!!!!!!!!!!!

Cleans - 45 lbs 10, 95 lbs 6, 8, and 115 lbs 2
Side laterals 17.5 lbs 10 supersetted with my cleans
Upright rows - freestyle - 65 lbs 10, 75 lbs 8, 95 lbs 6
Rear delt machine 70 lbs 15, 90 lbs 15, 105 lbs 12

Tricep pressdowns 40 lbs 25, 50 lbs 20, 60 lbs 15!!!!! That one hurt like hell.
Close grip bench press - 95 lbs 12, 115 lbs 12, 135 lbs 12 and that one hurt like a muthapucka!

Seated calf raises 90 lbs 10 x5

45 minutes of cardio. I am feeling pretty good.

2/7/2009:

Clean n jerks - 45 lbs 10, 65 lbs 10, 95 lbs 7, 95 lbs 10, 115 lbs 4 ALL ALONE! And I am so proud I didn’t cave in on the 115 lbs. My goal is to hit 135 lbs by March 31st.
Front raises w/side laterals - 25 lbs 10 each arm, 17.5 lbs for laterals - 12 reps x 3
Upright rows - 95 lbs 12, 115 lbs 10, 135 lbs 8
Rear delt raises 22.5 lbs 10 w/Tricep pressdowns 70 lbs 20 reps, 90 lbs 15 reps, 110 lbs 12 - on cable crossover machine.
Dips 10 reps x 3 w/roll outs 60 lbs 15 reps x 2

2/14/2009:

Dumbbell presses 30 lbs 12, 42.5 lbs 10, 50 lbs 8, 55 lbs 6
Clean and jerks - 95 lbs 6 x3
Side lateral machine 55 lbs 15 reps, 70 lbs 15 reps, 90 lbs 10 reps
Rear delt flyes - machine - 70 lbs 15 reps x3

Skull crushers - 20 lb DB 10 x3
Rope pressdowns 30 lbs 15 reps

2/20/2009:

DB presses 30 lbs 15, 45 lbs 12, 55 lbs 10, 65 lbs 6 - new record
Clean n jerks ss w/straight bar front raises 95 lbs 6 x2, 4 last set; 30 lbs 12 x3
Rear delt raises 30 lbs 10 x3

Stiff legged deadlifts - DB 65 lbs 12, 75 lbs 12, 90 lbs 8 - new record. felt good. hams took the weight well. upper body will have to get used to holding that kind of weight.
Seated leg curls - 145 lbs 12 x2, 160 lbs 8

3/5/2009:

Shoulders:

DB presses 30 lbs 12, 45 lbs 10, 55 lbs 8, 60 lbs 8
Cleans - 95 lbs x 2 6, 115 for 1
Side lats w/front raises 20 lbs/25 lbs 10/8 x 2, 22.5 lbs/27.5 lbs 10/8
Rear lats 22.5 lbs 12, 27.5 lbs 10, 30 lbs 10

Hams

Stiffs - 135 lbs 10, 225 lbs 6 x 2….that sh%$ was hard and crazy.
Seated leg curls - 7 (~115 lbs Hoist) 15, 9 (~135 lbs) 12 x2

30 minutes cardio - step mill