Alex’s Log
Sept. 5, 2006
Bench:
Barx15
135×12
155×5
165×5
165×5
165×3
165×4
Decline:
135×5
155×5
165×5
175×3
Dumbbell Bench:
45×5
65×5
75×5
Incline Dumbbell Bench:
45×8
50×7
50×8
Chest Supported Row:
190×5
190×5
190×5
T-Bar Rows:
90×8
90×8
90×8
Lat Pulldowns:
130×5
130×5
110×8
Sept 7, 2006
Deadlift:
135×6
185×5
Put on Belt.
225×5
265×5
295×3
315×1PR
Shrug:
135×12
135×15
185×15
185×15
Hammer Curls:
35×10
40×8
45×6
Leg Press:
270×10
360×10
450×8
540×5
Sept 11, 2006
Bench: 90 Second Rest between sets
135×10 for 3 sets
135×9
135×7 for 6 sets
Shrugs:
135×10 for 10 sets
Dumbbell Shoulder Press:
35×10 for 3 sets
35×9
45×5
1 Arm Dumbbell Rows:
30×10
35×10
40×10
50×10
60×10
Lat Pulldowns:
120×10 for 3 sets
Sept 12, 2006
Squat:
135×10
185×10
Add Belt
225×6
250×5
275×5
SLDL: Double overhand grip
135×10
185×10
225×5
Leg Presses:
270×10
360×8
450×8
Calf Raises:
270×15 for 3 sets
Dumbbell Decline Crunches:
30lbs. x 12 reps for 3 sets
Sept 14, 2006
Bench:
bar x a ton
95×5
135×5
155×5
165×5
175×4
175×3
175×3
Close Grip: 10 inch grip
135×5
Shoulderpress:
95×5
95×5
95×5
115×3
Hammer Curls:
35×10
40×8
40×8
Superset #1
45×5
30×5
25×5
20×5
15×5
10×5
Incline Dumbbell:
45×12
55×6
60×4
60×4
Tricep Pushdows:
100×12
120×8
Superset #1
120×5
110×5
100×5
90×5
80×5
70×5
60×5
50×5
Superset #2
120×3
110×3
100×3
90×3
80×3
70×3
60×3
50×3
Shoulder Laterial raises:
10×20s Superseted front and side
10×20s Superseted front and side
10×30s front, 10×20s sides
20 Dips to finish up
Sept 15, 2006
Deadlift:
135×5 No Belt
225×4
265×2
295×1
315×1
325×1 PR
315×1
225×8 No belt
225×8 No belt
Leg Press:
270×5
360×5
450×5
540×5
GMs:
Bar x 10
65×8
95×5
115×5
135×5
Leg Curls:
110×10
110×10
110×8
Sept 18, 2006
Incline Bench:
95×15
115×12
135×7
135×5
Flat Bench:
115×15
125×12
135×8
145×6
Flat Dumbbell Flyes:
25×15
30×12
35×8
40×6
Incline Dumbbell Flyes:
25×15
35×12
40×8
Standing EZ-Bar Curls/Lying EZ-Bar Tricep Extensions: Supersets
65×12/65×10
65×10/65×8
65×10/65×8
Standing Dumbbell Curls:
30×12
35×8
40×5
Tricep Pushdowns/ Standing Cable Rows: Supersets
100×15/80×10
120×6/90×6
120×6/100×5
Sept 19, 2006
Wide Grip Lat Pulldowns:
90×15
100×12
110×8
120×6
Close Grip Lat Pulldowns:
90×12
100×10
110×8
120×6
Seated Barbell Shoulder Press:
75×15
85×12
105×8
115×5
Bent Over Barbell Rows:
95×12
115×10
125×8
Seated Cable Rows:
90×15
100×12
120×5
Dumbbell Shrugs:
60×15
70×12
80×8
90×6
Front Lateral Raises:
20×15
25×12
30×8
Sept 20, 2006
Squat:
135×5
225×5
Add Belt
265×5
295×3
Deadlift:
135×5 Double overhand grip
225×5 Double overhand grip
Add Belt
265×5
295×3
Leg Press:
270×12
360×8
450×6
Sept 21, 2006
Bench:
135×5
145×5
155×5
165×5
175×5, Help with the 5th one
Close Grip Bench:
135×5
135×6
155×5,Help on the 5th
155×5,Help on the 5th
Incline:
115×5
125×6
135×5
145×4, Help with the 4th
Shoulder Press:
95×5
105×5
115×5,Help on the 5th
105×5
Dumbbell Shrug:
90×12
95×7
90×9
Lat Pulldowns:
100×12
110×10
120×7
Sept 23, 2006
Bench:
135×12
145×10
145×10
Incline Bench:
95×12
115×10
115×10, help with the 10th rep
Barbell Curls:
65×12
75×10
Dropset: 75×5,65×5,55×5,45×5
Flat Dumbbell Bench:
50×12
55×8,55×8
Sept 24, 2006
Bench:
135×12
145×10
145×10
Incline Bench:
95×12
115×10
115×10, help with the 10th rep
Barbell Curls:
65×12
75×10
Dropset: 75×5,65×5,55×5,45×5
Flat Dumbbell Bench:
50×12
55×8,55×8
Hack Squats:
90×12
180×10
Barbell Squats:
225×12
225×10
225×8
Sept 25, 2006
Barbell Curls/ Skull Crushers: Superset
15×55/15×55
12×65/12×65
10×75/10×75
Hammer Curls/Tricep Pushdowns: Superset
30×15/80×15
35×12/90×12
35×10/100×10
Curls To Opposite Shoulder/ Close Grip Bench: Superset
30×15/115×15
30×12/135×10,Help with 10th
35×8/135×8
Dumbbell Shoulder Press:
35×15
35×11
35×10
Front Lateral Raises:
25×15
30×10
Side Lateral Raises:
20×12
20×12
Sept 26, 2006
Squat:
135×12
225×10
Add belt
245×8
275×5
Deadlift:
135×12
225×10
Add belt
245×8
275×5
Leg Press:
270×12
360×10
450×5
270×12
Hack Squat:
90×12
140×8
Sept 27, 2006
Flat Bench:
135×12
145×10
155×8
Incline Bench:
115×12
140×8
145×8
Decline Bench:
135×12
155×9
165×7
Cable Crossovers:
60×10
50×12
50×12
Flat Dumbbell Bench:
45×12
50×10
55×8
Incline Dumbbell Bench:
45×10
50×8
55×5
Lat Pulldowns:
100×12
110×10
120×10
One Arm Dumbbell Rows:
65×8
Cable Rows:
100×10
110×8
Superset 100×5,90×5,80×5,70×5,40×15
Dips:
Bodyweight 12 reps for 2 sets
Chins:
Bodyweight 8 reps for 2 sets
Sept 29, 2006
Squat:
135×15
225×12
265×8
Leg Press:
270×20
360×15
450×10
Bench:
135×15
155×8
Dropset 165×5,145×5,125×3,105×3,85×5,65×5,45×10
Incline Bench:
115×12
135×9
115×10
Dumbbell Curls:
35×10
Hammer Curls:
Dropset: 40×5,35×5,30×5,25×5,20×5
HammerCurls/Dumbbell Curls Superset,Dropset:
35×5/35×5,30×5/30×5,25×5/25×5,20×5/20×5,15×5/15×5,10×5/10×5
Tricep Extensions:
55x 12
Lying Tricep Extension Dropsets:
65×10/45×10
65×10/45×10
65×8/45×10
Oct 2, 2006
Close Grip Bench:
115×15
135×8
155×6
Incline Bench:
115×12
135×8, help with 8th
145×5, help with 5th
Barbell Curl:
45×15
55×15
Dropset-85×5+65×3
Lying Tricep Extensions:
45×25
65×15
Dropset-85×5+65×6+45×7
Preacher Curls:
70×12
70×10
Close Grip Pushdowns:
80×25
100×15
Dropset- 120×5+100×5+80×5+60×10+50×10
Hammer Curls:
30×20
Dropset- 35×8+20×5+15×5+10×5+7.5×5
Single Arm Reverse Grip Pushdowns:
50×12
60×12
Decline Bench:
135×15
185×5
Leg Press:
140×50
180×45
230×40
Oct 4, 2006
Deadlift:
135×12
185×5
225×5
265×5
295×5
315×3
Barbell Rows:- 45 seconds rest between sets
135×6 for 3 sets
Chins:- 45 seconds rest between sets.
Bodyweight x 8,7,6
Cable Rows:- 45 seconds rest between sets.
100×8
100×8
Dropset 100,90,80,70,60,50×5
Lat Pulldowns:
100×8
100×8
Dropset 100,90,80,70,60,50×5
Dumbbell Shrug:
60×12
80×12
85×12
Side Lateral Raises:
30×10
30×8
Front Lateral Raises:
20×12
20×12
Dumbbell Military Press:
40×12
45×10
50×6
Oct 5, 2006
Leg Extensions:
90×15
100×15
110×15
130×15
Hack Squats:
90×10
140×10
150×10
dropset- 170×10, 150×10, 100×10, 50×10
Leg Press:
360×10
410×10
450×10
500×10
Front Squat:
135×6
Leg Curls:
110×12
130×12
130×20
Oct 9, 2006
Bench:
95×5
135×5
175×1
205×1
225×1 20lbs. PR
235×0- couldnt get it off my chest
Incline Bench:
125×12
145×7
155×5
Dropset: 145,125,105,85,65,45
Incline Flyes:
35×12
40×12
Incline Dumbbell Bench:
50×6
55×7
Dips:
Bodyweight x 16, 12
Forearm Curls:
45×20
45×20
45×20
Decline Bench:
135×12
155×6
Dropset: 155×5,135×3,85×8,65×8, 45×10
Chins:
15,12,9
Barbell Curls:
65×12
85×5
85×5
Barbell Rows:
95×15
125×10
135×8
Hammer Curls:
35×12
35×10
45×6
Lat Pulldowns:
120×10
130×10
Dropset: 140×5,120×5,100×5,80×5,60×5
Cable Rows:
120×10
100×12
Dropset: 140×5,120×5,100×5,80×5,60×5
Dumbbell Curls:
35×10
35×8
Dropset: 40×5,35×3,30×3,25×5,20×5,15×5
