AJ’s BodyBlog

Monday June 4, 2007- Max Effort DEADLIFT DAY, Lower back and Legs

Deadlift

No Belt
8 x 135
8 x 185

Belted
5 x 225
2 x 255
1 x 270
1 x 270

Barbell Zercher Squat
8 x 95
8 x 115
7 x 135
6 x 145
6 x 155 hellz ya mutha****a!!

Leg Press
8 x 685
8 x 775
8 x 865
8 x 955
10 x 1000

Seated Calf Raise hold last rep to failure
15 x 45
15 x 90
10 x 135
10 x 135
10 x 135

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Tuesday June 5, 2007- Abs
My short ab day for the week…

Weighted Decline
12 sets, 15 reps, 35lbs

Standing Cable Rope Crunch
6 sets, 25 reps, 70lbs

Side Bends
15 x 40
15 x 45
10 x 50
10 x 50

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Wednesday June 6, 2007- BENCH NIGHT!! Chest and Triceps

Bench
8 x 95
3 x 135 triceps
6 x 135 that’s better, a little
5 x 145
1 x 170??? dunno if my spotter was pulling on it or not, or how much…grr
0 x 170 yup, triceps=doa

My triceps started this uncontrollable shuddering on the first 135 set, dunno what all that was about but they was vibratin like a chihuahua in a snowstorm. I imagine 3 hours of sleep, 4 hours of tossing around packages, then lugging shit around for my grandma all afternoon might have had something to do with it, dunno, either way….. fu triceps!

Dumbbell Pullovers
10 x 40
8 x 50
6 x 55

Pec Deck
8 x 130
8 x 150
8 x 160
4 x 160 chest DONE as well….

Dips
I did a whopping 3 friggin dips grrr….

Narrow Grip Bench
8 x 95 x 3 triceps again

Seated EZ Bar Overhead Extension
8 x 40 x 2 and again!

Yeah…..definitely seen much better workouts, ****….eh….git r next week!

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Thursday June 7, 2007- Abs

Decline Crunches
6 sets, 15 reps, 45lbs

Standing Cable Rope Crunch
25 x 70
25 x 70
20 x 80
20 x 80
25 x 70
25 x 70

Side Bends
15 x 50’s
15 x 50
15 x 55

Trunk Twist
30 x 40
30 x 50
30 x 50

V Ups on bench
6 sets, 15 reps

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Saturday June 9, 2007- Back and Biceps (yup, a day late, lol) did a tug of war competition at relay for life last night. Bruised my right tricep pretty bad and pulled my left lat, ouch. That sux….I got drug, we needed a different 3rd person, I love my best friend, but she’s a PUSSY!

Reverse Grip Barbell Row
8 x 85
8 x 115
8 x 115
6 x 125
3 x 135

Close Grip Pulldown
8 x 120
8 x 135
8 x 135
8 x 135
5 x 150

V-Bar Seated Row
8 x 120
8 x 120
8 x 135 shocked myself, though I’d only get 6
6 x 150 I LOVE LOVE LOVE LOVE LOVE THESE, you can really feel it concentrate in the lats!!

Preacher Curls
8 x 40
8 x 60
8 x 60
8 x 60
6 x 70

Incline Dumbell Curls
8 x 25
8 x 25
6 x 30

Hammer Curls
8 x 40
6 x 45
6 x 45

Inverted Rows
3 sets, 8 reps

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Sunday June 10, 2007- Speed Bench, Chest and Shoulders
third week in a row my speed bench has ended up on sunday, maybe next week I’ll get back on schedule, gah…

Speed Bench

Narrow
3 x 100
3 x 100
3 x 100

Mid
3 x 100
3 x 100
3 x 100

Wide
3 x 105
3 x 105
3 x 110

Decline Dumbbell Press
8 x 45
8 x 55
8 x 55
8 x 55
4 x 60

Side Laterals
8 x 25
8 x 30
6 x 32.5

Upright Row
8 x 85
8 x 85
7 x 95

Dumbbell Shrugs hold last rep to failure
10 x 70
10 x 75
10 x 75
20 x 60

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