Voltaire

Lift 04.23.07 (Arms/Neck/Abs)
Tricep Extensions………3×10-144lbs
Front Raise……………3×10-25lbs
Lateral Raise………….3×10-25lbs
Barbell Curl…………..3×6-135lbs
Dips………………….3×8-BW+55lbs
Gripper……………….3×30-180lbs
4-way Neck…………….3×10-135lbs
Preacher Curl………….3×10-90lbs
Broomstick Twists………1×100
Decline ab crunches…….1×20-12lbs
Decline ab twists………1×40-12lbs
Leg Raises…………….2×20-3lbs

Lift 04.24.07 (Chest/Back)
Bench Press……………1×6-225lbs 1×3-275lbs 1×1-315lbs
Incline Smith Machine…..3×8-230lbs
Decline Smith Machine…..3×6-270lbs
Cable Butterfly………..3×8-144lbs
Seated Cable Rows………3×10-248lbs
Machine Shrugs…………3×10-430lbs
Cable Lat PUll Down…….3×8-284lbs
Bent Over Barbell Row…..3×10-175lbs

Lift 04.25.07 (Legs/Abs)
Squats………………..1×6-225lbs 4×6-315lbs
Leg Press……………..3×8-340lbs 3×8-380lbs
Standing Calf Raise…….6×10-410lbs
Leg Curl………………3×10-135lbs
Abduction……………..3×10-180lbs
Adduction……………..3×10-180lbs
Tibia Flexion………….3×20-70lbs
Leg Extension………….3×10-70lbs
Back Extension…………3×10-45lbs
Broomstick Twists………1×100
Decline ab crunches…….1×20-12lbs
Decline ab twists………1×40-12lbs
Leg Raises…………….2×20-3lbs
 

Lift 04.17.07 (Chest/Back/ABs)
Bench Press……………1×6-225lbs 2×3-275lbs
Incline Smith Machine…..3×8-230lbs
Decline Smith Machine…..3×6-270lbs
Cable Butterfly………..3×8-144lbs
Seated Cable Rows…….3×10-248lbs
Machine Shrugs…………3×10-430lbs
Cable Lat PUll Down…..3×8-284lbs
Bent Over Barbell Row…..3×10-175lbs
Broomstick Twists………1×100
Decline ab crunches…….1×20-12lbs
Decline ab twists………1×40-12lbs
Leg Raises…………….2×20-3lbs

Lift 04.18.07 (Arms/Neck)
Tricep Extensions………3×10-95lbs
Front Raise……………3×10-25lbs
Lateral Raise………….3×10-25lbs
Barbell Curl…………..3×6-135lbs
Dips………………….3×8-BW+45lbs
Gripper……………….3×30-180lbs
4-way Neck…………….3×10-135lbs

Lift 04.19.07 (Legs/Abs)
Squats………………..1×6-275lbs 2×8-315lbs
Leg Press……………..3×8-340lbs 3×8-380lbs
Standing Calf Raise…….6×10-410lbs
Leg Curl………………3×10-135lbs
Abduction……………..3×10-180lbs
Adduction……………..3×10-180lbs
Tibia Flexion………….3×20-70lbs
Leg Extension………….3×10-70lbs
Back Extension…………3×10-45lbs
Broomstick Twists………1×100
Decline ab crunches…….1×20-12lbs
Decline ab twists………1×40-12lbs
Leg Raises…………….2×20-3lbs

Lift 04.10.07 (Chest/Back/Abs)
Bench Press………………2×6-225lbs 1×3-275lbs
Incline Smith Machine…..3×8-230lbs
Decline Smith Machine…..3×6-270lbs
Cable Butterfly…………..3×8-144lbs
Seated Cable Rows……..3×10-248lbs
Machine Shrugs…………3×10-430lbs
Cable Lat PUll Down…….3×8-284lbs
Bent Over Barbell Row…..3×10-175lbs
Broomstick Twists………..1×100
Decline ab crunches………1×20-12lbs
Decline ab twists………….1×40-12lbs
Leg Raises…………………2×20-3lbs

Lift 04.11.07 (Legs)
Squats………………..1×8-275lbs 2×8-315lbs
Leg Press……………..3×8-340lbs 3×8-380lbs
Standing Calf Raise…….6×10-410lbs
Leg Curl………………3×8-135lbs
Abduction……………..3×10-180lbs
Adduction……………..3×10-180lbs
Tibia Flexion………….3×20-70lbs
Leg Extension………….3×10-70lbs
Back Extension…………3×10-45lbs

Lift 04.12.07 (Arms/Neck/Abs)
Preacher Curl………….3×6-100lbs
Tricep Extensions………3×8-144lbs
Front Raise……………3×10-25lbs
Lateral Raise………….3×10-25lbs
Barbell Curl…………..3×8-155lbs
Dips………………….3×8-BW+45lbs
Gripper……………….3×30-180lbs
4-way Neck…………….3×10-135lbs
Broomstick Twists………1×100
Decline ab crunches…….1×20-12lbs
Decline ab twists………1×40-12lbs
Leg Raises…………….2×20-3lbs

Lift 04.03.07 (Arms/Neck/Abs)
Preacher Curl……………3×8-100lbs
Tricep Extensions………3×8-144lbs
Front Raise………………3×10-25lbs
Lateral Raise…………….3×10-25lbs
Barbell Curl………………3×8-95lbs
Dips……………………….3×8-BW+45lbs
Gripper……………………3×30-180lbs
4-way Neck………………3×10-135lbs
Broomstick Twists………1×100
Decline ab crunches……1×20-12lbs
Decline ab twists……….1×40-12lbs
Leg Raises………………2×20-3lbs

Lift 04.04.07 (Chest/Back)
Incline Smith Machine…..3×8-230lbs
Decline Smith Machine….3×6-270lbs
Cable Butterfly……………3×8-144lbs
Seated Machine Rows….3×10-248lbs
Machine Shrugs…………3×10-430lbs
Machine Lat PUll Down…3×8-284lbs
Bent Over Barbell Row….3×10-150lbs

Lift 04.05.07 (Legs/Abs)
Squats…………………..3×6-315lbs
Leg Press………………3×8-290lbs 3×8-380lbs
Standing Calf Raise…..6×10-410lbs
Leg Curl………………..3×10-90lbs
Abduction………………3×10-180lbs
Adduction………………3×10-180lbs
Tibia Flexion…………..3×20-70lbs
Leg Extension…………3×10-70lbs
Broomstick Twists……1×100
Decline ab crunches…1×20-12lbs
Decline ab twists……..1×40-12lbs

Week 008
This was a pretty disappointing week, since I was unable to do my leg workout…

Lift 03.27.07 (Arms/Neck/Abs)
Preacher Curl……………3×8-100lbs
Tricep Extensions………3×10-155lbs
Front Raise………………3×10-25lbs
Lateral Raise…………….3×10-25lbs
Barbell Curl………………3×8-95lbs
Dips……………………….3×8-BW+45lbs
Gripper……………………3×30-180lbs
4-way Neck………………3×10-135lbs
Broomstick Twists………1×100
Decline ab crunches…….1×20-12lbs
Decline ab twists………..1×40-12lbs
Leg Raises……………….2×20-3lbs

Lift 03.29.07 (Chest Back)
Bench Press……………..3×6-225lbs
Incline Smith Machine….3×8-230lbs
Decline Smith Machine…3×6-270lbs
Cable Butterfly……………3×8-144lbs
Seated Machine Rows…3×10-248lbs
Machine Shrugs…………3×10-430lbs
Machine Lat PUll Down..3×8-284lbs
Bent Over Barbell Row…3×10-150lbs

Lift 03.21.07 (Chest/Back)
…For a change up I decided to do this day backwards to make things interesting. I was unable to get the standard bench press in at the end of the routine due to time contraints….

Incline Smith Machine……3×8-230lbs
Decline Smith Machine…..3×6-270lbs
Cable Butterfly……………3×8-144lbs
Seated Machine Rows…..3×10-248lbs
Machine Lat PUll Down….3×8-284lbs
Bent Over Barbell Row….3×10-150lbs

Lift 03.22.07 (Arms/Neck/Abs)
Preacher Curl…………….3×8-100lbs
Tricep Extensions………1×8-156lbs 2×8-144lbs
Front Raise………………3×10-25lbs
Lateral Raise…………….3×10-25lbs
Barbell Curl………………3×8-95lbs
Dips……………………….2×20-BW
Gripper……………………3×30-180lbs
4-way Neck………………3×10-135lbs
Broomstick Twists………1×100
Decline ab crunches……1×20-12lbs
Decline ab twists………..1×40-12lbs
Leg Raises………………2×20-3lbs

Lift 03.23.07 (Legs)
…Very happy with my lift today. My legs have been bothering me all week and I fearded that I would not be able to do as much as I would have liked, but that was not the case. However i didnt get to do leg extensions at the end of the routine, but this was due to impatience on my part and not wanting to wait on a machine….
 
Squats……………………3×8-315lbs
Leg Press………………..3×8-290lbs 3×8-380lbs
Standing Calf Raise…….6×10-410lbs
Leg Curl………………….3×10-135lbs
Abduction……………….3×10-180lbs
Adduction……………….3×10-180lbs
Tibia Flexion…………….3×20-70lbs

Lift 03.24.07 (Abs)
…I Normally do not lift 4-days a week. this day should have been tacked on to the first or last day of my three lifting days…

Broomstick Twists……….1×100
Decline ab crunches…….1×20-12lbs
Decline ab twists…………1×40-12lbs
Leg Raises………………..2×20-3lbs

This was a very good week for me, I noticed that I was able to maintain a body weight in the late 220’s. Normally my weight is in the 2-teens area. I am confident that the weight that I have put on in the past weeks is quality muscle.

Lift 03.13.07 (Legs)
Squats……………………2×8-225lbs 1×8-275lbs
Leg Press………………..3×8-290lbs 3×8-360lbs
Standing Calf Raise……6×10-410lbs
Leg Curl………………….3×10-125lbs
Abduction……………….3×10-180lbs
Adduction……………….3×10-180lbs
Tibia Flexion…………….3×20-70lbs
Leg Extension………….3×10-70lbs

Lift 03.14.07 (Chest/Back/Abs)
Bench Press………………1×1-315lbs 1×3-275lbs 1×6-225lbs
Incline Smith Machine…..3×6-230lbs
Decline Smith Machine….3×6-270lbs
Cable Butterfly…………..3×8-144lbs
Seated Cable Rows……..3×10-248lbs
Lat PUll Down to Back….3×8-284lbs
Bent Over Barbell Row…3×10-150lbs
Machine Shrugs…………3×10-420lbs
Cable Crunches…………2×20-156lbs
Side Bends………………3×10-70lbs

Lift 03.15.07 (Arms/Neck)
Preacher Curl………….3×8-100lbs
Tricep Extensions…….3×10-132lbs
Front Raise…………….3×10-25lbs
Lateral Raise…………..3×10-25lbs
Barbell Curl…………….3×8-95lbs
Dips……………………..3×8-45lbs
Wrist Roller…………….9×10-15lbs
4-way Neck…………….3×10-135lbs

Lift 03.16.07 (Abs)
Cable Crunches…………2×20-156lbs
Side Bends………………3×10-70lbs

This marks the first week cardio is re-introduced into the workout regime. For now it consists of alot of anerobic swimming. The anerobic goal is to be able to swim the length of the pool without coming up for air. As of right now I can only go half. Also I cut the hell out of my foot jumping off of the high diving board. I didnt think it would have as much spring back as it did.

Lift 03.06.07 (Arms/Neck/Abs)
Preacher Curl………….3×8-90lbs
Tricep Extensions………3×10-132lbs
Front Raise……………3×10-25lbs
Lateral Raise………….3×10-25lbs
Barbell Curl…………..3×8-95lbs
Dips………………….3×8-45lbs
Wrist Roller…………..9×10-15lbs
4-way Neck…………….3×10-135lbs
Broomstick Twists………1×100
Cable Crunches…………2×25-144lbs
Side Bends…………….3×10-70lbs

Lift 03.07.07 (Chest/Back)
Bench Press……………3×6-225lbs
Incline Smith Machine…..3×6-230lbs
Decline Smith Machine…..3×6-270lbs
Dumbell Butterfly………3×8-144lbs
Seated Cable Rows………3×10-284lbs
Lat PUll Down to Back…..3×8-284lbs
Lat Pull Down close-grip..3×8-284lbs
Bent Over Barbell Row…..3×8-150lbs
Machine Shrugs…………3×10-420lbs

Lift 03.08.07 (Legs/Abs)…Skipped
Legs still had not recovered from intense cardio on the 5th and 6th.

Very good lift this week, I will try to get some progress pictures and new measurements up by this weekend.

Lift 02.27.07 (Chest/Back/Abs)
Bench Press………………..3×6-225lbs
Incline Smith Machine…….3×6-230lbs
Decline Smith Machine……3×6-270lbs
Cable Butterfly…………….3×8-144lbs
Seated Cable Rows……….3×10-248lbs
Lat PUll Down to Back……3×8-284lbs
Bent Over Barbell Row…..3×10-150lbs
Machine Shrugs…………..3×10-420lbs
Lat Push Down……………3×10-72lbs
Decline Sit-ups……………1×15-12lbs
Broomstick Twists……….1×100
Leg Raises…………………2×20-3lbs 
                      
              1X10-20lbs

Lift 02.28.07 (Arms/Neck)
Bicep Curl…………………3×8-90lbs
Tricep Extensions……….3×10-132lbs
Front Raise……………….3×10-25lbs
Lateral Raise……………..3×10-25lbs
Barbell Curl……………….3×8-95lbs
Dips………………………..3×8-25lbs
Wrist Roller……………….9×10-15lbs
4-way Neck……………….3×10-135lbs

Lift 03.01.07 (Legs/Abs)
Squats…………………….1×8-225lbs 2×8-275lbs
Leg Press…………………3×8-290lbs 3×8-360lbs
Leg Curl…………………..3×10-125lbs
Abduction………………..3×10-180lbs
Adduction………………..3×10-180lbs
Tibia Flexion……………..3×20-70lbs
Leg Extension…………..3×10-lbs
Cable Crunches…………3×20-1441bs
Side Bends………………3×10-60lbs
Leg Raises……………….2×20-20lbs

Really good workout this week. Even inspite of finals and the semester wrapping up I was still able to get all of my workouts in with proper intensity. The new program is really doing damage and i can feel the difference. Havent been happy with my legs for awhile now but i can feel the difference with the new routine. The goal is to have 3inches by this July. Im also tyring to hit my back real hard. Never really focused on it before, but in my quest to have an insane v-taper, I have upped the ante. I will also begin to incorporate cardio back into my routine. As of now, I do a bit of light basketball. But I will be trying to incorporate swimming.