Delts/Biceps - 7.30.11

DB Press - 3 warm, 50sx8, 60x7, 65sx4 drop 45sx6
Cable Side Lateral - 2 warm, 15x10, 20x8
Seated Rear Delt - 40x12, 50x12, 60x10
-superset-
Upright Row - 60x12, 70x12, 80x10
Hammer Curl - 2 warm, 35sx6, 40sx6, 45sx5
Close Grip BB Curl - 1 warm, 60x9, 70x5, 70x5 drop 50x6
Single Cable Curl - 25x12, 30x10

Back/Hammies - 7.29.11

Pullups - Failure(12, 10, 8, 6)
Smith Bent Over Row(minus bar) - 2 warm, 90x10, 140x8
Rope Pulldown - 1 warm, 50x8, 60x8, 70x8
Straight Arm Pulldown - 70x12, 90x11, 100x6 drop 70x7
Stiff Leg DL - 135x12, 155x12, 185x12
Leg Curl - 2 warm, 60x10, 70x10, 80x10

Chest/Triceps - 7.28.11

Flat DB Press - 3 warm, 70sx8, 80sx8, 90sx7
Incline DB Press - 2 warm, 50sx10, 70sx9
Flat BB Press - 1 warm, 135x10, 155x8
Cable Incline Fly - 30sx12, 40sx10
Smith Close Grip Press (minus bar) - 2 warm, 70x10, 90x10, 110x7
Reverse Pressdown - 1 warm, 70x10, 90x6 drop 70x6
Single Arm Pressdown - 15x12, 25x11

Quads/Calves - 7.27.11

Leg Press (minus sled) - 3 warm, 360x10, 450x10, 540x10, 630x8
Squat - 2 warm, 185x8, 205x8, 225x8
Leg Extension - 160x10, 170x10, 180x9
Walking Lunges - 80x12, 90x12, 100x12
Seated Calf Raise (minus machine) - emptyx30, x30, 35x25, x25, x25

Delts/Biceps - 7.25.11

DB Press - 3 warm, 55ssx8, 60sx7, 65sx5 drop 50sx6
Single Cable Lateral Raise - 2 warm, 20x10, 25x8
Seated Rear Delt - 35x12, 45x12, 60x12
-superset-
Upright Row - 50x12, 60x12, 70x10
Hammer Curl - 2 warm, 35sx6, 40sx6, 45sx6
BB Close Grip Curl - 1 warm, 50x10, 60x10, 70x6 drop 40x8
Single Cable Curl - 20x12, 30x10

Back/Hammies - 7.24.11

Pullups - Failure(12, 10, 8, 7)
Bent Over Row - 2 warm, 135x8, 155x8, 185x6 drop 135x10
Rope Pulldown - 1 warm, 60x10, 75x8, 90x8
Straight Arm Pulldown - 75x12, 90x12, 100x9
Stiff Leg DL - 135x12, 155x12, 185x9 drop 135x10
Leg Curl - 2 warm, 60x10, 70x10, 80x10

Chest/Triceps - 7.22.11

Flat DB Press - 3 warm, 70sx8, 80sx8, 90sx4 drop 70sx5
Incline DB Press - 2 warm, 55sx10, 60sx9
Flat BB Press - 1 warm, 135x10, 155x7
Incline DB Fly - 35sx12, 40sx12
Smith Close Grip Press (minus bar) - 2 warm, 50x10, 90x10, 110x7
Reverse Pressdown - 1 warm, 70x10, 90x10
Single Arm Pressdown - 25x12, 30x12

Quads/Calves - 7.21.11

Leg Press (minus sled) - 3 warm, 270x10, 360x10, 450x10, 540x9
Squat - 2 warm, 155x8, 185x8, 225x8
Leg Extension - 150x10, 170x10, 180x8
Walking Lunges - 70x12, 80x12, 100x12
Seated Calf Raise (minus machine) - emptyx30, x30, x27, 25x24, x22

Delts/Biceps - 7.20.11

DB Press - 3 warm, 60sx8, 65sx7, 70sx5 drop 40sx7
Single Cable Lateral Raise - 2 warm, 20x10, 30x8
DB Bench Rear Delt - 25sx12, 30sx10, 35sx10
-superset-
Upright Row - 50x12, 60x12, 70x12
Hammer Curl - 2 warm, 40sx6, 45sx6, 50sx6
BB Close Grip Curl - 1 warm, 60x10, 70x9, 80x5
Single Cable Curl - 20x12, 30x10

Back/Hammies - 7.17.11

Pullups - Failure(12, 10, 8, 8)
Bent Over Row - 2 warm, 135x8, 185x8, 205x7
Rope Pulldown - 1 warm, 60x8, 80x8, 90x8
Straight Arm Pulldown - 70x12, 90x12, 100x10
DB Stiff Leg DL - 75sx12, 85x12
Leg Curl - 2 warm, 70x10, 80x10

Chest/Triceps - 7.16.11

Reverse Grip Flat DB Press - 3 warm, 40sx10, 45sx10, 50sx8
Incline DB Press (slow tempo) - 2 warm, 50sx10, x10
Flat DB Fly - 1 warm, 35sx12, 40sx12, 45sx8
Decline Pushups - Failure(20, 15, 13)
DB Extension (slow tempo)- 2 warm, 40x8, 45x8, 50x8
DB Kickback - 1 warm, 20sx10, 25sx10
Bench Dips - Failure(15, 15, 15, 15)

Had to alter the workout staying in a hotel, at least it had a DB set and bench.

Quads/Calves - 7.15.11

Leg Press (minus sled) - 3 warm, 270x10, 360x10, 450x10, 540x5
Squat - 2 warm, 155x8, 185x8, 225x6
Leg Extension - 140x10, 170x10, 190x8
Walking Lunges - 70x12, 80x12, 100x12
Seated Calf Raise (minus machine) - emptyx30, 25x30, 45x18, 25x23, x20

NEW ROTATION...and did it kick my butt. Sweating and out of breath the entire workout! Definitely a good leg day though. Never felt a pain in my calves like doing high rep sets, they were pumped for sure by the end!

Delts/Biceps - 7.13.11

Machine Side Lateral - 2 warm, 70x8, 80x8, 90x8
High Incline DB Press - 2 warm, 55sx10, 70sx6 drop 40sx7
Cable Upright Row - 1 warm, 60x10, 70x10, 80x9, 90x8
Incline DB Curl - 2 warm, 35sx5, x5
EZ Bar Cable Curl - 1 warm, 70x10, 80x10,90x8
DB Preacher Curl - 25x8, 30x8

Back/Hammies - 7.12.11

Reverse Lat Pulldown - 3 warm, 120x8, 150x8, 160x6
T-bar Row - 2 warm, 90x10, 115x10, 135x8
DB Deadlifts - 2 warm, 100sx10, 125sx8 (PR)
V-Bar Pulldown - 85x12, 100x12, 115x8
Good Mornings - 70x12, 80x12, 90x12
Glute Ham Raise - 2 sets to failure

Had a sharp pain behind the knee starting the 3rd set (IT band??) so I knew it was time to pack it for the day. Stretched it out, not really bothering me today though so that's a good thing...On a positive note, deadlifted the heaviest DBs my gym carries (125) for 8 reps...

Chest/Triceps - 7.11.11

Incline BB Press - 3 warm, 135x8, 155x8, 155x6
Incline DB Press - 2 warm, 60sx8, 75sx7
Flat DB Fly - 1 warm, 35sx12, 40sx10, 45sx8
Uneven Pushups - 2 sets to failure
Dips - 4 sets to failure
Rope Pressdown - 1 warm, 60x12, 70x10 drop 50x10
Skullcrushers - 50x12, 60x10

Quads/Calves - 7.10.11

Squat - 3 warm, 155x8, 185x8, 225x8, 245x6
Hack Squat (minus sled) - 2 warm, 90x10, 180x8
Sissy Squat - BWx18, x15, x15, x15
Walking Lunge - 80x12, 90x12, 100x10
Seated Donkey Calf Raise (minus sled) - 90x20, 140x20, 180x18, 230x13, x13

Delts/Biceps - 7.8.11

Machine Side Lateral - 2 warm, 65x8, 75x8, 85x8
High Incline DB Press - 2 warm, 55sx10, 65sx6 drop 40sx7
Cable Upright Row - 1 warm, 60x10, 70x10, 80x9, 90x8
Incline DB Curl - 2 warm, 35sx5, x5
Rope Cable Curl - 1 warm, 60x10, 65x8, 70x7
DB Preacher Curl - 25x8, 30x8

Back/Hammies - 7.7.11

Reverse Lat Pulldown - 3 warm, 115x8, 145x8, 160x6
T-bar Row - 2 warm, 90x10, 115x8, 125x8
DB Deadlifts - 2 warm, 100sx10, 110sx7 (PR)
V-Bar Pulldown - 85x12, 100x12, 115x8
Good Mornings - 70x12, 80x12, 100x8
Glute Ham Raise - 3 sets to failure

Chest/Triceps - 7.6.11

Incline BB Press - 3 warm, 135x8, 155x8, 175x5 drop 135x5
Incline DB Press - 2 warm, 55sx8, 70sx7
Flat DB Fly - 1 warm, 35sx12, 40sx8, 45sx7
Uneven Pushups - 2 sets to failure
Dips - 4 sets to failure
Seated Rope Extension - 1 warm, 60x12, 80x10
Skullcrushers - 60x10, 70x8

Quads/Calves - 7.5.11

Squat - 3 warm, 155x8, 185x8, 225x8, 245x6
Hack Squat (minus sled) - 2 warm, 90x10, 180x8
Sissy Squat - BWx18, x15, x15, x15
Walking Lunge - 90x12, 100x12, 110x10
Seated Donkey Calf Raise (minus sled) - 90x20, 140x20, 180x16, 230x12, x12
Hanging Leg Raise - BWx20, x20, x18, x15

7.9.11 12 weeks out

Delts/Biceps - 7.3.11

Machine Side Lateral - 2 warm, 60x8, 75x8, 85x6
High Incline DB Press - 2 warm, 60sx10, 70sx4 drop 55sx4
Cable Upright Row - 1 warm, 60x10, 70x10, 80x10, 90x8
Incline DB Curl - 2 warm, 30sx6, 35sx5
Cable Curl - 1 warm, 60x10, 75x10, 85x6
DB Preacher Curl - 25x8, x8

Back/Hammies - 7.2.11

Reverse Lat Pulldown - 3 warm, 115x8, 140x8, 150x6
T-bar Row - 2 warm, 90x10, 115x8, 135x6
DB Deadlifts - 2 warm, 80sx10, 100sx10 (PR)
V-Bar Pulldown - 100x12, 115x8, x7
Good Mornings - 70x12, 80x12, 90x11
Glute Ham Raise - 3 sets to failure
Machine Crunch - 4 sets of 20-25 reps

Chest/Triceps - 7.1.11

Incline BB Press - 3 warm, 135x8, 155x8, 155x5 drop 135x5
Incline DB Press - 2 warm, 55sx8, 70sx7
Flat DB Fly - 1 warm, 35sx12, 40sx8, 40sx8
Uneven Pushups - 2 sets to failure
Dips - 4 sets to failure
Seated Rope Extension - 1 warm, 55x12, 70x9
Skullcrushers - 70x9, x8

Quads/Calves/Abs - 6.30.11

Squat - 3 warm, 135x8, 185x8, 205x8, 225x8
Hack Squat (minus sled) - 2 warm, 90x10, 140x10
Sissy Squat - BWx20, x20, x18, x15
Walking Lunge - 80x12, 90x12, 100x12 (set suddenly stopped)
Seated Donkey Calf Raise (minus sled) - 50x20, 90x20, 140x18, 180x18, 230x15
Hanging Leg Raise - BWx20, x20, x18, x15

Delts/Biceps - 6.28.11

Machine Side Lateral - 2 warm, 60x8, 70x8, 80x8
Hammer Strength Press - 2 warm, 75sx10, 95sx6 drop(85sx5, 75sx5)
Cable Upright Row - 1 warm, 50x10, 55x10, 65x10, 75x10
Incline DB Curl - 2 warm, 25sx6, 35sx4
EZ Bar Cable Curl - 1 warm, 60x10, 70x9, 75x8
DB Preacher Curl - 25x12, 30x10

Back/Hammies - 6.27.11

Reverse Lat Pulldown - 3 warm, 115x8, 130x8, 140x8
T-bar Row - 2 warm, 70x8, 90x8, 115x8
DB Deadlifts - 2 warm, 70sx10, 85sx10
V-Bar Pulldown - 100x12, 115x8, x8
Good Mornings - 50x12, 60x12, 70x12
Glute Ham Raise - 3 sets to failure
Hanging Leg Raise - BWx20, x20, x18

Chest/Triceps - 6.26.11

Incline BB Press - 3 warm, 135x8, 155x8, 175x3 drop 135x8
Incline DB Press - 2 warm, 55x8, 60x8
Flat DB Fly - 1 warm, 35x11, 40x8, 40x7
Uneven Pushups - 2 sets to failure
Dips - 4 sets to failure
Seated Rope Extension - 1 warm, 55x12, 65x12
Skullcrushers - 60x12, 70x10