5.23.11 - Chest/Arms

Incline BB Press - 2 warm, 135x8, 155x6, x6
Incline Cable Fly - 30x12, 40x10, 45x8 drop 30x8
HS Wide Grip Press - 2 warm, 70x10, 90x10, x10 drop 45x10
Pec Deck - FST-7 (60lbs for 10-12reps)
Rope Pressdowns - 2 warm, 85x8, 100x6 drop (70x8, 50x10)
Machine Curls (single) - 2 warm, 45x8, 50x8 drop 45x6
Reverse Pressdowns (single) - 25x12, 30x10, x10
Barbell Curls - 60x10, x10, x8

Another GREAT workout, haven't done Incline BB in forever. Really felt the muscles contracting all the way through the workout...

5.21.11 Legs

Leg Extensions - 2 waem, 110x15, 130x15, 140x13
Squat - 2 warm, 135x15, x13, x12
Leg Press - 1 warm, 270x12, x12, x12
Hack Squat - FST-7 (Sled only for 5-7 reps)
Lying Leg Curls - FST-7 (50lbs for 10-12 reps)
DB SLDL - 1 warm, 65x12, 75x12, x10
Seated Leg Curls - 2 warm, 70x15, x15, x13
Seated Calf Raise - emptyx25, x25, x25, x20
Standing Calf Raise - 35x20, 55x15, x15, x15

My legs were obliterated not even halfway into this workout! High rep sets def test your mental strength too. Broken toe must be healing, since there weren't issues doing calves which is good!

5.19.11 Back/Delts

Wide Grip Pullups - BWx12, x10, x10, x8
Close Grip Row - 2 warm, 110x10, 140x10 drop (110x8, 95x10)
Hammer 1-Arm Row - 1 warm, 90x12, 115x12 drop (90x12, 45x12)
Hammer Shoulder Press - 2 warm, 70x8, 90x12 drop (70x10, 45x12)
Side Lateral ups - 25 to 40lbs (increments of 5lbs for 10-12)
Cable Pulldowns - FST-7 (70lbs for 10-12)
Hanging Leg Raise - BWx20, x20, x18, x18

5.18.11 Rotation 2B - Chest/Arms

Flat DB Press - 3 warm, 70x6, 80x6, 90x6 drop 80x4
Incline DB Press - 1 warm, 55x10, 70x10, x8
Flat DB Fly - 35x12, x12, x12
Incline DB Curl - 2 warm, 25x6, 35x5 drop (25x5, 15x8)
Skullcrushers - 2 warm, 70x10, x10 drop 40x12
DB Conc Curl - 35x12, x10, x10
-superset-
DB Kickback - 25x12, x12, x12
Fly Machine - FST 7 (70x10-12)

35 mins LISS cardio on bike

Was a much better workout than the previous day. Of course its tough coming off a 4 day recovery from burnout and now I'm not supplementing with anything. Was happy that bench hadn't dropped much at all.

After 1 month

Weighing 160lbs

Rotation 3B - Back/Delts 2.22.2011

Wide Grip Pulldowns - 3 warm, 130x6, 145x6 drop 120x8

Deadlift - 2 warm, 225x5, 275x5, 295x5.....315x1!!!!!!

V-Bar Pulldown - 1 warm, 100x12, 120x12

Upright Rows - 2 warm, 70x10, x10, x10

Side Lateral Up/Down - (15x6/20x6/25x6/20x6/15x6)x3

Hanging Leg Raises - 3 sets 15-20 reps

20 mins posing practice

Rotation 1B - Legs 2.19.2011

Ok, new rotation of exercises. Today's leg workout was tiring and painful to say the least. Legs and the spinal erectors got brutally beaten down today..LOVE IT!! Doug's workout from earlier today inspired me to push it on leg presses, was going for at least 10 plates, got up to 14!! Haven't done SLDL in a long time, used a 4" wood block (never done that before) and got up to 225x8. Practiced some posing after the workout, def seeing some new details that weren't there last prep!!

Leg Press (not including sled) - 3 warm, 450x8, 540x8, 630x8

Stiff Leg Deadlifts (standing on wood block) - 2 warm, 135x8, 185x8, 225x8

Squat (a$$ to grass deep!) - 135x15, x15, 155x12

Lying Leg Curls (feet together) - 1 warm, 60x10, 65x10, x10

Leg Press Calf Raise (not including sled) - 2 warm, 90x20, x20, 140x15