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Legs

"Still Going."



Date: 9/6/2012

Exercises
Single Seated Leg Curl: 60x8, 60x8, 60x8, 60x8
]Single Leg Extension: 70x8, 70x8, 70x8

Cybex Seated Calve Machine: 60x10; 110x10, 110x10

-Notes
-This was yesterdays workout, it went pretty well considering the fact that my hamstrings were still sore from deadlifts. Although I wouldn't consider this a "real workout", it was nice to be in the gym and let the muscle group get a little more work in instead of doing nothing for that day.
-Didn't workout Friday (today) because I was really busy, i'll do it tomorrow though.

Chest and Triceps

"Don't think. Do"



Date: 9/8/2012

Exercises
Flat BB Bench Press: 145x8, 165x8, 175x8; 145x8
Incline Bench Press: 95x8, 145x5, 95x8, 105x8
Pec Deck: 70x8, 70x8, 70x8

Arm Extension Machine: 60x8, 60x8, 60x8

-Notes
-Worked out on an empty stomach, i really need to eat more.

Originally Posted by iron_worker You need the cals to get the size. IW

Back, Biceps and Forearms
"GOD over money."


Date: 9/11/2012

Exercises
Deadlifts: 145x5, 225x5, 365x5, 315x5; 225x5
Pendlay Row: 135x5, 155x5, 135x5
Lat Pull Down: 70x8, 90x8, 110x8
Seated DB Curl: 25x8, 25x8, 25x8
Hammer Curl: 15x8, 15x8

-Notes
-Strength is slowly but surely coming back, I was doing 335x3 on dead lifts last week. Now it's 365x5

Shoulder and Traps
"To be able at ANY moment to sacrifice what you ARE for what you will BECOME."

Date: 9/12/2012

Exercises
Seated BB Press: 95x8, 115x5, 145x5, 115x5, 95x5
BB Front Raises: 30x8, 40x8, 50x8
Seated DB Lateral Raise: 15x8, 15x8, 15x8
DB Shrug: 50x8, 55x8, 40x8, 55x8, 50x8, 40x8
Reverse Fly machine: 70x8, 70x8, 70x8

-Notes
-Ate some tuna Pre and Post workout
-Workout lasted around 30 minutes
-Did a dropset on the DB Shrug exercise

Legs

"Before I meet him in the the sky
Then maybe I can save your life
Before I Die
-PRo"



Date: 9/13/2012

Exercises
Barbell Squat: 145x8, 205x5, 185x5, 135x8, 155x8
Seated Leg Curl: 40x10, 55x10, 55x10
Single Leg Extension: 50x10, 50x10, 50x10

Cybex Calf Raise: 80x10, 80x10, 80x10

-Notes
-Had a banana before heading to the gym
-Pretty good workout, my legs felt wobbly afterwards
-Rested for no more than 30 seconds between sets, my heart felt like it was going to jump out of my chest....and of course I felt the urge to throw up but I held it together.
-Workout lasted around 35-40 minutes