August 23

BB Bench	10/135	10/145	9/135	10/115
Leg Raises	10	10	10
DB Flyes	10/35	10/35
DB Incline Press	10/35	10/35
Treadmill	10 min

 

5:00 AM
6:30 AM
10:00 AM
12:00 PM
7:00PM
10:00 PM

Weekly Review August 15-21

	This Week	Last Week	+/- Increase	% Change
Body Weight	209	209.7	-0.7
Body Fat	26%	27%	-1%
Total weight benched	5065	4470	595
Total weight deadlifted	5850	5250	600
Total weight squatted	5850	5250	600

Steady gains this week, but hitting failure a lot more at the end of my sets.  

August 20

Deadlifts	10/195	10/195	10/195
DB Rows	10/55	10/55	10/55
Lat pulldowns	10/90	10/90
Seated pulley rows	10/96	10/96

Deadlifts were particularly exhausting today

5:00 AM	promax bar
6:30 AM	protein shake + milk, multi-vitamin
10:00 AM
12:00 PM
7:00PM
10:00 PM	protein shake + milk, multi-vitamin

August 19

DB Shoulder Press	10/40	10/40	8/40	5/30
Upright Rows	10/60	10/60	10/60
Wrist Curls	10/40	10/40
Reverse Wrist Curls	10/25	10/25
DB Side Laterals	10/20	10/20

 

5:00 AM	Promax bar
6:30 AM	protein shake + milk, multi-vitamin
10:00 AM
12:00 PM
7:00PM
10:00 PM	protein shake + milk, multi-vitamin

August 18

Squats	10/195	10/195	10/195
Leg Curls	10/60	10/60
Leg Extensions	10/150	10/150
Calf Raises	10/55	10/55

 

5:00 AM	Promax Bar
6:30 AM	protein shake + milk ; multi-vitamin
10:00 AM
12:00 PM
7:00PM
10:00 PM	protein shake + milk ; multi-vitamin

August 17

BB Curls	10/70	10/70	10/70
Lying Tricep ext	9/45	10/45	10/45
Pulley pushdowns	10/60	10/60
CB Curls	10/70	10/70	9/70
Dips	5	5

 

5:00 AM	promax bar
6:30 AM	protein shake + milk ; multi-vitamin
10:00 AM
12:00 PM
7:00PM
10:00 PM	protein shake + milk ; multi-vitamin

August 16

BB Bench	10/135	10/135	9/135	10/115
DB Fly	10/35	10/35
DB Incline Press	8/35	10/35

This is the second week I’ve added the drop set to my bench, and makes me almost useless for flyes and incline press!

5:00 AM	promax bar
6:30 AM	protein shake + milk, multi-vitamin
10:00 AM
12:00 PM
7:00PM
10:00 PM	protein shake + milk, multi-vitamin

Weekly Review August 8-14

	This Week	Last Week	+/- Increase	% Change
Body Weight	209.7	207.6	2.1	1%
Body Fat	27%	26%	1%
Total weight benched	4470	3510	960	27%
Total weight deadlifted	5250	4650	600	12.9%
Total weight squatted	5250	4650	600	12.9%

Another decent week, with steady gains.

August 13

Deadlifts	10/175	10/175	10/175
DB Rows	10/50	10/50	10/50
Lat Pulldowns	10/90	10/90
Seated Pulley Rows	10/84	10/84

Last set of deadlifts took a lot of energy

5:00 AM	promax bar
6:30 AM	protein shake + milk, multi-vitamin
10:00 AM
12:00 PM
7:00PM
10:00 PM	protein shake + milk, multi-vitamin

August 12

DB Shoulder Press	10/40	10/40	6/40	4/30
Upright Rows	10/55	10/55	10/55
Wrist Curls	10/35	10/35
Reverse Wrist Curls	10/25	10/25

I am now including curl bar weight (20lb)

5:00 AM	promax bar
6:30 AM	protein shake + milk, multi-vitamin
10:00 AM
12:00 PM
7:00PM
10:00 PM	protein shake + milk, multi-vitamin

August 11

Squats	10/175	10/175	10/175
Leg Curls	10/60	10/60
Leg Extensions	10/130	10/130
Calf Raises	10/50	10/50

 

5:00 AM	promax bar
6:30 AM	protein shake + milk, multi-vitamin
10:00 AM
12:00 PM
7:00PM
10:00 PM	protein shake + milk, multi-vitamin

August 10

BB Curl	10/70	10/70	10/70
Lying Tricep Extension	10/45	10/45	10/45
Pulley Pushdown	10/60	9/60
Seated CB Curls	3/85	10/70	9/70

Barely got any sleep last night, and I can feel it today

5:00 AM	Promax bar
6:30 AM
10:00 AM
12:00 PM
7:00PM
10:00 PM	Protein shake + milk, multi-vitamin

August 9

BB Bench	10/135	10/135	8/135	6/115
DB Flyes	10/35	10/35
DB Incline Press	4/35	7/35
Treadmill	10 min

 

5:00 AM	Promax bar
6:30 AM	protein shake + milk, mult-vitamin
10:00 AM
12:00 PM
7:00PM
10:00 PM	protein shake + milk, mult-vitamin

Weekly Review August 1-7

	This Week	Last Week	+/- Increase	% Change
Body Weight	207.6	205.2	2.4	+1.2%
Body Fat	26%	29%	3%
Total weight benched	3510	3750	-240	-6.9%
Total weight deadlifted	4650	4050	+600	14.9%
Total weight squatted	4650	4050	+600	14.9%

This week I finally started hitting a few failure sets.   While my squat and deadlift didn’t feel easy, I probably won’t hit failure until I’m pushing past 200.   My bench weight dropped off because I only hit 6 on last set…  I think I am going to start incorporating drop sets into my main lifts so I am sure I work the muscles thoroughly. 

My diet is still poor, other than during my supplement times.  

August 6

Deadlifts	10/155	10/155	10/155
DB Rows	10/45	10/45	10/45
Lat Pulldowns	80/10	80/10	80/10
Seated Pulley Rows	10/48	10/72	10/84

 

5:00 AM	Promax Bar
6:30 AM	protein shake + milk, multi-vitamin
10:00 AM
12:00 PM
7:00PM
10:00 PM	protein shake + milk, multi-vitamin

August 5

DB Shoulder Press	10/35	10/35	10/35
Upright Rows	10/30	10/30	10/30
Wrist Curls	10/15	10/15
Reverse Wrist Curls	10/5	10/5
DB Side Laterals	10/20	10/20

 

5:00 AM	Promax Bar
6:30 AM	protein shake + milk, multi-vitamin
10:00 AM
12:00 PM
7:00PM
10:00 PM	protein shake + milk, multi-vitamin

August 4

Squats	10/155	10/155	10/155
Leg Curls	10/50	10/50
Leg Extensions	10/110	10/110
Calf Raises	10/50	10/50

 

5:00 AM	promax bar
6:30 AM	protein shake + milk, multi-vitamin
10:00 AM
12:00 PM
7:00PM
10:00 PM	protein shake + milk, multi-vitamin

August 3

BB Curls	10/20	10/20	10/20
Lying Tricep Extensions	10/20	10/20	10/20
Pulley Pushdowns	10/60	6/60
CB Curls	10/35	10/35	10/35

 

5:00 AM	water
6:30 AM	protein shake + milk, multi-vitamin
10:00 AM	promax bar
12:00 PM
7:00PM
10:00 PM	protein shake + milk, multi-vitamin

August 2

BB Bench	10/135	10/135	6/135
DB Flyes	10/30	10/30
DB Incline	10/30	10/30

Took my last set of BB Bench to failure

5:00 AM	GNC Amplified NO Loaded
6:30 AM	protein shake + milk
10:00 AM
12:00 PM
7:00PM
10:00 PM

This morning I used my sample pack of the Creatine/Nitric Oxide/etc supplement.   Definitely woke me up, and have a mild tingling sensation in my hands.   It didn’t sit very well with my stomach, so maybe I need to take a half packet instead.   At any rate, that’s the only packet I had, so I have to decide if I want to order a bottle and try it for a month.  

Weekly Review July 25-31

	This Week	Last Week	+/- Increase	% Change
Body Weight	205.2	205.2	0	0
Body Fat	29%	29%	0	0
Total weight benched	3750	3450	300	8.7%
Total weight deadlifted	4050	3450	600	17.4%
Total weight squatted	4050	3450	600	17.4%

Diet was a total disaster this week, that’s about all I have to say about that!   Interesting that my bodyweight has been exactly the same for the past few weeks.   Still, I’m staying consistent with getting up for my workouts.   

July 30

Deadlifts	10/135	10/135	10/135
DB Rows	10/40	10/40	10/40
Lat Pulldowns	10/60	10/60	10/60

July 29

DB Shoulder Press	10/30	10/30	10/30
Upright Rows	10/25	10/25	10/25
Wrist Curls	10/15	10/15
Reverse Wrist Curls	10/5	10/5
DB Side Laterals	10/15	10/15

July 28

Squats	10/135	10/135	10/135
Leg Curls	10/45	10/45
Leg Extensions	10/50	10/50
Calf Raises	10/45	10/45

July 27

BB Curls	10/15	10/15	10/15
Lying Tricep Ext	10/15	10/15	10/15
Dips	-	-	-
Pulley Pushdowns	10/45	10/45
CB Curls	10/35	10/35	10/35