Back

Deadlifts: 4 x 8 x 225
Seated Close Grip Cable Rows: 12 x 150, 3 x 8 x 180
Incline Bench DB Rows: 4 x 8 x 40
Pull ups: 3, 2, 1

Man those pull ups were aweful, none of them were clean and most of them I couldn't get all the way up. I remember back when I was 160 and loved doing those. Now its embarrasing.

Shoulders

DB Lateral Raises: 3 x 8 x 35
Arnold Presses: 3 x 8 x 40
Military Press: 3 x 8 x 135
DB Lateral Rows: 3 x 10 x 40
Preacher Bar Upright Rows: 2 x 10 x 95, 8 x 115

Shoulders felt great and probably did things a little too light. I didn't feel over fatigued and could have done more, but was out of time.

Chest on Friday

This is the first time I've done a full chest workout on Friday that I can remember.

Flat Bench: 12 x 225, 2 x 8 x 245 (w/chains), 6 x 275
Incline Bench: 12 x 135, 2 x 8 x 185, 6 x 205
Floor DB Press/Flys superset: 4 sets of 8 x 65/35 each

Good Burn today. Today some guy from work brought his two kids in to play on the machines. Also Christian came in for a couple of sets. I didn't care that it was populated today. I just thought it was strange cause normally I see nobody in there. Felt good about today's lift except I'm not seeing any really gains in the bench. But on the other hand, I am maintaining what I have and don't have any injuries so I'll count my blessings.

Legs

Work has been getting progressively more enjoyable and the days go by so fast, I am often tempted to not take a lunch break at all. Today I forced myself to go down around 1 pm and did some leg work:

Squats: 12 x 155 (w/wraps), 8 x 185, 2 x 8 x 205
SLDL: 8 x 155, 8 x 185, 2 x 8 x 205

This is the first time I've done squats and SLDL in the same day. I have normally been too afraid to mess up my lower back. It was stiff, but back to normal by the time I got out of the shower. I've noticed that when my lower back gets really sore, I'll toes my toes and my entire lower back spine cracks (man does that feel good). Its good for another couple lifts and then I'll "recrack". Is that normal?

Much better day today

Last night I did a few exercises of just Biceps in the basement:

Preacher Curls: 3 x 8 x 95
Alternating DB Curls: 3 x 8 40
Concentration Curls: 3 x 8 x 40

Today at lunch I did 3 biceps and 3 triceps exercises:

Standing Preacher Bar Curls (with armblaster): 3 x 8 x 105
French Presses: 3 x 10 x 105
Seated Incline Bench DB Curls: 3 sets of 12 x 35, 10 x 40, 8 x 45
Weighted Dips: 3 sets of 8 x bw+45, 8 x bw+55, 6 x bw+60 (bw=240)
Reverse DB Curls: 3 x 8 x 35
Close Grip BP: 3 sets of 12 x 135, 10 x 185, 8 x 225

Very good 24 hour period with 27 total sets among 9 different exercises for Biceps/Triceps. Hopefully I'll be sore tomorrow and I'll do legs.

Screwed up day

Today started out good because I came in early to work. But one of my biggest pet peeves is discovering that I'm wearing floods. I found an old pair of work pants in the storage room this weekend, and figured they were just misplaced. Well I didn't discover that they were 2" too short until I got to work, so I hid behind my desk all day working all through lunch.

Then after working 10 hours straight, Bryan asks me to play doubles with a couple of guys I've never seen before who have been at Tomax for a while. Well these guys were good and they kicked our cans. That pissed me off enough to change and lift which I didn't do during my lunch break.

Here is what I did:

Deadlifts:

10 x 225
1 x 295
1 x 345 ( I was hoping to warm up to a new PR today, but this was the last heavy set cause I barely got it up)
8 x 225
2 x 245 (My lower back at this point was gone)

Next week I'm going to video some Deadlifts and I'd like some feedback from you guys on my weakness (where does my form break down) which will hopefully reveal the muscle group I need to work on most.

Another benefit of getting the storage room organized with shelves and everything is that I get my weights back and have room downstairs to workout on days where I want to supplement without having to spend time away from the family. Tonight I'm hoping to do a little biceps.

Name that exercise

Today I felt like doing Traps:

Barbell Shrugs: 3 sets of 12 x 135, 8 x 185, 6 x 205
Behind the back Barbell Shrugs: 3 sets of 8 x 155, 2 x 8 x 135
"Reverse Dips" (Name this exercise): 4 sets of 2 x 12 x 30, 2 x 8x 40
Hammer Curls: 4 sets of 8 x 40
DB Upright Rows: 4 sets of 12 x 40

I was stretching out the traps when I felt like a good exercise would be something that is exactly opposite of doing dips. So let me explain the exercise and see if you can tell me what the proper name of it is:

Standing straight up holding dumbells at my side with palms facing in I pull them inline with my body till my elbows are behind me, holding at the top and then slowly bringing them back down. Same movement as dips except the resistance is the complete opposite.

Chili Dogs and SLDL don't mix

Yesterday I had three chili cheese dogs and they were tasty but today I'm paying the price and man is it bad.

Today I did SLDLs:

12 x 185, 10 x 205, 6 x 215, 6 x 215

Between running to the John and doing these sets it took about 45 minutes. I almost crapped my shorts twice.

My chest is sore too. Yeah!

Trying out the new Bench shirt

My 52" Titan Fury shirt came today so I figured I'd try it out.

Flat Bench Press(shirted): 12 x 225 (w/ chains), 12 x 245 (w/chains), 4 x 315, 4 x 335, 2 x 355
Incline Press: 12 x 135 (w/chains), 8 x 155 (w/chains), 8 x 185 (w/chains), 6 x 205
Machine Flys: 2 x 8 x 160, 2 x 8 x 200

The first two sets of the bench were with my 54" shirt, then the rest with the much tighter fitting 52" shirt. When I was doing these it wasn't the weight I was worried about (it was going up without struggle), it was the backs of my arms I thought were going to be CUT with the arm seams. I was happy with the 335 and 355 sets. I think I may just be able to do a PR with this new shirt next month! I've never done more than 335 without a spotter and I wasn't nervous about the 355, so I went for it. It was clean and smooth. I also got some new wrist straps which are also very nice to have as they keep the tension really tight so there is no strain on my wrists at all.

After work I stopped at the Bubble for some supplementary chest work. here is what I did:

Flat Bench(with 54" shirt): 8 x 225, 3 x 8 x 275
Floor Presses: 3 x 8 x 205
Decline Press: 12 x 205, 8 x 225, 8 x 275
Cable Flys: 20 x 40, 12 x 60, 10 x 70
Flat DB Press: 3 x 8 x 90

Very good day. Hopefully I'll be dead sore tomorrow. I know my triceps will be all bruised up, but that was the desired effect.

I got a large chain

I was at home depot this weekend and I saw a large 20 ' chain which probably weighed about 30-40 pounds and figured I'd get it for doing some chain work on my bench. I also bought a 24" bolt cutter and cut the chain into two 10 ' lengths. This way I can have them on both sides of the bar. I also noticed that my shirt is scheduled to be delivered today. So I will do bench tomorrow with my new shirt and chain.

As far as today's workout I did shoulders:

Military Press: 3 sets of 12 x 95, 2 x 8 x 115
Shoulder DB Shrugs: 3 sets of 8 x 50
Close Grip Cable Pulldowns: 3 sets of 8 x 130
Lateral Raises: 3 sets of 12 x 30, 2 x 8 x 35

My legs have been very sore this weekend and are still a little sore from Friday's squats. I definitely want to do those every week.

Squats and 2 hours of ping pong

Today I did squats since my hamstrings were 90% recovered from Monday's SLDL, however I wasn't about to kill myself since I was planning on a fairly long time with Table Tennis later today and didn't want my legs or lower back to be terribly stiff, so here is what I did:

Squats: 4 sets of 12 x 135, 10 x 155, 8 x 185, 8 x 185

I did these slow, all the way down, and intentional without any real "bursting" from the bottom, just a steady slow push up. I don't know if that is good technique or not, but it sure felt good to be deliberate in my attempts instead of just doing it without thinking about it, or really feeling it for that matter.

Then later today I played Table Tennis for probably two hours with Bala. Now most people think of table tennis as a friendly little game that doesn't cause sweating, but the way I play, it is intense. My legs are bent, there is quick movements and it does cause me to sweat. Now it isn't like pulling a sled or swimming laps, but its better than sitting on my fat butt writing code, then just going home.

Biceps

Today I arms with an emphasis on Biceps:

Standing Preacher Curls: 4 sets of 12 x 95, 10 x 105, 8 x 115, 6 x 125
Alternating DB Curls: 4 sets of 8 x 40
Forearm Superset: 2 sets of Wrist Curls 8 x 35, 2 sets of Cable Reverse Curls 8 x 20

My hamstrings are still from Monday's SLDL. Hopefully I'll be fully recovered for tomorrow so I can do some low weight, high rep squats.

Swimming this morning and Chest workout

This morning Cathi and I went really early to the Layton Surf n' Swim to do laps. I ended up only doing 900 yards (1/2 mile) in 100 and 50 yard increments. The pool was way overcrowded, overheated and no lanelines. We'll need to find another pool. At any rate, swimming sure clears out your lungs and it feels good.

Today my hamstrings are sore from yesterday's SLDL. Today I did some chest using blocks.
Nothing but bench:

2 Blocks: 2 sets of 8 x 225, 6 x 275
4 Blocks: 2 sets of 8 x 295, 6 x 315
6 Blocks: 2 sets of 8 x 335, 6 x 345

4 sets of 8 x 225, lower half only, real slow, slight pause at bottom and no bouncing.

Tonight I plan on doing 4 sets of pushups: 15 reps with Austin (70 pounds) sitting on my upper back.

Upper Back

I had a slight headache to start today's workout, but I still made it in.

SLDL: 4 sets of 12 x 135, 8 x 185, 6 x 225, 8 x 225
Lat Pulldowns: 4 sets of 15 x 70, 8 x 130, 2 x 8 x 140
Bent Over Barbell Rows (on bench): 4 sets of 2 x 8 x 135, 2 x 8 x 145

Felt good except for the headache. Used chalk so my grip was solid on all the sets.

Arms to finish off the week at work

Preacher Curls: 3 sets of 12 x 95, 10 x 05, 6 x 125
French Presses: 3 sets of 12 x 95, 8 x 105, 6 x 115
Alternating DB Curls: 3 sets of 12 x 40, 8 x 45, 6 x 50
Dips: 3 sets of 12 x 240 (Bodyweight), 2 x 8 x 275 (BW + 35)
Concentration Curls: 3 sets of 10 x 35, 8 x 40, 8 x 45
Tricep Pulldowns (rope): 3 sets of 12 x 60, 2 x 8 x 70

Did several wrist exercises to work the forearms.

Worked through lunch so I did this just before leaving for the day.

Small amount of chest work

Floor Press: 4 sets of 12 x 225, 2 x 8 x 245, 6 x 265
Incline DB Press: 4 sets of 12 x 60, 3 x 12 x 65
Decline DB Flys: 4 sets of 8 x 45

The Incline presses were too light, but 65 is the heaviest DB we have. So I pushed more reps than I planned.

If money weren't an issue I'd enhance the heavy end of our DB queue, but that's what the Bubble is for.

Small amount of shoulder work

Seated Military Press: 3 sets of 8 x 115
Close Grip Cable Pulldowns: 3 sets of 12 x 130, 8 x 150, 6 x 180
Seated Cable Rows: 3 sets of 8 x 180

Big mistake: Eating lunch before working out.

I know better than that, but I was starving. I forgot how much of a bad move that is. My motivation, and sense of time was shot.

My quads are sore from yesterday - yippee!

Starting out the new year with Legs

Here is my wimpy workout:

Squats: 3 sets of 12 x 135 (going all the way down, stop, then press)
Leg Press: 3 sets of 10 x 200 (I'm not sure on the weight, I'm guessing its around 200 or so, It's the entire stack save one)
Jump Rope: 2 sets of two feet together jumps (80 each set)

I have alot of catch up to do thanks to the past two weeks of eating and lounging.