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MY LOG
Jan 24, 2011 21:38:25 GMT -5
Post by rigdon on Jan 24, 2011 21:38:25 GMT -5
ITS BEEN 3 WEEKS SINCE I HAVE BEEN IN THE GYM. GOING TO TAKE THE NEXT FEW WEEKS GOING EASY BEFORE I START HITTING IT HARD AGAIN.
1/24/11
SQUAT
10X1@BAR-WEIGHT
10X1@135
10X1@225
8X1@315
LEG PRESS
10X3@400
LEG EXT
10X3@100
PULL THRU'S
10X3@MONSTER MINI-BAND STRENGTH
STANDING CALF PRESS
25X3@BODY-WEIGHT
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MY LOG
Jan 28, 2011 13:12:34 GMT -5
Post by rigdon on Jan 28, 2011 13:12:34 GMT -5
1/27/11
BENCH
WARM UP SETS
20X1@BAR-WEIGHT
10X1@135
10X1@225
WORK SETS
8X3@225 W/ 130LBS CHAIN
CLOSE GRIP BENCH
10X1@225
20X1@135
ISO LATERAL CHEST PRESS
8X3@270
DIPS
10X3@BODY-WEIGHT
PECK DECK
FAILUREX3@100
DB SIDE LATERALS
15X2@25
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MY LOG
Feb 8, 2011 22:39:58 GMT -5
Post by rigdon on Feb 8, 2011 22:39:58 GMT -5
2/7/11
half-squats
10x1@bar-weight
10x1@135
10x1@225
8x1@315
8x1@405
5x1@495
ass to the floor squats
6x3@225
leg extensions (ed coan style)
10x3@100
db stiff legs
10x3@50
standing calf press
25x3@body-weight
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MY LOG
Feb 10, 2011 13:08:09 GMT -5
Post by rigdon on Feb 10, 2011 13:08:09 GMT -5
2/8/11
bench
30x1@bar-weight
10x1@135
5x1@225
5x1@315
3 board
3x3@405
off chest
10x1@315
15x1@225
db incline
8x1@65
8x1@80
8x1@95
dips
10x3@body-weight
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MY LOG
Feb 21, 2011 11:19:44 GMT -5
Post by rigdon on Feb 21, 2011 11:19:44 GMT -5
2/21/11
squat (help with monster-mini's)
10x1@135
10x1@225
8x1@315
8x1@405
5x1@495
2x1@545
seated single leg press
8x3@225
leg extension
10x3@120
dbsl's
10x1@55
10x1@65
10x1@75
standing calve raises
25x3@body-weight
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MY LOG
Feb 23, 2011 15:21:02 GMT -5
Post by rigdon on Feb 23, 2011 15:21:02 GMT -5
2/22/11
bench
20x1@bar-weight
10x1@135
10x1@225
8x1@315
3x1@365
4 board
3x3@405
db incline
20x1@65
15x1@80
10x1@95
dips
15x3@body-weight
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MY LOG
Feb 28, 2011 11:16:35 GMT -5
Post by rigdon on Feb 28, 2011 11:16:35 GMT -5
2/28/11
squat
10x1@bar-weight
5x1@135
5x1@225
5x1@315
5x1@405
5x1@425
butt to floor squats
6x3@255
leg ext
8x3@130
lying leg curl
10x3@95
standing calve press
25x3@body-weight
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MY LOG
Mar 1, 2011 11:39:54 GMT -5
Post by rigdon on Mar 1, 2011 11:39:54 GMT -5
3/1/11
bench
20x1@bar-weight
10x1@135
8X1@225
5X3@315
iso seated bench
10x3@270
dips
15x3@body-weight
peck deck
15x2@100
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MY LOG
Mar 8, 2011 11:31:16 GMT -5
Post by rigdon on Mar 8, 2011 11:31:16 GMT -5
3/7/11
SQUAT
8x1@bar
8x1@135
8x1@225
8x2@275
ADDED KNEE WRAPS
8X2@405
LEG PRESS
12X3@600
LEG EXTENSION
12X1@120
10X1@130
LEG CURLS
12X3@95
STANDING CALF PRESS 25X3@BODY-WEIGHT
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MY LOG
Mar 15, 2011 10:56:49 GMT -5
Post by rigdon on Mar 15, 2011 10:56:49 GMT -5
3/14/11
rack pulls (just above knee caps)
5x1@135
5x1@225
5x1@315
5x1@405
wide stance squats
10x1@135
10x1@225
10x1@315
leg extensions
12x3@120
dbsl's
10x1@65
10x1@80
10x1@90
standing calf press
25x3@body-weight
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MY LOG
Mar 17, 2011 23:57:37 GMT -5
Post by rigdon on Mar 17, 2011 23:57:37 GMT -5
3/15/11
bench
20x1@bar-weight
10x1@135
8x1@225
5x1@315
3x2@405
10x1@315
20x1@225
pec deck
15x3@120
dips
10x3@body-weight
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MY LOG
Mar 19, 2011 12:08:06 GMT -5
Post by rigdon on Mar 19, 2011 12:08:06 GMT -5
3/17/11
deads (felt real good today)
10x1@135
5x1@225
5x1@315
5x1@365
5x2@405
lat pulldowns to front
10x3@250
pull thrus
10x3@120
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MY LOG
Mar 19, 2011 12:18:37 GMT -5
Post by rigdon on Mar 19, 2011 12:18:37 GMT -5
3/18/11
db side laterals
10x1@20
10x1@30
10x1@40
db front laterals
10x1@35
10x1@40
10x1@45
face pulls
10x3@120
bb curls
10x3@100
alt db curls
10x2@40
db single tricep ext
10x1@40
10x2@45
pushdowns
20x1@50
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MY LOG
Apr 1, 2011 9:05:00 GMT -5
Post by rigdon on Apr 1, 2011 9:05:00 GMT -5
3/28/11
squat
20x1@bar-weight
10x1@135
10x1@225
10x1@315
8x1@405
leg extensions
10x3@120
leg curls
10x3@95
standing calf press
25x3@body-weight
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MY LOG
Apr 1, 2011 9:20:41 GMT -5
Post by rigdon on Apr 1, 2011 9:20:41 GMT -5
3/30/11
bench
20x1@bar-weight
10x1@135
10x1@225
8x3@315
db incline
8x1@95
8x1@105
8x1@115
dips
10x3@body-weight
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