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MY LOG
Jun 29, 2011 14:02:09 GMT -5
Post by rigdon on Jun 29, 2011 14:02:09 GMT -5
6/29/11
BENCH
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X2@315
2X1@405
10X1@315
10X1@225
DB INCLINE
10X1@80
10X2@90
DIPS
10X3@BODY-WEIGHT
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MY LOG
Jul 1, 2011 11:54:01 GMT -5
Post by rigdon on Jul 1, 2011 11:54:01 GMT -5
7/1/11
LAT PULLDOWN FRONT W/ FAT BAR
10X1@150
10X1@200
10X1@240
ISO SEATED ROWS
10X1@180
10X1@210
10X1@240
PULL THRU'S
10X3@110
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MY LOG
Jul 6, 2011 13:15:21 GMT -5
Post by rigdon on Jul 6, 2011 13:15:21 GMT -5
7/5/11
leg press
10x1@no weight
10x1@200
10x1@400
10x1@600
10x1@800
10x1@1000
leg extension
10x3@130
kettle belle squat swings
10x3@35lb
lying leg curls
10x3@110
standing calf press
20x3@body-weight
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MY LOG
Jul 6, 2011 13:26:18 GMT -5
Post by rigdon on Jul 6, 2011 13:26:18 GMT -5
7/6/11
bench
10x1@bar-weight
10x1@135
10x1@225
5x2@315
3x2@405
bb incline
8x1@245
8x1@260
8x1@275
dips
12x3@body-weight
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MY LOG
Jul 9, 2011 5:21:39 GMT -5
Post by rigdon on Jul 9, 2011 5:21:39 GMT -5
7/7/11
lat pulldown to fron w/ fatbar
10x3@150
rack pulls
5x1@135
5x1@225
5x1@315
3x1@405
2x1@495
1x1@565
1x1@610
iso pull rows
10x3@210
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MY LOG
Jul 12, 2011 9:45:26 GMT -5
Post by rigdon on Jul 12, 2011 9:45:26 GMT -5
7/11/11
box squat (just above parallel)
10x1@135
10x1@225
8x1@315
5x1@405
5x2@495
deads (alternating sumo and conventional stance)
1x5@315
2x6@405
abs
about 6 sets
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MY LOG
Jul 12, 2011 9:55:18 GMT -5
Post by rigdon on Jul 12, 2011 9:55:18 GMT -5
7/12/11
bench
10x1@bar-weight
10x1@135
5x1@225
5x4@315
pec deck
10x3@120
machine seated bench press
10x1@195
10x1@210
10x1@225
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MY LOG
Jul 14, 2011 22:03:41 GMT -5
Post by rigdon on Jul 14, 2011 22:03:41 GMT -5
7/14/11
LAT PULLDOWNS TO FRONT W/ FAT-BAR
10X2@150
10X2@200
RACK PULLS (JUST ABOVE KNEE CAPS)
3X1@315
3X1@405
1x1@495
1x1@585
1x1@635
ABS
CRUNCHES 30X2
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MY LOG
Jul 18, 2011 12:13:43 GMT -5
Post by rigdon on Jul 18, 2011 12:13:43 GMT -5
7/18/11
LEG PRESS
10X1@200
10X1@400
10X1@600
10X2@800
LEG EXTENSIONS
10X3@120
ADDUCTS
12X3@105
ABDUCTS
12X3@105
PULL THRU'S
10X3@120
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MY LOG
Jul 20, 2011 14:09:28 GMT -5
Post by rigdon on Jul 20, 2011 14:09:28 GMT -5
7/19/11
bench
10x1@bar-weight
10x1@135
10x1@225
5x1@315
off 3 board
5x3@405
db incline
10x1@100
10x1@110
10X1@120
pec deck
15x2@120
dips
10x3@body-weight
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MY LOG
Jul 28, 2011 12:07:24 GMT -5
Post by rigdon on Jul 28, 2011 12:07:24 GMT -5
7/25/11
BOX SQUAT 2" ABOVE PARALLEL
10X1@135
5X1@225
5X1@315
5X1@225
5X1@405
5X2@495
5X1@585
LEG EXTENSIONS
10X3@130
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MY LOG
Jul 28, 2011 12:26:32 GMT -5
Post by rigdon on Jul 28, 2011 12:26:32 GMT -5
7/26/11
bench
10x1@135
5x1@225
5x1@315
2 board
3x3@405
db incline
8x1@100
8x1@110
cable x-overs
10x2@80
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MY LOG
Jul 28, 2011 12:39:03 GMT -5
Post by rigdon on Jul 28, 2011 12:39:03 GMT -5
7/28/11
lat pull-down front w/ fatbar
10x2@150
10x2@200
deads - 5 sec hold on last rep then 10 reps for shrugs
2x6@330
straight arm pull-downs
12x3@100
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MY LOG
Jul 31, 2011 21:49:09 GMT -5
Post by rigdon on Jul 31, 2011 21:49:09 GMT -5
7/29/11
MACHINE SHOULDER PRESS
10X3@150
DB SIDE LATERALS
10X1@25
10X1@30
10X1@35
FACE PULLS
15X3@120
BB CURLS
10X1@65
10X1@85
10X1@105
ZOTTMAN CURLS
10X1@35
10X1@45
SEATED TRICEP EXTENSIONS
10X3@130
TRICEP PUSHDOWNS
20X2@60
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MY LOG
Aug 11, 2011 0:15:06 GMT -5
Post by rigdon on Aug 11, 2011 0:15:06 GMT -5
8/9/11
leg press
10x1@200
10x1@400
10x1@600
10x1@800
10x2@1000
leg ext
10x3@130
leg curls
10x3@95
abducs
12x2@105
adducs
12x2@105
8/10/11
bench
10x1@bar-weight
10x1@135
8x1@225
6x4@315 (2 sec pause on each rep)
db incline
8x3@105
dips
10x3@body-weight
abs
about 3 sets
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