vegan801power's training log

[vegan801power]

12-7
run five min

push press
115*10
135*10
155*6
155*6
145*10

Cable rear delt fly
60*7
50*3
40*10
40*10

pushup comp to 22

[vegan801power]

12-8-09
Squat
185*10
225*10
245*10
245*10

seated hamstring curl
130*9
130*8
130*7

Calf raise seated
115*10
25*10
135*9
135*10

Leg press
360*10
450*10
450*10

Weight 196.0

[vegan801power]

12-10-09
bench warmup

Deadlift
135*10
185*10
225*10
245*8
245*6

Latpulldown
150*10
165*8
165*5
150*10

Pullups

Isolateral row one arm at a time
90*10
115*10
115*10
115*10

[vegan801power]

12-11-09
preacher curl
65*10
85*10
85*5
75*7
65*10

Tricep pulldown bar
80*10
80*10
90*7
90*7
80*4
70*6

[vegan801power]

12-14-09
run five min

Dumbell bench static
60*10
70*8
75*6
70*10

Incline barbell bench
95*10
135*10
155*6
155*3
135*8

Decline dumbell static bench
60*9
60*7
55*8
55*9

Even cable fly
60*10
70*9
70*6
60*10

[vegan801power]

12-15-09
Military dumbell
55*10
65*9
65*7
60*9

Cable rear delt
40*10
50*10
50*7
50*10

pushups
20
20

upright row
75*10
85*10
90*10
90*8

[vegan801power]

12-16-09 weight 195.0
Squat
185*10
225*10
225*5
235*10
235*8

Leg extension
110*10
130*10
140*10

hamstring curl
110*10
110*10
110*6

calf raise
270*10
270*10
320*10
320*10

[vegan801power]

12-17-09
Bench warmup
135*10
185*7

dips
10
10
9
10

cable curl
110*10
130*10
150*8
140*7

decline situp
55

Static curl
25*10
30*7
30*6
27.5*7

Skull crusher
65*10
75*10
80*9
80*7

[vegan801power]

12-24-09
Dumbell static bench super set chest fly
65*10-30*10
75*8-35*10
75*5-30*10
70*6-30*10

incline dumbell bench static super
60*7-30*10
55*6-30*10
50*7-30*10

decline static dumb super set
60*7-27.5*10
55*7-27.5*5
50*7-25*10

Peck deck
175*7
160*10
160*6
145*10

[vegan801power]

12-29-09
Military press barbell
115*7
95*10
105*7
105*6
95*7

Upright row
80*10
80*10
80*10
85*7
85*10

Arnold press
50*6
45*6
40*6
35*7
35*6

decline situp
50

[vegan801power]

1-2-10 back
10lb medicine ball situp
50
50

Dead lift
135*10
185*10
205*10
225*10
245*10

Iso-lateral rows one arm
115-10
115*10
125*10

Shrug
225*10
275*10
275*10
295*10

[vegan801power]

1-3-10 Chest
Squat
225*20

Bench
135*10
185*6
175*6
165*6
155*5

Pushups
20

Incline barbell
135*6
135*5
125*7
115*8