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

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

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

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

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

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

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

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

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

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

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

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

12-6-09 run five min Barbell bench 135*10 205*5 195*5 185*4 175*6 175*6 Incline cable 70*8 70*7 70*6 60*8 60*8 Decline cable 70*9 70*10 70*6 60*8 60*8

12-5-09 Box squat 135*10 205*20 (fought hard, cheated a little) pullup 6 5 5 3 Seated row 180*10 195*8 195*8 195*8 Lat pulldown 135*10 150*6 135*9 135*10 Shrugs 225*10 295*10 295*10 295*10

12-1-09 run six min. push press 115*10 135*10 145*8 145*8 decline situp 50 50 Machine rear delt 130*10 160*10 190*6 175*4 160*5 upright row 80*10 80*9 75*10 75*10