Super wow on the curling!

Deadlift Day:

130 x 8
218 x 2

288 x 17 (wanted 20! Curses!) rest one minute..
288 x 6

Conventional DL of 2":

218 x 9

Power Cleans:

130 x 10 (exhausting...these are so key for me, I think)

Stiff Legged DL:


130 x 10

Pull Ups - Bodywieght:

x 14

Soundtrack:

Iron Maiden - Powerslave

Bench Press:

40x 12
130 x 5
180 x 3
200 x 1

250 x 6 (wanted 8, don't know what happened)
250 x 5 (last one I raised my butt off the bench, but I'm counting it for my journal)

Dumbbell BP:

105 x 8

Incline Dumbbell BP:

80 x 10

Overhead Tri Extenstions:

110 x 11

Seated Tricep Ext:

130 x 15

150 x 9

Dang dude, that's awesome.

BP Day. Went higher rep and am going to do this adding a little weight each week to see where it goes.

155x15
180x12
200x10
200x8

Incline DB BP:

55x12
65x9
75x8

DB BP:

55x15
65x12
75x9

Flys:

45x10
45x8

abs

That's very good volume. I'll be very curious how this goes, to see how you respond. My partner and I are talking about doing the same thing. I call it "No man left behind". We'll stick with a weight until the weakest man can get 8 reps on the first set. Then, we'll add 5 pounds the next week.

Pull ups 13 Dips 20 Military 10x80 Pull Downs 10x70
11 18 9x80 9x80
9 16 8x80 8x85
7 15 8x80 7x85
5
PU's with 25 lbs-3 Maybe should try this more at the beginning.

abs

Yes! Start with the weighted pull ups.

Quick Friday workout.

Squats:

155x14
180x10
205x8

Preacher Curls:

95x15
125x8
140x6

DB Preachers:

75x5
65x10

abs and calf raises

Bench Press:

155x15
185x12
210x8

DB BP:

75x9
65x10

Incline DB BP:

75x6
65x8
55x10

Flys:

3x45x8

abs

Saturday:

Squats:

130 x 8
218 x 2
288 x 1

338 x 4
338 x 3

Good Mornings:

180 x 5 (I hate these, very uncomfortable)

Front Squats:

180 x 6

Box Squats:

130 x 2 x 5

Soundtrack = Fastway - S/T

Sunday:

Bench Press:

40 x 12
130 x 8
180 x 3
210 x 3

260 x 5
260 x 4

Dumbbell BP:

110 x 7

Incline DBBP:

80 x 13

Overhead Tricept Ext.

110 x 13

Band Pushdowns

Deadlift Day:

130 x 8
218 x 3
288 x 2

338 x 11 (rest 60 seconds then...)
338 x 3 (died!)

Stiff Legged DL:

180 x 8

Pull Ups:

w/25# x 10

w/50# x 4

Soundtrack = Fastway - S/T

Nice soundtrack.

Good bench press, I see you hitting 300 at this rate.

Just to change up a little. 5 sets.

Pull ups Dips Military Front Lat pull downs
10...........10.....80x10.....80x10
9.............10.....80x10.....80x10
8.............10.....90x9.......90x10
7reverse...10......90x8......90x9
6wide grip.10......100........90x8

abs

I hope so. I've been stuck about 225-230 for 6 months or so. I'm trying this so that like you, the natural consequence will be an increase in total weight.

BP:

Did a Cybex/Pump thing today. Partner caught a run at the station so I was going solo.

On The Cybex Flat BP:

130 x 8
190 x 3

290 x 14
290 x 9

Cybex Incline:

190 x 18
210 x 10

Cable Crosses:

50 x 14
70 x 6

Skull Crushers:

80 x 14
100 x 6

Seated Tri Machine:

130 x 10

Rope Pushdowns:

170 x 10

Friday:

Squats:

155x15
185x12
210x9

Preacher Curls:

90x15
125x8
140x6

DB Preachers:

75x5
65x9

3x7x60 Half up, Half down, Full range.

Calf raises

abs

Bench Press:

155x15
185x12
215x8

DB BP:

75x9
65x10
55x12

Incline DB BP:

75x6
65x8
55x10

Flys:

3x45x8

abs

Squats:

40 x 12
130 x 5
218 x 2

288 x 10
288 x 10 (hard! so out of breath!)

Front Squats:

130 x 16

Good Mornings:

130 x 12

Box Squats:

130 x 2 x 5

Soundtrack = Iron Maiden - Piece Of Mind