05-1-2007 Tue
51min EB day 4
* kg(lbs) ♥=PR
Dead Lift
50(110) x 5
70(154) x 5
80(176) x 5
90(198) x 5
Bench Press
50(110) x 10
65(143) x 5
75(165) x 5
88(194) x 1
91(200) x 6
100(220) x 1
103(227) x 1
105(231) x 1
107(236) x 1
88(194) x 7 ♥
85(187) x 6
Partial Btm3rd
70(154) x 6
70(154) x 10
Weighted Chin-up
+7.5(16.5) x 5
+12.5(27.5) x 8
+12.5(27.5) x 8
+12.5(27.5) x 8
+12.5(27.5) x 7
+12.5(27.5) x 6
Cable Crunch
55(121) x 20
*1st workout this month
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05-3-2007 Thu
55min EB day 1
* kg(lbs)
Dead Lift
50(110) x 5
70(154) x 5
80(176) x 5
90(198) x 5
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
95(209) x 1
100(220) x 1
102(225) x 3
102(225) x 3
104(229) x 1
106(233) x 1
108(238) x 1
109(240) x 1
Partial Btm3rd
85(187) x 8(Right +500g)
Weighted Chin-up
+7.5(16.5) x 5
+12.5(27.5) x 5
+17.5(38.5) x 5
+22.5(49.5) x 5
+27.5(60.5) x 5
+22.5(49.5) x 5
Barbell Row
50(110) x 15
Leg Extension
60(132) x 10
Cable Crunch
55(121) x 20
*2nd workout this month
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05-4-2007 Fri
66min EB day 2
* kg(lbs)
Dead Lift
50(110) x 5
70(154) x 5
80(176) x 5
90(198) x 5
100(220) x 5
Bench Press
50(110) x 5
65(143) x 5
75(165) x 5
88(194) x 1
96(212) x 1
101(222) x 1
103(227) x 3
103(227) x 2
104(229) x 1 +failure
106(233) x 1
108(238) x 1
109(240) x 1
100(220) x 2 +failure
Partial Btm3rd
85(187) x 6
70(154) x 14 +failure
Weighted Chin-up
+7.5(16.5) x 5
+12.5(27.5) x 5
+22.5(49.5) x 3
+27.5(60.5) x 3
+32.5(72) x 3
+32.5(72) x 3
+27.5(60.5) x 3
+27.5(60.5) x 5
Cable Crunch
55(121) x 20
*3rd workout this month
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05-6-2007 Sun
68min EB day 1
* kg(lbs)
Dead Lift
50(110) x 5
70(154) x 5
80(176) x 5
90(198) x 5
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
95(209) x 1
101(222) x 1
104(229) x 2
105(231) x 2
107(236) x 1
109(240) x 1
110(242) x 1
100(220) x 3
Partial Btm3rd
85(187) x 7
Weighted Chin-up
+7.5(16.5) x 5
+12.5(27.5) x 3
+17.5(38.5) x 3
+22.5(49.5) x 3
+27.5(60.5) x 3
+32.5(72) x 3
+35(77) x 3
+32.5(72) x 3
+30(66) x 3
Leg Extension
62.5(138) x 10
Leg Curl
40(88) x 10
Cable Crunch
55(121) x 20
*4th workout this month
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05-7-2007 Mon
??min EB day ?
* kg(lbs)
Dead Lift
50(110) x 5
70(154) x 5
80(176) x 5
Bench Press
65(143) x 5
75(165) x 5
*??th workout this month
*Due to sudden shoulder pain,
stopped the workout.
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05-8-2007 Tue
50min EB day 1
* kg(lbs)
Dead Lift
50(110) x 5
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x
98(216) x 4
100(220) x 2
102(225) x 1
105(231) x 1
95(209) x 3
Partial Btm3rd
80(176) x 8
CG BP
50(110) x 8
Weighted Chin-up
+7.5(16.5) x 5
+12.5(27.5) x 3
+17.5(38.5) x 3
+22.5(49.5) x 3
+27.5(60.5) x 3
+32.5(72) x 3
+27.5(60.5) x 5
Cable Crunch
55(121) x 20
*5th workout this month
*deloading day 1
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05-9-2007 Wed
58min EB day 2
* kg(lbs)
Dead Lift
50(110) x 5
70(154) x 5
80(176) x 5
Bench Press
65(143) x 5
75(165) x 5
93(205) x 5 +failure
102(225) x 1 +failure
104(229) x 1
100(220) x 2
93(205) x 3
Partial Btm3rd
82(181) x 7
CG BP
50(110) x 10
Weighted Chin-up
+7.5(16.5) x 5
+12.5(27.5) x 3
+17.5(38.5) x 3
+22.5(49.5) x 3
+27.5(60.5) x 3
+32.5(72) x 3
+35(77) x 3
+32.5(72) x 3
Leg Extension
60(132) x 10
Cable Crunch
55(121) x 20
*6th workout this month
*deloading day 2
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05-12-2007 Sat
55min EB day 1
* kg(lbs)
Dead Lift
50(110) x 15
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
96(212) x 5
96(212) x 4
100(220) x 3
102(225) x 2
105(231) x 1
107(236) x 1
96(212) x 3
Partial Btm3rd
80(176) x 8
CG BP
52(115) x 8
Weighted Chin-up
+7.5(16.5) x 5
+12.5(27.5) x 3
+17.5(38.5) x 3
+22.5(49.5) x 3
+27.5(60.5) x 3
+32.5(72) x 3
+30(66) x 4
+20(44) x 6
Leg Extension
65(143) x 8
Cable Crunch
55(121) x 20
*7th workout this month
*deloading day 3
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05-13-2007 Sun
55min EB day 2
* kg(lbs) ♥=PR
Dead Lift
50(110) x 5
70(154) x 5
80(176) x 5
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
91(200) x 7 ♥
95(209) x 5
100(220) x 2
103(227) x 1
105(231) x 1
107(236) x 1
95(209) x 4
Partial Btm3rd
83(183) x 7
CG BP
55(121) x 8
Weighted Chin-up
+7.5(16.5) x 5
+12.5(27.5) x 3
+17.5(38.5) x 3
+22.5(49.5) x 1
+27.5(60.5) x 1
+32.5(72) x 1
+37.5(83) x 1
+40(88) x 1
+22.5(49.5) x 7
Barbell Row
55(121) x 15
Leg Extension
60(132) x 9
Cable Crunch
55(121) x 20
*8th workout this month
*deloading day 4
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05-15-2007 Tue
49min EB day 1
* kg(lbs) ♥=PR
Dead Lift
50(110) x 15
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
98(216) x 1
101(222) x 3
102(225) x 2
105(231) x 1
107(236) x 1
100(220) x 2
90(198) x 6
Partial Btm3rd
85(187) x 6
CG BP
55(121) x 8
Weighted Chin-up
+7.5(16.5) x 5
+12.5(27.5) x 3
+17.5(38.5) x 3
+22.5(49.5) x 1
+27.5(60.5) x 1
+32.5(72) x 1
+37.5(83) x 1
+42.5(94) x 1 ♥
+30(66) x 4
+20(44) x 7
Cable Crunch
*Cut today
*9th workout this month
*deloading day 5
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05-16-2007 Wed
40min EB day 2
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
92(203) x 6
93(205) x 5
94(207) x 4
100(220) x 2
103(227) x 1
Partial Btm3rd
85(187) x 6
CG BP
58(128) x 9
Weighted Chin-up
+7.5(16.5) x 5
+12.5(27.5) x 3
+17.5(38.5) x 3
+25(55) x 5
+25(55) x 5
+25(55) x 5
+20(44) x 5
Leg Extension
65(143) x 9
Cable Crunch
55(121) x 22
*10th workout this month
*deloading day 6
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05-19-2007 Sat
63min EB day 1
* kg(lbs)
Dead Lift
50(110) x 5
70(154) x 5
80(176) x 5
90(198) x 5
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
98(216) x 4 +failure
99(218) x 3
100(220) x 2
102(225) x 2
104(229) x 1
106(233) x 1
108(238) x failure
93(205) x 4
Partial Btm3rd
83(183) x 6
CG BP
60(132) x 8
Weighted Chin-up
+7.5(16.5) x 5
+12.5(27.5) x 3
+17.5(38.5) x 3
+22.5(49.5) x 3
+27.5(60.5) x 5
+27.5(60.5) x 5
+27.5(60.5) x 3
+27.5(60.5) x 3
+20(44) x 7
Cable Crunch
55(121) x 20
*11th workout this month
*deloading day 7
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05-20-2007 Sun
63min EB day 2
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
95(209) x 5+1(10sec)
100(220) x 3
103(227) x 1
105(231) x 1
107(236) x 1
100(220) x 2
100(220) x 2
92(203) x 4
Partial Btm3rd
80(176) x 7
70(154) x 13 +failure
CG BP
62(137) x 7
62(137) x 5
Weighted Chin-up
+10(22) x 5
+15(33) x 5
+20(44) x 3
+25(55) x 3
+30(66) x 3
+35(77) x 3
+40(88) x 1
+30(66) x 4
+25(55) x 5
+7.5(16.5) x 10
Barbell Row
60(132) x 10
Hammer Curl
21(46) x 10 *tricep bar
Cable Crunch
*cut today
*12th workout this month
*deloading day 8
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05-21-2007 Mon
45min EB day 3
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
100(220) x 1
103(227) x 1
105(231) x 1
107(236) x failure
107(236) x 1
92(203) x 4
85(187) x 6 *descending
80(176) x 6 *descending
Partial Btm3rd
80(176) x 7
CG BP
60(132) x 6
60(132) x 7
60(132) x 6
50(110) x 8
Weighted Chin-up
+10(22) x 5
+15(33) x 5
+20(44) x 5
+15(33) x 5
Hammer Curl
21(46) x 8 *tricep bar
21(46) x 8
21(46) x 10
Cable Crunch
cut today
*13th workout this month
*deloading day 9
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05-23-2007 Wed
56min EB day 1
* kg(lbs) ♥=PR
Dead Lift
50(110) x 10
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
98(216) x 4+1
99(218) x 2+1
102(225) x 1 +failure
105(231) x 1
106(233) x 1
95(209) x 4
90(198) x 4
Partial Btm3rd
80(176) x 7
CG BP
60(132) x 8
Weighted Chin-up
+10(22) x 5
+15(33) x 5
+20(44) x 3
+25(55) x 3
+30(66) x 5
+35(77) x 3
+40(88) x 2 ♥
+35(77) x 2
+30(66) x 3
+20(44) x 6
+10(22) x 8
Leg Extension
Leg Curl
Cable Crunch
55(121) x 20
*14th workout this month
*deloading day 10
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05-24-2007 Thu
56min EB day 2
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
95(209) x 4 +failure
95(209) x 4
95(209) x 3
100(220) x 2
92.5(204) x 3
90(198) x 3
Partial Btm3rd
80(176) x 7
CG BP
60(132) x 8
60(132) x 8
Weighted Chin-up
+10(22) x 5
+15(33) x 5
+20(44) x 5
+25(55) x 5
+20(44) x 5
+15(33) x 7
+15(33) x 7
*rehab Pull-up
BW x 7
Leg Extension
65(143) x 8 +failure
Cable Crunch
55(121) x 20
*15th workout this month
*deloading day 11
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05-26-2007 Sat
60min EB day 1
* kg(lbs) ♥=PR
Dead Lift
50(110) x 10
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 1
102(225) x 3
102(225) x 2
102(225) x 2
105(231) x 1
107(236) x 1
100(220) x 2 +failure
80(176) x 7
Partial Btm3rd
80(176) x 8
Weighted Chin-up
+10(22) x 5
+15(33) x 5
+20(44) x 3
+25(55) x 3
+30(66) x 3
+35(77) x 3
+40(88) x 2
+45(99) x 1 ♥
+40(88) x 2
+30(66) x 4
+20(44) x 7
Cable Crunch
cut today
*16th workout this month
*deloading day 12
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05-27-2007 Sun
70min EB day 2
* kg(lbs) ♥=PR
Dead Lift
50(110) x 5
70(154) x 5
80(176) x 5
90(198) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 1
104(229) x 2
106(233) x 1
108(238) x 1
109(240) x failure
100(220) x 2
95(209) x 3
95(209) x 3
95(209) x 3
95(209) x 3
90(198) x 4
Partial Btm3rd
80(176) x 7
CG BP
50(110) x 8
Weighted Chin-up
+10(22) x 5
+15(33) x 5
+20(44) x 5
+25(55) x 5
+30(66) x 4 ♥
+30(66) x 4
+30(66) x 4
+30(66) x 3
+20(44) x 6
Leg Extension
65(143) x 9
65(143) x 5
Cable Crunch
55(121) x 20
*17th workout this month
*deloading day 13
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05-28-2007 Mon
41min EB day 3
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
92(203) x 6
100(220) x 1
90(198) x 6
90(198) x 5
90(198) x 4 +failure
88(194) x 6
88(194) x 4
Partial Btm3rd
80(176) x 6
CG BP
55(121) x 8
Weighted Chin-up
+10(22) x 5
+15(33) x 5
+20(44) x 5
+20(44) x 5
+20(44) x 5
+15(33) x 5
+15(33) x 5
Barbell Row
60(132) x 10
Cable Crunch
cut today
*18th workout this month
*deloading day 14
*Feel GOOD!!
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05-30-2007 Wed
37min EB day 1
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
93(205) x 6
93(205) x 5
102(225) x 1
91(200) x 6
91(200) x 5 +failure
Partial Btm3rd
80(176) x 8
Weighted Chin-up
+10(22) x 5
+15(33) x 8
+15(33) x 8
+15(33) x 7
+15(33) x 6
Leg Extension
65(143) x 9
65(143) x 5
Cable Crunch
55(121) x 20
*19th workout this month
*deloading day 15
*Feel GOOD!!
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05-31-2007 Thu
50min EB day ?
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
95(209) x 5 +failure
95(209) x 4
105(231) x 1
107(236) x 1
94(207) x 4
93(205) x 5
93(205) x 4
91(200) x 4
Partial Btm3rd
85(187) x 7
CG BP
60(132) x 8
Weighted Chin-up
+10(22) x 5
+15(33) x 5
+20(44) x 5
+25(55) x 5
+30(66) x 4
+35(77) x 3
+40(88) x 2
+30(66) x 4
+30(66) x 4
+30(66) x 4
Leg Extension
65(143) x 9
65(143) x 5
Cable Crunch
55(121) x 20
*20th workout this month
*deloading day 16
*Feel GOOD!!
to correct my weak right adding a 500g plate to the right side of the bar.
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Index