9-2-2007 Sun
60min
* kg(lbs)
Dead Lift
75(165) x 5
85(187) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
96(212) x 1
101(222) x 1
104(229) x 3 +failure
105(231) x 2
111(245) x 1
102(225) x 3
95(209) x 5
Partial Btm3rd
90(198) x 6
87(192) x 6
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+32.5(72) x 7 ♥
+40(88) x 3
+40(88) x 3
+35(77) x 4
+35(77) x 4
+20(44) x 10 ♥
Leg Extension
75(165) x 5
75(165) x 5
70(154) x 5
Leg Curl
50(110) x 5
50(110) x 5
Cable Crunch
55(121) x 20
|
9-4-2007 Tue
33min
* kg(lbs)
Dead Lift
60(132) x 5
70(154) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
98(216) x 1
100(220) x 4
95(209) x 5
90(198) x 6
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 8
+25(55) x 7
+30(66) x 5
Cable Crunch
55(121) x 15
|
9-5-2007 Wed
32min
* kg(lbs)
Dead Lift
70(154) x 5
80(176) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
98(216) x 5
98(216) x 4
96(212) x 4
Partial Btm3rd
90(198) x 5
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 8
+35(77) x 5
+30(66) x 5
+30(66) x 5
Cable Crunch
55(121) x 15
|
9-6-2007 Thu
39min
* kg(lbs)
Dead Lift
75(165) x 5
85(187) x 5
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
96(212) x 5 +failure
96(212) x 4
96(212) x 3
90(198) x 6
Partial Btm3rd
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+25(55) x 10
+25(55) x 8
+25(55) x 6
Cable Crunch
55(121) x 15
|
9-8-2007 Sat
35min
* kg(lbs)
Dead Lift
70(154) x 5
80(176) x 5
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 4
104(229) x 3
110(242) x failure
110(242) x 1
Negative BP
120(264) x 1
120(264) x 1
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 8
+35(77) x 5
+30(66) x 7
Cable Crunch
55(121) x 15
|
9-9-2007 Sun
35min
* kg(lbs)
Dead Lift
60(132) x 5
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
98(216) x 1
103(227) x 1
90(198) x 8
90(198) x 6
90(198) x 6
Partial Btm3rd
85(187) x 6
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 8
+35(77) x 5
+30(66) x 5
Cable Crunch
55(121) x 15
|
9-10-2007 Mon
27min
* kg(lbs)
Dead Lift
75(165) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 6
95(209) x 4
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+35(77) x 6
+30(66) x 5
Leg Extension
75(165) x 7
75(165) x 5
Leg Curl
45(99) x 10
Cable Crunch
55(121) x 15
|
9-11-2007 Tue
31min
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 1
105(231) x 1
109(240) x 1
91(200) x 7
Partial Btm3rd
91(200) x 4
87.5(193) x 6
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 5
Cable Crunch
55(121) x 20
|
9-13-2007 Thu
28min
* kg(lbs)
Dead Lift
60(132) x 5
75(165) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
98(216) x 5
99(218) x 4
Partial Btm3rd
90(198) x 6
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 8
+35(77) x 5
+30(66) x 5
Cable Crunch
55(121) x 15
|
9-14-2007 Fri
39min
* kg(lbs)
Dead Lift
70(154) x 5
85(187) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 1
92(203) x 7
93(205) x 6
93(205) x 4
Partial Btm3rd
90(198) x 6
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 5
+40(88) x 4 ♥
+40(88) x 3
+32.5(72) x 5
Cable Crunch
55(121) x 20
|
9-15-2007 Sat
39min
* kg(lbs)
Dead Lift
75(165) x 5
85(187) x 5
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
98(216) x 1
100(220) x 4
105(231) x 2
110(242) x 1
90(198) x 6
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 8
+25(55) x 8
+25(55) x 8
Cable Crunch
55(121) x 20
|
9-17-2007 Mon*holiday
48min
* kg(lbs)
Dead Lift
70(154) x 5
80(176) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
98(216) x 6 regain?
99(218) x 4
105(231) x 1
110(242) x 1
90(198) x 7
Partial Btm3rd
80(176) x 8
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 8
+35(77) x 5
+35(77) x 4
+35(77) x 3
Leg Extension
75(165) x 7
75(165) x 5
Leg Curl
45(99) x 10
Cable Crunch
55(121) x 15
|
9-18-2007 Tue
41min
* kg(lbs)
Dead Lift
70(154) x 5
Bench Press
65(143) x 5
75(165) x 5
85(187) x 1
90(198) x 1
93(205) x 7 +failure
93(205) x 6
91(200) x 5
Partial Btm3rd
85(187) x 6
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 6
+30(66) x 6
+30(66) x 6
Leg Extension
75(165) x 5
75(165) x 5
Leg Curl
45(99) x 10
Cable Crunch
55(121) x 15
|
9-19-2007 Wed
38min
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
96(212) x 6
97(214) x 4
91(200) x 6
Partial Btm3rd
87(192) x 6
60(132) x 25
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 8
+40(88) x 3
+40(88) x 3
+45(99) x 2 ♥
+35(77) x 4
Cable Crunch
55(121) x 15
|
9-20-2007 Thu
42min
* kg(lbs)
Dead Lift
60(132) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 1
103(227) x 1
106(233) x 1
109(240) x 1
93(205) x 6 +failure
90(198) x 6
89(196) x 9
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+32.5(72) x 8
+27.5(61) x 7
+27.5(61) x 6
Barbell Bent Row
60(132) x 10
Cable Crunch
55(121) x 20
|
9-22-2007 Sat
45min
* kg(lbs)
Dead Lift
70(154) x 5
85(187) x 5
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
97(214) x 1
99(218) x 5
100(220) x 4
95(209) x 5
Partial Btm3rd
90(198) x 5
65(143) x 10
65(143) x 10
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+35(77) x 5
+35(77) x 5
+35(77) x 4
+35(77) x 4
Cable Crunch
55(121) x 20
|
9-24-2007 Mon*holiday
43min
* kg(lbs)
Dead Lift
65(143) x 5
85(187) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
96(212) x 1
102(225) x 1
105(231) x 3 ♥
107(236) x 2 ♥
110(242) x 1
95(209) x 5
85(187) x 7
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 9 ♥
+35(77) x 5
+30(66) x 6
+30(66) x 5
Leg Extension
75(165) x 7
75(165) x 5
Leg Curl
50(110) x 6
50(110) x 4
Cable Crunch
55(121) x 20
|
9-25-2007 Tue
37min
* kg(lbs)
Dead Lift
75(165) x 5
85(187) x 5
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
95(209) x 6 +failure
95(209) x 5
90(198) x 6
Partial Btm3rd
85(187) x 7
Weighted Chin-up
+15(33) x 5
+20(44) x 5
32.5(72) x 7
32.5(72) x 5
32.5(72) x 5
25(55) x 7
Cable Crunch
55(121) x 20
|
9-26-2007 Wed
32min
* kg(lbs)
Dead Lift
65(143) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 1
91(200) x 8 ♥
92(203) x 7
Partial Btm3rd
90(198) x 5
80(176) x 10
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+37.5(83) x 5
+40(88) x 4
+40(88) x 3
+30(66) x 6
Cable Crunch
55(121) x 20
|
9-27-2007 Thu
51min
* kg(lbs)
Dead Lift
65(143) x 5
75(165) 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 1
100(220) x 5
100(220) x 4
106(233) x 1
95(209) x 5
Partial Btm3rd
90(198) x 5
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+32.5(72) x 8
+35(77) x 5
+35(77) x 4
+30(66) x 6
Barbell Bent Row
65(143) x 10
Leg Extension
80(176) x 6
80(176) x 5
Leg Curl
50(110) x 8+2
Cable Crunch
55(121) x 20
|
9-29-2007 Sat
55min
* kg(lbs)
Dead Lift
65(143) x 5
75(165) 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 4 ♥
105(231) x 2
113(249) x failure
95(209) x 5 +failure
80(176) x 10
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+35(77) x 5
+35(77) x 5
+40(88) x 4
+47.5(105) x 2 ♥
+40(88) x 4
*after 5min interval*
+50(110) x 1 ♥
Cable Crunch
55(121) x 20
|
9-30-2007 Sun
35min + video shooting
* kg(lbs)
Dead Lift
65(143) x 5
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
98(216) x 1
100(220) x 5
101(222) x 4
107(236) x 1
95(209) x 5
120(264) x Negative video
50(110) x 20
Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 8
+40(88) x 3
+40(88) x 3
+45(99) x 2 video
+50(110) x 1 video
|
deloading
9-24 I totally recovered from my latest overreaching.
|
Index