11-1-2007 Tur
45min EB day 2 
* kg(lbs)♥=PR ♠=not good
Dead Lift
65(143) x 5
85(187) x 5
115(253) 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 5
96(212) x 3 ♠
Dip
BW x 10
+10(22) x 10
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+32.5(72) x 9 ♥
+32.5(72) x 8
+35(77) x 5
Cable Crunch
55(121) x 20
*1st workout this month
*deloading day 5
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11-3-2007 Sat
33min EB day 1
* kg(lbs) ♥=PR
Dead Lift
65(143) x 3
95(209) x 3
115(253) x 3
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 3
108(238) x 2 ♥
111(245) x 1
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+35(77) x 9 ♥
+40(88) x 5
Cable Crunch
55(121) x 20
*2nd workout this month
*deloading day 6 (2nd week)
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11-4-2007 Sun
36min EB day 2
* kg(lbs) ♥=PR
Dead Lift
65(143) 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
106(233) x 2
109(240) x 1
111(245) x 1
105(231) x 2
Partial Btm3rd
90(198) x 6
Dip
+20(44) x 10
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+40(88) x 7 ♥
+50(110) x 3 ♥
+45(99) x 3
+40(88) x 5
Cable Crunch
55(121) x 20
*3rd workout this month
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11-6-2007 Tue
44min EB day 1
* kg(lbs) ♥=PR
Dead Lift
65(143) 75(165) 85(187)
95(209) 105(231)
115(253) 125(275)
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 2
107(236) x 1
100(220) x 3 +failure
Partial Btm3rd
90(198) x 5
Dip
+30(66) x 10
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+37.5(83) x 8 ♥ +failure
+40(88) x 5
+40(88) x 5
Cable Crunch
55(121) x 20
*4th workout this month
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11-7-2007 Wed
42min EB day 2
* kg(lbs) ♥=PR
Dead Lift
*cut
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 4
95(209) x 5
Partial Btm3rd
92(203) x 4
92(203) x 4
Dip
+40(88) x 5
+40(88) x 5
+30(66) x 8
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+32.5(72) x 10 ♥
+35(77) x 5
+35(77) x 5
Cable Crunch
55(121) x 20
*5th workout this month
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11-10-2007 Sat
67min *too long EB day 1
* kg(lbs) ♥=PR
♠=not good
Dead Lift
75(165) x 5
95(209) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
95(209) x 1
103(227) x 3 ♠
106(233) x 1 +failure ♠
100(220) x 3 ♠
100(220) x 3
Partial Btm3rd
90(198) x 5
80(176) x 5*
*pause at the bottom
Dip
+35(77) x 8 ♥
+35(77) x 5
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+45(99) x 5 ♥
+40(88) x 6
+40(88) x 3 (strict)
Squat (quads-parallel)
50(110) x 5
70(154) x 5
90(198) x 5
Cable Crunch
*forgot
*6th workout this month
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11-11-2007 Sun
40min EB day 2
* kg(lbs) ♠=not good
Dead Lift
+80(176) x 5
+100(220) x 5
Bench Press
65(143) x 5
75(165) x 5
91(200) x 7 +failure ♠
92(203) x 5 ♠
90(198) x 4 ♠
Partial Btm3rd
80(176) x 9
Dip
+30(66) x 8 ♠
Weighted Chin-up
+15(33) x 5
+30(66) x 8
+30(66) x 7
+30(66) x 7
Cable Crunch
55(121) x 20
*7th workout this month
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11-13-2007 Tue
47min EB day 1
* kg(lbs) ♠=not good
Dead Lift
70(154) x 5
100(220) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
98(216) x 5
100(220) x 3 ♠
Partial Btm3rd
95(209) x 3
Dip
+30(66) x 10
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+35(77) x 5
+40(88) x 5
+30(66) x 7
Squat (quads-parallel)
70(154) x 5
100(220) x 5
Cable Crunch
55(121) x 20
*8th workout this month
*start increasing cal intake
by 500kcal to 2,500kcal a day.
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11-14-2007 Wed
18min EB day 2
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 1
80(176) x 10
80(176) x 10
Weighted Chin-up
+15(33) x 5
+25(55) x 10
+25(55) x 7
Cable Crunch
55(121) x 20
*9th workout this month
*the shortest and lightest
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11-15-2007 Thu
40min EB day 3
* kg(lbs)
Dead Lift
80(176) x 5
110(242) x 8
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 1
93(205) x 6 +failure
90(198) x 6
Partial Btm3rd
90(198) x 5
Dip
+30(66) x 10
Incline BP
70(154) x 5
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+35(77) x 5
+40(88) x 5
+30(66) x 7
Cable Crunch
55(121) x 20
*10th workout this month
*tried a set of Incline BP
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11-17-2007 Sat
48min EB day 1
* kg(lbs)
Dead Lift
80(176) x 5
120(264) x 5
Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
95(209) x 6
96(212) x 5
Partial Btm3rd
92(203) x 4
Dip
+30(66) x 10
DB Incline BP
25(55) x 10
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+35(77) x 5
+40(88) x 5
+30(66) x 7
Cable Crunch
55(121) x 20
*11th workout this month
*Added DB incline BP
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11-18-2007 Sun
46+10min EB day 2
* kg(lbs) ♠=not good
Bench Press
65(143) x 5
75(165) x 5
85(187) x 2
95(209) x 1
100(220) x 1
90(198) x 7 +failure ♠
91(200) x 6 ♠
Partial Btm3rd
90(198) x 5
Dip
+35(77) x 10
DB Incline BP
27.5(60.5) x 10
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+35(77) x 5
+45(99) x 2 +failure
+40(88) x 3
+30(66) x 8
Squat (quads-parallel)
80(176) x 5
110(242) x 5*
80(176) x 5
*uncomfortable
Cable Crunch
55(121) x 20
*12th workout this month
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11-19-2007 Mon
51min EB day 3
* kg(lbs) ♠=not good
Dead Lift
90(198) x 5
110(242) x 8
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 3 +failure ♠
100(220) x 3 ♠
105(231) x 1 ♠
Partial Btm3rd
95(209) x 3
90(198) x 4
Dip
+37.5(83) x 10
+30(66) x 10
DB Incline BP
30(66) x 10
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+30(66) x 8
+30(66) x 8
+30(66) x 7 *darn
Cable Crunch
55(121) x 20
*13th workout this month
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11-22-2007 Thu
24min
* kg(lbs)
Dead Lift
50(110) x 5
80(176) x 5
100(220) x 5
110(242) x 5
130(286) x 1
136(300) x 1
140(308) x 1
130(286) x 3
120(264) x 5
110(242) x 5
50(110) x 5
*2mins rest interval
*a total of 11sets for 41 reps
*14th workout this month
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11-23-2007 Fri
43min EB day 1
* kg(lbs) ♠=not good
Dead Lift
50(110) x 10
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
95(209) x 5 ♠
95(209) x 4 ♠
95(209) x 3 ♠
Partial Btm3rd
90(198) x 5
Dip
+35(77) x 10
DB Incline BP
30(66) x 8
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+30(66) x 8
+30(66) x 7
+30(66) x 7
Cable Crunch
55(121) x 20
*15th workout this month
*Lats and traps not recovered
fully from yesterday's DL.
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11-24-2007 Sat
25min EB day 2
* kg(lbs)
Dead Lift
50(110) 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
105(231) x 1
Weighted Chin-up
+15(33) x 5
+30(66) x 5
Cable Crunch
55(121) x 20
*16th workout this month
*Warming-up sets only.
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11-25-2007 Sun
33min EB day 3
* kg(lbs) ♠=not good
Dead Lift
50(110) x 5
50(110) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 3 ♠
101(222) x 2 ♠
106(233) failure ♠
85(187) x 8 ♠
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+30(66) x 5
Cable Crunch
55(121) x 20
*17th workout this month
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11-26-2007 Mon
34min EB day 4
* kg(lbs) ♠=not good
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
93(205) x 1
95(209) x 5
96(212) x 4 ♠
105(231) x 1
Partial Btm3rd
90(198) x 4
85(187) x 6
Dip
+30(66) x 10
DB Incline BP
30(66) x 8
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+30(66) x 8
+30(66) x 8
Cable Crunch
55(121) x 20
*18th workout this month
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11-27-2007 Tue
47min EB day 5
* kg(lbs) ♠=not good
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
98(216) x 4 ♠
106(233) x 1 ♠
100(220) x 2 ♠
Partial Btm3rd
90(198) x 4
80(176) x 7
Dip
+35(77) x 10
DB Incline BP
30(66) x 10
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+30(66) x 8
+35(77) x 7
+30(66) x 7
Cable Crunch
55(121) x 20
*19th workout this month
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11-29-2007 Thu
56min EB day 1
* kg(lbs) ♠=not good
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 ♠
107(236) x 1
Samurai Break
115(253)
120(264)
125(275)
120(264)
Bench Press
95(209) x 5
Partial Btm3rd
90(198) x 4
DB Incline BP
30(66) x 10
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+30(66) x 8
+35(77) x 7
+30(66) x 8
Cable Crunch
55(121) x 20
*20th workout this month
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11-1 Started Dip as another cool down exercise.
11-2(night) I slept 10 hours.
11-10 Added Squat to cooling down exercises.
11-12 started increasing daily cal intake by 500kcal to 2,500kcal.
11-22 Only Dead Lift, recovering from a cold.
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Index