1-1-2008 Tue
EB day 1
40min
* kg(lbs)
Dead Lift
80(176) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
101(222) x 1
91(200) x 8
92(203) x 7
93(205) x 6
Partial Btm Half
91(200) x 6
88(194) x 7
85(187) x 6
Weighted Chin-up
BW x 5
+10(22) x 5
+20(44) x 5
+30(66) x 5
+35(77) x 5
+30(66) x 5
+20(44) x 10
BW x 15
*1st workout this month
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1-2-2008 Wed
EB day 2
45min
* kg(lbs)
♠=not good
Dead Lift
80(176) x 5
100(220) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
101(222) x 1
92(203) x 8 *YES!!*
93(205) x 6
94(207) x 6
95(209) x 5
Partial Btm Half
91(200) x 5
91(200) x 5
88(194) x 7
Weighted Chin-up
BW x 5
+10(22) x 5
+20(44) x 5
+32.5(72) x 5
+37.5(83) x 4 ♠
+30(66) x 6
+20(44) x 10
BW x 15
Cable Crunch
55(121) x 20
*2nd workout this month
*Strength of Oct 11th
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1-5-2008 Sat
EB day 1
56min
* kg(lbs) ♥=PR
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
102(225) x 1
93(205) x 8 ♥
94(207) x 6
95(209) x 5
96(212) x 5
Partial Btm Half
90(198) x 7 +failure
90(198) x 6
90(198) x 5 +neg
85(187) x 9
*vid shooting
Weighted Chin-up
BW x 5
+10(22) x 5
+20(44) x 5
+35(77) x 5
+40(88) x 4
+40(88) x 3
+30(66) x 8
+20(44) x 11
BW x 15
*3rd workout this month
*1st PR since Nov 3, 2007
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1-8-2008 Tue
EB day 1
51min
* kg(lbs)
Dead Lift
80(176) x 5
100(220) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
102(225) x 1
94(207) x 7 +failure
95(209) x 6
96(212) x 5
Partial Btm Half
91(200) x 6
91(200) x 5
91(200) x 5
88(194) x 6
Weighted Chin-up
+10(22) x 5
+20(44) x 5
+30(66) x 5
+32.5(72) x 5
+32.5(72) x 5
+30(66) x 5
+20(44) x 11
Cable Crunch
55(121) x 20
*4th workout this month
*so close to new 8RM
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1-10-2008 Thu
EB day 1
47min
* kg(lbs) ♥=PR
Dead Lift
80(176) x 5
110(242) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
102(225) x 1
91(200) x 9 ♥
92(203) x 7
93(205) x 6
94(207) x 5
Partial Btm Half
91(200) x 5
91(200) x 4
88(194) x 6
85(187) x 7
85(187) x 7
Weighted Chin-up
BW x 5
+10(22) x 5
+20(44) x 5
+25(55) x 5
+25(55) x 5
+25(55) x 5
+25(55) x 5
+25(55) x 5
+25(55) x 5
+25(55) x 8
*5th workout this month
*2nd PR this year, haha
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1-12-2008 Sat
EB day 1
40min
* kg(lbs) ♥=PR
Dead Lift
80(176) x 5
120(264) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
102(225) x 1
92(203) x 9 ♥
93(205) x 7
94(207) x 6
95(209) x 5
Partial Btm Half
91(200) x 5
88(194) x 6
88(194) x 6
Weighted Chin-up
BW x 5
+10(22) x 5
+20(44) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 8
+25(55) x 8
BW x 15
Cable Crunch
55(121) x 20
*6th workout this month
*3rd PR
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1-14-2008 Mon Holiday
EB day 1
55min
* kg(lbs)
Dead Lift
80(176) x 5
105(231) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
102(225) x 1
93(205) x 8 +failure
94(207) x 6
95(209) x 6
96(212) x 5
Partial Btm Half
92(203) x 5
90(198) x 5
90(198) x 5 +failure
80(176) x 10
Weighted Chin-up
BW x 5
+10(22) x 5
+20(44) x 5
+30(66) x 8
+35(77) x 5
+30(66) x 7
+30(66) x 5
+20(44) x 10
BW x 15
*7th workout this month
*so close to new 9RM
*Coming-of-Age Day
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1-16-2008 Wed
EB day 1
40min
* kg(lbs) ♥=PR
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
102(225) x 1
94(207) x 8 ♥
95(209) x 5 ♠
96(212) x 5
97(214) x 4
Partial Btm Half
92(203) x 5
90(198) x 5
80(176) x 10
Weighted Chin-up
BW x 5
+10(22) x 5
+20(44) x 5
+30(66) x 8
+30(66) x 7
+30(66) x 7
+25(55) x 8
+10(22) x 13
Cable Crunch
55(121) x 20
*8th workout this month
*4th PR this year
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1-19-2008 Sat
EB day 1
45min
* kg(lbs) ♥=PR
Dead Lift
80(176) x 5
110(242) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
102(225) x 1
95(209) x 8 ♥
96(212) x 5
97(214) x 5
98(216) x 4
Partial Btm Half
93(205) x 5
91(200) x 5
86(189) x 7
70(154) x 18
Weighted Chin-up
BW x 5
+10(22) x 5
+20(44) x 5
+35(77) x 6
+40(88) x 4
+40(88) x 3
+30(66) x 7
+20(44) x 12
+10(22) x 13
Cable Crunch
55(121) x 20
*9th workout this month
*5th PR this year
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1-21-2008 Mon
EB day 1
44min
* kg(lbs) ♥=PR
Dead Lift
90(198) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
102(225) x 1
90(198) x 10 ♥
91(200) x 7 ♠
92(203) x 6 ♠
93(205) x 5 ♠
Partial Btm Half
85(187) x 8
80(176) x 10
Weighted Chin-up
BW x 5
+10(22) x 5
+20(44) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 7
BW x 18
*10th workout this month
*6th PR this year
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1-23-2008 Wed
EB day 1
44min
* kg(lbs)
Dead Lift
80(176) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
102(225) x 1
91(200) x 9
92(203) x 7
93(205) x 5 ♠
94(207) x 4 ♠
Partial Btm Half
91(200) x 5
88(194) x 6
85(187) x 6
Weighted Chin-up
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
+10(22) x 10
*total 110 reps
Cable Crunch
55(121) x 20
*11th workout this month
*completed BW 10x10
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1-25-2008 Fri
EB day 1
57min
* kg(lbs)
Dead Lift
80(176) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
102(225) x 1
92(203) x 9
93(205) x 7
94(207) x 4 +failure ♠
95(209) x 5
Partial Btm Half
91(200) x 4 ♠
91(200) x 5
88(194) x 5 ♠
80(176) x 10
70(154) x 10
Weighted Chin-up
+5（11) x 10
+5（11) x 10
+5（11) x 10
+5（11) x 10
+5（11) x 10
+5（11) x 10
+5（11) x 10
+5（11) x 10
+5（11) x 10
+5（11) x 10
+15(33) x 10
+5（11) x 10
*total 120 reps
*12th workout this month
*completed +5(11) 10x10
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1-27-2008 Sun
EB day 1
56min
* kg(lbs)
Dead Lift
80(176) x 5
110(242) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
103(227) x 1
93(205) x 8 +failure Almost!!
94(207) x 6
95(209) x 5 ♠
96(212) x 4 ♠
93(205) x 5
Partial Btm Half
90(198) x 5
85(187) x 7
80(176) x 9
Weighted Chin-up
+10(22) x 10
+10(22) x 10
+10(22) x 10
+10(22) x 10
+10(22) x 10
+10(22) x 10
+10(22) x 10
+10(22) x 10
+10(22) x 10
+10(22) x 10
+10(22) x 10
BW x 11
*total 121 reps
Cable Crunch
55(121) x 20
*13th workout this month
*completed +10(22) 10x10
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1-29-2008 Tue
EB day 1
49min
* kg(lbs) ♠=not good
Dead Lift
80(176) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
103(227) x 1
94(207) x 8 ....hmm
95(209) x 5 ♠
96(212) x 5
97(214) x 4
Partial Btm Half
93(205) x 5
91(200) x 5
88(194) x 6
Weighted Chin-up
BW x 5
+10(22) x 5
+20(44) x 5
+30(66) x 5
+35(77) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 5
+20(44) x 11
BW x 16
*14th workout this month
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1-31-2008 Thu
EB day 1
51min
* kg(lbs)
Dead Lift
80(176) x 5
100(220) x 5
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
103(227) x 1
95(209) x 7 failure ♠
96(212) x 5
97(214) x 5
98(216) x 4
95(209) x 5
Partial Btm Half
91(200) x 5
80(176) x 9
Weighted Chin-up
BW x 5
+10(22) x 5
+20(44) x 10
+20(44) x 10
+20(44) x 10
+20(44) x 10
+20(44) x 7
+20(44) x 5
BW x 12
Cable Crunch
55(121) x 20
*15th workout this month
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Early January w/o, turned out to be every-other-day-bench.
Started 10x10 Chin-up trials, Good for brachialis tendons.
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Index