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2007   Index

  Jul Aug Sep 
8-1-2007 Wed
60min
*  kg(lbs)




Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
98(216) x 1
94(207) x 7 ♥
95(209) x 6
105(231) x 2
109(240) x 1
95(209) x 4

Partial Btm3rd
90(198) x 4
85(187) x 5
80(176) x 7

CG BP
60(132) x 10

Weighted Chin-up 
+10(22) x 5
+15(33) x 5
+25(55) x 8
+30(66) x 4
+30(66) x 4
+30(66) x 3
+27.5(61) x 4

Leg Extension
50(110) x 15

Leg Curl
40(88) x 15

Cable Crunch
55(121) x 15

8-4-2007 Sat
48min
* kg(lbs)

Dead Lift
60(132) x 10

Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
101(222) x 4 +failure
101(222) x 4
110(242) x 1
100(220) x 3
98(216) x 3


Partial Btm3rd
90(198) x 4
87(192) x 5





Weighted Chin-up
+10(22) x 5
+15(33) x 5
+27.5(61) x 7
+30(66) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 4
+30(66) x 4






Cable Crunch
55(121) x 15

8-5-2007 Sun
53min
* kg(lbs)

Dead Lift
60(132) x 10

Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
95(209) x 1
98(216) x 5 +failure
99(218) x 4
109(240) x1
98(216) x 4



Partial Btm3rd
90(198) x 4
87(192) x 5
80(176) x 8

CG BP
50(110) x 10

Weighted Chin-up
+10(22) x 5
+15(33) x 5
+25(55) x 9
+25(55) x 8
+25(55) x 6
+25(55) x 6








Cable Crunch
55(121) x 15

8-7-2007 Tue
45min
* kg(lbs)

Dead Lift
60(132) x 5
70(154) x 5
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 4
103(227) x 3
110(242) x 1
100(220) x 3 +failure
95(209) x 4

Partial Btm3rd
90(198) x 4
87(192) x 5
80(176) x 8

CG BP
50(110) x 10

Weighted Chin-up
+10(22) x 5
+15(33) x 5
+27.5(61) x 8 ♥
+30(66) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 4

Leg Extension
55(121) x 12

Leg Curl
42.5(94) x 10

Cable Crunch
55(121) x 15

8-9-2007 Thu
52min
* kg(lbs)

Dead Lift
50(110) x 10

Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
95(209) x 1
98(216) x 5
100(220) x 4
110(242) x 1
100(220) x 2 +failure



Partial Btm3rd
95(209) x 3
93(205) x 3
90(198) x 3
87(192) x 3
85(187) x 5


Weighted Chin-up
+10(22) x 5
+15(33) x 5
+30(66) x 7 ♥
+30(66) x 6
+30(66) x 5
+30(66) x 4
+30(66) x 5







Cable Crunch
55(121) x 15

8-10-2007 Fri
51min
* kg(lbs)

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 1
90(198) x 8 ♥
91(200) x 7
105(231) x 1
109(240) x failure
90(198) x 6

Partial Btm3rd
80(176) x 9
80(176) x 6
60(132) x 20


Weighted Chin-up
+10(22) x 5
+15(33) x 5
27.5(61) x 8
25(55) x 6
20(44) x 8
20(44) x 8


Barbell Bent Row
60(132) x 10




Cable Crunch
55(121) x 20

8-12-2007 Sun
69min
* kg(lbs)

Dead Lift
60(132) x 10

Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
95(209) x 1
98(216) x 6 ♥
99(218) x 4
110(242) x 1
100(220) x 3
98(216) x 4


Partial Btm3rd
95(209) x 3
90(198) x 4
87(192) x 5
80(176) x 7

Weighted Chin-up
+10(22) x 5
+15(33) x 5
27.5(61) x 8
30(66) x 5
30(66) x 5
35(77) x 3
35(77) x 3

Leg Extension
60(132) x 12

Leg Curl
40(88) x 15

Cable Crunch
55(121) x 15

Dead Lift
90(198) x 1
100(220) x 1
105(231) x 1
110(242) x 1
115(253) x 1
120(264) x 1
125(275) x 1

8-14-2007 Tue
??min
* kg(lbs)

Dead Lift
60(132) x 10

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 4
103(227) x 2 +failure
110(242) x 1
100(220) x 3
98(216) x 3
95(209) x 4 +failure

Partial Btm3rd
90(198) x 3
85(187) x 5
80(176) x 8

Weighted Chin-up
+10(22) x 5
+15(33) x 5
27.5(61) x 8
27.5(61) x 7
27.5(61) x 6
27.5(61) x 5
27.5(61) x 5

Barbell Bent Row
60(132) x 10




Cable Crunch
55(121) x 15

8-16-2007 Thu
56min
* kg(lbs)

Dead Lift
60(132) x 10

Bench Press
65(143) x 5
75(165) x 5
99(218) x 4 +failure
100(220) x 3
109(240) x 1
105(231) x 2
100(220) x 3


Partial Btm3rd
95(209) x 3
90(198) x 4
85(187) x 5

CG BP
60(132) x 10

Weighted Chin-up
+10(22) x 5
+15(33) x 5
+30(66) x 8 ♥
+30(66) x 6
+35(77) x 4
+35(77) x 4
+35(77) x 3
+30(66) x 6






Cable Crunch
55(121) x 15

8-17-2007 Fri
60min
* kg(lbs)

Dead Lift
60(132) x 10

Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
95(209) x 6
100(220) x 3
109(240) x 1
95(209) x 4
90(198) x 6
80(176) x 8
80(176) x 6

Partial Btm3rd
70(154) x 12



Weighted Chin-up
+10(22) x 5
+15(33) x 5
+30(66) x 8
+37.5(83) x 4 ♥
+40(88) x 3 ♥
+30(66) x 5
+30(66) x 5

Leg Extension
60(132) x 10
60(132) x 5
Leg Curl
45(99) x 10

Cable Crunch
55(121) x 15

8-19-2007 Sun
49min
* kg(lbs)

Dead Lift
60(132) x 10


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 4 ♥
105(231) x 2
110(242) x 1
101(222) x 3
95(209) x 5
90(198) x 7

Partial Btm3rd
80(176) x 9




Weighted Chin-up
+10(22) x 5
+15(33) x 5
+30(66) x 7 +failure
+35(77) x 5 ♥
+30(66) x 5
+30(66) x 5
+30(66) x 5

Hammer Curl
*tricep bar
26(57) x 10
21(46) x 10









Cable Crunch
55(121) x 20

8-20-2007 Mon
54min
* 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
96(212) x 1
99(218) x 4 +failure
100(220) x 4
105(231) x 1 +failure
109(240) x failure
95(209) x 4 +failure



Partial Btm3rd
85(187) x 7
60(132) x 25



Weighted Chin-up
+15(33) x 5 *5kg up
+20(44) x 5 *5kg up
+30(66) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 6














Cable Crunch
55(121) x 20

8-22-2007 Wed
53min
* 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
99(218) x 1
101(222) x 4
102(225) x 3
109(240) x 1
96(212) x 4
90(198) x 6


Partial Btm3rd
85(187) x 6




Weighted Chin-up
+15(33) x 5
+20(44) x 5
+35(77) x 6 ♥
+32.5(72) x 5
+30(66) x 5
+30(66) x 5

Leg Extension
70(154) x 5
70(154) x 5
70(154) x 4

Leg Curl
45(99) x 5
45(99) x 5






Cable Crunch
55(121) x 15

8-24-2007 Fri
83min
* 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
96(212) x 1
101(222) x 5 ♥
104(229) x 3
111(245) x 1
111(245) x 1
102(225) x 3
100(220) x 3
95(209) x 4 +failure
90(198) x 6
Partial Btm3rd
85(187) x 6
80(176) x 8
70(154) x 12
70(154) x 12

Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 8
+32.5(72) x 5
+32.5(72) x 5
+32.5(72) x 4
+30(66) x 5
+25(55) x 6
+25(55) x 5

Barbell Bent Row
60(132) x 10
60(132) x 9

Leg Extension
70(154) x 6
70(154) x 6
70(154) x 6
Leg Curl
45(99) x 10

Cable Crunch
55(121) x 15

8-28-2007 Tue
47min
* 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
98(216) x 5
100(220) x 3
109(240) x 1
105(231) x 2
100(220) x 3



Partial Btm3rd
95(209) x 3
90(198) x 4



Weighted Chin-up
+15(33) x 5
+20(44) x 5
30(66) x 8
35(77) x 5
40(88) x 3
35(77) x 4
30(66) x 5














Cable Crunch
55(121) x 20

8-29-2007 Wed
55min
* kg(lbs)

Dead Lift
70(154) x 5
80(176) x 5

Bench Press
65(143) x 5
75(165) x 5
88(194) x 1
93(205) x 1
96(212) x 6
96(212) x 4
105(231) x 1
109(240) x 1
97(214) x 3


Partial Btm3rd
90(198) x 5
85(187) x 5
60(132) x 20


Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 8
+30(66) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 5





Leg Extension
70(154) x 7
70(154) x 5

Leg Curl
50(110) x 5
45(99) x 5

Cable Crunch
55(121) x 20

8-31-2007 Fri
60min
* 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 5
100(220) x 3
109(240) x 1
100(220) x 3
92(203) x 5

Partial Btm3rd
90(198) x 4
85(187) x 4
80(176) x 7
75(165) x 10

Weighted Chin-up
+15(33) x 5
+20(44) x 5
+30(66) x 8
+35(77) x 4
+35(77) x 4
+35(77) x 4
+30(66) x 5

Barbell Bent Row
65(143) x 7
65(143) x 6

Leg Extension
70(154) x 5
70(154) x 5
70(154) x 5
Leg Curl
50(110) x 5
47.5(105) x 5

Cable Crunch
55(121) x 20
total 17 sessions in August