12-1-2007 Sat
EB day 1
65min *too long
* kg(lbs)
Dead Lift
80(176) x 5
100(220) x 5
120(264) 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
107(236) x 1
109(240) x 1
Samurai Break
120(264)
125(275)
130(286)
Bench Press
100(220) x 3
Partial Btm3rd
90(198) x 4
80(176) x 9
Dip
+30(66) x 10
DB Incline BP
30(66) x 10
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+32.5(72) x 9
+35(77) x 7
+35(77) x 6
Cable Crunch
55(121) x 20
*1st workout this month
|
12-2-2007 Sun
EB day 2
70min *vid shooting
* kg(lbs) ♥=PR
Dead Lift
80(176) x 5
110(242) x 5 *vid
130(286) x 3 *vid
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
Samurai Break
120(264)
127(280)
133(292) ♥
137(302) ♥ *vid
Bench Press
90(198) x 7
Dip
+30(66) x 10 *vid
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+30(66) x 9
+30(66) x 9
Cable Crunch
55(121) x 20
*2nd workout this month
|
12-5-2007 Wed
EB day 1
28min
* 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
105(231) x 1 +failure ♠
107(236) failure ♠
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
*3rd workout this month
*break off
*incomplete recovery
|
12-6-2007 Thu
EB day 2
37min
* kg(lbs) ♠=not good
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 4 ♠
100(220) x 1
105(231) x 1 ♠
Samurai Break
115(253)
120(264)
125(275)
Bench Press
90(198) x 5 ♠
Partial Btm3rd
80(176) x 8
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+30(66) x 10
+35(77) x 6 ♠ *slack*
+30(66) x 8
Cable Crunch
55(121) x 20
*4th workout this month
|
12-8-2007 Sat
EB day 1
59min
* 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 3 ♠
100(220) x 2 ♠
105(231) failure ♠
Samurai Break
115(253)
120(264)
115(253)
Bench Press
98(216) x 2
90(198) x 5
Partial Btm3rd
80(176) x 8
DB Incline BP
30(66) x 10 *vid
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+35(77) x 8
+40(88) x 4 ♠
+40(88) x 3 ♠
+40(88) x 3
+30(66) x 8
*5th workout this month
*Grrrr........
|
12-10-2007 Mon
EB day 1
20min
* kg(lbs)
Bench Press
50(110) x 10
60(132) x 10
70(154) x 10
Partial Btm3rd
70(154) x 10
70(154) x 10
Weighted Chin-up
BW x 10
+10(22) x 10
+20(44) x 10
+15(33) x 10
+10(22) x 10
Cable Crunch
55(121) x 20
*6th workout this month
*Active Rest
|
12-11-2007 Tue
EB day 2
47min
* 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
105(231) failure ♠
Samurai Break
115(253)
120(264)
125(275)
Bench Press
105(231) failure ♠
85(187) x 7
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+35(77) x 5
+40(88) x 5
+35(77) x 7
Cable Crunch
55(121) x 20
*7th workout this month
|
12-13-2007 Thu
EB day 1
40min
* 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
90(198) x 5 ♠
103(227) failure ♠
Samurai Break
115(253)
120(264)
Bench Press
90(198) x 5
Partial Btm3rd
80(176) x 8
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+30(66) x 8
+35(77) x 6 ♠
*8th workout this month
|
12-15-2007 Sat
EB day 1
52min
* kg(lbs)
♠=not good
Dead Lift
80(176) x 5
100(220) x 10
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 ♠
96(212) x 3 ♠
105(231) failure ♠
Samurai Break
115(253)
Bench Press
90(198) x 5
Partial Btm3rd
85(187) x 5
50(110) x 20
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+30(66) x 5
+35(77) x 5 ♠
+40(88) x 3
Cable Crunch
55(121) x 20
*9th workout this month
|
12-16-2007 Sun
EB day 2
44min
* kg(lbs)
♠=not good
Dead Lift
80(176) x 5
Bench Press
70(154) x 5
80(176) x 5
90(198) x 1
95(209) x 1
100(220) x 1
98(216) x 4 ♠
99(218) x 2 ♠
105(231) x 1
Samurai Break
120(264)
Bench Press
95(209) x 4
Partial Btm3rd
90(198) x 3 + 2
80(176) x 8
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+30(66) x 5
+35(77) x 5
+30(66) x 5
Cable Crunch
55(121) x 20
*10th workout this month
*added 5kg to BP warming up
|
12-17-2007 Mon
EB day 3
40min
* kg(lbs)
♠=not good
Dead Lift
80(176) x 5
Bench Press
70(154) x 5
80(176) x 5
90(198) x 1
95(209) x 1
100(220) x 1
93(205) x 6 ♠
94(207) x 4 ♠
103(227) x 1
Samurai Break
120(264)
Bench Press
90(198) x 5 + failure
Partial Btm3rd
83(183) x 5
Incline DB BP
30(66) x 10
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+30(66) x 8
+30(66) x 5 ♠
+30(66) x 5 ♠
Cable Crunch
55(121) x 20
*11th workout this month
|
12-19-2007 Wed
EB day 1
50min
* kg(lbs)
♠=not good
Dead Lift
80(176) x 5
100(220) x 5
Bench Press
70(154) x 5
80(176) x 5
90(198) x 1
95(209) x 1
98(216) x 4 ♠
100(220) x 3 ♠ *box
105(231) x 1
Samurai Break
120(264)
Bench Press
98(216) x 2 ♠
95(209) x 2*no int
Partial Btm Half
90(198) x 3 + 2
70(154) x 15
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+35(77) x 5
+40(88) x 3 ♠
+30(66) x 8
BW x 15
Cable Crunch
55(121) x 20
*12th workout this month
|
12-20-2007 Thu
EB day 2
51min
* kg(lbs)
♠=not good
Dead Lift
90(198) x 5
Bench Press
70(154) x 5
80(176) x 5
88(194) x 1
93(205) x 1
95(209) x 5 ♠
96(212) x 3 ♠
103(227) x 1
106(233) x 1 ♠
Samurai Break
120(264)
Bench Press
96(212) x 3 ♠
90(198) x 5
Partial Btm Half
72(159) x 13
72(159) x 7
72(159) x 5
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+35(77) x 5
+35(77) x 5 ♠
+30(66) x 8
+20(44) x 12
Cable Crunch
55(121) x 20
*13th workout this month
|
12-22-2007 Sat
EB day 1
54min
* kg(lbs)
♠=not good
Dead Lift
90(198) x 5
Bench Press
70(154) x 5
80(176) x 5
93(205) x 1
98(216) x 1
100(220) x 3 ♠
101(222) x 2 ♠
106(233) x 1 ♠
Samurai Break
120(264)
Bench Press
100(220) x 2 ♠
100(220) x 2 ♠
95(209) x 3 ♠
90(198) x 4 *no int
Partial Btm Half
80(176) x 8
80(176) x 7
80(176) x 5
Weighted Chin-up
BW x 5
+15(33) x 5
+25(55) x 5
+30(66) x 8 ♠
+40(88) x 3 ♠
+35(77) x 6 ♠
+30(66) x 8
*14th workout this month
|
12-23-2007 Sun
EB day 2
48min
* kg(lbs)
♠=not good
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
90(198) x 7 ♠
91(200) x 6
92(203) x 5
Partial Btm Half
90(198) x 4
85(187) x 6
Weighted Chin-up
+10(22) x 5
+20(44) x 5
+30(66) x 9
+22.5(49.5) x 10 *wrong plate
+20(44) x 10
Cable Crunch
55(121) x 20
*15th workout this month
*reduced warming up load
|
12-24-2007 Mon
EB day 3
52min
* kg(lbs)
♠=could do better
Dead Lift
50(110) x 5
80(176) x 5
110(242) x 6
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 7 +failure
92(203) x 6
93(205) x 4 +failure ♠
Partial Btm Half
90(198) x 5
85(187) x 7
80(176) x 6
80(176) x 5 *no int
80(176) x 7
Weighted Chin-up
+10(22) x 5
+20(44) x 5
+35(77) x 5
+40(88) x 3
+30(66) x 8
+20(44) x 10
Cable Crunch
55(121) x 20
*16th workout this month
*Better than previous day
It's been a lont time
|
12-26-2007 Wed
EB day 1
55min
* kg(lbs)
♠=not good
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
92(203) x 7
93(205) x 5 ♠
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 6
85(187) x 6
85(187) x 5
Weighted Chin-up
+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
+30(66) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 5
*10 x 5 complete*
*17th workout this month
*Volume challenge
|
12-27-2007 Thu
EB day 2
42min
* kg(lbs)
♠=not good
Dead Lift
50(110) x 10
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
101(222) x 1
93(205) x 6 ♠
94(207) x 4 ♠
95(209) x 4 ♠
95(209) x 4
95(209) x 3
Partial Btm Half
92(203) x 4
90(198) x 3
88(194) x 4 *no int
88(194) x 5
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
Cable Crunch
55(121) x 20
*18th workout this month
|
12-29-2007 Sat
EB day 1
42min
* kg(lbs)
Dead Lift
50(110) x 10
Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
101(222) x 1
94(207) x 7
95(209) x 5
96(212) x 4
Partial Btm Half
93(205) x 4
93(205) x 4
91(200) x 5
88(194) x 5 *no int
88(194) x 7
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
+20(44) x 8
*active rest
Cable Crunch
55(121) x 20
*19th workout this month
*no ♠ set
|
12-30-2007 Sun
EB day 2
45min
* kg(lbs)
Dead Lift
50(110) x 10
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 7
93(205) x 5
94(207) x 5
95(209) x 4
Partial Btm Half
95(209) x 3
92(203) x 4
88(194) x 5
85(187) x 6
Weighted Chin-up
BW x 5
+10(22) x 5
+10(22) x 5 *wrong plate
+20(44) x 5
+20(44) x 5
+20(44) x 5
+20(44) x 5
*active rest
*20th workout this month
*Step back a little
|
|
Index