3-2-2008 Sun
EB day 1
56min
* kg(lbs) ♥=PR

Dead Lift
100(220) x 5

Bench Press
65(143) x 5
75(165) x 5
92(203) x 1
98(216) x 1
106(233) x 1
109(240) x 2 ♥
110(242) x 2 ♥
112(247) x 1
98(216) x 5
96(212) x 5
94(207) x 5
Partial Btm Half
91(200) x 5
91(200) x 5

Weighted Chin-up
BW x 5
+10(22) x 5
+20(44) x 5
+25(55) x 5
+25(55) x 5
+30(66) x 5
+35(77) x 5
+30(66) x 5
+30(66) x 5

Cable Crunch
55(121) x 20

*1st workout this month
*1st PR:
 2RM => 2kg(4.4lbs) UP

3-4-2008 Tue
EB day 1
37min
* kg(lbs)




Bench Press
65(143) x 5
75(165) x 5
92(203) x 1
98(216) x 1
105(231) x 1
91(200) x 9 +failure
92(203) x 6 ♠
93(205) x 5 ♠
Partial Btm Half
91(200) x 5
91(200) x 5




Weighted Chin-up
BW x 5
+10(22) x 5
+20(44) x 5
+27.5(60.5) x 5
+32.5(72) x 5
+37.5(83) x 4 ♠
+42.5(94) x 2 ♠




*2nd workout this month

3-7-2008 Fri
EB day 1
41min
* kg(lbs)




Bench Press
65(143) x 5
75(165) x 5
92(203) x 1
98(216) x 1
107(236) x 1
98(216) x 6 ♠
99(218) x 4 ♠
100(220) x 4
98(216) x 4
Partial Btm Half
95(209) x 4
95(209) x 4
93(205) x 5


Weighted Chin-up
BW x 5
+10(22) x 5
+20(44) x 5
+30(66) x 5
+32.5(72) x 5
+35(77) x 5
+40(88) x 3
+40(88) x 3
+30(66) x 6 ♠
BW x 15


*3rd workout this month

3-9-2008 Sun
EB day 1
21min
* kg(lbs)

Dead Lift
100(220) x 5

Bench Press
65(143) x 5
75(165) x 5
92(203) x 1
98(216) x 1
108(238) x 1
92(203) x 8 ♠








Weighted Chin-up
+BW x 5
+10(22) x 5
+20(44) x 5

*4th workout this month
*broken off w/o

3-10-2008 Mon
EB day 2
27min
* kg(lbs)




Bench Press
65(143) x 5
75(165) x 5
92(203) x 1
98(216) x 1
108(238) x 1
111(245) x 1
113(249) x 1
93(205) x 8
Partial Btm Half
80(176) x 10





Weighted Chin-up
+10(22) x 5
+20(44) x 5
+32.5(72) x 8
+35(77) x 6
+20(44) x 10





Cable Crunch
55(121) x 20

*5th workout this month

3-12-2008 Wed
EB day 1
38min
* kg(lbs) ♥=PR

Dead Lift
80(176) x 1
100(220) x 1
120(264) x 1
130(286) x 1
140(308) x 1

Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
110(242) x 1
112(247) x 1
115(253) x 1 ♥
95(209) x 8
Partial Btm Half
85(187) x 10




Weighted Chin-up
+10(22) x 5
+20(44) x 5
+30(66) x 1
+40(88) x 1
+50(110) x 1
+52.5(116) x 1
+40(88) x 4
+30(66) x 7



*6th workout this month
*2nd PR

3-13-2008 Thu
EB day 2
12min
* kg(lbs)








Bench Press
65(143) x 5
75(165) x 5
94(207) x 1
101(222) x 1
111(245) x failure ♠








Weighted Chin-up
+10(22) x 5










*7th workout this month
*Cut it short

3-14-2008 Fri
EB day 3
42min
* kg(lbs)

Dead Lift
80(176) x 1
110(242) x 1
120(264) x 1
130(286) x 1
140(308) x 1
150(330) x 1

Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
108(238) x 1
94(207) x 8
95(209) x 7
Partial Btm Half
88(194) x 9
85(187) x 9



Weighted Chin-up
+10(22) x 5
+20(44) x 5
+30(66) x 1
+40(88) x 1
+50(110) x 1
+35(77) x 6
+30(66) x 8




*8th workout this month

3-18-2008 Tue
EB day 1
44min
* kg(lbs)








Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
108(238) x 1
110(242) x 2
112(247) x 1
96(212) x 6
97(214) x 4
98(216) x 4
Partial Btm Half
91(200) x 5
88(194) x 7

Weighted Chin-up
+10(22) x 5
+20(44) x 5
+30(66) x 1
+40(88) x 1
+50(110) x 1
+50(110) x 1
+40(88) x 4
+40(88) x 4
+30(66) x 8


*9th workout this month

3-21-2008 Fri
EB day 1
40min
* kg(lbs)








Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
108(238) x 1
111(245) x 1
112(247) x 1
100(220) x 4 ♠
101(222) x 4
Partial Btm Half
95(209) x 4
95(209) x 4
91(200) x 5

Weighted Chin-up
+10(22) x 5
+20(44) x 5
+30(66) x 1
+40(88) x 1
+50(110) x 1
+50(110) x 1
+40(88) x 4
+30(66) x 8

Cable Crunch
55(121) x 20

*10th workout this month

3-23-2008 Sun
EB day 1
53min
* kg(lbs) ♠=not good

Dead Lift
90(198) x 1
120(264) x 1
135(297) x 1
145(319) x 1

Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
110(242) x 1
112(247) x 1
113(249) x 1
105(231) x 2 ♠
106(233) x 2
107(236) x 1 ♠
108(238) x 1
95(209) x 6
Partial Btm Half
88(194) x 7
80(176) x 10




Weighted Chin-up
+10(22) x 5
+20(44) x 5
+30(66) x 1
+40(88) x 1
+50(110) x 1
+52.5(116) x 1
+42.5(94) x 4
+42.5(94) x 3
+30(66) x 8
+20(44) x 10

*11th workout this month

3-27-2008 Thu
EB day 1
30min
* kg(lbs)  ♠=not good







Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
98(216) x 1
108(238) x 1
94(207) x 8 +failure
95(209) x 5 ♠
96(212) x 4 ♠
Partial Btm Half
91(200) x 6









Weighted Chin-up
+10(22) x 5
+20(44) x 5
+30(66) x 5
+40(88) x 4
+45(99) x 2
+30(66) x 4 ♠




*12th workout this month
*out of gas

3-29-2008 Sat
EB day 1
67min *shooting a vid
* kg(lbs) ♥=PR
♠=not good






Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
98(216) x 1
108(238) x 1
111(245) x 1
112(247) x 1
Samurai Break
125(275)
130(286)
135(297)
140(308) ♥
Bench Press
100(220) x 3 ♠
Partial Btm Half
90(198) x 4 ♠
80(176) x 12


Weighted Chin-up
+10(22) x 5
+20(44) x 5
+30(66) x 3
+40(88) x 3
+52.5(116) x 1
+40(88) x 3
+40(88) x 3
+30(66) x 8


*13th workout this month
*Samurai Break PR

3-31-2008 Mon
EB day 1
28min
* kg(lbs)







Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
108(238) x 1
110(242) x 1
112(247) x 1
85(187) x 10
85(187) x 9











Weighted Chin-up
+10(22) x 5
+20(44) x 5
+30(66) x 10
+20(44) x 10
+20(44) x 10




*14th workout this month
*high-rep day