4-1-2008 Tue
EB day 2
31min
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
98(216) x 1
108(238) x 1
110(242) x 1
112(247) x 1
88(194) x 10
91(200) x 7
85(187) x 7
Weighted Chin-up
+10(22) x 5
+20(44) x 5
+30(66) x 5
+40(88) x 4
+25(55) x 9
+25(55) x 8
*1st workout this month
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4-2-2008 Wed
EB day 3
36min
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
98(216) x 1
108(238) x 1
110(242) x 1
112(247) x 1
91(200) x 9
92(203) x 7
88(194) x 6 +failure
Partial Btm Half
50(110) x 30
Weighted Chin-up
+10(22) x 5
+20(44) x 5
+35(77) x 5
+45(99) x 3
+35(77) x 5
+30(66) x 5
+20(44) x 8
Cable Crunch
55(121) x 20
*2nd workout this month
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4-5-2008 Sat
EB day 1
34min
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
109(240) x 1
111(245) x 1
113(249) x 1
100(220) x 5
101(222) x 4
93(205) x 6
Partial Btm Half
88(194) x 7
Weighted Chin-up
+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 5
*3rd workout this month
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4-6-2008 Sun
EB day 2
37min
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
109(240) x 1
98(216) x 6 +failure
105(231) x 2 +failure
95(209) x 6
Partial Btm Half
91(200) x 6
85(187) x 9
Weighted Chin-up
+10(22) x 5
+20(44) x 5
+32.5(72) x 5
+35(77) x 5
+20(44) x 10
+10(22) x 12
Cable Crunch
55(121) x 20
*4th workout this month
*out of gas(CNS)
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4-8-2008 Tue
EB day 1
26min
* kg(lbs) ♥=PR
Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
110(242) x 1
91(200) x 10 ♥
92(203) x 7
Partial Btm Half
80(176) x 10
Weighted Chin-up
+10(22) x 15
+10(22) x 15
+10(22) x 10
+10(22) x 10
*5th workout this month
*High Rep & Low Intensity
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4-10-2008 Thu
EB day 1
39min
* kg(lbs) ♥=PR
Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
110(242) x 1
113(249) x 1
116(256) x 1 ♥
117(258) failure
117(258) x 1 ♥
100(220) x 5
92(203) x 7
Partial Btm Half
85(187) x 8
Weighted Chin-up
+10(22) x 5
+20(44) x 5
+20(44) x 5
+20(44) x 5
+20(44) x 5
+20(44) x 5
+20(44) x 12
*6th workout this month
*2nd PR this month
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4-12-2008 Sat
EB day 1
40min
* kglbs) ♥=PR
Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
110(242) x 1
100(220) x 6 ♥
101(222) x 5
110(242) x 1
102(225) x 4
Partial Btm Half
91(200) x 7
70(154) x 15
Weighted Chin-up
+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
BW x 18
Cable Crunch
55(121) x 20
*7th workout this month
*3rd PR this month
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4-14-2008 Mon
EB day 1
22min
* kg(lbs) ♥=PR
Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
110(242) x 1
105(231) x 4 ♥
106(233) x 3
Partial Btm Half
95(209) x 6
80(176) x 13
Weighted Chin-up
+10(22) x 5
+20(44) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 5
*8th workout this month
*4th PR this month
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4-16-2008 Wed
EB day 1
25min
* kg(lbs) ♥=PR
Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
110(242) x 1
103(227) x 5 ♥
98(216) x 6
Partial Btm Half
95(209) x 6
85(187) x 10
Weighted Chin-up
+10(22) x 5
+20(44) x 5
+20(44) x 5
+20(44) x 5
+20(44) x 5
+20(44) x 5
*9th workout this month
*5th PR this month
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4-19-2008 Sat
EB day 1
41min
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
110(242) x 1
111(245) x 2 ♥
112(247) x 1 +failure
114(251) x 1
107(236) x 3 ♥
100(220) x 5
Partial Btm Half
96(212) x 5
88(194) x 8
Weighted Chin-up
+10(22) x 5
+20(44) x 5
+25(55) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 5
+30(66) x 5
+20(44) x 10
*10th workout this month
*6th and 7th PR this month
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4-21-2008 Mon
EB day 1
22min
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
93(205) x 1
100(220) x 1
110(242) x 1
101(222) x 5 ♠
95(209) x 6 ♠
Partial Btm Half
50(110) x 30
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+30(66) x 8
BW x 18
*11th workout this month
*Out of gas
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4-22-2008 Tue
EB day 2
28min
* kg(lbs)
Bench Press
65(143) x 5
75(165) x 5
95(209) x 1
102(225) x 1
112(247) x 1
98(216) x 6 ♠
99(218) x 5 ♠
Partial Btm Half
91(200) x 8
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+35(77) x 5
+40(88) x 4
+35(77) x 5
Cable Crunch
55(121) x 20
*12th workout this month
*Very weak
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4-27-2008 Sun
EB day 1
55min
* kg(lbs) ♥=PR
♠=not good
Dead Lift
80(176) x 5
110(242) x 5
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
130(286) x 1
98(216) x 7 ♥
100(220) x 5
95(209) x 6
Partial Btm Half
91(200) x 6
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+30(66) x 5
+35(77) x 5
+35(77) x 5
+35(77) x 5
Lat Pull Down rehab*
55(121) x 10
Cable Crunch
55(121) x 20
*13th workout this month
*8th PR this month
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4-29-2008 Tue
EB day 1
48min
* kg(lbs) ♠= not good
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
114(251) x 1
116(256) x 1
101(222) x 4
96(212) x 6
91(200) x 6 +failure
Partial Btm Half
80(176) x 10
Weighted Chin-up
+15(33) x 5
+25(55) x 5
+30(66) x 6
+30(66) x 6
+30(66) x 6
+30(66) x 5
+20(44) x 8
Lat Pull Down rehab*
55(121) x 10
Cable Crunch
55(121) x 20
*14th workout this month
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