Day 13 - Upper Back, Traps

1. V-bar pulldowns - 80x12, 80x12, 110x3, 140x7, 140x7
2. Pull-ups* - 172x6, 172x5, 160x8
3. Barbell Shrugs - 135x12, 135x12, 225x15, 225x14, 225x15
4. Crunches - 2 sets
5. Leg lift crunches - 1 set
6. Alternating DB curls - 40x6


Today's total - 21,002 pounds

Time Off For Healing

I had to take a break. I strained my lower back really bad during the last workout I did on 2/1/2007.

I didn't do more weight than usual for me or anything, but I'm guessing when I did the Leg Press sled, my form was poor and I rounded my lower back and didn't keep it tight against the seatback. Either way, I hurt myself very bad and I spent the next 2 weeks recovering. I was out of town a week as well. Then, my workout partner was out of town a week. So, it's been a crappy 3 weeks of no workouts, but we did get back to it today.

Day 12 - Legs

1. Squats - 135x10, 135x10, 185x3, 225x8, 245x8, 245x8
2. Leg Press - 540x8, 630x6

Today's total = 17,075 pounds

Day 11 - Chest

1. Flat BB Bench Press - 135x10, 165x8, 185x4, 205x3, 225x2, 205x6, 185x7, 165x8, 135x6
2. Incline DB Press - 70x4, 65x4
3. Dips* - 200x9

Today's total = 12,010 pounds




*body weight only

Day 10 - Abs, Biceps, Traps

1. Cable crunches - 80x10, 80x12, 80x12 = 2720
2. Incline Sit-ups - 10 reps, 10 reps
3. Decline leg raise to pike - 8 reps, 8 reps
4. Standing alt. db curls - 25x8, 35x3, 45x6, 45x4L5R = 1555
5. Standing BB curls - 55x10, 85x8, 85x4 = 1570
6. Hammer curls - 40x7L8R = 600
7. BB shrugs - 135x10, 225x8, 225x8, 225x12 = 7650

Today's total - 11,375

Day 9 - Shoulders

1. Seated DB Press * - 25x10, 35x10, 45x5, 55x2, 65x3L/60x4R, 60x5, 60x6 = 3625
2. Side lateral raises - 20x8, 20x8, 20x8 = 960
3. Rear lateral raises - 30x8, 30x10 = 1080
4. Standing alt. db curls - 30x10, 40x6 = 1080

Today's total = 6,745 pounds



* Accidentally grabbed the wrong weight with left hand on one set.

Was out of town this week

I did some push-ups, sit-ups, and crunches each night while I was out of town for work.