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Friday 11-20-09 Stationary Bike - 35 minutes Abs - 20 lbs. x 50 reps x 3 sets Friday 11-13-09 Stationary Bike - 35 minutes Wednesday 11-11-09 Rotator Cuff - 5 lbs. x 10 reps x 2 sets Floor Press - med. grip / fat bar sleeves 95 lbs. x 10 reps 135 lbs. x 5 reps 185 lbs. x 5 reps 225 lbs. x 5 reps 245 lbs. x 5 reps 265 lbs. x 3 reps 295 lbs. x 1 rep 315 lbs. x 0 225 lbs. x 10 reps Tricep Push Downs - Seated machine 110 lbs. x 10 reps x 3 sets Bicep Curls - Seated Machine 60 lbs. x 10 reps x 3 sets Ab Machine - 20 lbs. x 50 reps x 3 sets Sunday 11-08-09 Rotator Cuff - 5 lbs. x 10 reps x 3 sets Flys - 5 lbs. x 10 reps x 2 sets Bench Press - 95 lbs. x 10 reps 135 lbs. x 6 reps 185 lbs. x 5 reps 225 lbs. x 4 reps 255 lbs. x 3 reps 275 lbs. x 2 reps (P) Added 46 Katana... 3 Board - 335 lbs. x 3 reps 2 Board - 355 lbs. x 3 reps 375 lbs. x 1 rep (P) 395 lbs. x 1 rep (P) 415 lbs. x 1 rep (P) 425 lbs. x 1 rep (P) Note: (P) Paused First time wearing 46 Katana, it was very tight in the arms and gave me great shoulder support. Very good pop off the 2 board. My next shirt workout (11/22) I'll drop down to a 1 board Wednesday 11-04-09 Stationary Bike - 30 minutes Abs - 20 lbs. x 75 reps x 3 sets Sunday 11-01-09 Stationary Bike - 30 minutes Abs - 20 lbs. x 100 reps x 1 set 20 lbs. x 75 reps x 1 set Rotator Cuff - 5 lbs. x 10 reps x 4 sets Seated Rows - 110 lbs. x 10 reps x 3 sets Wednesday 10-28-09 Rotator Cuff - 5 lbs. x 10 reps x 3 sets Bench Press w/ 40 lb. chain 135 lbs. x 5 reps 185 lbs. x 3 reps 245 lbs. x 3 reps 275 lbs. x 3 reps 285 lbs. x 1 rep 300 lbs. x 1 rep Tate Press - 50 lbs. x 20 reps 55 lbs. x 20 reps 60 lbs. x 20 reps Tricep Push Downs - Vbar 85 lbs. x 10 reps x 3 sets Sunday 10-25-09 Stationary Bike - 30 minutes Ab Machine - 20 lbs. x 75 reps x 2 sets Lat Pull Downs - Vbar 100 lbs. x 10 reps x 3 sets Wednesday 10-21-09 Bench Press w/double looped minis FRM - 235 lbs. x 3 reps 2 Board - 255 lbs. x 3 reps 3 Board - 270 lbs. x 3 reps 4 Boards - 295 lbs. x 3 reps 5 Boards - 325 lbs. x 3 reps 5 Boards - 335 lbs. x 3 reps Note: All reps paused / 24 " grip Tate Press - flat bench 50 lbs. x 15 reps x 4 sets Up Right Rows - Mini Band 3 sets x 10 reps Ab Machine - 20 lbs. x 50 reps x 3 sets Sunday 10-18-09 Stationary Bike - 30 minutes Ab Machine - 20 lbs. x 100 reps x 2 sets Lat Pull Downs - Close & Wide grip 90 lbs. x 10 reps x 4 sets Front & Side Laterals - 5 lbs. x 10 reps x 2 sets each Rotator Cuff - 5 lbs. x 15 reps x 3 sets Standing Bicep Curls - Super Set 30, 40 & 50 lbs. x 10 reps x 3 sets Wednesday 10-14-09 Bench Press w/double looped minis FRM - 225 lbs. x 3 reps 2 Board - 245 lbs. x 3 reps 3 Board - 260 lbs. x 3 reps 4 Boards - 285 lbs. x 3 reps 5 Boards - 315 lbs. x 3 reps Note: All reps paused. Push Downs - Monster Mini & Reg. Mini 50 reps x 2 sets Tricep Machine - 110 lbs. x 10 reps x 3 sets Ab Machine - 20 lbs. x 75 reps x 2 sets Sunday 10-11-09 Stationary Bike - 30 minutes Ab Machine - 20 lbs. x 75 reps x 2 sets Reverse Peck Deck - 40 lbs. x 10 reps x 3 sets Tricep Ladder - 4 sets x 10 reps Wednesday 10-7-09 Rotator Cuff - 5 lbs. x 10 reps x 2 sets Reverse Band Press - 28" grip 225 lbs. x 5 reps 275 lbs. x 5 reps 315 lbs. x 5 reps 365 lbs. x 3 reps 405 lbs. x 1 rep (paused) 425 lbs. x 1 rep (paused) Added 2 Board - 455 lbs. x 2 reps 3 Board - 465 lbs. x 2 reps 5 Board - 495 lbs. x 5 reps (paused) Tricep Push Downs - Vbar 80 lbs. x 10 reps x 3 sets Ab Machine - 20 lbs. x 50 reps x 2 sets Sunday 10-4-09 Stationary Bike - 20 minutes Rotator Cuff - 5 lbs. x 10 reps x 3 sets Front & Side Laterals - 5 lbs. x 10 x reps x 3 sets each 16" Close Grip Bench Press 95 lbs. x 5 reps 135 lbs. x 5 reps 185 lbs. x 5 reps 215 lbs. x 3 reps 225 lbs. x 3 reps w/ mini band 235 lbs. x 3 reps w/ mini band 245 lbs. x 3 reps w/ mini band Ab Machine - 20 lbs. x 50 reps x 2 sets Wednesday 10-30-09 Rotator Cuff - 5 lbs. x 15 reps x 2 sets Raw Bench Press w/ 40 lbs. Chain 135 lbs. x 5 reps 185 lbs. x 5 reps 215 lbs. x 5 reps 245 lbs. x 3 reps 265 lbs. x 3 reps Added 1 Board... 275 lbs. x 3 reps 2 Board - 285 lbs. x 3 reps 3 Board - 295 lbs. x 3 reps 4 Board - 305 lbs. x 3 reps 5 Board - 315 lbs. x 5 reps Flys - 10 lbs. x 10 reps x 2 sets Tricep Machine - 100 lbs. x 15 reps x 3 sets Ab Machine - 20 lbs. x 50 reps x 2 sets Thursday 9-24-09 Rotator Cuff - 5 lbs. x 15 reps x 2 sets Flys - 5 lbs. x 15 reps x 2 sets Bench Press - 28" grip 295 lbs. x 3 reps 295 lbs. x 2 reps 305 lbs. x 1 rep 315 lbs. x 1 rep Dumbell Floor Presses (Paused) 90 lbs. x 10 reps x 2 sets Sunday 9-20-09 Stationary Bike - 30 minutes Friday 9-18-09 Stationary Bike - 30 minutes Wednesday 9-16-09 Stationary Bike - 30 minutes Tricep Machine - 90 lbs. x 10 reps x 4 sets Abs - 20 lbs. x 40 reps x 3 sets Seated Precher Curls - 40 lbs. x 10 reps x 4 sets Sunday 9-13-09 Stationary Bike - 10 minutes Rotator Cuff - 5 lbs. x 15 reps x 2 sets Flys - 5 lbs. x 15 reps x 2 sets Bench Press - 28" grip 95 lbs. x 10 reps 155 lbs. x 5 reps 205 lbs. x 5 reps 235 lbs. x 3 reps 265 lbs. x 2 reps 285 lbs. x 3 reps x 3 sets Note: Paused last rep on 3rd. set Dumbell Floor Presses - 80 lbs. x 15 reps x 2 sets Face Pulls - Rope 65 lbs. x 10 reps x 3 sets Wednesday 9-9-09 Stationary Bike - 30 minutes Tricep Machine - 80 lbs. x 10 reps x 3 sets Abs - 20 lbs. x 25 reps x 3 sets Standing Bicep Curls - 30, 40 & 50 lbs. x 10 reps each Monday 9-7-09 Rotator Cuff - 5 lbs. x 10 reps x 3 sets Flys - 5 lbs. x 15 reps x 2 sets Bench Press - 28" grip 95 lbs. x 10 reps 155 lbs. x 5 reps 215 lbs. x 4 reps 225 lbs. x 4 reps 265 lbs. x 2 reps 275 lbs. x 4 reps x 2 sets 275 lbs. x 6 reps (F) Dumbell Floor Presses - 70 lbs. x 15 reps x 2 sets That's all! Back feels a little better this week. Friday 9-4-09 Stationary Bike - 30 minutes Sunday 8-30-09 Stationary Bike - 30 minutes Rotator Cuff - 5 lbs. x 10 reps x 3 sets Flys - 5 lbs. x 20 reps x 2 sets Raw Bench Press - 28" grip 95 lbs. x 5 reps 155 lbs. x 5 reps 205 lbs. x 5 reps 245 lbs. x 4 reps 265 lbs. x 5 reps x 3 sets Dumbell Floor Presses - All Paused 60 lbs. x 10 reps 70 lbs. x 10 reps That's it...Back feeling better this past week. I'm still going to take it slow and easy till I'm back to 100%. Wednesday 8-26-09 Stationary Bike - 30 minutes Tricep Machine - 70 lbs. x 15 reps x 3 sets Reverse Peck Deck Machine - 40 lbs. x 10 reps x 3 sets Sunday 8-23-09 Stationary Bike - 20 minutes Rotator Cuff - 5 lbs. x 10 reps x 2 sets Flys - 5 lbs. x 10 reps x 2 sets Raw Bench Press - 95 lbs. x 6 reps 155 lbs. x 6 reps 195 lbs. x 6 reps 235 lbs. x 3 reps (all paused) 255 lbs. x 6 reps x 3 sets One Arm Tricep Push Downs - Rope 55 lbs. x 15 reps x 3 sets Sunday 8-16-09 Stationary Bike - 10 minutes Rotator Cuff - 5 lbs. x 10 reps x 3 sets Flys - 5 lbs. x 10 reps x 3 sets Raw Bench Press - 95 lbs. x 7 reps 155 lbs. x 7 reps 185 lbs. x 7 reps 220 lbs. x 7 reps 245 lbs. x 7 reps x 3 sets One Arm Tricep Push Downs - Rope 60 lbs. x 10 reps x 4 sets That's all! Wednesday 8-12-09 Stationary Bike - 30 minutes Tricep Machine - 70 lbs. x 15 reps x 3 sets Hammer Curls - Dumbells 20 lbs. x 10 reps x 3 sets That's all! Sunday 8-9-09 Stationary Bike - 5 minutes Flys - 5 lbs. x 10 reps x 3 sets Raw Bench - 28" grip 95 lbs. x 8 reps 135 lbs. x 8 reps 215 lbs. x 8 reps 235 lbs. x 8 reps x 3 sets That's all Wednesday 8-5-09 Stationary Bike - 30 minutes Seated Tricep Machine - 60 lbs. x 15 reps x 3 sets Reverse Peck Deck Machine - 40 lbs. x 15 reps x 3 sets Standing Bicep Curls - 20 lbs. x 50 reps x 3 sets That's all! Saturday 8-1-09 Stationary Bike - 5 minutes Flys - 5 lbs. x 10 reps x 3 sets Raw Bench Press - 28" grip 95 lbs. x 10 reps 135 lbs. x 5 reps 185 lbs. x 5 reps 215 lbs. x 5 reps 235 lbs. x 5 reps 265 lbs. x 3 reps 285 lbs. x 2 reps 305 lbs. x 1 rep That's all...back still bothering me (leg pain). Sunday 7-26-09 Stationary Bike - 5 minutes Flys - 5 lbs. x 10 reps x 3 sets Raw Bench - 24" grip 95 lbs. x 10 reps 135 lbs. x 10 reps 185 lbs. x 5 reps 205 lbs. x 5 reps 225 lbs. x 5 reps 255 lbs. x 3 reps 275 lbs. x 2 reps 215 lbs. x 5 reps x 2 sets (16" grip) That's all.... Sunday 7-19-09 Stationary Bike - 10 Minutes Rotator Cuff - 5 lbs. x 10 reps x 3 sets Bench Press - Medium Grip 95 lbs. x 10 reps 135 lbs. x 5 reps 185 lbs. x 5 reps 205 lbs. x 5 reps 225 lbs. x 5 reps 250 lbs. x 3 reps 265 lbs. x 3 reps 275 lbs. x 1 rep (P) 285 lbs. x 1 rep (P) 210 lbs. x 5 reps x 2 sets (16" grip) (P) Tricep Push Downs - Straight Bar 95 lbs. x 20 reps x 2 sets That's all...Back feeling a little bit better today. Wednesday 7-15-09 Bench Press - Medium grip 95 lbs. x 10 reps 135 lbs. x 5 reps 185 lbs. x 5 reps 205 lbs. x 3 reps 230 lbs. x 2 reps 245 lbs. x 3 reps Rotator Cuff - 5 lbs. x 10 reps x 3 sets Stationary Bike - 15 minutes Note: Still taking easy with the back. I'm starting to feel a little bit better. I'm going to hold off with any shirt work for a couple more weeks. Sunday 7-12-09 Stationary Bike - 20 minutes Bench Press - 95 lbs. x 10 reps x 2 sets Wednesday 7-8-09 No Workout - Back Hurting Sunday 7-5-09 No Workout - Back Hurting Wednesday 7-1-09 Stationary Bike - 30 minutes Tricep Machine - 70 lbs. x 15 reps x 4 sets Preacher Curls - Machine 50 lbs. x 10 reps x 3 sets Abs - 20 lbs. x 20 reps x 2 sets Sunday 6-28-09 Rotator Cuff - 5 lbs. x 10 reps x 4 sets Flys - 10 lbs. x 10 reps x 3 sets Stationary Bike - 10 minutes Floor Presses - 270 lbs. x 4 reps 280 lbs. x 3 reps 295 lbs. x 2 reps 305 lbs. x 1 rep 255 lbs. x 6 reps That's all...My back was still bothering me some. I tried to bench but when I put my feet down on the floor it hurt my back. So I decided to do floor presses and that worked out fine...no pain. Wednesday 6-24-09 Stationary Bike - 30 minutes Stretching - back Lower back was sore so I took easy...no lifting. Sunday 6-21-09 Rotator Cuff- 5 lbs. x 10 reps x 3 sets Raw Bench Press - Week 2 275 lbs. x 3 reps 285 lbs. x 2 reps x 2 sets 300 lbs. x 1 ( paused) 250 lbs. x 6 reps x 2 sets Dumbbells - 75 lbs. x 15 reps x 2 sets Face Pulls - Rope 80 lbs. x 20 reps x 2 sets Wednesday 6-17-09 16"Close Grip Bench Press 1 Board - 225 lbs. x 5 reps 2 Board - 255 lbs. x 5 reps 3 Board - 285 lbs. x 3 reps 4 Board - 325 lbs. x 3 reps 5 board - 350 lbs. x 3 reps Tricep Machine - 80 lbs. x 10 reps 100 lbs. x 10 reps x 2 sets Seated Rows - Vbar 100 lbs. x 10 reps x 4 sets Abs - 30 lbs. x 75 reps x 3 sets Monday 6-15-09 Stationary Bike - 30 minutes Abs. - 30 lbs. x 75 reps x 2 sets Sunday 6-14-09 Raw Bench Press- Week 1 255 lbs. x 5 reps 265 lbs. x 4 reps 275 lbs. x 3 reps 240 lbs. x 8 reps x 2 sets Dumbbell Bench Press - 70 lbs. x 10 reps x 2 set Face Pulls - straight bar 80 lbs. x 15 reps x 3 set Abs - 30 lbs. x 50 reps x 2 sets Wednesday 6-10-09 Rotator Cuff - 5 lbs. x 10 reps x 3 sets 16" Close Grip Bench Press bar x 10 reps 95 lbs. x 10 reps 185 lbs. x 5 reps 3 Board - 275 lbs. x 5 reps 295 lbs. x 5 reps 4 Boards - 315 lbs. x 3 reps 325 lbs. x 3 reps 5 Board - 335 lbs. x 3 reps 345 lbs. x 3 reps Push Downs - Monster Mini & Mini 25 reps x 2 sets Seated Bicep Curls - 40 lbs. x 10 reps x 3 sets Standing Hammer Curls - 80 lbs. x 10 reps x 3 sets Up Right Rows - Monster Mini 3 sets x 10 reps Abs - 30 lbs. x 50 reps x 3 sets Sunday 6-7-09 WNPF NJ State Championships 1st. Place Bench Press - Masters Division 55-59, 198 lb. Weight Class 350 lbs. National record This was my first bench meet in the 198 lb. weight class. I used a single ply Fury. I missed my first 2 attempts but made the third with all white lights.
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