Jan 28 Thurs (Chest Bi)

Chest
machine inc 90x15 140x10 140x10 160x8 180x4
hand further away from ends
machine bench 190x6 150x8 130x8DS 100x10DS 85x10DS


Bi
DC 30X12DS 30X10DS 40X8DS 32X10DS
GREAT BURN
BC 55X10SS/DC 55X12SS/DC 60X8SS/DC

25 AEROBIC @ WORK
20 @ GYM(NON HIT -SLOW)

START T-BOMB

01-24-2010 (LEGS) -FS-

LEGS
HACK 90X10X10 140X8 190X4
45 PRESS 180X15 X15 270X8 X8 X8

AER-25
been doing between 20 -30 min aer for 2 weeks.
doing creatine gained weight from 227 to 232 since

01-23-2010 (LAT TRI) -FS-

LAT
WGP M18 210X8 190X8 170X12 240X6DS 150X12DS
SEATED ROW M17 (PALM UP) 125X12DS 115X12DS 125X11

TRI
TBENCH 120X4 SS TRI EXT 55?
PUSHDOWN 50X11 65X11 80X11

01-11-2010 (LAT TRI) -FS-

LAT
PULLDOWN 210X10 SS1 240X6 SS1 250X4 SS1 1908 SS1
SS1=CGP
CGP 170X8DS 150X8DS 150X12DS
SEATED ROW(NAT) (140X12)3

TRI
NAT TRI 70X6 60X8DS 50X8DS
MACHINE DIP -SEATED (FULL SSPUSHDOWN)3

01-08-10 (chest biceps) -FS-

chest
decline bench press - 230x8ds 230x10ss 230x8ss 250x6ss260x5ss
incline bench m6 - 40x20ds 60x10ds 70x10 75x8

biceps
zcurls-32x15ss 40x8x8 45x8x15 50x7ss
ss barbell curl 50
p curls-60x12d 70x10ds 60x10ds x10ds*
*one handed ,partial so not to reinjure biceps

notes
freestlye started on 12-26-09
extreme sore