Shoulders / Bi – 8/10/11
Military – 90/5, 115/3, 135/1, 5
Front Raise – 60/10, 80/10, 90/10, 100/10
Side Lat up/down – 25/30/35 x 5 x 3
DB Shrug – 2 warm, 110/12, 12, 12
In DB Curl – 2 warm, 45/10, 10, 10
Rope Curl – 110/10, 130/10, (150/10)
ss Con Curl – 30/12, 35/12, 12
Lower Abs
Weight 174
So glad to be back and into my normal routine – Boise was awesome and by the jump in my weight – the food as also pretty awesome – but now back to the hard work.  Military – good – seemed a bit light for the first few sets.  Front Raise – good.  Side Lat – killed!!  DB Shrugs – good.  In DB Curl – solid – feeling a bit heavy.  Rope and Con curls – really good.  So this ends my 3rd round of this new routine – so starting tomorrow – a round of deload. 

Back / Ham – 8/12/11
Deads – 2 warm, 205/6, 6, 6, 6, 6
T Bar – 90/8, 125/8, 170/8, 180/8, 190/8
Lat Pulldown Palm Up – 120/8, 130/8, 150/8, 170/8, 180/8
1 arm DB Row – 75/10, 80/10, (85/10)
ss Rope Pulldown – 120/12, (140/12, 150/12)
DB Leg Curl – 50/10, 60/10, 10, 10
Leg Curl – 90/12, 12
Weight 172 ½
Good workout – deload week.   Deads – nothing exciting.  T Bar – good.  Lat Pulldown – solid.  1 Arm Row – was able to up a bit along with the Rope Pulldown.  Leg curls were good as well.  Weight is coming down a bit from my “Boise Binge”  so happy about that.  May go running this weekend to get rid of a bit more

Shoulder / Bi – 8/16/11 Military – 95/6, 6, 6, 6, 6 Front Raise – 60/10, 80/10, 90/10, 100/10 Side Lat Raise – up/down – 25/5, 30/5, 5 DB Shrug – 2 warm, 110/12, 12, 12 In DB Curl – 2 warm, 45/6, 6, 6 Rope Curl – 110/10, (140/10), 150/10 ss Con Curl – 30/12, 35/12, 12 15 min - Cardio Weight 172 Happy birthday workout to ME!  Military – good – deload week so the weight wasn’t crazy – but good and solid.  Front Raise – good – 100 wasn’t pretty – but got done/  Side Lat Raise – these things kill – but like em.  DB Shrug – good – solid.  In DB Curl – good.  Haven’t been able to get past 45/6 in a long while – may need to lower weight and up reps.  Rope curl and Con Curl good.  So turn 42 today – but have to say - don’t feel it.  Feel pretty good!  Hopefully a bit wiser and smarter – not sure though - HA  

Quads 8/17/11 Squat – 250/8, 8, 8, 8, 8 Leg Press – 270/15, 450/15, 500/15, 540/15 Bar Lunge – warm, 135/8, 155/8, 8 Leg Extension – 250/12, 255/12, 260/12 Donkey – warm, 400/20, 20, 20, 20 Lower abs Weight – 171 Great workout!!  First round on a workout B and the next phase of the JN.  Squats good – ATG.  Leg Press good – will up next time.  Bar Lunge good – solid.  Leg Extension – good.  Donkey – solid.  Overall a really great workout – very solid – tired come the end of it – I’ll be sore for sure!

Chest / Tri – 8/18 Bench – 3 warm, 175/8, 8, 8, 8, 8 In DB Press – 50/10, 10, 80/10, 10 Fly (Machine) – warm, 135/12, 150/12, 155/12 Uneven Pushups – 2  x failure Dips – 4 x failure – 45 lbs Rope – 140/12, 170/12, 12 Lying Bar Ext, 70/12, 12 Great workout this morning!!  Bench – solid!  In DB Press really good – fly good as well.  Pushups great.  Dips – good.  Added 45 lbs to it – which really cut down on the #s.  Rope was good as was lying bar ext.

Its not the olds Dave...its the volume!
Volume will kick your butt...but it also forces your body to adapt--keep it up!

Quads / Calf – 8/24/11 Squat – 2 warm, 230/3, 255/3, 275/8, 8, 12 Leg Press – 270/15, (500/15, 540/15, 15) Bar Lunge – warm, 155/8, 8, 8 Leg Extension – 250/12, 255/12, 260/12 Donkey – warm, 400/20, 20, 20, 20 Weight 172 Great workout.  Squat – great.  Got 12 for my last set – BAM!!  Leg Press good – was able to up it a bit.  Bar Lunge – good – tired but good.  Leg extension – good – but nothing exciting.  Donkey – good.  Overall – you guessed it – a good workout – nice and solid.  Tomorrow – chest!

Back / Ham 8/26/11 Deads – 2 warm, 250/3, 280/3, 300/8, 8, 12 Lat Pulldown Close – 3 warm, (150/8, 160/8), 170/8 Bent Over Row – 2 warm, 155/8, 8, 8 Bench Row – 70/10, 10, 10 ss St Arm Pulldown – (140/12, 140/12) 140/12 Leg Curl – 2 warm, (100/6, 155/6, 130/6) Split Squat – (135/10, 10) Weight 172 Good workout.  Made some good gains.  Happy about last set on Deads!!!  Lift Dave lift!  Bigger milestone is that this is 1 year out from competing.  So taking two years off to improve.  Think it has been fruitful – always hard to tell as the changes are small and incremental.   Up about 24 lbs from competition - think I did put on some quality size as the weight went back on differently than in the past. Still have much to improve on – but that is what the sport is all about.  So I figure I have about 6 more months at my current weight and then will start cutting back slowly.  Hoping to come in a few lbs heavier but leaner.  All this work for a few lbs of improvement – HA.  But I still enjoy it.  Does give me the drive to lift every morning – otherwise without end goal in mind – I would probably skip a bit here and there – so it’s good having a goal!

Quads / Calves – 8/30/11 Squats – 2 warm, 190/5, 230/3, 265/1, 285/1, 305/10 Leg Press – 270/15, (540/15, 565/15, 590/15) Bar Lunge – 1 warm, 155/8, 8, 8 Leg Ext – 250/12, 255/12, 260/12 Donkey – warm, 400/20, 20, 20, 20 Weight 171 ½ Great workout!!!  Squats nice and solid.  So got 10 on my last set to get to go up 10 lbs for the next cycle – cool.   Upped weight on the leg press.  Bar Lunge good (although I hate them)  Leg Ext good as well.  Nice solid workout.  Tomorrow chest.  Test weight is 215 – that is a lot for me – so we will see – trying to psych myself up

Back / Hammies – 9/1/11 Deads – 210/5, 250/3, 290/1, 310/1, 330/10 – YEAH Lat Pulldown Close – 3 warm, 150/8, (170/8), 170/8 Bent Over Row – 2 warm, 155/8, 8, 8 Bench Row – 70/10, 10, 10 ss Straight Arm Pulldown – 140/12, (150/12, 12) Lying Leg Curl – 2 warm, 100/6, 115/6, 130/6 Split Squat – 135/10, 10 Great workout!!! Deads – 330 for 10 – pretty happy about that!!!  Lat Pulldown Close – good – bit of progress.  Bent Over Row – good. Bench row – hate – but do them.  Straight Arm Pulldown – made some good progress.  Leg curls and Split Squat can be bumped up next time. 

Quads – 9/6/11
Squat – 230/6, 6, 6, 6, 6, 6
Leg Press – 270/15, 510/15, 565/15, 590/15
Bar Lunge – warm, 155/8, 8, 8
Leg Ext – 250/12, 255/12, 260/12
Donkey – warm, 400/20, 20, 20, 20
Weight – 170 ½
Abs
Deload week this week.  Good workout.  For a deload – it was kickin my bum.  Didn’t sleep very well.  So things were good – nothing too exciting though.

On your deload week are you still pushing hard on the other exercises? 

Quads – 9/12/11
Deads – 2 warm – 275/5, 5, 5, 5, 5, 5
Leg Ext – warm – 250/10, 255/10, 260/10
Front Squat – 2 warm, 205/8, (210/8, 8)
Step Ups – 155/12, 12, 12
Calf – warm, 180/30, 30, 30, 30, 30
Abs
Weight 171
AWESOME workout.  First round in a new rotation – love that – like Christmas – ok not quite as cool as Christmas – but still pretty good.  Deads –  GREAT – ATG baby.  Always amazes me how it gets lighter / better as you do more sets (up to a point).  First two sets – a bit creaky – but got nice and solid after that.  Leg Ext – good.  Front Squat – LOVE front squat – was even able to up it a bit to 210 so happy about that.  Steps Ups – hate step ups – but they exhaust me – so good.  Next time need to put a few more risers on it I think.  Calf – burned come the end of them.  Great workout!!

Ha yes. Guess I shouldn't type before my first cup of coffee. Perhaps it was subconcious as I was DEAD at the end of the squats!!