December 28

Squat 245
Calves 130
Leg press 270
Dumbbell Lunges 120
80 crunches
AND NO PAIN!


I am really looking forward to training in MMA soon.



Alex came along to the gym with me too.

Back into it.

December 27
Deadlift 225
Straight leg deadlift 135
Row machine 150
50 crunches


December 24
Bench press 170
Dumbbell press 120
Rope pull down 130
DAMN gym closed early

RESTING!

Its been about 3 months and I haven't taken more than 2 days off. So I am taking some rest time. I will go to the gym Sunday to do Chest/shoulder/triceps. Still not ready to go back for legs, I will skip legs for 1 more week then come back STRONGER!

December 21

Bench press 175
Incline press 155
Decline press 155
Dumbbell press 120
Dumbbell military press 100
Rope pull down 130

December 18-20

December 18, 2006
Bench press 155
Incline press 155
Dumbbell press 120
Rope pull down 130
Skull crushers 50
Squat 225
Bike 15 minutes level 8, 70rpm

December 19, 2006
Dead lift 205
Row pull-downs 210
6 pull-ups

December 20, 2006
Squat 225
Calves 110
THEN horrible pain... No legs for a week.

Routine

6x4 Push / Pull / Legs

Monday
dumbell press
incline press
decline press
tricep pulldowns
dumbell shoulder press
skull crushers
50 crunches

Tuesday
deadlift
pullups
bent over raises
row machine
preacher curls
shoulder shrugs
50 crunches

Wednesday
squat
leg press
lunges
calf raises
weighted crunches
leg extensions

Thursday off

Friday
dumbell press
incline press
decline press
tricep pulldowns
dumbell shoulder press
skull crushers
50 crunches

Saturday
deadlift
pullups
bent over raises
row machine
preacher curls
shoulder shrugs
50 crunches

Sunday
squat
leg press
lunges
calf raises
weighted crunches
leg extensions


weight 175lb
4 months ago I was 160