Archive for May, 2014

Hello All,

2 sets of 15

Pull Ups: 56 total reps

Incline Bench Press with Dumbbells:
30 x 8 x 2
40 x 10 x 3

Incline Flys:
10 x 15 x 3

Incline Curls:
20 x 12 x 3

Cable Row:
70 x 10
85 x 10
100 x 10 x 3

This was just a light workout to get in some extra chest and back work. After this cycle is over my emphasis will be shoulder specifically. So doing dumbbell Presses, and different types of delt raises for rear, lateral and front. I think my focus will be that and direct forearm work every day.

That is all.


Hello All,

Sumo Deadlift:
135 x 6
185 x 6
230 x 6
230 x 1 x 6

Wide Pulldown:
88 x 6
110 x 6
121 x 6 x 4

Close Grip Incline Bench Press:
45 x 10
65 x 10
80 x 10 x 3

Hello All,

I was at work so I did the best I could with what I had.

6 sets of 11

Incline Dumbbell Bench Press:
40 x 6 x 2
55 x 6 x 4
30 x 10

Seated Dumbbell Press:
35 x 8 x 4

Pull Ups: 56 reps

I would have liked to work on more shoulder stuff but i did not have the time.


Hello All,

100 x 6
140 x 6
185 x 6 x 4

Dimel Deadlift:
135 x 8 x 4

Good morning: cut it short because i was getting hungry.
80 x 10 x 3


The squats took a lot out of me. Which is why I just worked on some light reps for dimels and good mornings.

That is all! 🙂


Hello All,

I had to train at home today.

High bar Squat: Just a warm up and to get into some squat reps.
100 x 6
140 x 6

Sumo Deadlift:
145 x 6
195 x 6
225 x 6
240 x 1 x 6 This might be my 6 rep weight for next week.

Barbell Row:
115 x 10 ( did not feel like doing another set.)

Dumbbell Row:
50 x 6
40 x 8 x 3

While at work:

Lat Pulldown:
71 x 8
93 x 6
110 x 6 x 4 (PR) could have done sets of 8, but I like to leave something in the tanks.
66 x 12

Cable Row:
93 x 12 x 5 (just to get in some volume)

6 sets of 10

Pull Ups:
6,5,4,3,2,1: 42 reps Changing grips with each set. Wide, Neutral, shoulder width.

I work at a gym so… I was able to get these in. However, I forgot to do direct arm work, so I will probably do it tomorrow.

That is all! 🙂


Hello All,

I was a little fatigued, but I was able to do everything I wanted.

Incline Dumbbell Press:
40 x 6 x 2
50 x 9,8

Dumbbell Press:
30 x 8 x 5

4 sets of 8
4 sets of 10

Pull Ups: 45 reps

Close Grip Incline Press:
65 x 10 x 5

Tricep Pull Down:
2 sets of 15 wtih 22 lbs.


That is all.


Hello all,

high bar squat:
115 x 6
145 x 6
182.5 x 5,3; I did not have it today. Last week I hit 180x6x4 EASY. Could have a number of reasons. Better luck next week. did sets of 8 after words for some volume and 15’s.
165 x 8 x 2
95 x 10 x 2

Good Mornings: Too tired so went with 10 reps on these instead of the usual 6.
45 x 10
75 x 10 x 5

Dimel Deadlift: ended here. i did not have it today. cut it short.
135 x 10 x 3

I felt soooo lethargic today. I dont know why. I will hit this up again next week. actually… i might work on pause squats next week instead. and do extra squat work on Pull day. lets see how I feel.

That is all! 🙂


Weight Loss Program


A guy calls a company and orders their 5-day, 5lbs weight loss program.

The next day, there’s a knock on the door and there stands before him a voluptuous, athletic, 19 year old babe dressed in nothing but a pair of Nike running shoes and a sign around her neck..

She introduces herself as a representative of the weight loss company. The sign reads, “If you can catch me, you can have me.”

Without a second thought, he takes off after her. A few miles later puffing and puffing, he finally gives up. The same girl shows up for the next four days and the same thing happens. On the fifth day, he weighs himself and is delighted to find he has lost 5lbs as promised.

He calls the company and orders their 5-day/10lbs program. The next day there’s a knock at the door and there stands the…

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CL Health News

APTOPIX Greece Financial Crisis

Children who grow up in a recession are more likely to become well-rounded adults than those who enjoy an easy start to life, a psychological study has found.

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