Legs again - 12/12 Saturday

Pre Workout Weight = 239

Cell contents = Weight in Pounds x Reps.
Lift: Safety Squat
Sets 1 to 3	160x12	160x12	160x12
Sets 4 to 6	160x12	160x12	160x12
Sets 7 to 9	160x11	160x10	N/A
Lift: Leg Extensions
Sets 1 to 3	70x12	70x12	80x10
Sets 4 to 6	80x11	80x12	80x10
Lift: Calf Raise
Sets 1 to 3	180x12	180x12	180x10
Sets 4 to 6	180x8	180x8	N/A

Once again, I think this counts as both resistance and aerobic. I get my pulse to peak at 160 while squatting, and probably keep it over the 130 bpm for at least fifteen to twenty minutes during the workout.

Chest Day - 12/9 Wednesday

Pre Workout Weight = 237.5 lb KEWL!

Cell contents = Weight in Pounds x Reps.
Flat Bench
Sets 1 to 3	180x10	180x10	180x8
Sets 4 to 6	180x8	180x5	180x6
Sets 7 to 9	180x5	180x5	180x4
Cell contents = Weight in Pounds x Reps.
Incline Bench
Sets 1 to 3	90x11	100x10	100x9
Sets 4 to 6	100x7	100x6	100x6

OK. Forget about the elbow in approach. It's just way too hard on the wrists. Add weight - 100 to 120lbs total, and use a natural, elbows flared grip. Just be sure to keep your shoulders 'down' -- ie: semi-relaxed. If you hunch your shoulders up toward your ears, you'll be pushing from the delts rather than the upper chest.
Safety Pin 3rd from top, with bench pin showing three holes under brace.

Military
Sets 1 to 3	90x5	60x10	60x9
Sets 4 to 6	60x8	60x7	60x6
Tricep Extensions
Sets 1 to 3	30x12	40x9	40x7
Sets 4 to 6	40x7	40x7	N/A

Listening to Shaman's Harvest - Dragonfly

Back Day - Sunday 12/6

pre-workout weight 238.5 Weighed in at 238 on Saturday!

Cell contents = Weight in Pounds x Reps.
Lift: Lat pulls
Sets 1 to 3	140x12	140x12	140x11
Sets 4 to 6	150x9	150x9	150x9
Sets 7 to 9	150x11(narrowgrip)	150x9	150x9
Lift: Rowing Machine
Sets 1 to 3	90x10	90x9	90x9
Sets 4 to 6	90x9	90x8	90x8
Sets 7 to 9	90x8	90x8	90x7
Lift: Seated Cable row
Sets 1 to 3	50x12	70x10	70x10

Tried the lighter cable rows today, where I lean forward and keep my hands low. Greatly reduces the weight I can pull, eliminates lower back from the movement. Hard to get excited about moving 70 pounds, though. May not stay with this technique. . .

Chest day - Tuesday 12/1

Pre Workout Weight = 240lb

Cell contents = Weight in Pounds x Reps.
Flat Bench
Sets 1 to 3	160x12	180x11	180x8
Sets 4 to 6	180x8	180x6	180x5
Sets 7 to 9	180x4	180x4	180x4
Cell contents = Weight in Pounds x Reps.
Incline Bench
Sets 1 to 3	120x9	120x7	90x9
Sets 4 to 6	90x9	90x8	N/A

For Incline bench, I'm trying to lighten the weight, but pull my elbows in toward my sides, and push in an upward arc that really hits the upper chest - kind'a hard on the wrists, though.

Military
Sets 1 to 3	90x6	70x7	70x5
Sets 4 to 6	60x7	60x6	60x5

I think 70 is probably too heavy to do with any kind of decent form. The whole point is to hit the shoulder/delt region. When I use 70 and up, I end up pushing with mainly my chest and triceps. Lighter weight with stricter form/slower reps, seems to hit delts harder.

Tricep Extensions
Sets 1 to 3	30x10	30x9	30x8
Sets 4 to 6	30x8	30x8	N/A

Elliptical - Monday Nov 11

30 minutes on elliptical. Just cruisin' - no high intensity work.
Heart rate 138-145 bpm

Legs Friday - Nov 27

Weighed in at 238.5 on Thursday and Friday morning
Pretty sure that Prilosec keeps me about 5 to 6 pounds heavier than I would normally be, since going off of it seems to cause instant weightloss.

Feel like I have a cold, but it's time for legs.

Cell contents = Weight in Pounds x Reps.
Lift: Safety Squat
Sets 1 to 3	140x12	150x12	150x12
Sets 4 to 6	160x12	160x12	160x12
Sets 7 to 9	160x11	160x10	N/A
Lift: Leg Extensions
Sets 1 to 3	70x11	70x12	70x12
Sets 4 to 6	70x10	70x10	70x10
Lift: Calf Raise
Sets 1 to 3	180x11	180x11	180x10
Sets 4 to 6	180x8	180x8	N/A

Chest Day - Monday

pre-workout weight N/A

Cell contents = Weight in Pounds x Reps.
Flat Bench
Sets 1 to 3	160x10	180x10	180x7
Sets 4 to 6	180x8	180x7	160x7
Sets 7 to 9	160x6	160x4	N/A
Lift: Incline Bench
Sets 1 to 3	110x10	110x8	110x8
Sets 4 to 6	110x8	N/A	N/A
Lift: Military
Sets 1 to 3	90x7	90x5	90x5
Sets 4 to 6	90x5	N/A	N/A
Lift: Tri extension
Sets 1 to 3	30x12	30x12	40x8
Sets 4 to 6	40x8	N/A	N/A