week of 1/19/2009

This is 10 rep week.


Exercises:

Incline dumbbell press: 60 lbs
dumbbell curl: 25 lbs
seated row: 150 lbs
bench press: 125 lbs
assisted dips: 120 lbs (less weight requires more effort)
assisted pullups: 165 lbs (less weight requires more effort)
decline bench press: 125 lbs
lateral raises: 15 lbs
tricep pulldowns: 50 lbs
overhand ez-bar curls: 40 lbs
ab work

squats: 155 lbs
deadlift:115 lbs
leg curls: 165 lbs
leg extensions: 80 lbs
seated calf raises: 17 reps@115 lbs
ab work

Measurements:
arm: 14
chest: 42.5
gut: 42.1
waist: 38.5
thigh: 23.5
BF%: 23.5
weight: 223.5 (I'm starting to think my scale is retarded




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