week of 1/26/2009

This is 8 rep week.

Exercises:

Incline dumbbell press: 60 lbs
dumbbell curl: 30 lbs
seated row: 150 lbs
bench press: 145 lbs
assisted dips: 120 lbs (less weight requires more effort)
assisted pullups: 165 lbs (less weight requires more effort)
decline bench press: 135 lb s
lateral raises: 20 lbs
tricep pulldowns: 42.5 lbs
overhand ez-bar curls: 50 lbs
ab work

do to some scheduling conflicts (read: I didn't eat dinner friday night, and decided to go drinking, got smashed, and was hungover saturday) I didn't do my second leg workout for the week so my new leg workout won't go up till tuesday.

squats: 155 lbs
deadlift:115 lbs
leg curls: 165 lbs
leg extensions: 80 lbs
seated calf raises: 17 reps@115 lbs
shrugs: 135 (technically an upperbody exercise, but that workout is already massively long)
ab work

Measurements:
arm:
chest:
gut:
waist:
thigh:
BF%: 23.4
weight: 223

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