Week 5 Day 2
Upper Body Base Training

Back - Bent over rows - 215 lb base (go up)
Chest - Incline Dumbells - 105's base (stay) ??
Shoulders - Lateral Raises - 35's base (stay)
i swear my chest is getting weaker. maybe i'm expending more energy with rows than i was in the past. i'll give it one more week before i go down in weight.

Lower Body Volume Training

Leg Extension/Lying Leg Curls/Toe Press x 3 sets

Week 4 - Day 3
Muscle Rounds

Thighs - Leg Press
Set 1 - 770 lbs 6 rounds
Set 2 - 630 lbs 6 rounds
Moved to Leg extentions
Set 3 - 200 lbs 6 rounds

Hamstrings - Lying Leg Curls - straight sets
Set 1 - 225 lbs - 20 reps
Set 2 - 225 lbs - 15 reps
Set 3 - 225 lbs - 12 reps, drop to 200 lbs, 6 reps
too light to do muscle rounds. will have to change machines or continue straight sets, which are also too light

Calves - Seated Calf Raises
Set 1 - 305 lbs - 3 rounds hurt legs, couldn't continue at same weight
Set 2 - (one legged) 135 lbs - 2 rounds couldn't continue
choose different exercise

Chest - Weight Assist Dips
Set 1 - (110) x 6 rounds
Set 2 - (120) x 6 rounds
Set 3 - (150) x 6 rounds
decrease assistance for next time to (100 lbs)

i knew an old lady that swallowed a horse
she died, of course

Week 5 Day 4 - Muscle Rounds

Back - Weight Assisted Chins
Set 1 - (140lbs) - 4 rounds switching grips
moved to pulldowns - grip not good on machine. may have to rely more on pulldowns (bleh)

Set 2 - 130lbs - 6 rounds
Set 3 - 120lbs - 6 rounds
Set 4 - 130lbs - 6 rounds
meh.

Shoulders - Laterals
Set 1 - 32.5's - 4 rounds
Set 2 - 25's - 6 rounds
Set 3 - 25's - 6 rounds
stay

Biceps - Straight bar curls
Set 1 - 85 lbs - 4 rounds
Set 2 - 65 lbs - 6 rounds
Set 3 - 65 lbs - 6 rounds

Triceps - Overhead Dumbell Extensions - straight sets
Set 1 - 110lb - 6 reps
Set 2 - 110lb - 6 reps
go down next time, more reps, less pain.

Week 6 - Day 1
Lower Body Base Training

Leg Press - 860 lb base (go up a bit)
Leg Curls (1 legged) - 140lb base (stay put)
**my left hamstring is a bit weaker than my right one. I can get 8 easy reps **with the right, but struggle to get 6 with the left. I won't go up untill my **weak side can handle the load.
Standing calf raises (1 legged) - ~250lb base
** these take a little getting used to , so i didn't really count reps, just tried **to get a rythym going. I'll nail down the weights next time.

Upper Body Volume Training

narrow grip pulldowns/weight assist dips (skipped)
lateral raises/ab machine
rope curls
(skipped triceps)

I was late for work, so I wasn't gonna work out, but I decided to call in late and go anyway. so in that way i did good, but the workout itself could have been better. I'll give myself a pass this time for coming through.

Week 6 Day 2
Upper Body Base Training

Back - Bent over rows - 225 lb base (stay)
Chest - Weight Assisted Dips - (100lbs) base (decrease assistance to 80lb) ??
Shoulders - Dumbell Presses - 90's base (stay)

Lower Body Volume Training

Leg Extension/Lying Leg Curls x 3 sets
excluded calves because all the machines were being used be some people

elbow felt good on dips, maybe i'll do these more for base training now

dumbell presses were a little tough, had to switch to laterals after 2 sets.

Week 5 - Day 3
Muscle Rounds

Thighs - Leg Press
Set 1 - 770 lbs 6 rounds
Set 2 - 630 lbs 2 rounds
quit

Hamstrings - Lying Leg Curls - straight sets
Set 1 - 225 lbs - 20 reps
Set 2 - 225 lbs - 10 reps
quit

what a crappy workout

Week 5 Day 4 - Muscle Rounds

Back - Pulldowns
Set 1 - 160lbs - 6 rounds
Set 2 - 145lbs - 6 rounds
Set 3 - 130lbs - 6 rounds
stay put

Shoulders - Front military press
Set 1 - 135 lbs x 6 reps
quit *wrist

Biceps - Hammer Curls - drop sets
Set 1 - 60's - 22.5's
Set 2 - 40's - 17.5's

Triceps - skipped (elbow)

crappiness from yesterday invaded today's workout. (burnout?)

*bump* for reference only
please ignore (=