12/16/09 - 12/31/09

12/16: Upper Body PUSH
12/17: Rest
12/18: Total Body
12/19: Rest
12/20: Rest
12/21: Upper Body PULL

12/22: Legs
Hit my personal record: 310lbs

12/23: Upper Body PUSH
12/24: Rest
12/25: P90X+ Total Body Plus
12/26: Rest
12/27: Rest
12/28: P90X Chest & Back
12/29: Squats, Front Squats, and Box Jumps
12/30: P90X Shoulders & Arms
12/31: Rest

12/15/09

Legs

• Squats 6x5 (205, 225, 230, 235, 240, 245)

Got 4 reps with 245. Still, only 2 weeks ago this was my 1RM.

Based on the weight/reps @ 240 and 245, I should be able to do 280-285 IRM. That will be the goal this Friday

Primal Diet: 75-80%

12/14/09

Upper Body PULL
10 rep range again this week. Bodyweight (BW) is rising steadily - now up to 187 (188 with the extra sweatshirt). Rest between sets was 90 seconds

• Pull-ups 5x10 (BW 188)
  
• Hanging Rows 3x10 (BW 187)
  
• Seated Row 2x10 (100)
• TG Lower Back 2x10 (100)
• TG Vertical Traction 3x10 (110)
• TG Upper Back 2x10 (75)
• Curl 2x10 (55) - outside grip on curl bar
  

Diet: Good, 75-80% Primal

11/12/09 - 11/13/09

Rest Days

12/11/09

Total Body

• Squat 2x5 (205, 225), 1x3 (245), 3x1 (265, 270, 275)
  
• Hanging Rows 6x10 (BW 186)
  
• Dips 6x10 (BW 186)

Squat with 275lbs is my new 1RM Personal Record (PR) - woohoo!

I then did DB Presses 3x10 (25, 30, 35)


Primal Diet: spot on!

12/10/09

Rest Day

12/09/09

Upper Body PUSH

• Bench Press 5x10 (115, 120, 125, 130, 130)
  
• DB Press 4x10 (30, 35, 35, 35)
  
• DB Shrugs 3x10 (75)
  
• Tricep Push-downs 3x10 (110, 120, 130)
  

3rd set of bench was 9 reps, 4th set of bench was 8 reps, 5th set of bench was 7 reps

2nd set of Press was 6 + 4 Push Presses, 3rd set of Press was 7 + 3 Push Presses, 4th set of Press was 5 + 5 Push Presses


Primal Diet: Great all day

12/08/09

Legs

• Pause Squat 3x5 (175, 195, 195)
  
• Squat 2x5 (215, 225)
  
• Squat 2x10 (175, 185)
  
• Pause Squat 2x10 (145, 145)

Was going to do 4-5 sets of Front Squats, but it was killing my wrist, so I did 2 additional sets of squats and pause squats to finish it up.

On Friday I plan on beating my 1RM record (255) since coming back - I'll be shooting for 260 or maybe even 265

Primal Diet: dead on!

12/07/09

Upper Body PULL
I decided to keep everything in the 8-10 rep range again this week. Bodyweight (BW) is up to 185 (186 with the extra sweatshirt). Rest between sets was 90 seconds

• Pull-ups 3x8 (BW 186)
  
• Chin-ups 2x8 (BW 186)
  
• Hanging Rows 3x10 (BW 185)
  
• Seated Row 2x10 (90)
• TG Lower Back 2x10 (90)
• TG Vertical Traction 3x10 (100)
• TG Upper Back 2x10 (70)
• Curl 3x10 (55) - outside/inside/outside grip on curl bar
  

Diet: Very Good, 85-90% Primal

12/05/09 - 12/06/09

Rest Days

Crappy Diet Days