Another journal entry before heading to The Olympia in Vegas

September 2, 2010

-Bench Press Day (missed journal entry)

September 4, 2010

I started a new training regime on Squat Days. I will start at my commercial gym (Capital Athletic Club) and then move on to Supertraining Gym. This not only allows me to fit in some accessory exercises, but my hips and legs are all warmed up and ready for a session of squats. And believe or not, my legs are not spent at all by the time squats begin.

*at Capital Athletic Club

Unilateral Leg Press
405 x 8 x 1
495 x 7/8 x 2

Leg Exts.
250 x 10 x 3

Seated Calf Raise
180 x 10 x 3

*at Supertraining

Cambered Bar Squats w/ blue tape box, 1 mat, and 1 foam cushion
330 x 4 x 1
420 x 2 x 3
470 x 2 x 3
490 x 2 x 1

Pull Throughs
Blue Band x 15 x 2

Standing Calf Raise
270 x 10 x 3

September 6, 2010

Double Hitchhiker
5 x 15 x 3

Strict Side Laterals
30 x 8 x 3

Strict Bent Laterals
35 x 8 x 3

Upright Rows (Barbell) - false grip
65 x 10 x 3

Bench Press w/ chains (1/2 board)
185 x 2 x 2 w/ 1 chains
185 x 2 x 2 w/ 2 chains
185 x 2 x 2 w/ 3 chains

Concentration Curls
35 x 12 x 3

Straight Bar Curls
95 x 8 x 3

September 7, 2010

Zercher Harness Pulls (Sumo) @ 32 pin
405 x 6 x 1
495 x 6 x 1
585 x 2 x 1
605 x 2 x 3

Undergrip Lat Pulls
140 x 8 x 1
160 x 8 x 1
180 x 7 x 1

Lat Pulls
160 x 6 x 3

GHR's
purple band x 8 x 3

September 9, 2010

Incline Flyes
60 x 15 x 1
70 x 12 x 1
80 x 10 x 2

Bench Press w/ slingshot
245 x 6 x 1
275 x 6 x 1
295 x 5 x 1
315 x 5 x 1
335 x 2 x 1
365 x 1 x 1 (good in training but "touch and go"/no pause
225 x 8 x 3

Cable Pushdowns (Straight Bar)
100 x 8 x 1
110 x 8 x 2

Rope Pushdowns
70 x 9 x 2

September 11, 2010

*at Capital Athletic Club
Leg Extensions
200 x 10 x 1
280 x 8 x 3

Machine Leg Press
400 x 10 x 3

Seated Calf Raise
180 x 10 x 1
225 x 8 x 2

*at Supertraining Gym
Standing Calf Raise
270 x 15 x 3

Straight Bar Box Squats w/ blue tape box and foam cushion
325 x 4 x 1
415 x 2 x 1
465 x 2 x 1
505 x 2 x 3
525 x 1 x 1
415 x 12 x 1

September 14, 2010

GHR's
Double Purple Bands x 10 x 3

Zercher Harness Pulls @ 33 pin (w/ belt)
405 x 8 x 1
495 x 4 x 3

Pull Ups
Bodyweight x 15 x 1
Bodyweight x 12 x 1
Bodyweight x 11/5 x 1

Neutral Grip Rows
160 x 8 x 2
140 x 9 x 1

September 16, 2010

Incline Dumbell Flyes
60 x 20 x 1
70 x 15 x 1
80 x 12 x 2

Bench Press w/ 1/2 board
225 x 8 x 2
245 x 6 x 2
255 x 6 x 1
255 x 5 x 1

Overhead Cable Rope Exts.
50 x 14 x 1
70 x 8 x 2

Straight Bar Pushdowns
100 x 8 x 1
110 x 8 x 1

In Victoria, B.C. for a week. Had a quick leg workout on September 18, 2010. But for the most part, I just did A LOT of walking and ate/drank badly. Back at in when returned home...actually, only a few hours after I arrived back in Sac. And it was a good workout.

September 22, 2010 (merged squat and back day. Did not do pulls or biceps)

*at Capital Athletic Club

Squats
415 x 8 x 3 (had a lot of energy and good depth. I could have done a few more but wanted to take it easy after a week break)

Leg Exts.
250 x 8 x 1
250 x 10 x 2

Standing Calf Raise
580 x 15 x 3

Leg Curls
160 x 8 x 1
160 x 6 x 1
160 x 8 x 1

Iso Lateral Hammer Rows
275 x 8 x 3

Iso Lateral Hammer Pulldowns
225 x 8 x 3

I will have one more workout (Bench Press) before I head off to Vegas. It will be on September 24 and will likely be in the early morning.

...Next journal entry will includ a Olympia/Vegas report. Good times.