[Truck 44]

5/3/06

Note went light and dropped some exercises shoulder still feels a little funny, but is getting better, hopefully next week I can return to a normal lifting routine. I did not do deadlifts legs were really sore and stiff.

Back:
T-bar rows:
1x10= 45lb plate
1x10= 2x 45lb plate
1x10=3x 45lb plate
1x6=4x 45lb plate
close grip palms toward face pulldowns:
2x10=100lbs
1x10=110lbs
medium grip palms toward face pulldowns:
1x10=110lbs
1x10=120lbs
1x10=130lbs
abs:
decline abs with medicine ball:
3x20
hanging knee ups:
2x20
Cardio: 30 minutes

[Truck 44]

5/4/06

Triceps:
v-bar pushdowns:
1x10=100lbs
1x10=120
skull crushers:
1x10=95lbs
1x10=115
1x10=125
tate presses:
1x8=55lbs
1x6=60lbs
cardio: 30 minutes

[Truck 44]

Monday=5/8/06

Chest:
Barbell bench press:
1x10=135
1x3=225
1x2=260
1x1=290
1x5=325
1x1.5=345
close grip bench:
1x6=295
incline dumbell press:
1x10=75
1x8=90
1x6=100
rotator cuff exercises:
left internal rotation=2x10=10lbs
right internal rotation=2x10=10lbs
left external rotation=2x10=10lbs
right external rotation=2x10=10lbs
cardio: 30 minutes

[Truck 44]

tuesday=5/9/06

Legs:
squats:
1x10=135
1x6=235
1x6=255
1x6=270
1x5=275
Goodmornings:
1x10=135
1x10=155
1x10=170
Legpress:
1x20=315
Calves
hyperextensions:
2x10= +25lbs
1x10= +35lbs
cardio: 30 minutes

Note: was going to do abs tonight but they felt like they may cramp up on me, if you have ever had this happen to you it is not fun, and hurts. I will hit abs tommorrow.

[Truck 44]

wednesday=5/10/06

Back:
T-bar rows:
1x10= 45lb plate
1x10= 2x45lb plate
1x10= 3x45
1x6= 4x45
Underhand medium grip pulldowns:
1x10=100
1x10=110
1x10=130
V-handle cable rows:
3x10=200
one arm dumbell rows:
3x10=110
straight arm pushdowns:
3x10=100
abs:
decline situps with 20lb medicine ball:
3x20
cardio: 30 minutes

Note: did not do deadlifts, I did not think it was a good idea after legs yesterday. I am going to do them saturday with shoulders.

also I was trying some different stuff for back, maybe to hit different angles. but I like my old back routine better.

[Truck 44]

thursday=5/11/06

Arms:
v-handle Pushdowns:
1x10=100
2x10=150
skull crushers:
1x10=95
1x10=105
1x6=115
1x10=130
tate presses:
1x10=45
1x8=55
1x6=60
barbell curls:
1x10=85
1x10=105
1x5=115
cross body hammer curls:
1x10=65
1x10=70
1x10=75
concentration curls:
2x10=55
alternating dumbell curls:
1x10=40
1x8=45
forarm rockers:
3xF=45
cardio: 30 minutes

[Truck 44]

Saturday=5/13/06

shoulders:
Smith machine Military press:
1x10=135
1x6=185
1x6=205
1x6=215
bent over laterals:
3x10=35
side laterals:
2x10=30
front raises:
2x10=30
deadlift bar shrugs:
1x10=140
2x10=230
2x10=320
Stiff legged deadlifts:
1x10=135
1x10=175
1x10=205
1x10=225

Note: I was trying to decide between reg deads and stiff legged, I figured the stiff legged would work some different muscles to help get my deadlift up, any opinions?

[Truck 44]

monday=5/15/06

Note: felt really weak tonight, everything seemed heavy

Chest:
Barbell Bench:
1x10=135
1x3=225
1x2=260
1x1=295
1x1=315
1x4=330
1x8=275
close grip bench:
1x4=300
Incline Dumbell press:
1x10=75
1x10=90
1x8=100
Dips:
3xF= +35lb plate
abs:
hanging knee raises
3x20
cardio: 30 minutes

[Truck 44]

tuesday=5/16/06

Back:
T-bar rows:
1x10= 45lb plate
1x10= 2x45lb plate
1x10= 3x45
1x5= 4x45 +5lbs
Deadlifts:
1x5=135
1x5=225
1x4=315
1x1=365
1x0=390 Failed
1x10=225
smith machine underhand medium grip rows:
1x10=135
1x10=155
1x10=175
V-handle cable rows:
3x10=200
v-handle pulldowns:
1x10=140
1x10=150
1x8and hold=160
cardio: 30 minutes

I have a couple of questions, what is the best style of deadlift to use? and what are some good exercises for lats, I think I need to work on them, they need to be stronger.

[Truck 44]

wednesday=517/06

Shoulders:
upright rows:
3x10=135
smith machine military press:
1x12=135
1x8=185
1x6=205
side laterals:
3x10=30
front raises:
3x10=30
deadlift bar shrugs:
2x10=140
3x10=230
cardio: 30 minutes

[Truck 44]

Thursday=5/18/07

Arms=
Pushdowns:
1x10=100
3x10=150
Tate Presses:
1x10=45
1x8=55
1x7=65
Dips:
3xF= + 35LB PLATE
E-Z bar curls:
1x10=95
1x10=105
crossbody hammer curls:
3x10=70
concentration curls:
2x10=55
forearm gripper:
3x20
abs:
Ab bench:
4x20
cardio: 30 minutes

[Truck 44]

Monday=5/22/06

Chest:
Barbell bench:
1x10=135
1x3=225
1x2=260
1x1=295
1x3=325
started some band work here:
1x8=135 + black bands
1x6=205 + black bands
1x4=225 + black bands
1x3=235 + black
1x1.5=240 + black
close grip bench:
1x4=300
Incline dumbell press:
1x10=75
1x10=95
1x6=105
rotator cuff work:
external: 2x12=10 left and right
internal: 2x12=10 left and right
cardio: 30 minutes
abs:
exercise ball sit ups:
3x20=+ 13lb medicine ball
Hanging knee ups:
3x20

[Truck 44]

wednesday=5/24/06

Legs:
Squats:
1x10=135
1x6=225
1x6=245
1x6=265
1x6=280
goodmornings:
1x10=135
1x10=155
1x10=175
calves:
Lunges:
3x12=40
stiff legged deadlift:
1x10=135
1x10=185
1x10=205
1x10=225
cardio: 30 minutes

[Truck 44]

thursday=5/25/06

triceps:
V-bar pushdowns:
1x10=100
3x10=150
Tate Presses:
1x10=55
1x10=60
1x6=65
Lock outs:
1x10=225
1x10=315
1x6=405
1x6=475
1x4=495
Abs:
exercise ball situps with 15lb medicine ball:
3x15
Hanging knee ups:
3x20
cardio: 30 minutes

Note: was limited on time

[Truck 44]

Friday:5/26/06

Biceps:
Alternate dumbell curls:
1x10=35
incline curls:
2x10=35
preacher curls:
2x10=90
cross body hammer curls:
3x10=70
crossover machine concentration curls:
2x10=40

[Truck 44]

Saturday=5/27/06

Back:
Barbell rows:
1x10=135
1x10=175
1x10=205
Face pulls:
1x10=80
1x10=100
1x10=100
V-handle rows on the end of barbell:
1x10=1 x45
1x10=2 x45
1x10=2 x45 +35
1x10=3 x45
v-handle pulldowns:
1x10=150
1x10=160
1x10=170

Note: limited on time gym was closing, did not do deadlifts, legs and lower back still sore from legs earlier in the week.

[Truck 44]

Tuesday=5/30/06

Chest:
Barbell Bench:
1x10=135 speed
1x12=225 speed
1x10=260 speed
1x3=245 + purple bands
Close grip bench:
1x3=300
Incline dumbell press:
1x10=75
1x10=95
1x6=105
internal rotation:
2x20
external rotation:
2x20
decline situps:
3x20= +20lb medicine ball
cardio: 30 minutes

Note: I feel like I need to work on my bar speed, so I used lighter weights and really tried to explode up. Only problem was after the 10 reps of 260 I was pumped out, had a hard time pushing anything up.

[Truck 44]

wednesday=5/31/06

Back:
Deadlifts:
1x10=135
1x5=225
1x5=275
1x5=295
1x5=315
1x2=365
T-bar rows:
1x10= 1 x45lb plate
1x10= 2 x45lb
1x10= 3 x45lb
V-handle barbell rows: plates are on one end of the barbell
1x10= 2 x35lb plate
1x10= 3 x35lb
1x10= 4 x35lb
V-handle pulldowns:
1x10=140
1x10=160
1x8=170
Low pulley rope chest pulls:
3x10=180
Hyperextensions:
1x10= +25lb plate
2x10= +35lb plate
Cardio: 30 minutes

[Truck 44]

thursday=6/1/06

Arms:
Straight bar pushdowns:
1x10=100
1x10=120
3x10=150
Dumbell Tricep extensions:
1x10=20
1x10=25
1x10=30
skull crushers supersetted with close grip pushes:
3x10=95 + 3xF
reverse curls:
1x10=55
1x10=75
cross body hammer curls:
2x10=70
1x10=75
concentration curls:
2x10=40
forearm roller:
3x10
cardio: 30 minutes

Note: was going to do shoulders, but back and traps were really sore from the day before.

I have been researching bench shirts, I am thinking about getting one, I am looking at the inzer Rage, titan fury, and titan F6. which would ya'll reccomend. My chest measures about 51 inches, what would be a good size? Thanks