Days ranked by evil.

level of evil	date	total pushups
1	12/18/2009	808.5
2	12/19/2009	588.0
3	12/14/2009	441.0
4	12/12/2009	392.0
5	12/20/2009	318.5
6	12/11/2009	245.0
7	12/17/2009	228.7
8	12/21/2009	228.7
9	12/22/2009	220.5
10	12/15/2009	196.0
11	12/10/2009	147.0
12	12/13/2009	122.5
13	12/16/2009	65.3
14	12/23/2009	61.3

From Pavel Tsatsoline's "Hit the deck" program.

		max		nbr of pushups per set	interval in min	minutes total	number of workout	total pushups
						600
Thursday	12/10/2009	49	30%	14.7	60	600	10.0	147.0
Friday	12/11/2009	49	50%	24.5	60	600	10.0	245.0
Saturday	12/12/2009	49	60%	29.4	45	600	13.3	392.0
Sunday	12/13/2009	49	25%	12.25	60	600	10.0	122.5
Monday	12/14/2009	49	45%	22.05	30	600	20.0	441.0
Tuesday	12/15/2009	49	40%	19.6	60	600	10.0	196.0
Wednesday	12/16/2009	49	20%	9.8	90	600	6.7	65.3
		49						0.0
Thursday	12/17/2009	49	35%	17.15	45	600	13.3	228.7
Friday	12/18/2009	49	55%	26.95	20	600	30.0	808.5
Saturday	12/19/2009	49	30%	14.7	15	600	40.0	588.0
Sunday	12/20/2009	49	65%	31.85	60	600	10.0	318.5
Monday	12/21/2009	49	35%	17.15	45	600	13.3	228.7
Tuesday	12/22/2009	49	45%	22.05	60	600	10.0	220.5
Wednesday	12/23/2009	49	25%	12.25	120	600	5.0	61.3

pushups / pull

10 mins cardio

49 pushups. On my way to 100!!!!

rack pulls from above knee
135 x 10
225 x 10
315 x 5
405 x 5
455 x 5
485 x 3
515 x 3
535 x 3
565 x 2
585 x 2
495 x 5

shrugs
315 x 5
225 x 5,5

lat pulldowns
low rows

bench

bench
135 x 5,5
185 x 5
225 x 3
245 x 2
275 x 8,2
225 x 6
205 x 7
185 x 8
135 x 12

rope tris
cable curls
ez curls
oh db tris
chest press
db curls

bench assist

bench lockouts
135 x 5
3 board
225 x 5
275 x 5
315 x 3
4 board
335 x 2
355 x 2
375 x 1
395 x 1
405 x 0
3 board
335 x 3,3,3

incline presses
135 x 5
155 x 5
185 x 5
195 x 5
200 x 3

cable curls
rope triceps
OH seated press machine
machine curls
db curls
lat raises

legs

20 mins eliptical
leg sled
200 x 12,12
300 x 10,10
400 x 12,10,10,10

leg extensions
hamtracker
crotch machine

treadmill ~ 10-15 minutes up to 15% incline & back down.

bench

bench
135 x 12,15
225 x 5
245 x 2
275 x 7,4
225 x 5
185 x 8
135 x 12

ez curls
90 x 8
80 x 8
60 x 12,10

curl machine
decline bench
135 x 5
225 x 5,5,5
chest press machine

walk/run 1 mile 12ish minutes

legs / back

warmup 5 mins.

rack pulls from just above knee. 4th hole, white rack
135
225
315 x 5
405 x 4
465 x 3
495 x 2
515 x 1
535 x 1
555 x 1
575 x 1
600 x 1

shrugs
315 x 5,5,5
225 x 8,10,12
135

leg sled
300 x 8,12
400 x 5,8
500 x 5,8
600 x 6,6,6

machine cable rows

bench

bench
135 x 8
185 x 5
225 x 5
275 x 2
305 x 1
315 x 2
275 x 5,5,6
225 x 8
185 x 10
135 x 10

incline
135 x 5,5,5

lat raises
ez curls
cable curls
oh db tri extensions
rope tris
abs

back / legs

dl
135 x 5
185 x 5
225 x 5
275 x 3
315 x 5
335 x 2

dl lockouts
315 x 5
405 x 5
495 x 3
515 x 3
535 x 3
555 x 3
565 x 0

front squats
95 x 5,5,5

leg sled
200 x 8
300 x 5
400 x 5
500 x 5
600 x 5,5,5

hamtracker

bench / run

bench
135 x 10
185 x 10
225 x 10
235 x 8
245 x 5

inclines
135 x 5,6,8

ez curls
80 x 8
50 x 12,12,12

cable curls
rope tris
db curls
lat raises
machine curls

toe-heel run 1 mile

push jerks

sloppy push jerk presses
45 x 8
135 x 5
155 x 5
175 x 3
185 x 1
195 x 1

bench
135
225 x 12,5,6

ez curls
cable curls
pec machine
curl machine

squats

5 mins eliptical
front squats
warmups w bar
95 x 5,5
115 x 5
135 x 2

lockouts
225 x 8
315 x 5
405 x 5
455 x 5
475 x 2
495 x 2

leg sled
400 x 5,5,5,5,5,5,5,5

leg extensions

Bench

bench
135 x 10
185 x 5
225 x 5
275 x 2
295 x 1
315 x 1
325 x 1
285 x 2

inclines
135 x 8
155 x 6,6,6,6

declines
135 x 10
225 x 5
275 x 5
285 x 4
295 x 2,1

rope tris
ez curls
db curls
machine curls

bench assist

warmups
3 board presses
315 x 5
4 board presses
365 x 2,2,1
5 board
385 x 1
4 board
395 miss
325 x 3,3,3,3,3

ez curls
curl machine
rope triceps
incline presses
135 x 6
155 x 6
175 x 5
195 x 5
205 x 4

10 mins cardio

dl

dl
135 x 10,5,5,5
225 x 5
315 x 5
365 x 3
385 x 1
405 x 1
415 x 1

RB made a comment on my skinny legs. So I guess I need to work on legs more!

rack pulls
225 x 5
315 x 5
405 x 5
495 x 5

tbar rows
hypers

bench today

cardo 10 mins on elptical

bench
135 x 5,5
185 x 5
225 x 5
275 x 2
295 x 2
315 x 1
325 x 1

rope tris
cable curls
ez curls
abs
lat raises

a little history

Thu Aug 06, 2009 11:11 am


Bench lockouts
135 x 5,5
3 board
225 x 5
275 x 5
315 x 3
4 board
365 x 3
395 x 1
405 x 1
5 board
405 x 1
410 x 1


PostPosted: Tue Aug 18, 2009 11:30 am
bench
135 x 5,5
185 x 5
225 x 5
245 x 5
265 x 5
275 x 5
280 x 5
285 x 4
265 x 3
245 x 4
225 x 4
cgbp
135 x 16,12,12,10

bent wrist preacher kurls light weight
bent wrist cable kurls light weight
standing rope tris
chest press machine


PostPosted: Fri Aug 21, 2009 11:15 am
quickie before vacation
squat lockouts
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5
425 x 1
455 x 1

PostPosted: Mon Aug 24, 2009 11:21 am
bench
135 x 12, 10
185 x 5,5
225 x 5
255 x 3
285 x 5
290 x 5
295 x 5 PR
300 x 4
225 x 11.924

rope triceps
bent wrist preacher kurls

PostPosted: Thu Aug 27, 2009 11:00 am
bench lockouts
135 x 5,5
3 boards
225 x 5
315 x 5
4 boards
365 x 3
385 x 1
405 x 1
415 x 0

rope tris
bent wrist cable kurls
bent wrist kurl machine
chest press
lateral raises
9 chinups
54 pushups. fast and half ass

PostPosted: Fri Aug 28, 2009 10:42 am
deadlifts
135 x 5,10,10
185 x 5
225 x 5
275 x 5
315 x 3
365 x 2
315 x 4

chins
9,8,6,6,6

tbar rows
hypers
lat pulldowns
1 arm standing cable rows
abs

PostPosted: Mon Aug 31, 2009 11:37 am
bench
135 x 10,5
185 x 5
225 x 5
255 x 2
285 x 1
305 x 5 PR (I actually only wanted 305 x 4)
310 x 5 PR
315 x 3

rope tris
bent wrist preacher kurls
bent wrist cable kurls
oh db tris
lateral delt raises

PostPosted: Fri Sep 04, 2009 11:05 am

eliptical 15 mins
treadmill 15 mins
stairmaster 5 mins
treadmill 5 mins
abs
hypers

PostPosted: Tue Sep 08, 2009 11:12 am
bench
135 x 5,5,10
185 x 5
225 x 5
275 x 2
295 x 1
315 x 4 PR
225 x 11
135 x 16

rope triceps
bent wrist cable kurls
bent wrist preacher kurls
dip machine
chest machine

PostPosted: Mon Sep 14, 2009 10:50 am

feeling frisky today attempted 365 bench, but my ass came off the bench.

for my fans!

http://www.youtube.com/watch?v=_N0lFd2BHnc

Not today but soon though!


PostPosted: Tue Sep 22, 2009 10:55 am
bench
135 x 10,10
185 x 10
225 x 10,8,6,4
185 x 7,5
135 x 15

wrist bent preacher kurls
db supinating kurls
decline abs
rope tris
chest fly machine

PostPosted: Tue Sep 29, 2009 11:32 am
bench
135 x 10,10
185 x 5
225 x 10
245 x 5

incline presses
bent wrist preacher kurls
rope triceps

easy day.

PostPosted: Mon Oct 19, 2009 11:03 am

wow, that was a bit of a layoff. I have a "disease of excellence" in my elbow I was trying to get rid of. If I touch it the wrong way, it feels like razorblades are cutting me open. It seems fine though for lifting range of motion. So, whatever.

20 mins treadmill
eliptical 10 mins
hamstrings
leg extensions
hypers
seated oh press machine
db lat raises
bent wrist preacher kurls
abs

PostPosted: Wed Oct 21, 2009 11:21 am
cardio 10 mins
deadlifts
135 x 12,5
185 x 5
225 x 5
315 x 5
365 x 2
405 x 2

5 o 6 sets of surgs w/ 135 x 8 - 16
low cable rows
decline abs
standing stiff arm cable pullovers
hypers

PostPosted: Thu Oct 22, 2009 11:21 am
cardio 20 mins
bench lockouts
3 board up to 325 double
4 board up to 385

bent wrist cable kurls
incline presses
db kurls
lat raises

Current PR's
RAW Bench 250 x 10 2009/6/1
RAW Bench 265 x 8, 2008/3/17
RAW Bench 290 x 6 2009/07/13
RAW Bench 310 x 5 2009/8/31
RAW Bench 315 x 4 2009/09/08
RAW Bench 320 x 3 2009/08/03

RAW Bench 355 x 1, 2009/07/27
meet Bench 415, 2006/9/16
Meet Deadlift 515, 2006/9/16