Lifting Log


.		Week1		Week2			Week3		Week4		Week 5		WEEK 6			WEEK 7			WEEK 8		WEEK 9	WEEK 10		WEEK 11		Week9			Week10			Week11			Week12
.		TUE	FRI	MON	THUR	SAT	TUE	THUR	MON	THUR	TU	SAT	TU	THU	SAT	TU	THU	SAT	TU	THUR	MON	MON	THUR	TUE	THUR	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr
.		12/30/2008	1/2/2009	1/5/2009	1/8/2009	1/10/2009	1/13/2009	1/15/2009	1/19/2009	1/22/2009	1/27/2009	1/31/2009	2/3/2009	2/5/2009	2/7/2009	2/10/2009	2/12/2009	2/14/2009	2/17/2009	2/19/2009	2/23/2009	3/2/2009	3/5/2009	3/10/2009	3/12/2009
.		A	B	A	B	A	B	A	B	A	B
.		SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT
.		5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5
.	lb	45	50	60	65	70	80	95	100	105	110	115	120	125	130	135	140	145	150	155	160	160	165	170	175	176	182	187	193	198	204	209	215	220	226	231	237
.
.	set 1 reps	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5
.	set 2 reps	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5
.	set 3 reps	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5
.	set 4 reps	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	2
.	set 5 reps	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	3
.
.		Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press	Bench Press	Overhead press
.		5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5
.	lb	45	45	60	50	65	60	85	70	90	75	95	80	100	85	105	90	110	95	115	100	120	100	125	105	110	110	116	116	121	121	127	127	132	132	138	138
.
.	set 1 reps	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5
.	set 2 reps	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5


.	set 3 reps	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	4	5	5	5	5
.	set 4 reps	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	3	5	5	5	3
.	set 5 reps	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	5	3	5	5	5	3
.
.		Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift	Inverted Row	Deadlift
.		3xF	1x5	3xF	1x5	3xF	1x5	3xF	1x5	3xF	1x5	3xF	1x5	3xF	1x5	3xF	1x5	3xF	1x5	3xF	1x5	3xF	1x5	3xF	1x5	3xF	1x5	3xF	1x5	3xF	1x5	4xF	1x5	4xF	1x5	4xF	1x5
.	lb		90		95		110		120		135		145		154		165		175		185		195		205		220		231		243		254		265		276
.
.	set 1 reps	7	5	9	5	12	5	11	5	12	5	13	5	14	5	14	5	15	5	15	5	13	5	15	5
.	set 2 reps	5		7		8		10		10		8		9		9		9		10		10		12
.	set 3 reps	6		5		6		8		8		7		7		9		8		9		8		8
.		18		21		26		29		30		28		30		32		32		34		31		35		0
.		Push-ups	Pull-ups	Push-ups	Chin-ups	Push-ups	Pull-ups	Push-ups	Chin-ups	Push-ups	Pull-ups	Push-ups	Chin-ups	Push-ups	Pull-ups	Push-ups	Chin-ups	Push-ups	Pull-ups	Push-ups	Chin-ups	Push-ups	Pull-ups	Push-ups	Chin-ups	Push-ups	Pull-ups	Push-ups	Chin-ups	Push-ups	Pull-ups	Push-ups	Chin-ups	Push-ups	Pull-ups	Push-ups	Chin-ups
.		3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF	3xF
.
.	set 1 reps	20	3	23	4	25	3	27	4	30	2	30	5	33	4	28	4	30	4	29	6	28	4	28	5
.	set 2 reps	14	2	16	3	16	2	15	2	18	1	15	3	20	2	15	3	13	2	17	3	16	3	15	3
.	set 3 reps	10	1	12	2	11	1	15	2	15	1	13	2	14	1	13	2	13	2	13	3	10	2	10	3
.	TOTAL	44	6	51	9	52	6	57	8	63	4	58	10	67	7	56	9	56	8	59	12	54	9	53	11	0	0	0	0	0
.		Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges	Reverse Crunch	Prone Bridges

3x12

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db stability weight

set 1 reps

30 sec

set 2 reps

30 sec

set 3 reps

30 sec

NOTES

Fixed Bbell for squats and bench press; IR on Smith at Level 7, which went better

tailbone hurt from snowboarding two days ago, and felt in in squat. should be better by thurs. used fixed bbell for overhead press.

tailbone still hurt slightly; could feel it on squats and laying down on bench press and reverse crunch

Squat and Bench Press done on Smith Rack

Squat and BP on smith