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YES! Bench boards are ready!

9-9

Seated Mil press
230 x 5
250 x 5
255 x 5

Seated DB press
120 x 6
120 x 5

DB side lats
60 x 6
60 x 6

Dead skullz
120 x 6
130 x 5

DIPS w/weight
BW+25 x 6
BW+25 x 6

[9/9 Workout @ Results w/ Randy:]

9/9 Workout @ Results w/ Randy:

Incline bench
65X6, 70 X 6,6
Deadlift
135 X 6, 140 X 6, 145 X 6

Flat Bench
70 X 6, 5, 5
Lat Pulldown
90 X 6, 6, 6

Incline DB Press
30 X 7, 5, 25 X 8
DB Row
35 X 8, 8, 8

PROWLER!!!! It was a first for me - fun times!
( I know, Randy, you say, "You call that using the Prowler?")
I don't know what the weight was, but I went up & back about 6 times?

[Legs - Rep Range]

Legs - Rep Range

A bit of a reset. Slow and as deep as I could get... which is to say just below parallel

Squats
195x8
195x8
195x8
195x7
195x7


Leg Press
540x12
540x12
540x12
540x11
540x10+1

Lying Curls
85x15
90x15
90x14

Extensions
130x15
140x13
140x12+1

Seated Calf Raises
135x20
120x15
120x14+1

FYI- that Mark as Read button on the main page, bottom right that clears the entire forum is broken. It returns the error:

Unable to verify referring url. Please go back and try again.

9/9/10

BW 222

Seated Mil press
185 x 5
190 x 5
195 x 4

Seated DB press
95 x 4
90 x 6

DB side lats
50 x 6
55 x 6

Dead skullz
110 x 6
110 x 6

Overhead DB ext
120 x 5
120 x 4

mil press        47 weeks out
165x3
165x3
165x3

nautilus shoulder press
270x6
280x6

upright rows
125x7
125x6
cg bench
200x3
200x3
200x3
hammer strength dip
250x6
260x6

vbar pressdown
200x6......(stack FTMFW!!)



30 min pwo cardio on treadmill.

[9/9 - Cardio:]

9/9 - Cardio:

Treadmill - 60 min
4.0-4.5 mph, 15 % incline
729 calories

While at college, I have a year under my belt and I am prepared to push myself in the gym further than ever before. I'm looking forward to seeing what everyone else is doing and keeping in touch with everyone. HERE WE GO!

Looking forward to seeing your progress, Pokey! Have another great year   

Who said anything about efficiency? The word I was thinking of is "Pain"

Ouch! I'm sure I'll be feeling lots of pain tomorrow at about 5:00