Friday 4 of 4 - Week 2 of 3 - 1 set workouts

Maybe Floyd working until 12:30AM and me drinking beer and eating pizza and going to bed at 1AM to get up and work out at 6:30AM was a bad idea. I am not say it was a bad idea, just that there is that possibility. Part of me was hoping floyd would cancel this morning, but we both did feel better after pumping. some iron that is.

. 2 of 3 Floyd Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 250 270 320 340 . Lying Leg Curl 1 15 100 110 120 130 . Cable Row 1 15 120 120 130 130 . Bench 1 15 135 140 135 135 . Dumbbell press 1 15 35's 35's 35's 35's . Dumbbell shrug 1 15 60's 65's 65's 70's . Pushdown 1 15 57.5 57.5 62.5 65 . Barbell curl 1 15 65 75 80 80 . Back Ext. 1 15 2.5 10 10 10 . calf raise 1 15 280 300 300 300 . wrist curl 1 15 55 55 65 65 . Crunches 1 15 105 105 105 105 . . 2 of 3 Cam Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 380 410 430 450 . Lying Leg Curl 1 15 130 140 150 160 . Cable Row 1 15 180 180 185 190

. Bench 1 15 200 205 210 215 . Dumbbell press 1 15 55's 55's 50's 50's . Dumbbell shrug 1 15 85's 85's 85's 90's . Pushdown 1 15 80 80 85 87.5 . Barbell curl 1 15 90 90 90 90 . Back Ext. 1 15 35 35 45 45 . calf raise 1 15 280 300 300 300 . wrist curl 1 15 55 55 65 65 . Crunches 1 15 65 65 70 70

Thursday Week 2 of 3 - 1 set workouts

Well, the day off did a body good, felt strong today. Raised some weights lowered shoulder press, only to do all 15 this time so I don't know on that one. Club is open on Monday 7AM - 2PM now, on your day off when do you go to the club?

. 2 of 3 Floyd Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 250 270 320 . Lying Leg Curl 1 15 100 110 120 . Cable Row 1 15 120 120 130 . Bench 1 15 135 140 135 . Dumbbell press 1 15 35 35 35 . Dumbbell shrug 1 15 60's 65's 65's . Pushdown 1 15 57.5 57.5 62.5 . Barbell curl 1 15 65 75 80 . Back Ext. 1 15 2.5 10 10 . calf raise 1 15 280 300 300 . wrist curl 1 15 55 55 65 . Crunches 1 15 105 105 105 . . 2 of 3 Cam Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 380 410 430 . Lying Leg Curl 1 15 130 140 150 . Cable Row 1 15 180 180 185

. Bench 1 15 200 205 210 . Dumbbell press 1 15 55 55 50 . Dumbbell shrug 1 15 85 85 85 . Pushdown 1 15 80 80 85 . Barbell curl 1 15 90 90 90 . Back Ext. 1 15 35 35 45 . calf raise 1 15 280 300 300 . wrist curl 1 15 55 55 65 . Crunches 1 15 65 65 70

Tuesday Week 2 of 3

Half way through, and I think we are finding our limits about now. I really think that is the purpose of this workout. Finding your maxes without having to 1 rep push it. At 3 weeks of 15 reps we will have a pretty firm idea of where we stand going into the 3 week 2x12 sets.

Floyd asked if we were working out on Monday, I was like "Why not? oh yeah it is a holiday. Is it even open?" He Was like "Probably" I said "Tell you what, we will ask on Thursday if they are open, if they are not open we will lift heavy on Friday and take a long weekend." Floyd replied "Heavy on Friday?!?! What was today?" I just shrugged.

. 2 of 3 Floyd Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 250 270 . Lying Leg Curl 1 15 100 110 . Cable Row 1 15 120 120 . Bench 1 15 135 140 . Dumbbell press 1 15 35 35 . Dumbbell shrug 1 15 60 65 . Pushdown 1 15 57.5 57.5 . Barbell curl 1 15 65 75 . Back Ext. 1 15 2.5 10 . calf raise 1 15 280 300 . wrist curl 1 15 55 55 . Crunches 1 15 105 105 . . 2 of 3 Cam Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 380 410 . Lying Leg Curl 1 15 130 140 . Cable Row 1 15 180 180

. Bench 1 15 200 205 . Dumbbell press 1 15 55 55 . Dumbbell shrug 1 15 85 85 . Pushdown 1 15 80 80 . Barbell curl 1 15 90 90 . Back Ext. 1 15 35 35 . calf raise 1 15 280 300 . wrist curl 1 15 55 55 . Crunches 1 15 65 65

Week 2 of 3 or 1 set workouts

As Floyd put it today "I moved up to big boy plates!" I am still torn between adding more or staying put, but I think we really have a good plan in place. 2 more weeks of this, then it goes to a 3 week, 2 X 12 of the same exercises, then to a 2 day split for 6 weeks. All of this in an attempt to for to a 12 week long 4 day split. We will see how it all goes I think. Getting strong now..... That's all I got... I am Mr. Self Destruct....

. 2 of 3 Floyd Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 250 . Lying Leg Curl 1 15 100 . Cable Row 1 15 120 . Bench 1 15 135 . Dumbbell press 1 15 35 . Dumbbell shrug 1 15 60 . Pushdown 1 15 57.5 . Barbell curl 1 15 65 . Back Ext. 1 15 2.5 . calf raise 1 15 280 . wrist curl 1 15 55 . Crunches 1 15 105 . . 2 of 3 Cameron Ted Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 380 . Lying Leg Curl 1 15 130 . Cable Row 1 15 180

. Bench 1 15 200 . Dumbbell press 1 15 55 . Dumbbell shrug 1 15 85 . Pushdown 1 15 80 . Barbell curl 1 15 90 . Back Ext. 1 15 35 . calf raise 1 15 280 . wrist curl 1 15 55 . Crunches 1 15 65

Friday - Week 1 of 3

Well, We passed on Thursday, Felt strong today, but left the note pad at home as to how much we had done the time before, for the most part we remembered pretty good I think. Weekend off, and hit it hard on Monday. Getting strong now......

. 1 of 3 Floyd Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 180 200D - 230 . Lying Leg Curl 1 15 60 70E - 100 . Cable Row 1 15 100 120D - 120 . Bench 1 15 115 120D - 125 . Dumbbell press 1 15 25 30D - 30 . Dumbbell shrug 1 15 60 60D - 80 . Pushdown 1 15 50 52.5H - ? . Barbell curl 1 15 55 65H - 65 . Back Ext. 1 15 - 0 - 0 . calf raise 1 15 200 240E - 260 . wrist curl 1 15 45 55H - 55 . Crunches 1 15 100 lbs, 105lbs - 100 . . 1 of 3 Cameron Ted Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 270 320E - 360 . Lying Leg Curl 1 15 90 100E - 130 . Cable Row 1 15 160 180D - 180

. Bench 1 15 185 190D - 195 . Dumbbell press 1 15 45 50D - 55 . Dumbbell shrug 1 15 80 85H - 85 . Pushdown 1 15 72.5 80H - ? . Barbell curl 1 15 75 85H - 85 . Back Ext. 1 15 - 25E - 25 . calf raise 1 15 200 240E - 260 . wrist curl 1 15 45 55H - 55 . Crunches 1 15 100 lbs 60 lbs - 60

Tuesday Week 1 of 3

So this is day 2 of 12 for this 3 week phase 1 program, at the end of the 12th workout we move on to phase 2 which is an additional 3 week program that has 2 sets of 12 reps on most exercises. Things are moving along pretty good so far I think. Also I am experimenting with embedding grids, not as fun or easy as I thought it might be

. 1 of 3 Floyd Monday Tuesday Thursday Friday . Part Exercise Sets Reps . Quads Leg Press 1 15 180 200D . Hams Lying Leg Curl 1 15 60 70E . Back Seated Cable Row 1 15 100 120D . Chest Flat Bench Press 1 15 115 120D . Shldrs Dumbbell press 1 15 25 30D . Traps Dumbbell shrug 1 15 60 60D . Triceps Pushdown 1 15 50 52.5H . Biceps Barbell curl 1 15 55 65H . Back Back extension 1 15 Forgotten 0 . Calves Standing calf raise 1 15 200 240E . arms Barbell wrist curl 1 15 45 55H . Abs Crunches 1 15 100 lbs, 105lbs . . 1 of 3 Cameron Ted Monday Tuesday Thursday Friday . Part Exercise Sets Reps . Quads Leg Press 1 15 270 320E . Hams Lying Leg Curl 1 15 90 100E . Back Seated Cable Row 1 15 160 180D

. Chest Flat Bench Press 1 15 185 190D . Shldrs Dumbbell press 1 15 45 50D . Traps Dumbbell shrug 1 15 80 85H . Triceps Pushdown 1 15 72.5 80H . Biceps Barbell curl 1 15 75 85H . Back Back extension 1 15 forgotten 25E . Calves Standing calf raise 1 15 200 240E . arms Barbell wrist curl 1 15 45 55H . Abs Crunches 1 15 100 lbs 60 lbs

E=Easy

D = Do-able

H = Hard, but completed all reps

Monday Week 1 (of 3)

. Week 1 (of 3) Floyd Monday Tuesday Thursday Friday . Bodypart Exercise Sets Reps . Quads/Glutes Leg Press 1 15 4 X 45 . Hamstrings Lying Leg Curl 1 15 60 . Upper Back Seated Cable Row 1 15 100 . Chest Flat Bench Press 1 15 115 . Shoulders Dumbbell press 1 15 25 . Traps Dumbbell shrug 1 15 60 . Triceps Pushdown 1 15 50 . Biceps Barbell curl 1 15 55 . Lower Back Back extension 1 15 Forgotten . Calves Standing calf raise 1 15 200 . Forearms Barbell wrist curl 1 15 45 . Abdominals Crunches 1 15 100 lbs, . . Week 1 (of 3) Cameron Ted Monday Tuesday Thursday Friday . Bodypart Exercise Sets Reps . Quads/Glutes Leg Press 1 15 6 x 45 . Hamstrings Lying Leg Curl 1 15 90 . Upper Back Seated Cable Row 1 15 160

. Chest Flat Bench Press 1 15 185 . Shoulders Dumbbell press 1 15 45 . Traps Dumbbell shrug 1 15 80 . Triceps Pushdown 1 15 72.5 . Biceps Barbell curl 1 15 75 . Lower Back Back extension 1 15 forgotten . Calves Standing calf raise 1 15 200 . Forearms Barbell wrist curl 1 15 45 . Abdominals Crunches 1 15 100 lbs