Interesting chart on American debt

Simple chart showing who owns our debt

http://oregonbusinessreport.com/2011/05/debt-chart-how-much-does-each-nation-own-of-america/

Some of you may find this funny

Rebecca Black

So whats everyone think about this video?

Strong income

Chinese lambo owner smashes his car because he is dissatisfied with the companys service.

I wish I had the income to do that!

Japan

Sorry I haven't been updating lately I've been really busy.

Made this post to say pray for my relatives in Japan I haven't heard from a few of them yet :(

Strong want

Motivation

I will now be incorporating other things into my blog and make my workout journal in its own section!

That being said heres a motivational video

Journal Update - Day 20 - Arms

Dumbbell Curls
35x10
45x10
55x8
65x3

One Arm overhead extension
35x12
40x12
45x10

Machine Preacher Curl
140x10
155x10
170x10
185x8

Overhead EZ Bar Extension
95x12
115x12
145x6
115x10

Concentration Curls drop set with seated Hammer Curls
30x8    40x6
35x8    50x6
40x8    55x6

Rope Pushdowns
140x20
160x15
200x12

One Arm Pushdowns dropset with rope bicep curls
40x12          62.5x10
50x12          80x10
60x10          95x10

Journal Update - Day 19 - Chest

Incline Barbell
135x20
185x10
225x10
275x6

Flat Db Fly
70x10
80x10
90x10

Pec Deck
210x10
310x10
350x8

Hammer Strength Wide Chest( plates )
1 x 12
2 x 12
3 x 12
4 x 10

Machine Bench
160x10
205x10

One Arm Neutral DB
60x10
70x10

Journal Update - Day 19 - Back

Sorry I havn't been updating as much lately I've been getting busy, here's my routine from Saturday.

Lat Pulldowns
180x8
195x8
205x8
235x6

Seated Rows
205x10
250x10
270x10
295x8

Pullups drop set with barbell rows
8 reps 135x10
6 reps 185x10
6 reps 225x10
5 reps 135x10


Machine underhand rows
205x10
220x10
235x10
250x10


Lat Pushdowns
110x15
140x10
170x10
190x6
140x10

Hyperextensions
205x20
250x15
270x10
295x10

Journal Update - Day 18 - Arms

Did arms yesterday and forgot to post it, made some prs on skullcrushers it was a good day.

About to go to the gym will post routine when I get back

Journal Update - Day 17 - Chest

Flat Bench
135x12
185x10
205x10
225x10
275x12

Machine Flys
55x12
70x12
100x10
105x10

Pec Dec
250x15
310x12
370x8

Hammer Strength Incline One Hand
135x12
225x15
275x15
315x12

Cable Flys
50x12
70x10
90x10
120x6

Journal Update - Day 16 - Shoulders

Db Press
70x12
85x10
100x12

Hammer Plate Loaded Shoulder Press
225x8
315x8
365x5

Lateral DB Raise
30x12
35x10
40x10

Machine Side Raise
125x10
140x10
175x10

Plate Loaded Machine Shrugs (Seated)
225x12
315x10
365x10

DB Shrugs
100x15
100x15


Barbell Upright Rows Wide
95x10
95x10
105x12

Journal Update - Day 15 - Back

Dumbbell Rows
100x15
100x15
100x20
100x27

Close Grip Lat Pulldown
160x10
190x10
220x8
250x4

Low Pully Cable Row ( Wide handle )
175x10
205x10
250x6
295x8 ( close handle )

PullUps drop set with pushdowns
6 pullups then 50x10
5 pullups then 65x10
5 pullups then 72.5x10
5 pullups then 80x8

Deadlifts ( focus on lower back, dont touch plates to ground )
135x10
225x10
315x5
135x10

One Hand Hammer Strength Pulldown
2 plates x10
2 plates + 25 x6
2 plates x 8

Journal Update - Day 14 - Arms

Had a quick arm workout using just core bicep and tricep exercises with my buddy before playing a good 3 hours of basketball.

Will be hitting the gym hard tomorrow and posting my workout

Journal Update - Day 13 - Chest

Finally got to the gym today after it being closed for 3 days due to snow.

Barbell Flat Bench
135x15
225x10
250x8
275x10

300x4 225x12 drop set
 
Incline DB Flys
50x10


60x10
75x10
100x4

Pec Deck Machine
170x12
250x12
310x10

Hammer Strength Incline
2 Plates x12
2 Plates + 25 x 10
2 Plates x12

Machine Incline
205x12
250x12
305x10
205x10

Gym Closed

Didn't make it to the gym today because its closed due to severe weather

Journal Update - Day 12 - Shoulder

Standing Overhead Press
135x10
155x8
185x6
225x1
135x10

Machine Upright Rows ( Wide )
120x20
170x12
200x10
200x10
130x10


Lateral DB Raise
35x10
40x10
45x10
50x10

Machine Shoulder Press
160x10
190x10
205x8
230x8

Standing DB Raise
35x10
40x10

Plate Loaded Machine Shrugs
315x12
405x10
405x10
495x10

DB Shrugs
100x20
100x30
100x40

Journal Update - Day 11 - Back

Barbell Rows Underhand
135x10
225x10
275x10
315x6
225x6
135x8

Pullups
8 reps
8 reps
8 reps
7 reps

Low Pully Cable Row ( Wide handle )
160x10
205x10
235x10
265x8

Lat Pulldown
130x10
160x10
190x10
220x6

Hammer Strength Row ( top handle )
275x10
315x10
405x8
315x10
225x10

Pushdowns
70x12
100x10
130x8
170x6
110x8

Reverse Extensions ( one continuous set )
205x10

235x10
295x10
205x10

Rest Day

Just playing some pickup basketball at the gym tonight and taking a day off the weights.

I also bought a new car so I've been cleaning and driving that today! 

Journal Update - Day 10 - Arms

One Handed Overhead DB Extension
30x12
40x10
50x6
35x8

Machine "kickbacks"
70x10
85x10
100x10
125x8

Tricep Extension
80x12
Max weight+10 pounds x10
Max weight+20 pounds x10
Max weight+40 pounds x6

DB Bicep Curl
30x10
40x8
50x8
65x4
40x8

Ez Bar Preacher Curl
65x10
75x10
95x8

One Hand Machine Bicep Curl
40x10
50x10
60x10
70x10
80x8

Machine Dips
Max Weight x 15
265x10 drop set

Ez Bar Curls
95xfailure


Sweet arm day got a great pump and used good form throughout

Journal Update - Day 9 - Legs

 This is a progress picture from last summer, I'll start posting pictures more often to show my progress


Leg Press
4 Plates x15
5 Plates x15
6 Plates x10
4 Plates x 10

Seated Leg Curl
160x12
190x12
225x10
250x8

Leg Extension
205x15
250x15
295x12
205x12

Seated Calf Raise One leg
70x12
80x12
90x10
110x10
110x10

Leg Press Calf Raise
4 Plates x 12
5 Plates x 12
5 Plates x 12



Had a lower intensity leg day today, planning on a very high intense leg day next week to PR on squats

Journal Update - Day 8 - Chest

Decided to move legs to tomorrow and hit chest a bit today.  Today was not a typical chest day I decided to use much higher reps on bench press to prevent injury.

Barbell Flat Bench
135x15
185x15
225x15
250x12

Hammer Strength Machine Decline
2 plates x 12
3 plates x 12
4 plates x 10
3 plates x 6

Pec Deck Machine
170x12
250x12
310x10
350x10
380x6

Cable Cross-Overs ( cables at top )
50x12
70x12
80x10
100x6

Machine Bench Press
130x12
160x12
205x10
250x6

Journal Update - Day 7 - Back

Hammer Strength Wide Lat Pulldown
2 plates x10
3 plates x10
4 plates x8
3 plates x8

Cable Seated Rows one hand
70x10
85x8
105x8
130x8

Hammer Strength Row
2 plates x15
3 plates x15
4 plates x12
3 plates x10

Machine Underhand Row
165x12
190x10
265x10
295x8

Seated Lower Back Extensions
205x15
235x15




Cut the workout short today to play some basketball but still got a decent workout in.

Journal Update - Day 6 - Shoulders

Smith Machine Military Press
135x12
185x8
225x8
275x6

Cable Upright Rows
110x12
140x12
180x12
200x12

DB side/rear raises
30x15
40x15
50x12

Db side raises
30x12
40x10

Db front raises
30x10
40x10 35x6 drop set

Machine Reverse Pec deck
130x10
190x10
250x10

Db Shrugs
100x20
100x20
100x20

Journal Update - Day 5 - Rest

Today will be a very short entry just decided to have a rest day because I was lacking energy but will hit shoulders hard tomorrow!

If anyone knows any good exercises to hit specifically the mid delts let me know!

Journal Update - Day 4 - Arms

Dumbbell Curls
30x12
40x8
50x8
60x6

SkullCrushers
75x12 drop set underhand press
95x12 drop set underhand press
115x8 drop set underhand press

Machine Preacher Curl
125x10
145x10

170x8
185x8

Tricep Pushdown  ( Dropset with overhead tricep extension x8 )
67.5x12
75x12
87.5x12 95x12 ( max weight on cables )

Concentration Curls
25x12
30x10
45x6


Overhead DB Extension
30x15
45x10


Cable Curls 21's
45x21
65x21

One handed Cable Pushdown
25x12
30x12



Was a nice arm day, had a great pump the whole workout.  Hoping to get my left bicep more symetrical with my right its about .25 inches smaller.

Journal Update - Day 3 - Chest

 Ht: 5'10
 Weight: 219.6


Barbell Flat Bench
135x12
225x12
275x8
315x6

Incline Flys
50x12
70x12
80x12
95x12 PR

Pec Deck Machine
170x12
250x12
310x10
350x7

Cable Cross-Overs ( cables at bottom )
20x12
30x10
42.5x8
30x12 ( cables at top )

Hammer Strength Machine Decline
2 plates x 12
3 plates x 12
4 plates x 8

Workout felt pretty good today, didn't try to push too hard in flat barbell bench because I strained my chest a week earlier.

Feel free to comment or critique my workout!

Journal Update - Day 2 - Legs

Just got back from the gym had an awesome leg workout.

Squats
Warmup 135x12
225x5
315x1
365x1
405x1
465x1
500x3 PR

Seated Leg Curls
160x15
205x12
250x7
160x8

Leg Extension
205x15
250x10
295x10
75x12 each leg
90x10 each leg
105x8 each leg

Close Stance Leg Press
400x12
400x12

Seated Calve Raise Machine
130x12
150x12
170x12
90x8 each leg

Overall it was a very good day in the gym hit a nice PR in squat!

Journal Update - Day 1 - Arms

I will be starting my workout journal on blogger from now on

Weight - 219.5

Barbell Curls 
65x12
85x10
105x10
125x8
135x5
65x10 
One-Handed OverHead Dumbbell Extension
30x12
35x10
40x10
Machine Preacher Curls
125x10
155x8
170x6
200x5
SkullCrushers
55x12
70x10
85x10
115x6
Cable Standing Bicep Curls
25x12
30x12
35x12
Rope Tricep Extension + Overhead Rope Extension Drop Set
 72.5x10 / 72.5x6
97.5x12 / 72.5x6
97.5x10 / 72.5x6
97.5x8 / 55x10

Overall a pretty good day, got a nice pump and had good energy throughout my workout.

A Little Bit About Myself

I came to blogger to start my workout journal so others could follow my bodybuilding and powerlifting progress
My starting stats are as follows

Height: 5'10
Weight: 220

I have competed in two power lifting competition in which i broke state and national records, but am more focused in bodybuilding now.