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