Project Evolution

Monday, 23 January 2012

emperorpartin — Tue, 24 Jan 2012 05:01:30 +0000

Zercher squats:
135 lbs. (61 kg) 1 x 6
185 lbs. (84 kg) 1 x 3
225 lbs. (102 kg) 1 x 1
275 lbs. (125 kg) 1 x 1
315 lbs. (143 kg) 1 x 1/2, 1 x 1

Squats:
225 lbs. (102 kg) 3 x 6, but on the last rep of the 3rd set, I lost form and felt something pull in my lower back. LAME.

Sunday, 22 January 2012

emperorpartin — Tue, 24 Jan 2012 04:59:31 +0000

Bench:
135 lbs. (61 kg) 8 x 3

Dips:
Bodyweight 3 x 10

Pulldowns:
120 lbs. (54 kg) 1 x 13
140 lbs. (64 kg) 3 x 8

Bent-over rows:
135 lbs. (61 kg) 1 x 10
155 lbs. (70 kg) 3 x 8

Cable station facepulls:
100 lbs. (45 kg) 4 x 13

And several overhead rope presses, wasn’t keeping track

Thursday, 19 January 2012

emperorpartin — Tue, 24 Jan 2012 04:49:53 +0000

Speed deadlift:
185 lbs. (84 kg) 8 x 2

Squats:
135 lbs. (61 kg) 1 x 10
185 lbs. (84 kg) 3 x 8

Standing cable crunch:
80 lbs. (36 kg) 3 x 10

DB sidebends:
90 lbs. (41 kg) 3 x 10

Wednesday, 18 January 2012

emperorpartin — Tue, 24 Jan 2012 04:47:31 +0000

Bench + chain:
Bar (45 lbs./20 kg) 1 x 10
95 lbs. (43 kg) 1 x 6
135 lbs. (61 kg) 1 x 3
185 lbs. (84 kg) 1 x 1
225 lbs. (102 kg) 1 x 1/2

Dips:
Bodyweight + chain 3 x 6

Pulldowns:
160 lbs. (73 kg) 4 x 6

Bent-over rows:
155 lbs. (70 kg) 1 x 8
165 lbs. (75 kg) 3 x 6

Monday, 16 January 2012

emperorpartin — Tue, 24 Jan 2012 04:44:54 +0000

Smith machine rack pulls:
135 lbs. (61 kg) 1 x 6
185 lbs. (84 kg) 1 x 3
225 lbs. (102 kg) 1 x 3
275 lbs. (125 kg) 1 x 1
315 lbs. (143 kg) 1 x 1
365 lbs. (166 kg) 1 x 1
405 lbs. (184 kg) 1 x 1/2, 2 x 1

Squats:
225 lbs. (102 kg) 3 x 6

Romanian DL:
225 lbs. (102 kg) 3 x 6

Standing cable crunch:
90 lbs. (41 kg) 3 x 6

Smith machine sidebends!?!:
135 lbs. (61 kg) 1 x 10
155 lbs. (70 kg) 2 x 8

Sunday, 15 January 2012

emperorpartin — Tue, 24 Jan 2012 04:29:34 +0000

Bench w/ bands:
Bar (45 lbs./20 kg) 1 x 10
95 lbs. (43 kg) 8 x 3

Dips:
Bodyweight 3 x 10

Pulldowns:
130 lbs. (59 kg) 4 x 10

Lawnmowers:
60 lbs. (27 kg) 4 x 10

Cable station facepulls:
100 lbs. (45 kg) 4 x 13

Thursday, 12 January 2012

emperorpartin — Tue, 24 Jan 2012 04:18:14 +0000

Speed deadlift:
185 lbs. (84 kg) 8 x 2

Squat:
135 lbs. (61 kg) 2 x 10
185 lbs. (84 kg) 1 x 8

Romanian DL:
135 lbs. (61 kg) 1 x 10

Standing cable crunch:
70 lbs. (32 kg) 1 x 10
80 lbs. (36 kg) 2 x 10

Dumbbell sidebends:
80 lbs. (36 kg) 3 x 10

Wednesday, 11 January 2012

emperorpartin — Tue, 24 Jan 2012 04:13:50 +0000

Bench w/ chains:
Bar (45 lbs./20 kg) 1 x 10
95 lbs. (43 kg) 1 x 6
135 lbs. (61 kg) 1 x 3
185 lbs. (84 kg) 1 x 1
225 lbs. (102 kg) 1 x 1

Dips:
Bodyweight + chain 4 x 6

Pulldowns:
160 lbs. (73 kg) 1 x 6
170 lbs. (77 kg) 3 x 6

Bent-over rows:
155 lbs. (70 kg) 4 x 8

01232012

emperorpartin — Tue, 24 Jan 2012 01:57:39 +0000

This may be mostly to remind me:

Catching up on the log after lifting tonight.

Monday, 09 January 2012

emperorpartin — Wed, 11 Jan 2012 05:23:17 +0000

Rack pulls:
135 lbs. (61 kg) 1 x 10
225 lbs. (102 kg) 1 x 6
315 lbs. (143 kg) 1 x 3
365 lbs. (166 kg) 1 x 1
405 lbs. (184 kg) 1 x 1
Not sure if I didn’t warm up enough, had poor form on that 405, or both, but maybe have pulled something in my left shoulder/upper back. (Next day update: “self-medication” and a hot shower seem to have helped a lot with the pain – here’s hoping I can bench tomorrow)

Squats:
135 lbs. (61 kg) 1 x 10
225 lbs. (102 kg) 4 x 4

Standing cable crunch:
80 lbs. (36 kg) 1 x 8
90 lbs. (41 kg) 1 x 6
100 lbs. (45 kg) 2 x 5

Cable station reverse sidebends:
100 lbs. (45 kg) 4 x 20