[robbclark1]

3-21-07

I did bis, tris, and shoulders, but don't remember anything!

I will be off the next few days because of conferences

[robbclark1]

3-26-07 chest and tris

dumbbell press
3 sets 8 x 65

Full Dips
1 set 12 +10lbs
1 set 6 +25lbs
1 set 8 +10lbs

dumbbell incline
2 sets 8 x 50
1 set 6 x 50

1 arm cable push down
3 sets 8 x 46.6

Pullover
3 sets 8 x 65

Did some other stuff but don't remember

Did some abs

[robbclark1]

3-27-27
Swim
40 minutes 30 laps (5 warm up, 25 regular)
Breast stroke

[robbclark1]

3-28-27Back & Bis

Deadlift
Warmups
2 sets 6 x 225 (3, readjust hands, 3 more)
1 set 4 x 225
1 set 12 x 145

EZ curl Standing
1 set 12 x 50 + bar
1 set 8 x 60 + bar
1 set 7 x 60 + bar

overhead back pull
3 sets 8 or 9 x 55 in each hand

hammer curls (2 armed)
3 sets 6 x 50 + bar

bent over row with barbell parallel to me
2 sets 8 x 125 + bar

Cable curl
1 set 11 x 40

did some other stuff and abs

[robbclark1]

3-29-07
outdoor bike ride for 45 minutes

[robbclark1]

3-31-07 legs and shoulders

Spent half the day messing with boilermaker's intake manifold...that's counts right? lol

Squats
Warm ups
1 set 10 x 145
1 set 8 x 165
1 set 6 x 175

Dumbbell shoulder press
3 sets 8 x 45 (all time record!! finally some frickin progress )

Straight legs
3 sets 8 x 135

1 arm lateral raise dumbbell
3 sets 8 x 30

1 legged hack squat
1 set 10 x 140 plus sled
1 set 8 x 160 plus sled

behind the back shoulder row on smith
3 sets 10 x 70 plus bar

I think that's it...

[robbclark1]

4-1-07

20 minutes on this cool new stepper
10 minutes on UBE
Abs

[robbclark1]

4-1-07Chest and tris

Bench
1 set 8 x 145
2 sets 7 x 145

Overhead barbell tricep extension
1 set 8 x 135
2 sets 7 x 135

dips
1 set 10 +15lbs
2 sets 8 +15lbs

tricep pushdown flat bar
3 sets 8 x 86.6

incline press
3 sets 6 x 120

Chest flies
3 sets 8 x 25

cable 1 arm pushbacks
3 sets 6 x 40

Misc chest/tri things

[robbclark1]

4-3-07
Swim 25 minutes - about 20 laps, breast stroke and freestyle

Basketball for about 20 minutes.

[robbclark1]

4-4-07Back and bis

Deadlifts
Warmups
1 set 10 x 205
3 sets 8 x 225

Bicep dumbbell curls
3 sets 6 x 40

Bent over rows (barbell)
3 sets 8 x 135

Widegrip ez bar cable curls laying on the floor
1 set 10 x 110
1 set 8 x 110
1 set 7 x 110

Pull downs
1 set 10 x 80
2 sets 8 x 90

misc bicep exercise

reverse cable flies
1 set 8 x 12.5kg
2 sets 6 x 12.5kg

[robbclark1]

4-5-07
30 minutes cardio
abs

[robbclark1]

4-6-07legs and shoulders

Squat
1 set 8 x 135
1 set 6 x 135
1 set 4 x 195
*some powerlifter lady showed me how to improve my technique and she spotted me!*

Shoulder press (free barbell)
1 set 9 x 80
2 sets 6 x 80

Hamstring curl (1 leg)
1 set 12 x 50
2 sets 8 x 60

Lateral raise
3 sets 10 x 30

Bent over cable lateral raise for rear shoulder
3 sets 8 x 16kg

[robbclark1]

4-7-07
Stretch and Abs

4-8 to 4-13
at a conference so I haven't done crap!

[robbclark1]

4-14-07legs and shoulders

Squats
3 sets 8 x 165

Dumbbell shoulder press
1 set 10 x 45
2 sets 8 x 45

Hack squats
1 set 10 x 180 + sled
1 set 10 x 230 + sled
1 set 10 x 270 + sled

Beer lateral raises
1 set 10 x 35
2 sets 8 x 40

Hamstring curls
3 sets 10 x 60

Front shoulder cable raises
1 set 12 x 25
2 sets 8 x 30

[robbclark1]

4-15-07
10 min spinning
10 min rowing
10 min stepping

abs

I really hate cardio!!