[kfisherx]

In the spirit of an update here are my latest two workouts and my food information...

Tuesday, January 20, 2009
Rest=60 sec
Exercise	Sets	Reps	Weight	Notes
Quads 1 - squat bb (back)	4	9-12 each leg	1x12x115 3x12x165	warm up sets as specified in notes below
Ham 1 - Seated Hams (Hammer)	4	9-12	1x12x35 2x12x60	warm up sets as specified in notes below
Quads 2 - Leg press	4	9-12	1x12x270 3x12x360	warm up sets as specified in notes below
Hams 2 -prone curl	4	9-12	1x12x40 1x9x50 1x12x40	pukey for this one
Calves 1 and 2 - Leg press	4	9-12	1x12x270 3x12x360	got sick here
Abs 1 -simple crunch	4	10	3x15	warm up sets as specified in notes below
Low Back 1 - hyperextensions	4	9-12	1x12xbw 2x12x +45	warm up sets as specified in notes below
Abs 2 - Side raises	3	10	3x15 (each side)	warm up sets as specified in notes below
low back 2 - low back machine	4	9-12	1x12x60 2x15x80	warm up sets as specified in notes below
NOTES: 1st exerces 2 warmup sets one light, one mod and 2 sets to failure 2nd exercise 1 warmup mod and 3 sets to failure
Wednesday, January 21, 2009
Rest=60 sec
Exercise	Sets	Reps	Weight	Notes
Chest 1 - db press	4	9-12	1x12x40 2x12x50	Kick ass
Back 1 - lat pull down	4	9-12	1x12x90 1x12x120 1x9x135	Cool
Chest 2 - incline smith press	4	9-12	2x12x75 1x9x75	warm up sets as specified in notes below
Back 2 - low row	4	9-12	1x12x105 1x12x120 1x10x135	warm up sets as specified in notes below
Traps 1 -db shrugs	4	9-12	NA	warm up sets as specified in notes below
Tris 1 - dips	4	9-12	1x12xbw 1x12 +20 1x12 +30 1x6 +40	warm up sets as specified in notes below
Bis 1 - bb curl	4	9-12	1x12x40 1x9x40 1x5x50	warm up sets as specified in notes below
tris 2 - cable press down	4	9-12	1x12x50 1x12x60 1x12x80 1x9x80	using the inner cable system
bis 2 - cybex curl machine	4	9-12	2x12x20 1x12x30 1x5x40	warm up sets as specified in notes below
Delt 1 Military Press	4	9-12	1x12x30 1x9x30 1x9x25	Did worse here
Forearms - db extensor and flexor	4	9-12	3x12x10 e 3x12x20 e	warm up sets as specified in notes below
Delt 2 - db raises	4	9-12	2x12x12.5 1x12x10	warm up sets as specified in notes below
NOTES: 1st exerces 2 warmup sets one light, one mod and 3 sets to failure. 2nd exercise 1 warmup mod and 3 sets to failure (do 1 less set per Alan)

Goals on workout day: 2696, 233P, 234C, 92F Goals on REST day: 2385, 227P, 169C, 89F
Date	Workout	Weight	Waist	Total Cals	Protein	Carbs	Fat
Friday, October 24, 2008	R	124.00	NA	2387.1	230	169	87.9
Friday, November 28, 2008	R	129.30	NA	2327.7	223	158	89.3
Friday, December 26, 2008	x	130.20	NA	2675	242	213	95
Friday, January 02, 2009	R	133.60	NA	2448.1	240	163	92.9
Friday, January 09, 2009	x	133.00	NA	2649.5	230	231	89.5
Friday, January 16, 2009	x	133.80	NA	2674.1	230	243	86.9
Saturday, January 17, 2009	x	133.20	NA	2376	237	168	84
Sunday, January 18, 2009	R	132.80	NA	2662	234	193	106
Monday, January 19, 2009	R	133.00	NA	2453.5	242	170	89.5
Tuesday, January 20, 2009	x	132.80	NA	2695.7	231	233	93.3
Wednesday, January 21, 2009	x	133.20	NA	2695.7	231	233	93.3