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Jesse Training Log

jesse_01

jesse_01

Banned
I'm doing the 5x5 int routine. Taking ECA stack 7am, 12pm and 5pm. Each serving E-24mg, C-200mg,A-81mg. I`m 5`10, 205, 24yr, about 18% body fat. I have been lifting on and off since start of the year. I`m the big boned thick body type, gain weight really easily, but takes for ever to lose weight.

Monday May 11,2009

5 mins warm up jog

Squat
105x5
130x5
155x5
180x5
210x5

Bench
65x5
50x5
95x5
110x5
125x5

Row
45x5
60x5
70x5
80x5
95x5

20 min cardio jog
5 min cool down walk
20min stretch

My diet roughly

7am oatmeal, and protein shake

9am apple, tuna sandwich, almonds, yogurt

12pm tuna sandwich, almonds, veggies, banana

4pm protein shake, almonds

6pm chick dinner or lean ground beef

9pm protein shake more almonds

I love almonds for some reason, usually a handful or 2 at a time. I will have apple and peanut butter randomly during the day also. Drink 8-10ltrs of water aday
 
Last edited:
Your weights are very low are you new? If you're that new I dont think you should worry about your diet just yet. Just eat big for now and when you get up there I'd say start eating healthy.
 
Yeah I know my weights are very low. Its weird, like for my size I should be stronger but I'm not. When I lift its kind of like my muscles are stalling out and not working at 100%. Maybe its mind set or something I have to work at, I don't know. I have been working out off and on for the past few months. My 5 rep max are squat 225, bench 135, row & press 110, dead lift 225.
 
I 4th degree separated my shoulder last year so I have to work on my bench slowly. Probably twice a week at 2.5lb gain per week.
 
Just be patient and the weight will come. Keep us posted and stay dedicated to your log. If you do that, you will stay dedicated to working out. Always be honest when you post up, that way we can help you out.
 
Also bro, I am a fan of using glutamine. I feel that it helps me recover quicker. I normally take around
5 grams post workout.
 
Jesse_01 said:
I'm doing the 5x5 int routine. Taking ECA stack 7am, 12pm and 5pm. Each serving E-24mg, C-200mg,A-81mg. I`m 5`10, 205, 24yr, about 18% body fat. I have been lifting on and off since start of the year. I`m the big boned thick body type, gain weight really easily, but takes for ever to lose weight.

Monday May 11,2009

5 mins warm up jog

Squat
105x5
130x5
155x5
180x5
210x5

Bench
65x5
50x5
95x5
110x5
125x5

Row
45x5
60x5
70x5
80x5
95x5

20 min cardio jog
5 min cool down walk
20min stretch

My diet roughly

7am oatmeal, and protein shake

9am apple, tuna sandwich, almonds, yogurt

12pm tuna sandwich, almonds, veggies, banana

4pm protein shake, almonds

6pm chick dinner or lean ground beef

9pm protein shake more almonds

I love almonds for some reason, usually a handful or 2 at a time. I will have apple and peanut butter randomly during the day also. Drink 8-10ltrs of water aday
Click to expand...

IMHO being from 12pm to 4pm without eating it's not a good idea, 2:30 to 3h it's a decent interval anything over not good.

At 5 10 and 205 and with those lifts my guess is that you are way over 18% of BF. Drink 8-10ltrs of water a day it's too much, reduce to a gallon, that's quite enough. Do you really need to run the ECA stack? Wouldn't you be interested on gaining more muscle mass instead?
 
May 13, 2009

Squat
105x5
130x5
155x5
155x5

Press
60x5
70x5
80x5
95x5

Row
45x5
50x5
70x5
80x5
95x5

Sit ups
45x5
45x5
45x5

I use a 1Ltr bottle for drinking and I usually fill it up when ever its empty. Like when I go dirt biking I drink 3-4 ltrs in 2hrs alone. I'm interested in cutting weight while gaining muscle. I have been doing a 5x5 type routine for awhile but would get side tracked and not got for like 2 weeks type deal. Are those bf% deals built into weight scales any good?
 
That's too much cardio for someone who is doing a strength training like routine and wants to keep muscle let alone thinking about gaining more muscle and strength.
 
Jesse_01 said:
So no cardio at all?? Just a 5min warm up jog?
Click to expand...

You can do cardio, but HIIT cardio it's better than long sessions. 3 sessions a week on non working out days, 5 minutes warm-up then 40 secs sprints at high intensity, then 2 minutes at medium intensity (increase the resistance level on the machine) repeat for like 6 intervals of 40secs with the 2 minutes in between. Then do 5 minutes at low intensity for cooling down.

On working out days do just the 5 minutes warm-ups.
 
KoRiN said:
You can do cardio, but HIIT cardio it's better than long sessions. 3 sessions a week on non working out days, 5 minutes warm-up then 40 secs sprints at high intensity, then 2 minutes at medium intensity (increase the resistance level on the machine) repeat for like 6 intervals of 40secs with the 2 minutes in between. Then do 5 minutes at low intensity for cooling down.

On working out days do just the 5 minutes warm-ups.
Click to expand...

Okay I will try that. Umm on the HIIT do I want my heart rate to be at 80% for 40 secs high than say 65% for the 2mins med?
 
Jesse_01 said:
So no cardio at all?? Just a 5min warm up jog?
Click to expand...

I have great success when just increasing the intensity of my workouts...no more that 2 minutes between sets and around 4 minutes between exercises...thats when i'm on a 5-6 day training split...when i run a 5X5 program and lift on Mon/Wed/Fri and do a moderate cardio session on Tues/Thursday.

Sample Cardio session on my 5X5:

20 mins on the treadmill (nice jog, generally around the #5.5 speed, with the occasional bump up to 7-8 throughout)

10 mins on the stationary bike (decent resistance with a steady pace)
 
I can't do treadmills, I always almost eat shit every time. I don't lift my feet high enough I guess I don't know. My time off between sets is usually just enough to change weight or take a drink of water. I'm usually in the weight room for 20-30 mins max.
 
Jesse_01 said:
I can't do treadmills, I always almost eat shit every time. I don't lift my feet high enough I guess I don't know. My time off between sets is usually just enough to change weight or take a drink of water. I'm usually in the weight room for 20-30 mins max.
Click to expand...

I prefer the eliptical machine because it pushes both upper and lower body. You should rest just the enough time to takes you to hit the next set with full power, that's the best way to increase poundage, you should really focus on lift heavy now instead of resting less, save the cardio for something extra to the weight training imho.
 
KoRiN said:
I prefer the eliptical machine because it pushes both upper and lower body. You should rest just the enough time to takes you to hit the next set with full power, that's the best way to increase poundage, you should really focus on lift heavy now instead of resting less, save the cardio for something extra to the weight training imho.
Click to expand...

Weight wise I'm going off of the Bill Starr 5x5 int program spread sheet. I'm not reaching my 5rep max untill week 4 or so.
 
Jesse_01 said:
Weight wise I'm going off of the Bill Starr 5x5 int program spread sheet. I'm not reaching my 5rep max untill week 4 or so.
Click to expand...

yes I know this and trust me you really don't wanna rush it, follow the program to a T.

Good luck.
 
So far the 1st and 2nd work-out have been a breeze. Just a little sore tues, but I'm feeling good today. I think I'm going to stop taking the eca stack. Its starting to upset my stomach and making me dizzy during my work out. Can you suggest anything else? I want to cut down abit for a summer trip in july.
 
Some green tea extract pre-workout! And if you really wanna cut, do your cardio first thing in the morning on empty stomach (well just a cup a coffee and some bcaa's with no sugar or less than 2g) Then have your breakfast right away.
 
Not saying its impossible but cutting and the 5x5 usually do not go hand in hand. Your gains are going to hinder later in the program due to a reduce caloric intake doing heavy cardio plus an ECA stack.

Id look more towards a 10-12 rep routine with shortend breaks, but thats me. This may work for you and I hope it does!

Good Luck.
 
KoRiN said:
Some green tea extract pre-workout! And if you really wanna cut, do your cardio first thing in the morning on empty stomach (well just a cup a coffee and some bcaa's with no sugar or less than 2g) Then have your breakfast right away.
Click to expand...

i used to take a 300mg caffeine pill first thing in the morning and then cardio...I think the brand of them were Vivran (or something like that)...I saw good results.
 
brandonp005 said:
i used to take a 300mg caffeine pill first thing in the morning and then cardio...I think the brand of them were Vivran (or something like that)...I saw good results.
Click to expand...

It helps mobilizing fat it's what they say, to me drinking expresso coffee gets me hyper as fuck too, a cheaper option I must add.
 
1km jog warm up

Squat
5x105
5x130
5x155
5x180
3x215
8x155

Bench
5x65
5x80
5x95
5x110
3x130
8x95

Dead Lift
5x105
5x130
5x155
5x180
3x215
8x155

Dumbbell Curl
8x25
8x30
8x35

Overhead Cable Extension
8x90
8x110
8x110

1km jog
15min stretch

I started taking BSN Cell Mass after work outs and at night to try and help recovery. First week went pretty good. Kind of a pain in the ass trying to add up the plates correctly to get the proper weight. Lately I haven't been able to think very clearly, to much other stuff on my mind I guess. I tried out one of those scales that display body fat and weight. Well it was a joke. It told me I was at 30.8% body fat. My wrist that I fractured at the end of march was abit sore doing bench press. Can't wait for mondays work out.
 
Jesse_01 said:
1km jog warm up

Squat
5x105
5x130
5x155
5x180
3x215
8x155

Bench
5x65
5x80
5x95
5x110
3x130
8x95

Dead Lift
5x105
5x130
5x155
5x180
3x215
8x155

Dumbbell Curl
8x25
8x30
8x35

Overhead Cable Extension
8x90
8x110
8x110

1km jog
15min stretch

I started taking BSN Cell Mass after work outs and at night to try and help recovery. First week went pretty good. Kind of a pain in the ass trying to add up the plates correctly to get the proper weight. Lately I haven't been able to think very clearly, to much other stuff on my mind I guess. I tried out one of those scales that display body fat and weight. Well it was a joke. It told me I was at 30.8% body fat. My wrist that I fractured at the end of march was abit sore doing bench press. Can't wait for mondays work out.
Click to expand...

Cellmass as carbs i think don't drink it @ night. Post workout it's fine.
 
1km warm up

Squat
5x110
5x135
5x160
5x190
5x215

Bench
5x65
5x80
5x95
5x115
5x130

Row
5x50
5x60
5x70
5x80
5x95

Hyper
10x45
10x45

Situp
10x45
10x45
10x45
10x45

1km jog cool down
15min stretch
 
1km warm up jog

Squat
10x115
10x135
10x155
5x205
5x215

Dumbell bench
5x70
5x80
5x90
5x110
5x120

Deadlift
5x115
5x135
5x155
5x205
5x225

Situp
20x10
20x10

Russian Twist
10x45

1km jog cool down
15min stretch
 
Was out of town and went to some shit gym but still managed to get my work out in. My bench press weights aren't going up like it should. Any suggestions? My bench is really weak for some reason.

5min jog

Squat
5x115
5x135
5x185
5x205
3x225
8x185

Bench
5x65
5x80
5x95
5x110
3x120
8x95

Dead Lift
5x115
5x135
5x185
5x205
3x225
8x185

Incline Curls
8x35
8x35
8x35

Cable Overhead Tri Ext
8x140
8x140
8x140

15min stretch
 
Monday May 25,2009 8pm

Weight 215lb up 10lbs from start

5 min jog warm up

Squat
5x115
5x135
5x165
5x195
5x225

Bench
5x70
5x85
5x105
5x120
4x135 Had no one in the gym to spot me to.

Row
5x50
5x70
5x80
5x90
5x100

Hyper
8x25
8x35

Situp
8x25
8x25
8x25
8x25

5min jog cool down
10min stretch
 
May 27,

Sicker than a dog, stayed in bed all day. Whole body is sore. Hopefully feel well enough to go tomorrow.
 
Yeah I plan on doing that. Feels like my head is in a vise today. My calves and all my muscles are hurting. Should I just restart week 4 next monday? Or try and see if I can move on to week 5?
 
Jesse_01 said:
Yeah I plan on doing that. Feels like my head is in a vise today. My calves and all my muscles are hurting. Should I just restart week 4 next monday? Or try and see if I can move on to week 5?
Click to expand...

Restart week 4. Since you are having trouble with the bench it's the best choice.
 
Okay. What can I do to help improve my bench strength? Wide grip, narrow? Bar bell, dumb bell, incline, flat? I've been doing flat on day and incline the next. With a mix of bar bell and dumb bell. I dont ever have a spot so I tend to lean towards dumb bell.
 
The trick here it's not going till failure, stay one rep or two away from it. Just keep working on it don't change nothing for now, the only thing is that if you are not sure if you are going to do all the reps, don't increase the weight until you feel able to do so and work on your technique.
 
Still abit sick. Have some fluid in my lungs and head still stuffy. Maybe wed I will be better. This is a nasty flu, at this rate I might have to start all over again.
 
After 9 days off I finally felt okay to get back into the gym. Went really light, wanted to do more but take it easy.

Squat
5x110
5x140
5x165
5x165

Incline Bench
5x60
5x75
5x85
5x100

Deadlift
5x150
5x165
5x190
5x220

3 sets of situps
 
Didn't goto the gym on friday. Help lay down 10,000 sq/ft of lawn sod. There was 5 of us and got it done in 5hrs. It was 28*c out, went through 1.5L per hr and still ended up a bit dehydrated.
 
5min jog

Squat
5x135
5x185
5x205
5x225
3x230

DB Bench Press
5x70
5x90
5x100
5x120
3x135

Row
5x50
5x70
5x90
5x100
5x110

Hyper
8x25
8x25

Situp
8x25
8x25
8x25
8x25

5 min jog
10 min stretch

Wow this is a slow process gaining strength. I'm slowly noticing a difference.
 
Squat
5x115
5x141
5x175
5x175

Incline Bench
5x65
5x75
5x85
5x95

Deadlift
5x145
5x175
5x205
5x235

Buddy bet me dinner if I could deadlift 315, I got 2 reps.
 
Should I try to go for more reps at 315 or just slowly move up. Also I think my biggest problem is I'm not resting enough before I goto do my heaviest left. Like on that deadlift I had a good 3-4 min rest. Vs a 45-60 sec rest like I usually do.
 
Jesse_01 said:
Should I try to go for more reps at 315 or just slowly move up. Also I think my biggest problem is I'm not resting enough before I goto do my heaviest left. Like on that deadlift I had a good 3-4 min rest. Vs a 45-60 sec rest like I usually do.
Click to expand...

yes you must rest more if you feel you can lift more that way! Still don't go too crazy about it, do 260 or 270 next time.
 
Squat
5x115
5x145
5x175
5x205
3x235
8x175

Bench
5x75
5x85
5x105
5x115
3x140 Was real tough, could only do 3" away from my chest.
8x105

Row
5x65
5x75
5x85
5x115
5x135
3x155
8x115

Barbell Curls
8x65
8x65
8x65

Tricep
8x120
8x120
8x120

Squated in bare feet. It helped keeping me from wanting to lean forward.
 
Squat
5x120
5x150
5x175
5x205
5x235

Bench
5x70
5x85
5x105
5x125
5x145

Row
5x75
5x95
5x115
5x135
5x155

Hyper
8x25
8x25

Sit up
8x25
8x25
 
Haha while I was at the gym there was these two guys that spent a hour and half just bench pressing. Than this other guy was screaming his head off as he was doing a 95lb barbell curl. It was to funny.
 
Wed June 17

1km jog warm up

Squat
5x120
5x150
5x180
5x180

Incline Bench
5x65
5x75
5x85
5x95
5x115
5x125

Deadlift
5x115
5x160
5x190
5x225
3x275 Felt a tight burning pain in my back so stopped.

3 sets of 10 sit ups

1km jog, stretch


Doing chest 3 days aweek alond with ever thing else I've noticed a big difference in size. My traps are a little sore today(thurs 18), I assume thats from the heavy deadlift. Besides that everything is going good. Starting to kind of get jealous of the gains people make while on a cycle, but on well hard work will pay off. Its not going to come over night or in a few months. Which alot of people seem to think if they went to the gym for a couple months they would be all musclur and fit. They are in for a wake up call if they try it and have those expectations. I should probably start doing some cardio on my none lifting days. I just hate running unless I'm playing a sport of some sort. Kind of like a dog, not going to run for the sake of running. But if you keep throwing a ball I would run all day lol.
 
June 20

215lbs

Squat
5x120
5x150
5x180
5x210
3x240
3x255
8x180

Bench
5x80
5x90
5x110
5x120
5x140
3x150
8x110

Row
5x70
5x80
5x90
5x120
5x140
3x160
8x120

Barbell Curl
5x65
5x75
4x80

Cable tri

8x120
8x120
8x120

Standing Calf Raise
10x260
10x400
7x600 Shoulder was getting sore from the weight.
 
June 23

Squat
5x125
5x155
5x180
5x210
5x245

Bench
5x80
5x90
5x110
5x120
5x150

Row
5x75
5x80
5x90
5x120
5x160

Hyper
10x25
10x35

Torso Rotation
10x185
10x205
 
June 25

Squat
5x135
5x155
5x175
5x225

Incline Bench
5x70
5x80
5x90
5x135

Deadlift

5x120
5x160
5x190
5x225
5x255

3 sets of 10 situps
 
June 27
Squat
5x130
5x160
5x190
5x225
3x260
8x190

Bench
5x80
5x90
5x110
5x130
8x155
3x110

Row
5x75
5x80
5x90
5x120
3x165
8x120

Dips
5,5,3

Barbell Preacher Curl
10x50
8x60
6x60
10x50

Tri Pull down
10x30
10x40
10x50
3x60
6x50

Cable Curl
10x50
10x60
7x70
5x80

Overhead tri pull
5x100
5x110
5x120
5x130
4x120

Woke up today(monday) arms are still a bit sore. I guess I worked them good lol.
 
June 30

Squat
5x130
5x160
5x190
5x225
5x260

Bench
5x85
5x95
5x115
5x135
5x155
10x115

Row
10x80
10x95
10x115
7x135
4x165

Seated Leg Press
10x275
8x270
10x260
My squats are starting to stall out. Going to try and see if this helps.

Hyper
10x25
10x25
8x25
10x25

Incline Situp
10x25
10x25

1 mile jog
Stretch
 
Took a few days off, went camping and enjoyed the summer.

July 6

215.5lbs
.5mile @ 6mph

Squat
5x130
5x160
5x190
5x225
5x260

Bench
5x85
5x95
5x115
5x135*
5x155*
*lowered so arm was at 90*, anymore puts alot of stress on my shoulder.

Row
5x80
5x95
5x115
5x135
5x165

Hyper
5x35
5x45
5x45
5x45

Decline Situp
5x35
5x45

1mile @ 6mph
 
July 8
217lbs
.5 mile @ 6mph warm up

Squat
5x135
5x155
5x175
5x235 Was pretty easy

Power clean & press
5x70
5x80
5x90
5x115

Deadlift
5x125
5x165
5x195
5x225
5x275

Decline Situp
10
10
10

Dips
5
3 My dips suck :(

10 min HIIT, 30 sec @ 5mph, 30 sec @ 8mph
 
Jesse_01 said:
Took a few days off, went camping and enjoyed the summer.

July 6

215.5lbs
.5mile @ 6mph

Squat
5x130
5x160
5x190
5x225
5x260

Bench
5x85
5x95
5x115
5x135*
5x155*
*lowered so arm was at 90*, anymore puts alot of stress on my shoulder.

Row
5x80
5x95
5x115
5x135
5x165

Hyper
5x35
5x45
5x45
5x45

Decline Situp
5x35
5x45

1mile @ 6mph
Click to expand...

Decrease the weight instead, doing it like that doesn't count... the bar must touch the chest.
 
Okay I will lower my weight than. Its so frustrating that my bench sucks. Could I use a smith machine and get the same results as free weight barbell? I could push it more on the smith cause I push it to the last rep.
 
Jesse_01 said:
Okay I will lower my weight than. Its so frustrating that my bench sucks. Could I use a smith machine and get the same results as free weight barbell? I could push it more on the smith cause I push it to the last rep.
Click to expand...

Smith machine is a mortal sin here on EF bro. Just ask someone to spot you and explain him before starting what are you trying to accomplish.
 
Switching routines. Going to try MAX-OT Training.

July 10 Chest Day

.5mile jog warm up

BB Bench Press
6x35
6x37.5
6x37.5

DB Incline Press
5x55
4x55

Dips
4
3

Felt really tired and drained after this work out. Maybe from poor eating today.
 
5 min Hiit warm-up
Barbell Curls
6x70
6x70

Dumbbell Curls
6x30
6x35

Cable Curls
6x90

Cable push down
6x90
6x110

Skull Crushers
6x60
6x60

Dumbbell kick back
6x25

Barbell wrist curls
8x70
8x70

Dumbbell wrist curls
8x40

Leg Raise
8x5
8x10

Cable Crunch
10x60
10x90

Weight decline situp
10x35

5 min Hiit
 
I notice the Hiit is starting to become very easy, I'm starting to lose bf% but keep going up in weight. I'm Glad I'm not in anything that goes by a person's weight. Sitting at 220lbs.
 
Jan 14
Squat
6x260
6x260
6x260

Leg Press
6x360
6x360

Stiff Leg Deadlift
6x225
6x275

Standing Calf Raise
8x360
8x360

Seated Leg Press Calf Raise
8x450
8x450

Abit sore and tired today (jan 15).
 
July 15 Shoulder

Barbell Press
6x95
6x95
6x95

Dumbell Press
6x35
6x40

Lat Dumbell Raise
6x25
6x30

Shrugs
6x135
6x185

Upright Row
6x95
6x95
 
Starting a starter stack doing 5x5 cause I find I have more time to work out 3 times a week. Should I lift heavy every work-out cause I'm on a cycle? Also should I start a new cycle log?
 
Jesse_01 said:
Starting a starter stack doing 5x5 cause I find I have more time to work out 3 times a week. Should I lift heavy every work-out cause I'm on a cycle? Also should I start a new cycle log?
Click to expand...

What are your current goals, strength, mass, fat loss?
 
I think you would do great with Bill Starr 5x5 the original version, not madcows.. I gave it to Extramile and he is progressing alot, send him a pm regarding it, you can tell him that i sent you.
 
July 23. 220lbs

Squat
5x225
5x225
5x225
5x225
5x225

Deadlift
5x250
5x250
5x250
5x250
5x250

Incline Bench
5x125
5x125
5x125
3.5x125
4x115

Dropped about 6 f-bombs per set. I was totally spent after this work out. Waiting for the starter stack to kick in.Been on it for 24hrs. Hopefully I will notice a difference next work out. I took pics of what I look like starting of cycle and will take one every week to show progress.
 
July 25
220.5lbs

Back was sore from thursdays squats. So I did the arms work out from the Max OT routine. Work out went pretty well. Had a good pump after 2 heavy sets. Will post up full details of work out and works outs from the past week that I haven't posted when I get back in town.
 
July 25

BB Curls
6x80
6x90

DB Curls
6x40
6x45

Cable Curls
6x120

Cable Push Down
6x120
6x140

Overhead Cable Exten
6x140
6x140

DB Kick Back
6x35

BB Wrist
8x80
8x80

DB Wrist
8x50

Leg raise
15
15

Cable Crunch
10x120
10x140

Weight Incline
10x35
 
July 28 Shoulders 224lbs

BB Press
6x105
6x105
6x105

DB Press
6x50
6x50

Lat DB Raise
6x35
6x35

Shrug
6x185
6x185

Row
6x165
6x165
 
July 4 227.5lbs

BB Curls
6x90
6x90

DB Curls
6x50
6x50

Cable Curls
6x130

Cable Push Down
6x140
6x150

Over Head Tri Ext
6x130
6x140

DB Kick Back
6x35

BB Wrist Curl
8x90
8x90

DB Wrist Curl
8x50

Leg Raise
15
15

Cable Crunch

10x150
10x160

Incline Sit Up
10x45
 
Aug 5th 224.5lbs

Shoulders

BB Press
6x95
6x95
6x95

DB Press
6x45
6x45

Lat DB Raise
6x35
6x35

DB Shrug
6x70
6x70

Up Right Row
6x80
6x100
 
Last edited:
I noticed my dates where all messed up.

Aug 6, 225lbs, Back

Lat Pull Down
6x135
6x135
6x140

Seated Cable Row
6x150
6x150
6x165

Good Mornings
6x115
6x115

Hyper
6x45
6x45

Reverse Fly
6x80
6x100
 
Its going good thanks. The beast is helping recovery big time. Make some gains on my bench press finally. I plan on doing 7 days a week for the rest of the cycle. Working out each muscle group every day is kind of nice, gives everything time to rest. It seems like my bi/tri get a work out on every day but legs though.

I got some new post work out I'm trying, its called Dark Matter. Kind of taste like jello mix but not to sweet. I hope to add another 30-40lbs to my lifts within the next 2 weeks here.
 
Aug 10,2009. Legs, light back. 230lbs

Squat
6x225
6x245
6x265

Leg Press
6x475
10x405

Calf Raise
12x405
12x405

Weighted Lunges
20x70
15x70

Back Pull Down
11x140
6x140
12x125

Cable Row
12x135
12x125
12x75 Work on form

Squat strength has really gone up. Might try more reps at same weight.
 
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