Egsbike's Vendetta

Starting Routine:

Work Out 1:
Bench Press (Flat) - 4 sets x 10 reps, 8 reps, 6 reps, 4 reps 
Dumbbell Bench (Incline) - 4 sets x 10 reps, 8 reps, 6 reps, 4 reps
Dumbbell Pull Over - 4 sets x 10 reps, 8 reps, 6 reps, 4 reps
Chest Fly - 4 sets x 10 reps, 8 reps, 6 reps, 4 reps
Dumbbell Wrist Curl - 4 sets x Failure
Hanging Leg Raise - 4 sets x Failure

Work Out 2:
Power Cleans - 4 sets x 10 reps, 8 reps, 6 reps, 4 reps
Pull Down (Behind) - 4 sets x 10 reps, 8 reps, 6 reps, 4 reps
Barbell Row - 4 sets x 10 reps, 8 reps, 6 reps, 4 reps
Reverse Fly - 4 sets x 12 reps
Bicep Curl - 4 sets x 12 reps
Pull Ups (Mixed) - 4 sets x Failure
Reverse Sit Ups - 4 sets x Failure

Work Out 3:
Dead Lift - 4 sets x 10 reps, 8 reps, 6 reps, 4 reps
Squat (Smith Machine) - 4 sets x 10 reps, 8 reps, 6 reps, 4 reps
Leg Extension - 4 sets x 10 reps, 8 reps, 6 reps, 4 reps
Leg Curl - 4 sets x 10 reps, 8 reps, 6 reps, 4 reps
Calf Raise - 4 sets x 12 reps
Lunges w/ Dumbbells - 4 sets x 12 reps
185 Lbs Bar Hold - 2 sets x Failure

Work Out 4:
Military Press - 4 sets x 10 reps, 8 reps, 6 reps, 4 reps
Shrugs - 4 sets x 10 reps, 8 reps, 6 reps, 4 reps
Mixed Raises - 4 sets x 12 reps
Tricep Extension - 4 sets x 12 reps
Dips - 4 sets x Failure
Reverse Curls - 4 sets x Failure
Plank Holds - 4 sets x Failure


Supplements:
MRI Black Powder
Cyto Sport Monster Milk
Supreme Protein Bars
Gaspari Nutrition SizeOn
Multi Vitamin

Work Out 1:
Bench Press (Flat) - 145 lbs x 10 reps, 155 lbs x 8 reps, 165 lbs x 6 reps, 175 lbs x 4 reps
Bench Press(Incline) - 95 lbs x 10 reps, 105 lbs x 8 reps, 115 lbs x 6 reps, 125 lbs x 4 reps
Dumbbell Pull Over - 25 lbs x 10 reps, 30 lbs x 8 reps, 35 lbs x 6 reps, 40 lbs x 4 reps
Chest Fly - 15 lbs x 10 reps, 20 lbs x 8 reps, 25 lbs x 6 reps, 30 lbs x 4 reps
Dumbbell Wrist Curl - 4 sets x 50 lbs x 8 reps 
Hanging Leg Raise - 4 sets x 20 reps

Feelings:
*Right shoulder hurt a little after the chest fly
*Bench Press has been going down slowly and slowly...Feel like there is no explosiveness left to the movement

Work Out 2:
Power Clean - 115 lbs x 10 reps, 125 lbs x 8 reps, 135 lbs x 6 reps, 145 lbs x 4 reps
Pull Down (Behind) - 110 lbs x 10 reps, 115 lbs x 8 reps, 120 lbs x 6 reps, 125 lbs x 4 reps
Barbell Row - 95 lbs x 10 reps, 115 lbs x 8 reps, 125 lbs x 6 reps, 135 lbs x 4 reps
Reverse Fly - 4 sets x 15 lbs x 12 reps
Bicep Curl - 4 sets x 55 lbs x 12 reps
Mixed Pull Ups - 0 sets x 0 reps
Reverse Sit Ups - 4 sets x 15 reps

Feelings:
*I was unable to do ANY pull ups because my back was completely worked

Keep it up, making a log really helps motivation. 2 questions, 1. why do you squat with a smith machine? 2. How does your split go, is it 4 days spread out throughout the week so you do each workout once a week, or is it every day without any break days? If it is everyday I think you should switch workouts 3 and 4 so you get more shoulder rest.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

i squat on a smith machine because my legs are so much more tired after deadlifts and i go up on the smith machine for 4 weeks to get my body used to heavy weight then switch to free weights so its easier to go up in weight

this is my split

wednesday workout 1
thursday work out 2
friday off
saturday workout 3
sunday workout 4
monday off
tuesday off

Workout 3:
Dead Lift - 225 lbs x 10 reps, 245 lbs x 8 reps, 275 lbs x 6 reps, 305 lbs x 4 reps
Squat (Smith Machine) - 225 lbs x 10 reps, 235 x 8 reps, 255 lbs x 6 reps, 275 lbs x 4 reps
Leg Extension - 8 plates x 10 reps, 9 plates x 8 reps, 10 plates x 6 reps, 11 plates x 4 reps
Leg Curl - 6 plates x 10 reps, 7 plates x 8 reps***

Feelings:
***Hamstrings felt too tight to continue my workout

Work Out 4:
Military Press - 95 lbs x 10 reps, 105 lbs x 8 reps, 115 lbs x 6 reps, 125 lbs x 4 reps
Shrugs - 225 lbs x 10 reps, 235 lbs x 8 reps, 245 lbs x 6 reps, 255 lbs x 4 reps
Mixed Raises - 4 sets x 10 lbs
Tricep Extension - 4 sets x 40 lbs
Dips - 4 sets x 15 reps

Feelings:
*After trying to do planks i had uncomfortable feeling so i stopped