Grixxly Bear Strength

[Grixxly]

Well here I go

started when I was 16, I'm 17 now. I'm about 205lbs now. I need to loose some body fat. all weight is in pounds.

I am accepting any advice, criticism ect. I actually like it.

[Grixxly]

November 7th, 2009

Military Press:
barx15
65x8
85x3
105x1
115x8
115x8
115x6

Incline DB press:
75's x 5
75's x 5
75's x 5

Tricep Pull Down:
125 x 10
125 x 10
125 x 10

Leg Raises (bw)
10
10
10

[Grixxly]

( lost pages)

November 12th, 2009

Bench:
Bar x 20
85 x 10
115 x 3
185 x 1
195 x 5
230 x 3
250 x 1

Incline DB press:
75's x 8
75's x 6
75's x 6

Overhead Triceps extension:

60 x 9
60's x 8

[Grixxly]

November 17th, 2009

5 mins on treadmill

squats:
bar x 15
85 x 8
115 x 5
155 x 2
185 x 1
215 x 5
245 x 3
275 x 1

pull though:
135 x 10
135 x 10
135 x 10

calf raises:
155 x 10
155 x 10
155 x 10

[Grixxly]

November 19th 2009

Military press:

Bar x 10
65 x 6
85 x 3
95 x 1
120 x 8
120 x 6
115 x 6

(My last bad MP week gets better after this)

Incline DB bench press:
80's x 6
80's x 6
80's x 6

dips:

BW+25 x 6
BW + 25 x 5
BW + 25 x 2

[Grixxly]

( no date on this page)

Ok here starts seriousness in my lifting

Deadlift:
210 x 5
240 x 5
270 x 5

Pull Though:
140 x 10
140 x 10
140 x 10

front squat:

155 x 10
155 x 10

[Grixxly]

November 20th 2009

5 mins on elliptical

Bench:
bar x 15
85 x 8
115 x 5
155 x 1
175 x 5
230 x 6
240 x 2

( I remember it was supposed to be all 5 reps but I had one of those "You got one more in ya!" fags spotting me and convinced me to get 6 instead of 5 and that really fucked me up. After I was done he told me I should do negatives instead since they are better for strength training.....)

Incline DB:
80's x 7
80's x 7
80's x 7

Tricep Pushdown:
135 x 10
135 x 10

[Grixxly]

( no date)

Squat:

Bar x 10
85 x 8
115 x 5
155 x 3
175 x 1
195 x 5
225 x 5
250 x 5

Hamstring raise:

65 x 10
65 x 10
65 x 10

Calf Raise

175 x 8
175 x 8
175 x 8

[Grixxly]

November 25th, 2009

Military Press:
Bar x 10
65 x 6
85 x 3
95 x 1
105 x 3
120 x 3
135 x 3

Incline DB:

80 x 8
80 x 8
80 x 8

Face pull:

85 x 10
85 x 10
85 x 10
85 x 10

Tricep Pushdown:

160 x 8
160 x 8

( did shoulder rehab after this)

[Grixxly]

November 27th 2008

5 mins on elliptical

Deadlift:

Bar x 10
85 x 8
115 x5
135 x 3
155 x 1
175 x 1
205 x 1
225 x 3
255 x 3
295 x 3

Pull Though:

145 x 10
145 x 10
145 x 10

pull up

BW x 5
BW x 5
BW x 5