Feb 2, 2004 Legs
Squats
leg press
STDL

Standing calf raise
Leg press calf raise

Cable crunches
Incline situps

JAN 31 ( saturday)
Delts and arms

DB press
DB upright rows
DB shrugs

DB curls
BB curls
Dips
Lying extensions

DB wrist curls
BB wrist curls

Jan 29,2004
LEGS 10 days after last leg workout

Leg Press 450lbs X 9
Donkey calf raise 300lbs X 13

Sat Jan 24
Chest and Back ( 18 days later )

Chest Dips BW X 9
Neutral grip close chins BW X 6
Deadlifts 315lbs X 7

Jan 19, 2004
9 days later

Leg Press 360lbs X 8
Donkey calf raise 280lbs X 13 with 5 second hold
Incline situps BW X 25

I find the slow reps for the legpress causes more muscle burn then fatigue

Jan. 14, 2004
Delts and Arms
Machine Side Raise 120lbs X 8
Rear Delt machine 100lbs X 9
Nautilus Curls 70 X 10
Tricep Dips 25lbs X 6

Jan. 10, 2004
Legs

Superset
Leg extensions 190lbs X 9
Leg Press 270lbs X 9

Donkey machine calf raise 240lbs X 18

Incline situps BW X 20

Too light. Did not like the superset. Next leg workout I will do squats only.

Jan 6, 2004
Chest and Back

Pek-Dek 100lbs X 6 reps
Supersetted;
Incline Machine 230lbs X 3 reps

Close Neutral Grip Chins B/W X 6 reps
Deadlifts 315lbs X 7 reps


*I am writing this 2 days later and my lats are still sore!
MM