socal's weekly workout

[socal]

'sup guys ... I guess I'll throw my journal into the fray ... I didn't do arms this week, but here's the rest:

LEGS DAY
Machine squats: 236x8, 261x4, 163x10
Deadlifts: 120x10, 180x10, x10, x10
Extensions: 140x4/8, x4/8, x4/8
Curls: 180x8, x6, x6
Calf/Toe raises: 236/139x15/15, x12/10, 212/114x12/10, x10/10

BACK/TRAPS DAY
Wide-grip pullups: 6, 6, 6
Incline cable row: 190x8, 205x8, x8
Wide-grip pulldowns: 140x7, x6, x6
Straight-arm pulldown: 90x4, x4, x4
Dumbell row: 90x6, x6, x6
EZbar pullover: 125x5, x4, x4
Seated cable row: 250x8, x8, 175x10
Shrugs: 90/40x12/15, x12/15, x10/15, x8/15

CHEST/DELTS DAY
Incline dumbell flye/press superset: 55x6/4, x6/4, x4/4
Barbell (rack) incline press: 185x3+1, x3+1, x3+1
Standing low-cable xover: 75x5, 75/35x4/8, x4/8
Machine flye/Decline pushup superset: 170x6/12, x6/12, x4/12
Incline cable flye: 55x4, x3, 45x4
Upright row: 115x12, x10, x8, 100x8
Seated overhead dumbell press: 35x8, x8, x6
Seated lateral dumbell raise: 20x12, x10+5, x10
Bent-over lateral dumbell raise: 30x10, 25x10, x10

[socal]

'couple days late, week of Oct 27th:

BI/FOREARM DAY
Seated incline dumbell curl: 45x5, x4, 45/30x2/6
Standing cable rope curl: 160x4, x3+1+1, x3+1
Preacher curl: 105x4, 105/85x3/4, x3/5
Seated hammer curl: 45x4, x4, x4
Seated 1-arm cable curl: 60x5, x4, x4
Concentration curl: 35x5, x5, x5
UH/OH cable wrist curl: 145/50x10/10, 130/50x10/10, 115/40x10/10, x10/12

TRI DAY
Skull crushers: 115x6, x5, x5
Single-arm french press: 40x6, x6, x6
Overhead DB press: 90x4, 80x5, x5
Weighted dips: 50x4, x5, x5
Diagonal cable extensions: 50x8, 55x6, x4
Cable rope pushdowns: 145/70x5/8, 145/85x3/8, 130/85x4/8, 115/70x4/8

LEGS DAY
Machine squats: 163x10, 261x6, x6, 187x
Deadlifts - rack: 135x10, 185x8, 205x8, x8
Extensions: 145x6/6, x4/8, x4/8
Curls: 180x8, x6, x6
Calf/Toe raises: 236/139x15/15, x12/12, x12/10, x12/10

BACK/TRAP DAY
Wide-grip pullups: 7, 6, 7
EZbar pullover: 135x3, 125x4, x5
Wide-grip pulldowns: 120x10, x10, x10, x10
Incline cable row: 220x8, x6, x8
Dumbell Row: 90x6, x6, x6
Straight-arm pulldown: 70x8, x8, x8
Seated cable row (UH grip): 260x8, x6, x6
Shrugs: 90/50x10/12, x10/12, x10/12, x10/12

CHEST/DELT DAY:
Standing low-cable xover: 45x10, 75x6, 75/45x4/8, x4/8
Machine flye/Decline pushup s-set: 180x6/10, x5/10, x5/18
Barbell (rack) incline press: 185x3+2, x4, x4
Incline dumbell flye/press superset: 55x5/4, x5/2, x3/1
Incline cable flye: 40x8, x8, x8
Lying front raise: 70x4, 60x8, x8
Seated OH DB press: 35x7+3, x6+3, x6+3
Seated lateral dumbell raise: 20x10, x10
Standing 1-arm cable pullback: 70x12, x12, x12