Bench Press
barx10
95x8
135x5
185x5
205x3
225x3
245x5 (would have had 6 easily, but spotter touched bar)
185x12

Chins-superset w/ bench
15/10/10/8/6/6/6/6/6-73 reps

DB Bench
70x10
80x8
90x8
100x7

Seated-Cable Row
120x10-12
150x10
195x10/8- i think...maybe 8/6

Pinwheel Curls
55x14+6+5 RP- 25 reps

HS Preacher Curls
80x8-10
70x2or3x8-10

Squat
barx10
95x8
135x5
185x5
225x3
245x3
265x2x3
245x3x3

Kneeling Cable Abs
80x10
120x10
150x12
200x4x8

Mid-Incline Sit-ups- tried Janda method
2x10

OHP
barx10
95x8
115x5
135x5
155x3
175x5+ 1 PP
135x8

Chins-superset
BWx15/10/10/6/6/6/6/6-65 reps

Mid-Incline DB Press
65x10
75x3x8

HS Low Row
230x4x10

Pinwheel Curls
55x12+6+5 (or 5+4) RP

Seated DB Curls
35x3x8-10

Bench
45x8
95x5
135x5
185x5
205x3-5
225x3
255x3x3
205x4x8

Reverse-grip BB Row
95x10
135x10
155x10
185x2x8 cheats

Barbell Curl
95x4x10 cheat when needed

Home garage workout. Hot as hell.

Squat
barx8-10
95x8
135x8
185x5
225x3
245x3
275x1
295x1
275x6x1
225x10

narrowed up stance

Lying Leg Curl
110x4x12

Mon, May 6
OHP
up to 205x1 PR

Squat
95x2x8
135x8
185x6
225x3
245x3
275x2/1/1/1/1
225x2

Goodmornings
SS Bar+70x5x10

Mid-Decline Sit-ups
4x15

Tues, May 31
OHP

BP
95x8
135x8
185x5
205x3-5
225x3
245x1
265x1
275x1 PR
285x0 almost had it, touched by spotter
225x2x5

Chins-Superset
15/10/10/10/10/8/5/5-73 reps

Incline BP
75x4x6

HS High Row
180x12
230x10
270x8-10

DB Curs
45x8
40x3x8-10

Wed, May 27
Squat
work up to 275x6x1
225x10

Med Incline Abs
4-5 sets

Lying Leg Curls

OHP
95x8
135x8/6-8
155x6/5

Chins-superset
10/8/8/8/8/8 i think

HS Incline
180x2x10
230x6+1RP

Incline DB Press
65x4x10

DB Curls
45x10
40x10/9/8

HS Curls
70x3-4x10-12

Sun, May 23
Did 4 40-50 yd sprints with walking in between around the block at hom

Fri, May 20
Bench Press

Squat
barx10
95x8-10
135x8
185x8
225x5
245x5
265x5
285x1


GM
SS Bar+70x5x10

1 set leg curl, chinsx10/8

OHP
95x10
115x8
135x8
155x6
175x4+1PP

Chins-superset with OHP
12/12/10/10/10/10-64 reps

DB Bench
55x10
70x10
85x8
100x8

DB Row
60x12
75x10
90x12 no strap

Seated DB Curl
40x10/9/10/12 i think


Fri, May 13
Bench Press
work up to 246x4 i think

Chins-superset with bench
15/12/10/?/?....

DB Bench
warm up
85x2x8-10

curls superset with DB Tri Ext


Wed, May 11
Squats
warm-up
265x4?

Goodmornings
SS+70x4x10

other stuff

Monday, May 9th
Bench
warm-up
225x7
185x10

i don't remember

Haven't been writing everything down. Need to get back in the swing. Been going 3x per week and I think I like it. More recovery. Weighed in at around 197 today.

Goodmornings
SS Bar+50x2x10
SS Bar+70x2x10
SS Bar+90x1x10

Superset:
45 Deg Back Ext
15/20/15/15

High Incline Sit-ups
15/10/10

Sharp pain in right knee when doing squat motion. Taking it easy on it.

Monday, May 2, 2011
BP
95x8
135x8
155x8
185x?
205x4x6

Chins-btwn bench
15/12/8/skip/10/8/8/8- neutral grip after skip

DB Curls
40x10/8/8/8 i think

Squat
95x8
135x8
185x6
225x3x5

Goodmorning
SS bar+50x5x10

45 Deg Hyperextension
3x15

First time in the gym in 3 weeks.

OHP
95x8
135x2x5
155x4
175x2x2
135x2x5

Chins-btwn OHP
10/8/8/8/8/6/6-approx

DB Bench
55x12
75x3x12

A few sets of incline abs.

HS Preacher Curl
90x10/7
70x12/12

a1)OHP
95x8
135x5
155x5
175x3
195x2
155x7+2 push press

a2)Chins
15u/10o/8o/10u/10u/10n/8n-71 reps

b1)DB Bench
55x10
75x10
90x8
100x8

c1)Pinwheel Curls
55x12+5+4 RP

d1)HS Curls
80x12/10

Cycle 10 Week 2
DL
warm-up
275x3
315x3
355x5 PR
275x5

Squat
185x10
225x2x10

Superset:
Lying Leg Curl
120x3x12

HS Preacher
90x12/10/8

Dynamic warm-up and took Power Drive prior.

03/22/11
OHP
warm-up
185x4 + 1 Push Press
Chins
12/10/10/10/8/10-60 reps

DB Bench
55x10
75x8
90x8
100x10 PR
HS Low Iso Row
180x10
230x3x10

HS Preacher
90x12/10/9
70x12

03/21/11
Squat
225x5
255x3
280x2 FAIL

Think I was so disgusted I just left. Going to reset my squat max.

Cycle 9-Week 4
DL
135x5
185x5
225x5
275x5
315x5

Safety Bar Goodmornings
bar+50x3x10
bar+75x2x10

Leg Curl
130x2x12

Chins-btwn leg curl
BWx15

Cycle 9-Week 3

a1)OHP
95x8
135x5
155x5
175x3
190x3
135x12

a2)Chins
15/10/10/8/8/10/8 or 10
8's were neutral grip

b1)DB Bench
60x10
75x10
85x8
100x7

c1)DB Row
60x10
70x10
80x8
95x15 no straps

d1)HS Low Iso Row
230x3x10

d2)CGBP
185x10
205x8 or 10
225x8 nice!

e1)HS Preacher Curl
90x10-12/7-8
70x10/8-10

Mon, Feb 28, 2011
Squat
warm-up
295x1 booooooooo
225x2x10

Superset:
45 Deg Back Ext
HS Seated Leg Curl

terrible squat

Cycle 9-Week 2
Fri, Feb 25, 2011
Bench Press
warm-up
230x9 PR
185x12

Don't remember assistance, but was good workout.

Cycle 9-Week 2

a1)DL
135x8
185x5
245x3
275x3
315x3
345x8 PR straps
275x10

b1)Lat Pulldown
120x3x12

b2)Nat GHR
3x5

b3)Cable Abs
90x3x12

c1)HS Preacher Curl
90x12
90x7
70x2x10-12 iso hold on last rep

Tues, Feb 22
OHP
warm up
190x3 PR
supposed to be 180, but I had a mental lapse

The usual assistance.

Cycle 9-Week 2

Squat
95x8
135x5
220x2x3
250x3
280x3 belt
225x5

Terrible. I should have got 280x7. Tough day in the field at work today, I know that is a huge reason why tonight sucked.

Cycle 9-Week 1
a1)BP
95x8
135x5
165x5
190x5
215x12 PR

a2)Chins
BWx12/8/8/8/8/10 neutral, except 1st set

b1)Incline DB Press
55x10
65x10
80x8
90x6

b2)Face-pulls
90x4x20

c1)Cable Tri Ext
120x15
150x3x12

c2)HS Preacher Curl
90x10
80x3x7-10


Fri, Feb 19, 2011

DL
warm-up
330x8
275x10

Squat
185x3x185

Superset:
Nat GHR
Cable Abs

Cycle 9- Week 1

a1)OHP
warm-up
170x6

a2 & b2)Chins
12(pull)/10/8/8/8/8

b1) Dips
BWx10
45x10/8/10

c1)Cable Tri Ext
120x15
150x3x10

c2)HS Preacher Curl
80x10/9/7/7-8

Didn't get much sleep last night. Felt weak, so it was actually a pretty decent workout.

Mon, Feb 14, 2011
Squat
warm-up
265x9 PR
225x2x10

Superset:
Nat GHR
4x10

Cable Abs
90x15
100x8
90x2x10

Cycle 8-Week 4 Deload

DL
warm up
275x10

Superset:
Nat GHR
3x5
Cable Abs
90x15/15/12/15

Fri, Feb 10th
fooled around a little with kettlebell and band

Tuesday, Feb 8th
OHP
warm up
155x9

the usual assessory

Cycle 8-Week 4-Deload Week (sorta)

Squat
95x8
135x5
185x5
225x3

Superset:
Kneeling Cable Abs
70x15
90x2x15

Natural GHR
2x5

Terrible today, even if it was a light day. 225 felt like a ton. My CNS is fried. Legs were very fatigued from work today (delineated site with very very steep rolling hills and mile access). And I chugged a quart of chocolate milk around 5pm so that didn't help.

Cycle 8-Week 3

a1)BP
95x8
135x5
155x5
195x5
215x3
240x6
185x10

a2)Chins
12/8
Neutral
8/8/8/8/8

b1)Low Incline DB Press
50x10
65x10
75x8
85x8

b2)Face-pulls
80x20/15/15

c1)Cable Tri Ext
150x4x12

c2)HS Preacher Curl
95x8 < BB Curl
80x10/8/8
70x10?

Dipsx15

Cycle 8-Week 3

DL
135x8
225x5
245x3
285x5
320x3
355x4 PR
275x2x10

Lying Leg Curl
130x2x10

Cycle 8-Week 3

a1)OHP
95x8
115x5
145x5
165x3
185x3
135x12

a2)Chins
10/8/8
neutral
10/10/10
i think

b1)Bench Press
185x8/8/8/10

c1)DB Row
three warm up sets
95x12

d1)Cable Tri Ext
140x15
160x12
180x8
160x10-12

d2)HS Preacher Curl
80x4x8-12
isometric holds last two sets

Cycle 8-Week 3

Squat
95x8
135x5
185x5
225x3
255x3
285x3(2?)
225x10

RDL
135x10
185x2x10

Superset:
Kneeling Cable Abs
70x15
100x15/10/10
ouch

Natural GHR
2x8

Squat was pathetic. I was hoping for 6-7 reps. Finally found a good set-up for cable abs...will become a staple.

Cycle 8-Week 2

a1)BP
95x8
135x5
155x5
175x3
205x3
225x10 PR
185x10

a2)Chins
12/8/8/8/8/8/8
last three were neutral grip

b1)Incline DB Press
50x10
65x10
75x8
85x6

b2)Face-pulls
80x20
90x3x15

c1)EZ Tri Ext
80x11/9/10 i think

c2)Barbell Curl
90x9/8/8

d1)HS Preacher Curl
70x3x8-10

Cycle 8-Week 2

DL
135x8
185x5
225x5
265x3
300x3
340x5
275x10

Superset:
Lying Leg Curl
120x3x12
Back Ext
3x15

BB Curl
115x7
95x10/7-8

Cycle 8-Week 2

a1)OHP
95x8
135x5
155x3
175x6 PR
135x10

a2)Chins
12/10/10/8/12

b1)Bench Press
135x10
185x8/8/8/10

b2)HS Low Row
180x12
230x10/10/10/12

c1)Cable Tri Ext
120x15
140x12
150x10

c2)HS Preacher Curl
90x10
70x10/10

Cycle 8-Week 1

a1)Bench Press
95x6
135x5
165x5
190x5
215x9

a2)Chins
10/10/8/8/8/8

b1)DB Row
2 warm up sets
95x12

c1)DB Bench
3 warm up sets
95x8

c2)Face-pulls
80x4x20

d1)HS Preacher Curl
90x12/8
70x10/10

d2)Skullcrushers
80x3x8-12

Cycle 8-Week 1

a1)OHP
95x8
125x5
145x5
165x5
135x5

a2)Chins
10/10/10/7+3

b1)Bench Press
185x8
weak sauce

c1)HS Iso-Low Row
180x10
230x10
270x8/9

d1)DB Curl
40x3x8

e)HS Preacher Curl
80x10/8
70x9
something like that

1/18/11
Cycle 8-Week 1

Squat
up to 255x10
225x2x10
ouch

Cycle 7-Week 4 Deaload (sorta)

a1)OHP
95x8
115x5
135x5
155x9

a2)Chins
BWx10/10/10/8+2/10

b1)CGBP
185x5x8

c1)DB Rows
50x10
65x10
80x17

d1)Pinwheel Curls
50x8/6
40x9/8-9

d2)Face-pulls
80x4x15

e1)HS Preacher Curl
70x10/8/8
70x8 + 55x4 + 45x5-6 (I think) drop set with long eccentric at end

Cycle 7-Week 4 Deload (sorta)

Squat
95x8
135x6
185x5
205x5
225x10

Lying Leg Curl
120x3x10

Ab Jacknives
3x10

Supposed to be a light day, but the squats seems heavy as hell. Weird.

Cycle 7-Week 3

a1)BP
95x8
135x5
155x3
185x5
210x3
235x6 PR for that weight in reps, but i wanted 8 reps
185x10

a2)Chins
10/8/5/5/5/5/10

b1)Dips
BWx10
25x8
45x8
55x6 or 8
70x6
25x10 really fast, didn't lockout

c1)DB Curl-alt
50x8/7
45x8
40x8-10

c2)Skullcrusher
70x12/10/10/9

d1)HS Preacher Curl
70x12/8-10/8-10 don't remember

And some band pull-aparts.

5/3/1-Cycle 7 Week 3

DL
135x5
185x5
225x5
275x5
315x3
350x2 PR but hoping for many more
225x5x3

Ab Wheel
2x10

5/3/1-Cycle 7 Week 3

a1)OHP
95x8
135x5
145x5
160x3
180x4 PR
135x8

a2)Chins
BWx10/10/8/8/8/8-last two were neutral grip

c1)CGBP
205x7
195x8
195x6-7
185x7-8

c2)Bent Lateral Raises
25x15/12/10/10

d1)HS High Row
180x10
250x8/6

e1)HS Preacher Curl
80x10/8
70x10

5/3/1-Cycle 7 5/3/1 Week

Squat
135x8/5
185x5
215x5
245x3
275x7 PR
225x10/5

Leg Curl
110x12
130x10

December 31, 2010
5/3/1-Cycle 7 Week 2

Bench Press
up to 225x6

Chinsx5 between=35 reps

Chins
BWx5/10

DB Press
55x10
70x10
80x8
90x8

HS Curls
5 sets last was drop set

Will try to go back and update this, but I have been working out for the past two weeks. Week before was the worst for progress in a long time. Hard work, stress, not much food, etc. So just did required reps and no assistance.

Cycle 6- 5/3/1 Week
Plyo Push-ups
4-5x3

BP
95x8
135x5
155x5
185x5
205x3
230x8
185x12

Chins
35 reps btwn BP sets
BWx10/6+3+2Rp

Dips
BWx10
45x5x8

DB Row
55x10
80x6
95x10 boo

HS Preacher Machine
80x12/10/8
70x8-10+3-4 top partial+4 bottom partial
70x8+?+? RP
just experimenting

Possibly had a 9th grinder rep in bench but spotter helped...boo. I didn't even really want a spot. But its a PR neverthelss and I'm happy about it.

Cycle 6- 5/3/1 Week

DL
135x8
225x5
265x5
305x3 chalk, mixed
340x8 chalk, mixed

Speed DL
225x5x3

Squat
185x5x10- last set was PL style

5/3/1-Cycle 6 5/3/1 Week

OHP
95x8
135x5
140x5
155x3
175x5 PR
135x12

Chins-between OHP sets
BWx8/5/5/5/5/5 (first 3 were pull-ups)
After-10/6+2+2

CGBP
185x6
205x8/6/5
just didn't have it...weak sauce

HS Low Iso-Row
180x10-low handle
270x3x8-high handle
180x10-low handle, alternating

EZ Preacher Curl- narrow grip
bar+70x6
bar+50x8/8/9

5/3/1- Cycle 6 5/3/1 Week

Squat
135x8/5
185x5
215x5
245x3
265x8 PR
225x2x10

Lying Leg Curl
150x3x10


Sunday, Dec 12, 2010
Bench
work up
170x3
190x3
215x8

Barbell Curl
95x12/10/10/10

Saturday, Dec 11, 2010
DL
250x3
285x3
320x9

Was in South Texas working this past week.

5/3/1-Cycle 6 3x3
Squat
95x8
135x5
195x3
225x3
255x11 PR
225x6

OHP
95x8
135x5
150x3
170x4 boo
155x5

HS Low Iso Row
180x10
230x8
270x8/8/9-10

CGBP
185x8
205x8/8/6

HS Preacher Curl
80x12
90x9/7
80x8
80x6-8 drop 70x5-6

Going to South Texas to work for the rest of the week and won't get a chance to lift again until Friday. Don't want to get behind so combined Squat and OHP day. Not ideal, but shouldn't hurt too much. OHP strengh was definately affected by squatting beforehand though. Oh well.

5/3/1-Cycle 6 3x5

BP
95x8
135x5
155x5
185x5
205x11 rep PR

Chins/Pull-ups between setsx5/5/5/5/5/10-35 reps

Superset:
Dips
45x5x8
Chins
25x5x5

DB Rows
65x10
75x8
90x12

HS Curls
80x9/7
70x9/7/?

5/3/1-Cycle 6 3x5

DL
135x8
185x5
245x5
265x5
305x12

Squat
185x5x10

Leg Curl
150x3x10

5/3/1-Cycle 6 3x5
OHP
95x8
125x5
140x5
160x7 hoping for 10...dang it
135x5

Mod-Incline DB Bench Press
55x10
65x10
75x3x10

DB Row
55x10
65x10
75x8
90x12 no straps

HS Preacher Curl
90x10/5
70x11/11/10

Band Pull-aparts
3x25

Felt really tired. I think from that squat workout and first upper body after deload where I only worked out once.

Two scoops Surge Pre-WO
Weight=196 lbs

5/3/1-Cycle 6 3x5
Squat
95x8
135x5
185x5
215x5
240x15 PR
225x2x10

started divebombing a little more on the back off sets and could really feel my hamstrings working

Leg Curl
150x3x10
ouch

198lbs
power drive and 2 scoops surge pre-WO

Thanksgiving
Supposed to be Deload.

Squat
up to 225x5
255x1
225x5

BP
up to 225x3
245x1
265x0 had it smoothly but dad touched the bar
265x1 uugly but made it

CGBP
205x10/8/8

Barbell Curl
80x3x12
hardly any cheat till last few. very controlled.

5/3/1-Cycle 5 5/3/1 Week
BP
95x8
135x5
175x5
205x3
225x8 PR
185x10

Chins 6x5 between sets-30 reps

Superset:
HS Low Row Machine
180x10
230x10
270x3x8
Dips
45x5x8

Superset:
Incline DB Curls-nonalt
40x10/9/7/7?
Cable Tri Ext
90x4x8

5/3/1-Cycle 5 Week 3 (5/3/1)
DL
135x5
185x5
225x5
265x5
295x3
330x1
350x1 PR
315x1

Squat
185x5x10

Lying Leg Curl
160x3x6

5/3/1-Cycle 5 Week 3 (5/3/1)
OHP
95x6
135x5
155x3
170x6 PR
135x10

Chinsx5 between sets-25 reps

Superset:
CGBP
205x8/7/6/8
185x8
Chins
25x8
45x2x4
25x8
BW Neutral gripx8
32 reps total

HS Curl Machine
80x12/7/7
70x2x8 slow ecc, hold last rep
ouch...awesome

5/3/1-Cycle 5 Week 3 (5/3/1)
Squat
95x8
135x5
185x5
205x5
225x3
255x8(10)*
225x8

RDL/SLDL
185x8
225x3x6

Lying Leg Curl
170x6
160x6

Ab Wheel Rollout
6 -standint w/o full range motion
3x15 kneeling

*I was doing well but the big guy squatting next to me for whatever reason thought I needed a spot so got behind me and slightly touched my torso the last two reps (9&10) so I shouldn't count them...but I had it all the way anyways. Regardless, I'm very pleased witht this.

Also, had my two scoops of Surge before w/o and then one after. No power drive.

BW on the scale was 196.4 but I was also wearing pants so that may of added a pound.

5/3/1-Cycle 5 Week 2
BP
95x8
135x5
165x5
185x3
215x9

Chinsx5 btwn sets...hurt my callouses badly

Superset:
HS High Row
140x12 180x10
230x3x10
Dips
45x8/7/7/7/8

Superset:
Incline Curls
35x10/8
30x2x8-10
Face-pulls
90x4x15

HS Curl
70x10

5/3/1-Cycle 5 Week 2
DL
135x6
185x3-5
225x3
245x3
275x3
315x3
335x1
365x0 grip
315x1

Squat
135x8
185x4x8

Leg Curl
160x6
170x3-4x6

5/3/1-Cycle 5 Week 2
OHP
95x5
125x5
145x3
160x3
175x1
195x1 PR
160x7

Chinsx5 between sets

Chinsx5+5+3+2

Superset:
CGBP
195x4x8
Face-pulls
90x4x15

HS Curls
95x10
95x6
70x9/8/9?

FINALLY got a bodyweight OHP (@ 194 lbs)!! Something I've been after for a few years. It feels great. And I came one rep short of tying my rep max with 160lbs right after...not bad in my book. Note: Took Power Drive before workout.

5/3/1-Cycle 5 Week 2 (3x3)
Squats
95x8
135x6
185x5
215x5
240x10

Forgot it was 3x3 instead of 3x5. Felt terrible, had a cough and stop up head for awhile now and CNS felt fried. Did one set of ab wheelx10 at the apt. Really really need to start doing lots of squat assistance.

5/3/1-Cycle 5 Week 1
BP
90x8
135x6
155x5
175x5
200x12 PR
185x8

Chinsx5 between sets-25 reps

Chins
11/5+3+2/6+2+2-30 reps

Didn't do much, stayed out til 6am and 4am past two nights and drank a lot so I'm happy I set a PR.

5/3/1-Cycle 5 5x5 Week
DL
135x8
185x5
225x5
265x5
295x12

Superset:
Lying Leg Curls
160x6
170x3x6
HS Preacher Curl
80x12
90x9/9/7

Face-pulls
80x15
90x2x15

Ab Wheel
3x15

5/3/1-Cycle 5 Week 1
OHP
95x8
115x5
135x5
155x9

Chins BWx5x5 between sets

Chins
BWx8+2/6+4/6+2+2

30 reps total

Superset:
CGBP
195x4x8
Face-pulls
80x4x15

Superset:
Curls
45x8/6-second set was non-alt
40x7/8
Lying EZ Tri Ext
80x4x8

5/3/1-Cycle 5 Week 1
Squat
95x8
135x6
185x5
205x5
225x13

KB Swings
2x20



October 29, 2010
5/3/1-Cycle 4 (5/3/1 Week)

Bench Press
95x8
135x?
175x5
195x3
220x6
185x8

BWx5 between sets-30 reps

EDT Superset-15 min
Chins 25x8/4/6/5/4/4/4-35 reps
Dips 45x6/6/5/5/5/5/5-37 reps

EDT Superset-10 min
Incline Curls
35x12/8/7/6/6-39 reps
Cable Tri Pushdown
80x12/8/8/7/7-42 reps

5/3/1-Cycle 4 Week 4
DL
135x8
185x5
225x5
250x5
285x3
320x8

Squat
135x6
155x6x4
Slow eccentric, slight pause at bottom, explosive concentric

HS Curl
90x10/8
80x8 slow negative

5/3/1-Cycle 4 Week 4 (5/3/1)
OHP
95x8
115x5
135x5
155x3
165x6
135x8

Chinsx5 between sets=30 reps

Chins
2x10 for a total of 50 reps

EDT Style-15 min
Close-grip BP
195x8/6/6/6/5/5-36 reps

HS Curl
70x12/9/8/8/8/7-52 reps

EDT Style-15 min
Lying EZ Tri Ext
70x12/8/8/8/8/7-52 reps

Reverse EZ Curl
70x10/9/8/7/7/7-48 reps



10/25/10
5/3/1
Squats
work up
185x5
215x3
245x6

Leg Press
270x12
360x4x8
relatively easy

Leg Curl
130x8-10
160x4x6


10/23/10
5/3/1-Cycle 4 Week 3 (3x3)
Bench Press
95x8
135x5?
165x5
185x3
205x10

Chins 5x5 between sets-25 reps

EDT Style-15 min
Chins
25x8/5/4/5/4/4-32 reps
Dips
45x8/6/4/4/4/4-30 reps

EDT Style-15 min
Incline Curls
35x10/7/7/6/6/6/5/5-52 reps
Triceps Pushdowns
80x12/8/8/8/6/7/6-55 reps


10/22/10
Deadlift
warm up
300x8

5/3/1-Cycle 4 Week 3 (Week 2 weights)
OHP
95x8
135x5
145x3
160x8
135x8

Chins BWx5x5 explosive between OHP sets

Chins
10/7+3/7+2+1/6+2+2/6+2+2

75 chin reps total

Superset:
Close-grip Bench
195x4x8

DB Curl-alt'ing
45x7/6
40x8/7


HS Preacher Curl
70x12/8/6 very slow eccentric

5/3/1-Cycle 4 Week 2
Bench Press
95x8
135x5
155x5
185x3
205x8
185x10

Chins (superset with bench)
BWx6x5

Chins (after bench)
2x10
2x6+2+2 RP

total of 70 reps of chins

Superset:
HS Curl
70x12/9/8/10/11-12 i think

Standing EZ Tri Ext
80x10/8/8/8/10

been out of town for training...will repeat this week and do 5/3/1 week on deload week


10-10-10
Squat
up to 230x6

5/3/1-Cycle 4 Week 1

Bench Press
95x8
135x6
155x5
175x5
195x11

5 rep chins between sets

Superset EDT 15 min
Dips
45x5/5/6/5/5/6

Chins
25x5/4/5/4/4

Superset EDT 10 min
Tri Ext
80x12/8/8/7/7/7

Incline Curls
30x10/8/6/6/6/6

5/3/1-Cycle 4 Week 1

DL
135x6
185x6
225x5
250x5
285x8
concentrated on putting shoulder blades in back pocket

Squat
135x8/5/5/5
last sets pause at bottom and explode

HS Preacher Curl
70x12
80x8/8
70x10/10
slow eccentric

5/3/1-Cycle 4 Week 1

a1)OHP
95x8
115x5
135x5
150x8

Chins 5x5 between each set-explosive

AMAP in 15 min
b1)Close-grip Bench
195x5/5/5/6/5/4-30 reps

b2)DB Curls
45x5/5/5/7/5/4-31 reps

AMAP in 10 min
c1)Lying EZ Ticeps Ext
70x8/8/7/6/6-35 reps

c2)DB Reverse Curl 40x10 -didn't feel right changed to EZ bar
EZ Reverse Curl
70x6/6/8/7/5-32 reps

Chinsx6


Tuesday, Oct 15
5/3/1-Cycle 4 Week 1
Squats
165x5
195x5
215x12

Leg Press
270x12
360x3x8

RDL/SLDL
135x3x10

a1)Bench Press
95x8
135x6
155x5
185x3
205x3
225x4
185x10

a2)Chins
BWx8/5/5/5/5/5/5-38 reps

b1)Dips
45x8/7/7/7/8

b2)Chins
25x5/5/5/5/5

c1)DB Row
65x10
85x12

d1)Hammer Strength Preacher Curl
70x12
80x8/6/6 i think
70x9

e1)Incline DB Curl
30x6
25x8-10

5/3/1-Cycle 3 Week 4

Squat
95x8
135x5
185x5
205x3
245x3
275x1
225x5

Explosive Chins x5 between every squat set

OHP
95x10
135x8
155x4 or 5

Close-grip Bench
135x10
155x8
185x6/6/10

Between CGB sets:
Hammer Strength Curl
70x12
80x2x10
then some idiot took over the machine

DB Curls
40x10/8
second set was non-alternating

5/3/1-Cycle 3 Week 3

Bench Press
95x8
135x5
175x5
190x3
215x4
185x8

Sets of explosive BWx5 chins between each set-30 reps

Superset:
Dips
45x7/7/6/6/8

Chins
25x5x5


Hammer Strength Curl
70x12
80x10/7/6
Strip set
80x5 70x6? 45x10

Superset:
Standing Triceps Ext
80x12/10/9

Incline Curl
25x12/10/10

5/3/1-Cycle 3 Week 3

DL
135x8
185x5
225x5
245x5
275x3
315x3

Squat
185x2x6

went later. had stuff on mind and didn't really feel like lifting.

5/3/1-Cycle 3 Week 3

OHP
95x8
135x5
145x3
160x7

Superset with Chins BWx12/10/10/8+2/10

DB Bench Press
55x10
65x8
75x8
85x6
95x5
explosive as possible

Hammer Strength Curl
70x12/12/11/10/8 i think

Seated DB Curl
30x7 25x6 drop set
25x10

5/3/1-Cycle 3 Week 3

Squat
95x8
135x8
185x5
205x3
235x10
felt muuuch better

RDL
135x10
185x10/8
needed straps

Superset:
Leg Raises
3x12

Back Ext
2x15

5/3/1-Cycle 3 Week 2

Bench Press
95x10
135x8
155x5
185x3
205x8

Superset with Chins 5x5

Superset:
Chins
25x5x5

Dips
45x5x6

Superset:
Preacher Curl-close grip
one set of 10 on hammer strength
EZ+50x10/10/8/8

Standing Tri Ext
70x4x10

Seated Curls
30x8
25x8

5/3/1-Cycle 3 Week 2

OHP
95x8
115x5
135x5
155x8
135x9

Chins-superset
12/10/10/10/10

DB Bench Press
75x5x8

Hammer Strength Preacher Curl
70x10
70x12
80x10/9
70x10
i think

Incline DB Curl
25x3x12

5/3/1-Cycle 2 Week 2

Squat
135x8
155x6
185x5
195x3
225x6
185x10

Superset:
RDL/SLDL
135x10
185x3x8

Standing Calf Raises
100x20/20/15-hold at top

Superset:
45 Deg Back Ext
3x15

Leg Raises
3x12

Very behind in updating, so I'm doing one week at once.

Tuesday
Squats
warm-up sets
205x8

Back Ext.
5x15

Leg Raises-superset
5x12 i think


Wednesday

OHP
145x8 or 9

Chins-superset
12/10/10/10/10

DB Bench Press
70x5x10

don't remember rest


Friday

DL
warm-up sets
275x5
just hit prescribed sets/reps


Saturday

Bench
warm-up sets
190x8

Chins-superset
12/10/10/10/10

Incline DB Curl
30x12/8/8

5/3/1-Cycle 2 Week 4

Squat
135x8
185x5
225x3
245x1
265x1
275x
225x3 or 5

Superset:
45 Deg Back Ext-stressing hams
BWx15/15/15/15/15/10-holding eccentric on last set

Leg Raises
5x10

DB Curl
45x8

Supposed to be deaload week, but I'm not squatting very heavy yet so its okay.

5/3/1-Cycle 2 Week 3

Bench Press
95x8
135x6
165x5
185x3
210x5

Chins
10/8/10/10/8+2+2RP

superset

5/3/1-Cycle 2 Week 3

Deadlift
135x8
185x6
235x5
275x3
295x3
315x4

Squat
185x5x6
two sets of 10 chins between first two sets

Leg Raises
2x15
one set of DB Curls 50x5

5/3/1-Cycle 2 Week 3

Squat
up to 225x6

Superset:
RDL/SLDL
135x10/10/12

Leg Raises
15/8/10


Sunday, August 22, 2010
a1)Close Grip Bench Press
135x12
155x10
185x8/7 i think

a2)Neutral Grip Chins
12/10/10/10 something like that

b1)Pinwheel Curls
50x12+?+?

c1)Incline DB Curls
25x4x?

Extra workout cause I didn't do assistance for DL/Bench combo workout. I don't remember it all.

5/3/1-Cycle 2 Week 2

Deadlift
135x8
185x6
225x5
255x3
285x7 no straps

Superset:
Chins
10/8/8/8/8/8

Bench
95x8
135x6
155x5
175x3
200x7

5/3/1-Cycle 2 Week 2

a1)OHP
95x8
115x5
135x5
150x7
boooo...think it may be because my grip was wider

a2)Chins
BWx5x10

b1)Mid-Incline DB Bench
65x5x10

b2)Face Pulls
70x15
80x4x15

c1)Incline DB Curls
30x10-rotated hands more
30x3x8

Wednesday, August 16, 2010
5/3/1-Cycle 2 Week 3
Squat
165x5
185x5
215x12

RDL
135x10
185x2x10

Extra Workout

a1)Incline DB Press
50x10
60x10
70x8
80x5

a2)Neutral Grip Chins
10/8+2/8+2/8+2

b1)Pinwheel Curls
55x10+5+4 I think

c1)Preacher Curl (narrow grip)
EZ+50x4x10

c2)Close Grip BP
135x12
155x10/8/8 or 10

d1)Incline DB Curls
25x10 or 12/10/10/10

Saturday, August 14, 2010

5/3/1-Cycle 2 Week 1

Chins-BWx10/8

Bench Press
warm up
185x6 boooooo

Chins
32 reps

Deadlift
warm ups
275x5

Squat (powerlifting style)
135x5x10

45 Deg Back Ext
20x2x10

5/3/1- Cycle 2 Week 1

a1)Chins
5x10

a2)OHP
95x8
115x5
135x5
145x9

b)DB Bench
50x8
60x8
70x8
85x8
95x6

c) PinwheelCurls
55x12+4+4

d1) Incline DB Curl-same time
25x4x12

d2) Triceps Extensions
70x4x12

5/3/1- Cycle 2 Week 1

Squat
95x8
135x6
155x5
175x5
205x6

Leg Raises
12/10/10

Superset:
One Armed KB Front Squat
53x3x6 per side

KB Swings
53x3x15

Felt incredibly lazy and weak. Prob because I hardly lifted during deload week and I slept ALL day today.

Friday, August 6, 2010

Chins
BWx10
45x5+3+1/4+3+1/5+3+1/4+3+1-30 reps
BWx10

DB Bench Press
55x10
65x10
80x10
95x5

Chins-BWx10 somewher in the DB Bench sets

Pinwheel Curls
55x12+7+4 i think

Cable Curls
100x10
120x10
150x8

5/3/1-Cycle 1 Week 3 (even though in Week 4)

Bench Press
95x8
135x6
165x5
185x3
205x6
185x10

Chins
BWx10/10/10/8+2RP/6+3+1RP
50 reps

5/3/1-Cycle 1 Week 3

Chins
BWx5 2x10
waiting for power rack to open up

DL
135x8
185x6
225x5
255x3
285x10 no straps

Superset:
Leg Raises
BWx5x10

SLDL
135x5x10

Chins BWx5

5/3/1-Cycle 1 Week 3

Chins
BWx10

OHP
95x8
115x5
115x5
135x3
150x10

Chins
BWx10/10/8/8/8/8

DB Bench
60x8
70x8
80x8
90x9!

DB Curls
40x10/10/8/8/8

Last few sets of chins were superset with DB Bench.

5/3/1-Cycle 1 Week 3

Squat
95x10
135x8
155x6
175x5
190x3
215x10

Superset:
SLDL
135x10
185x10
185x10 straps

Leg Curl
150x8
180x6/5

5/3/1- Cycle 1 Week 2

Chins
BWx12/10
waiting for a bench

Bench Press
95x8
135x6
150x3
175x3
195x9
had one maybe two in the tank

Superset:
Incline DB Press
65x10/10/10/10/12

Chins
BWx5x10

5/3/1-Cycle 1 Week 2

DL
135x8
185x8
205x6?
215x3
245x3
275x10

Chins
BWx10

Superset:
45 Deg Back Ext
3x15

Decline Sit-up
3x15

5/3/1-Cycle 1 Week 2

OHP
95x2x8
135x5
145x10

Superset:
Chins
BWx8/8/8/8/10/8
DB Bench
60x8
70x8
80x8
90x8!
Dips
BWx2x10

DB Preacher Curl
25x15/12/10 slow eccentric

Cable Curls
100x15

Squat
85x8
135x6
155x5
185x5
205x15 booo...should have went for 20

Leg Press
270x5x10

Superset:
Leg Curl
140x3x10
Cable Abs
3x20/15/15-too light

Leg Raises
3x10

5/3/1-Cycle 1 Week 1

a1)Bench Press
95x10
135x8
145x5
165x5
185x11
135x12

b1)Incline DB Bench
65x5x10

b2)Chins
BWx5x10 YESS

c1)Standing Triceps Ext.
60x15/14/15

c2)Incline DB Curls
35x5
25x8

Friday, July 15, 2010
5/3/1-Cycle 1 Week 1

Deadlift
135x8
185x5
195x5
225x5
255x10

5/3/1 Cycle 1-Week 2

OHP
95x8
115x5
115x5
135x11

DB Bench Press
60x10
70x10
80x8
90x6

Superset:
Chins
BWx10/10/8/8/8/6
50 reps

Dips
BWx5x10

5/3/1 Round 2 Cycle 1-Squat 5x5

Squat
95x8
135x6
155x5
175x5
190x20

Leg Press
270x10/10/10/10/15

Superset:
Leg Curls
110x12
130x10

Leg Raise-All the way over head
4/3

250 lbs. entered as max number. Wanted to start really light.


Haven't entered past two workouts.
One was a squat workout where I only worked up to squat 225x3, got mad and left.

The next I did weighted chins as main movement, worked up to BW+70x2 with several BW+25x6-8 sets. Seated cable row. Incline bench easy 65x4-5x10. Preacher curls.

Overhead Press
95x10
115x8
135x8
155x6 i think
135x10

DB Bench Press
60x10
70x8
80x8
90x7

Superset:
Chins
12/10/8/8/8+3+1 RP
50 reps
Dips
25x5x8

Preacher Curl
EZ+50x14/8/8

Squat
95x10
135x5
155x3
185x3
225x8

Chins
BWx10

Leg Press
270x5x10

Few sets of kettlebell swings.

a)Overhead Press
95x10
115x8
135x2x6
155x6
135x8

b)DB Bench Press
60x10
70x10
80x8
90x7

c1)Dips
BWx5
25x8
45x3x8

c2)Chins
BWx5
BWx8?
25x3x6

d1)Rope Triceps Ext
80x15
90x2x12

d2)Leg Raises
3x10

Saturday, June 26

Rack Pulls-just above knee, no straps
work up to
315x6
335x6
375x4
405x2

sets of light lat pulldowns in between 90x12

Superset:
Seated Cable Rows
120x10
150x8
180x6-8
195x6
Incline DB Press
65x4x10

Chins
BWx10/6/5/5

Incline Curls
35x7?
30x3x?

Squats
95x10
115x8
135x6
155x5
185x5
205x12

Leg Press
270x5x15

Overhead Press
95x10
135x2x7
155x4
135x6

DB Bench Press
60x10
70x8
80x6
90x4

Superset:
Dips
25x8
45x3x6

Chins
BWx10/9/6/6

Haven't lifted in 6 days. Lifted twice last week and didn't write it down. Squat day sucked...225x6...got disgusted and left

Overhead Press
95x10
135x8/8
155x6
135x10

DB Bench Press
60x10
70x8
80x8
90x7
Superset with pull-ups...BWx8/7/6

Hammer Strength Incline
180x7/6/6
140x10

EZ Preacher Curl-narrow grip
EZ+70x8 i think
EZ+50x11/12/12/12?

Saturday, June 12
Wide-grip Pulldowns
75x4x12

Pull-up
BWx7/6

Chins
BWx10/10/?/?...
60 total reps I think

Overhead Press
95x10
135x2x8
155x5
135x8

Superset:
DB Bench
60x10
70x10
80x8
90x6

Wide-grip Lat Pulldowns-inbetween DB Bench sets
75x4x12

Dips
BWx10
25x8
45x7/7/5
25x6-8, then BWx? strip set

Pinwheel Curls
55x14+4+4

At the apt: a couple sets of band pushdowns

Bent Over Row
95x12
135x2x10
155x8
185x6
155x10 reverse grip

Pull-Ups
BWx6/4

Chins
25x8/6/6/6/6/6/6/don't remember after that
Got 60 reps, but last set was BW

Wide-grip Lat Pulldown
80x14/12/12/12

Pinwheel Curl
55x8+4+4 RP

Standing EZ Preacher-wide grip
EZ+50x10/7/7/8

Incline DB Curls
30x8/7/7/7/8 i think

Overhead Press
95x10
135x2x8
155x4
135x7

DB Bench Press
60x10
70x8
80x8
90x6

Dips
BWx10
25x8
45x7
45x5+2

Pinwheel Curl
55x9+5+4 I think

Superset:
Cable Triceps Pushdown
60x15
80x10/9

Standing EZ Preacher Curl-close grip
EZ+50x14-15/12/12

Squat
95x10-12
135x8
185x8
205x6
225x6

Leg Press
270x12
360x2x10

Back Ext
BWx20
25x10 relatively slow

Bent Over Row
95x12
135x8
155x2x8
185x6
155x14

Chins
BWx6/5 BWx8/6/6/6/7/8/8 i think
60 reps

Wide Grip Pulldown
75x4x12
muscle mind connection

Pinwheel Curls
50x12+6+5 RP

Standing DB Preacher
30x5

Incline Curls
30x7/7/10


Saturday, May 29, 2010
Gold's Gym, Round Rock, TX

Close Grip Bench
work up to
185x8
135x16

Chins
BWx14/7/6/5

Superset:
EZ Overhead Triceps Ext
60x12/12/12

EZ Barbell Curl-21's
60/60/40

Incline DB Curls
30x3x8 i think

Overhead Press
95x10
135x2x6
155x3x3
135x7

Dips
BWx8
25x8
45x8
55x6-8

Incline DB Press
55x10
65x7/7/6

Pinwheel Curls
50x12+6+5 RP

Superset:
EZ Bar Overhead Triceps Ext
60x7/10/9

Standing DB Preacher Curl
30x7/6

Squat
95x10
135x10
155x8
185x8
225x3

Leg Press
270x12
360x10
450x8

45 Deg Back Hyperextension
BWx20
25x2x15

Barbell Rows
95x10
135x8
155x2x8
185x6
155x12

Chins-all the way up with total stretch at bottom exploding up
BWx5 << Pull-up
BWx10x6
65 reps

Wide-grip Lat Pulldown
75x4x12
light lat activation, slow, total range of motion

EZ Preacher Curls-wide grip
EZ+50x8/6/5/5

Incline DB Curls
30x8
20x3x12

Overhead Press
135x2x8
155x4/3/3-4
135x8

DB Bench Press
55x10
65x10
75x8
85x6-7

Dips
BWx10x10

Barbell Row
95x10
135x10
155x8
185x6
205x4
185x6/5

Chins
65 or 70 reps- mostly neutral grip

Hammer Strength High Row
2 plates per sidex5x10
one arm at a time, aside from the last 5 reps on last set
slow with stretch at top

Preacher Curl (wide)
EZ+50x9/8/6-7/6 i think i had that last set but not sure

Standing DB Curls
40x7
30x2 sets

Seated DB Press
50x10
60x2x8
70x2x6
75x4
70x5
60x?

Dips
BWx10
25x8
45x2x6
70x4
45x5
25x?

Incline DB Press
60x6/5/5-6
55x6
50x?

Friday, May14

Chins
60 reps

Seated Cable Rows
2-3 sets

Preacher Curl (wide and narrow grip)
EZ+50

Front Squat
95x8
135x8
155x6
185x5
205x2x3
225x2x2

Romanian Deadlift
135x10
185x8
225x2x6

45 Deg Back Extension
BWx15
25x2x15

Overhead Press
95x8
135x2x6
155x4
135x5
wow...that sucked

Dips
BWx10
25x6x5
25x10

Superset:
Cable Triceps Pushdowns
4 sets
Preacher Curl
EZ+25x8/9/10/8

Friday, May 7, 2010

Reverse-grip Barbell Rows
95x10
135x10
155x2x6
185x5
205x4
155x10

Chins
BWx8
BW+25x6x5
BWx2x6
50 reps

Pinwheel Curls
50x10+5+3 i think

Preacher Curls
EZ+50x9/7/7/7 i think
slow eccentric

Incline DB Curls
30x?
25x?
20x?

one set of cable curls 70x10

Monday or Tuesday I did front squat workout. See the past few...it was the same.

Overhead Press
95x8
135x2x6
155x5

DB Bench Press
55x10
65x10
75x8
85x6?

Dips
BWx5x10

Superset:
DB Curls
40x10/8/8
EZ Triceps Ext
60x3x10

Barbell Row
95x12
135x2x8
155x6
185x6
185x5 reverse grip

Seated Cable Row
95x10
150x8
180x8
200 somethingx4

Chins
BWx6/6/6/6/6/6/6/6+2RP

Pinwheel Curls
55x8/6/4 something like that

Reverse Grip EZ Curl
60x3x10

First workout at new gym in Shreveport.

Reverse Grip BB Rows
95x12
135x8
155x6
185x5
205x3
225x3x2
155x15

Rafter Chins
BWx
6+3+3 RP
6+3+2 RP
5+2+1 RP
6+2+2 RP
6+3+1 RP

Reverse-grip BB Curl
95x3x8

Sunday, April 3, 2010
Front Squat
same as last workout

Earlier last week...
Bench Press
work up to 205x9

Overhead Press

Reverse-grip BB Row
95x12
135x6
155x6
185x5
205x3x4
155x12

Rafter Chins
BWx8/6+2RP/5+2+1RP/
5+2+1RP/6+2RP/6+2+2RP
50 reps

30 min convo on phone

BB Curls
115x8/6
95x8/8

Thursday, April 1, 2010
Front Squat
95x5
135x5
185x5
205x2/3/5/2/3/5/2/3

Earlier that week sometime...
Bench Press
work up to 225x3x3

Overhead Press
135x4x6

Bent-over Rows
95x10
135x8
155x8
185x6
205x5
155x12

Chins
BW+10x5/5/5/5/5/5/5/5/5/8
53 reps

Reverse Curl
EZ+50x10/8/8
EZ+60x6
EZ+50x8 i think

Incline DB Curls
25x4x9

Chins
BWx8

Sunday, March 14, 2010
Upper Body
Bench
DB Bench
Dips
Reverse Curls
Rope Triceps Ext

Chins
BWx6
25x5-6
35x5
45x3
55x2/2/1 RP 15sec
45x3
BWx12/10

Seated Cable Rows
125x10 (U attachment...didnt like)
137x10
162x10
175x8

Reverse Curls
EZ+20x10
EZ+?x10
EZ+40x8-10
EZ+50x6-7
EZ+40x7

Incline DB Curls
30x7
25x3x7-8

Overhead Press
95x8
115x6
135x5
155x4
165x3x3
135x11

DB Bench
65x10
75x8-10
85x8
95x5

Dips
BWx8
25x8
35x8
45x7

Superset:
Rope Triceps Ext
50x8/9/9

Preacher Curl (narrow)
EZ bar+50x10/10/8



Monday
Smolov
225x4x9
And there is where my first smolov experiment ends.

Actually on Friday, March 5, 2010

Smolov

Squat
warm-up
245x10x3

Chins
BWx12

Smolov- Base Meso

Squat
95x8
135x5
185x5
205x3
230x7x5

Bench Press (speed work)
95x6
135x6x3

DB Bench Press
75x10
85x8
95x6

Smolov

Squat
215x5x7

Chins
BWx15/5/5/5/5

Smolov

Squat
200x4x9

Bench Press
95x8
135x5
185x3
205x2
215x5x3 85%1RM at max of 255
185x8

DB Bench Press
65x10
75x10
85x8
95x5

Dips
25x8
35x8
45x7

Rope Triceps Ext
60x6
40x10
40x10
Preacher Curl EZ+25x12
40x15 kneeling

Rack Pulls (slightly below knee)
warm-up
225x5
275x5
315x5
335x3
365x2 no straps
365x2 straps
315x12

Seated Cable Row
137x10
150x10
162x10

Chins
BWx8/7/8/7/7/6/6+1.5+1
51 reps

One set of pinwheel curls I think

Overhead Press
95x8-10
115x8
135x5
165x4x2

DB Bench Press
65x10
75x8
80x8
85x8

Close-grip Bench Press
185x6
155x10/10/8

Seated Cable Row
125x10
150x8-10
162x8
175x8

Preacher Curl
EZ+50x6
EZ+40x10/10/10/11

Cable Abs (in between some curls)
80x10 100x7 90x10

Dips
BWx18

Squat
95x8
135x6
185x5
225x5
255x3
275x1
275x1 failed for 2
225x5

Leg Press
270x12
360x10
450x8

Kneeling Cable Abs
80x15
100x8/9/10

Kettle Bell Swing
53x20 (10 each hand)

Saturday Feb 20, 2010
Bench Press
warm-up
225x3x1+1+1+1+1 30 sec RP
185x10 or 11

Kettlebell Clean and Press
53x3x6 (both sides)

Squat
95x8
135x6
185x5
205x5
235x10

Leg Press
270x10
360x3x10
450x10

Kettlebell Swings
53x3x20
1st set alt hands/10, 2nd set alt hands/5, 3rd set double hand

Overhead Press
95x8
115x8
135x6
155x6
175x2
185x0
135x11

Dips
BWx10
25x8
35x8
45x8
55x6
70x5
80x3?

Chins
BWx10/8/8/8/8/8/10/9+1
70 reps

Preacher Curl (narrow grip)
EZ Bar+50x8/8/8/6

Dips
BWx18

Band Pull Aparts
30/25/20

Superset

Front Squat
95x10
115x6or8
135x6
155x6
185x6
205x2x4
225x1

Chins
BWx12/10/8/6/6/6/6/10
64 reps

I feel like my head is about to explode.

Bent-Over Rows
95x10
115x10
135x8
155x8
185x6
205x4 straps
155x10 straps
135x14 straps

Lat Pulldown
125x10
137x10
150x8
162x7

Superset:
Seated DB Press
55x10
65x8/6/7 i think
Chins
4 sets BW

DB Curls
40x8/7
35x2x8

Conc Curl 30x6

Facepulls
60/70/80x20

Squat
115x8
135x6
185x5
225x5
255x3
275x1
275x1

Leg Press
270x12
360x10
450x8
540x3

Back Ext
BWx25


Saturday, Feb 6, 2010
Bench Press
15 reps of 225 via mostly 2 rep sets

Rafter Chins
about 50 reps in sets avg of 6 reps

Squat
95x8
135x5
185x5
225x5
255x5x3

45 Deg Back Ext (hands behind head)
BWx3x20

Ab Wheel
3x15

Chins
BWx10
10x8?
25x6-8
35x5
45x3x3+1+1RP
BWx10

Seated Cable Row
125x10
150x10
175x8
200x6

Seated DB Press
55x10
65x8/6 or 7

DB Curls
40x10/8/8

Preacher Curl
EZ-Bar+40x8/8/8/10 or maybe I just did 3 sets

Squat
95x6
135x5
185x5
225x5
245x3
275x3x1
225x6

ab wheel roll outs

Friday, January 29, 2010

a) Overhead Press
work up to 175x2

b1) Chins
BWx6
BW+10x6
BW+25x5
BW+25x6
BW+25x6
BW+25x7
BWx12

b2) Dips
BWx8
25x8
35x8
45x8
70x6
70x6
BWx12 or so

c1)Preacher Curl (narrow)
EZ bar+50x10/9/9/8 or something like that

c2)Triceps Pushdown
60x12
70x10
80x9 or so

Squat
115x6-8
185x5
205x20

Leg Curl
70x12
80x12
90x12
slow eccentric

Chins
BWx12

Bench Press
135x6
135x6
155x5
185x5
205x5
225x1/1
285x10

DB Bench Press
70x10
85x9
90x5
80x6 i think

Seated Cable Row
137x12
150x10
175x8-9
187x8
205x6

Preacher Curl (close-grip)
EZ Bar+25lbsx10/10/8/7/6 i think

DB Curls
30x10

Dips
BWx15

a)Overhead Press
95x8
115x6
135x5-6
155x5-6
175x1
135x10

b1)Dips
BWx6
25x8
35x8
45x8
55x8
65x4

b2)Seated Cable Row
125x10
150x10
162x10
175x10
182x5

c1)Barbell Curl
70x10
80x10/10

c2)Face-pulls
60x20
70x20/20

d)Preacher Curl (wide-grip)
EZ bar+30x10/10/10

Dips
BWx15

Squat
95x8
135x5
185x5
205x5
225x5

Couple sets of chins between some squat BWx12/8

45 Deg Back Ext
BWx3x20 (hands behind head)


Friday, Jan 15, 2010
Bench Press
something like 205x6-8

Dips
work up to 45x8 i think

Seated Cable Row
work up to 175x6 or something

Pinwheel Curls i think

I remember it was a good workout...don't remember everything.

Squat
115x6
135x5
185x5
225x5
245x3
265x1
285x1
245x1

Superset:
45 Deg Back Ext
20/20/15 prisoner
Chins
BWx10/8/6

Reverse-grip Bent-Over BB Rows
115x10
135x8
155x8
185x6 straps
205x4 straps
155x6-7
135x8-10

Wide-grip Lat Pulldown
125x10
137x8
137x8 straps
150x6-8 straps
137x6 or so

Chin BWx6

Superset:
Preacher Curl (narrow)
EZ+40x4x10
Close-Grip Bench
135x10
155x3x10

DB Curl
35x8


Friday, January 8, 2010
Overhead Press
work up to 175x1
135x10

Seated Cable Rows
4 sets or so

Dips
ramp weight up to 45lbs platex6-8

Preacher Curl
EZ+25 then ramping down
alt between narrow and wide

Squats
up to 275x1
then 225x6

45 Deg Back Ext
4 sets some weighted some not

Chins BWx12
Dips BWx10

Did preacher curls between squat sets

Squat
95x10
135x5
185x5
225x5
245x3
255x1 good
275x1 ugly

Reverse-Grip Bent-over Rows
135x10
155x10
185x8 straps
205x6 straps
185x8

Barbell Curl
75x10 to face
75x15
85x12
85x12

Squats feel waaay too heavy. Can't wait to get back in the swing of things.

Yikes...been too long without lifting. I actually lifted once between my last workout and this one, but neglected to write it down. It was upper body bench based.

Bench Press
95x10
115x5 fast
135x5
155x5
185x5
205x5
225x2
225x3
185x12

Superset:
Neutral Grip Rafter Chins
BWx8/8/6/6
Push-ups w/ Band
15/15/20/20+5w/o band

Barbell Curls
95x3x10

5/3/1
Cycle 5-Week 1

Bench Press
barx15
95x8
115x5
135x5
155x5
185x5
205x9

DB Bench Press
65x8
75x8
85x8
95x5

Chins
BWx8/6/5/6/6/4/5/4/3+1+2

5/3/1
Cycle 5-Week 1

Squat
105x8
135x5
155x5
195x5
225x5
250x6

Leg Press
270x10
360x2x10

45-Deg Hyperextension
BWx10
25x3x10

Might be out of town for extended time with work so I don't know if I'll be able to finish this cycle.

Cycle 5-Week 1

Overhead Press
barx10
95x8
115x5
135x5
150x7

Superset:
Dips
BWx10x10
Chins
BWx10/6/5/7/6/6/5/5/5/5-60 reps

Starting next cycle a day early...going to be in Beamont til Thursday. Superset only took like 15 min. Entire workout took about 30 min.

12-05-09

Squat
95x10
115x8
135x5
185x5
225x5
245x3
275x1 relatively easy
315x0 boo
275x1

45 Deg Back Ext (with GHR finish)
BWx10
25x2x10

Bench Press
95x12
115x8
135x5
165x5
205x3
225x3/2/2/2
185x10
135x10

DB Bench Press
80x3x8
Seated Cable Row
125x10
137x10
137x10
150x8

Cable Triceps Ext (straight)
80x2x10
Pinwheel Curls
60x10+5+3 RP

5/3/1
Cycle 4-Week 3 (in week 4)

Deadlift
135x8
185x5
225x5
265x5
295x3
325x10 straps

Superset:
Chins
BWx8/6/5/5/5+2+2RP
Dips
BWx5x10

Felt weak other than DLs. Thanksgiving screwed things up.

5/3/1
Cycle 4-Week 3

Bench Press
barx12
95x10
115x8
135x5
135x5
175x5
205x3
225x6

205x7
185x8-9
185x8
165x11
165x12

Superset:
Barbell Curl
80x12
90x10/8/8
Standing BB Tri Ext
80x12
90x10/8/8

Thanksgiving morning workout in garage at home. Wanted to do rows, but my lower back just wasn't up to task.

5/3/1
Cycle 4-Week 3

Squat
115x8
135x5
185x5
215x5
245x3
275x3

45 Deg Back Ext
25x/15/10/10/10
GHR finish except first set.

Squats felt much better...really focused on all cues.

5/3/1
Cycle 4-Week 3

Overhead Press
barx10
95x8
115x6
135x5
145x3
165x6(i think)

Superset:
Chins
BWx12/6/6/6/6/6/6/6/5/5
64 reps
Dips
BWx10x10

Didn't feel great today before going to the gym, but think it was productive.

Friday, November 20, 2000

5/3/1
Cycle 4-Week 2

Bench Press
warm-up
165x3
190x3
215x8

DB Bench Press
55x10
65x10
75x8-10
85x6?
95x5

Superset:
Seated Cable Rows
125x5x10
Machine Pec Fly (straight arm)
125x5x15

5/3/1
Cycle 4-Week 2

Deadlift
135x2x8
185x5
225x5
245x3
275x3
315x10 straps

Superset:
45 Deg Back Ext
BWx5x10
hands on back of head
Pallof Press
40x5x12

Chins
BWx10/6/6/6/6/6/6+2+2RP

Leg Raises
3x10

5/3/1
Cycle 4-Week 2

Squat
95x8
115x5
135x5
185x5
205x5
230x3
260x3

Worthless and lazy on the second squat day in a row. Thinking about doing Smolov to punish (yet possibly reward) myself.

5/3/1
Cycle 4-Week 2

Overhead Press
barx10
95x8
115x6
125x3
135x3
155x8

Superset:
Chins
BWx12/7/7/8/8/6+2
50 reps
Dips
BWx10
45x5x8

Face-pulls
70x20
80x2x20

Pinwheel Curls
55x11+4+3 RP

5/3/1
Cycle 4-Week 1

Deadlift
135x8/6
185x5
205x5
225x5
255x5
290x13

Superset:
45-Deg Back Ext
BWx5x10 (hands on back of head)
Pallof Press
40x4x12

5/3/1
Cycle 4-Week 1

Bench Press
95x8
115x6
135x6
155x5
175x5
200x10

Superset:
Bench Press
185x7+3 RP
155x10
135x10
135x10
135x15

Chins
BWx11/8/8/8/8/9/7+1
60 reps

5/3/1
Cycle 4-Week 1

Squat
135x2x5
185x5
215x5
245x5

Absolute bare minimum. Just did what the progression in the program called for.

5/3/1
Cycle 4-Week 1

Overhead Press
barx5
95x6
115x5
135x5
145x10
boo

Dips
BWx10
25x10
45x7
55x6
70x4
90x2
45x7

Superset:
Chins
50 reps

Face-pulls
70x20
80x2x20

a1)Cleans
135x2x5
155x3 or 4x3

a2)Pallof Press
30x12
40x12
50x2x12

b1)Dips
BWx10
25x10
35x2x10
BWx2x15

b2)Chins
BWx10/8/8/8/8/6+1+1RP
50 reps

5/3/1
Cycle 3-Week 3 (kinda)

Deadlift
135x8
185x5
225x5
245x5
285x3
315x9 straps

45-Degree Back Ext
BWx5x10

Chins
BWx10/8/6/7/5/5/5/5
51 reps

Missed this workout last week, so doing it this week during my deload.

5/3/1
Cycle 3-Week 3

Bench Press
115x8
135x6
155x5
175x5
195x3
220x6

Low Incline DB Press
55x10
65x10
75x10
85x7
95x3

Chins
BWx8/8/6/6/7/6/6/7+1 negative
54 reps

Superset:
Close-grip Bench Press
155x3x10 fast
DB Curls
40x3x10

5/3/1
Cycle 3-Week 3

Squat
135x8
135x5
185x5
205x5
235x3
265x2
felt extremely weak and not into it...that sucked huge.
Needed at least 6 reps to just keep with what I have been doing.

Goodmornings
120x5x10

DB Lunges
35x3x8
first set non-alternating

Between my second and third set of squats had 185lbs. on the bar and for whatever reason decided to see if I could press it...and I got it so thats an all-time PR.

5/3/1
Cycle 3-Week 3

Overhead Press
barx5
95x5
115x5
145x3
160x7 PR i think, for 5/3/1 program at least

Dips
BWx10
45x8
55x8
65x7
70x7
BWx10 really fast

Chins
BWx9/6/5/5/5/5/5/5/6
51 reps

Superset:
DB Curls
35x2x10
40x10
Facepulls
80x20/20/15

Ab Wheel
4x10

5/3/1
Cycle 3-Week 2

Deadlift
135x8
185x5
225x3
235x3
265x3
300x10 straps
set was relatively easy

45 Deg Back Ext
BWx5x10

Step-ups
35x3x8

Pinwheel Curls
55x12+6+5-6 RP last set was little delayed

5/3/1
Cycle 3-Week 2

Bench Press
barx10
115x8-10
135x5
160x3
185x3
210x8

Low Incline DB Press
55x10
65x4x10

DB Rows
55x10
70x10
85x15 no straps
standing leaned against back of incline bench

Chins
BWx6/5/5/5/5/5/5/5/5/5
51 reps

Close-grip Bench
185x8/7
135x15
30 sec side planks and 45 sec front plank inbetween sets

5/3/1
Cycle 3-Week 2
Squat

Squat
135x8
185x5
195x5
225x3
245x8

Goodmorning (safety squat bar)
140x10/10/10/8/8
Wanted to start light with these and I thought I was doing 115lbs...but then realized the ssb is 70 pounds. oops

DB Lunge
30x3x8

Skipped abs yet again...i hate myself. I must do an insane ab workout tomorrow to make up for it.

5/3/1
Cycle 3-Week 2
OHP

Overhead Press
95x5
115x5
135x3
150x9 PR i think

Dips
BWx10
45x8
55x8
65x6
70x6
BWx10

Chins
BWx8/6/6/6/5/5/6/5+2+1
50 reps

DB Curls
35x8/10/10

Facepulls
80x2x20
bitch stole my station before i could do third set

Dips
BWx20

Outside at my parent's house today and decided to see how much I could bench.
I know I have overhead press tomorrow, but hopefully it won't affect me too much.

Bench Press
135x8
185x6
205x4
225x3
240x1
255x0 dad spotting touched the bar
255x1 PR
260x0

I think I could get 265 without the failed attempt and more rest.

5/3/1
Cycle 3-Week 1

agile 8 warm-up

Deadlift
135x8
185x5
215x5
245x5
285x10 chalk, no straps
not too bad...already did x11 last cycle, but i didnt look before and oh well

45 Degree Back Extensions
BWx5x10
really feel it in hamstrings...would have been doing these a long time ago

Step-ups
BWx8
25x8
30x8
light, wanted to get form...will slowly work up

Tried to go GHR, but after extensions hamstrings were done for

Superset:
Kneeling Cable Abs
80x2x20
90x10
Neutral-Grip Chins
BWx3x8

Chinsx6
Dipsx15

5/3/1
Cycle 3-Week 1
Squat & Bench

Squat
135x5
185x5
205x5
235x6

Bench Press
135x8
155x5
175x5
195x10

Chins
50 reps
BWx10/6/6/6/6/6/5/5

Missed regular squat cause I was in College Station...so tried to combine squat and bench. Not optimal but its better than nothing.

5/3/1 Cycle 3-Week 1 OHP

5/3/1
Cycle 3-Week 1

a)Overhead Press
85x5
115x5
125x5
145x10

b)Dips
BWx10
45x8/6
55x6
65x6

c)Chins
BWx11/6/7/6/6/6/6+2 - 50 reps

d1)Facepulls
80x3x20
d2)DB Curls
30x3x8

5/3/1
Deload Week

a)Trap Bar Deadlifts
135x8
185x5
225x5
275x3
315x3
335x1
365x1 PR
385x1 PR
405x0
315x6

b1)Natural GHR
BWx3x5
b2)Planks
3x1 min.

c1)Dips
BWx15/10/10/10/10
c2)Chins
BWx10/8/6-7/8/7-8/6

d)One-arm DB Snatch
50x6(x2)
60x3(x2)

Supposedly deload, even though I don't really have to deload right now. Just taking it easy on my lower back. I got curious to see how much I could trap bar dl...I was hoping for 4 plates a side, but it just didn't happen...next time though.

5/3/1
Deload Week

Front Squat
135x6
185x3x6

Superset:
Single Leg Hyperextensions
2x8
Chin-ups
BWx10/8

DB Swings
35x20 not hard

Really quick and easy...almost a waste of time.

Right side of lower back kinda hurts.

5/3/1
Cycle 2-Week 4
Deload Week- OHP

Overhead Press
95x8
115x6
135x8

Power Cleans from Hang
135x3x6

Superset:
Dips
BWx2x15

One-arm DB Snatch
40x8/side
45x6/side

All of this done in less than 20 min...quite the heart pumper. This isn't a true deload week in a tradition sense, but I am taking it easier on the lower back.

Oh yeah, one-arm DB snatches are the shit.

Cardio

Sprinted straightaway and walked the rest of the way around x 5

Walked around once and jogged around once to warm up.

Time: 19:40

I weighed 193lbs. this morning before eating on my roomates scale (the one I used to weigh myself on).

5/3/1
Cycle 2-Week 3
Deadlift 5/3/1

Deadlift
135x5
205x5
235x5
265x3
315x6
I think I could have gotten a few more, but form was breaking down

Front Squat
135x5
185x3x6
I can't believe how weak I am at these now.

Wide-grip Lat Pulldowns
150x10
162x10
175x2x6 straps
weak

Superset:
DB Pull-ins
35x3x10
bad form I think
Natural GHR
3x5
shitty

Dips
BWx15

Edit:
At 8:30pm I did 3 1 minute planks (elbows on floor) with 1 minute rest in between.

5/3/1 Cycle 2-Week 3 BP

5/3/1
Cycle 2-Week 3
Bench Press 5/3/1

Bench Press
135x8
155x5
175x5
190x3
215x5

Seated Cable Row
137x10
150x10
162x10
175x2x8

DB Bench Press
80x2x8
85x8
90x8/6-7

DB Row (standing hand supported on inclined bench)
80x18
Left still feels different than right side.

Pinwheel Curl
55x16+6+4

Face-pulls
70x25
80x20
Slow, pause at top.

DB Curls
35x2x10

5/3/1
Cycle 2-Week 3
Squat 5/3/1

Squat
135x5
185x5
205x5
225x3
255x6

Natural GHR
BWx5/3/3/3/3
Figured fewer quality reps better than more shitty ones.

Kneeling Cable Abs
80x3x20
Terrible reps. Cable system sucks and rope ext. kills my fingers.

Ab Machine
150x20

Lower back hurt on left side.

5/3/1
Cycle 2-Week 3
OHP 5/3/1

Overhead Press
115x6
135x5
135x3
155x6

Pull-ups
BWx7/5.5/5
Chin-up
BWx7/7/8
Didn't use normal chin bar, had to jump up and had wider grip...I think thats why its less reps.

Dips
45x5x8

Standing Triceps Ext
70x3x10

Pinwheel Curls
55x14+6+4 RP

Bent-over Lateral Raises
25x3x10

Worked outside in the sun all day...was beat. Felt flat.

5/3/1
Cycle 2-Week 2
Deadlift 3x3

Deadlift
135x8
185x5
215x3
245x3
285x11 straps
335x1 straps
Went heavy for a set just to feel what its like now.

Wide-grip Pulldown
150x10
162x10
175x2x8 all with straps

Natural GHR
BWx2x5

Attempted a set of sit-ups with 45 weight but it killed my lower back.

Standing Rope Abs
80x15
90x2x15

5/3/1
Cycle 2-Week 2
Bench Press 3x3

Bench Press
135x2x5
155x5
185x3
205x8 spotter

Seated Cable Rows
137x5x10

DB Bench Press
80x10/8/8/8/8

DB Row (standing using bench support)
80x16

Pinwheel Curls
55x14x4+4 RP

5/3/1
Cycle 2-Week 2
Squat 3x3

Squat
135x5
185x5
225x3
240x10

Natural GHR
BWx5x5
better than last time

Standing Cable Abs
80x3x15

5/3/1
Cycle 2-Week 2
OHP 3x3

Overhead Press
95x5
115x5
135x3
145x10

Pull-ups
BWx5x6

Dips
45x5x8

Overhead Triceps Ext
70x10/9/10
going slower so i missed a rep

Pinwheel Curls
55x14+4+4 RP

Close-grip Bench
155x10

Worked outside all day, almost fell asleep before going to gym...felt weak and like crap...I think it was pretty decent for that.

5/3/1
Cycle 2-Week 1
DL/BP Combo 3x5

Deadlift
135x5
185x5
205x5
235x5
265x10 no straps or chalk

Bench Press
135x8
155x5
175x5
190x11

DB Bench Press
80x10/8/8/8/8

Seated Cable Row
137x5x10

Pinwheel Curl
55x10+6+4 RP step back

Leaving for Austin tomorrow and won't be able to work out so I did combo.

5/3/1
Cycle 2-Week 1
Squat 3x5

Squat
135x8
155x5
185x5
200x5
225x15

Natural GHR
5x5

One-Leg SLDL
25x2x10

Standing Cable Abs
80x3x15
Their damn cable isn't high enough...can't get full ROM.

Excited that I didn't get sore back during squats...only during the SLDL.

5/3/1
Cycle 2-Week 1
OHP 3x5

Overhead Press
95x5
115x5
125x5
140x11

Superset:
Pull-up
BWx8/6
Chin-up
BWx3x8

Dip
BWx45x5x8

Overhead Tri Ext
70x3x10

Pinwheel Curl
60x12+6+5 RP quite a bit of cheat

Drinking Lone Star before working out is not a good idea.

a1) Dips
BWx5
45x2x8
55x7
65x2x6

a2) Pull-ups
BWx8/6/6
Chins
BWx8
45x3 BWx5 same set

b1) Seated DB Press
50x8
60x8
70x5

c1) Overhead BB Tri Ext
70x3x10

c2) Standing DB Curl
40x3x8

Dips
BWx15

5/3/1
Cycle 1-Week 4
Deload (supposedly)

a1) Dips
45x5x8

a2) Chins
BWx2x8
BWx3x6

b) Close-grip Bench
185x6
155x2x8

c) Pinwheel Curls
60x12+4+4 RP

Couldn't help myself.

Decided to do some barbell complexes during my 5/3/1 deload week to try to increase my cardio endurance and maybe start to burn off a little bodyfat.

Decided to try one I read from Alwyn Crosgrove...they warned to start really light that it'll kill you. I didn't listen and figured the weakest movement was push press and hey, I can push press 115 all day long, right? Well I tried it with 115 and couldn't even get through the first one.

The workout consists of:
Deadlift
Romanian Deadlift
Bent-over Row
Power Clean
Front Squat
Push Press
Squat
Goodmorning

Sets at 6/5/4/3/2/1 with 90 sec rest in between. Supposed to take ~12 min.

I did first set with 115 and had to rest several times. Dropped it down to 95lbs for the 5 rep and 4 rep sets and still had to rest. I stopped there....and it took over 20 min. I have a headache and felt like I was gonna die. Pathetic...but these things are awesome.

Also, even with the light weight it was hard on my lower back...I might try to replace a few of the [relatively] low back intensive movments.

5/3/1
Cycle 1-Week 3
Deadlift 5/3/1

Deadlift
135x8
185x5
225x5
255x3
285x10 straps

Wide-grip Pulldown
150x5x10 straps

Pinwheel Curl
60x11+4+2 RP
Boo...tired from pulldowns

Superset:
Facepull
80x3x20

DB Curl
30x3x10

5/3/1
Cycle 1-Week 3
Bench Press 5/3/1

Bench Press
135x8
165x5
185x3
210x5
weak sauce

Pull-up
BWx2x5

DB Bench Press
80x5x8

Seated Cable Row
125x5x10
relatively slowly

Standing Triceps Ext
80x10/7/7

Dips
BWx12

5/3/1
Cycle 1-Week 3
Squat 5/3/1

Squat
135x5
185x5
195x5
215x3
245x7

RDL
185x5x10

Rope Abs
80x3x15

5/3/1
Cycle 1-Week 3
OHP 5/3/1

Overhead Press
115x8
135x5
135x5
150x6
I was cleaning the weight up. Wish I could have gotten a few more.

Dips
45x5x8
Yes. Rough.

Pull-ups
BWx6/6/5/5/5
I suck.

Barbell Triceps Extention-standing
70x10/10/9
Relatively slow.

Pinwheel Curls
60x10+6+5 RP
Ouch.

5/3/1
Cycle 1-Week 2
Deadlift 3x3

Deadlift
135x5
185x5
225x3
245x3
275x10

Wide-grip Pulldown
137x10
150x4x10 straps

Pinwheel Curls
60x10-12+4+4 RP
Second RP set I had to wait longer cause a retard grabbed my weight.

Facepulls
80x4x15

5/3/1
Cycle 1-Week 2
Bench Press 3x3

Bench Press
135x2x5
155x3
175x3
200x9

DB Bench Press
80x8/8/8/8/7

Seated Cable Row
125x5x10

Cable Triceps Ext
70x5x10

5/3/1
Cycle 1-Week 2
Squat 3x3

Squat
135x5
155x5
185x3
205x3
235x10

RDL
185x5x10

Kneeling Cable Abs
70x3x20

Felt kinda weak, but I guess 10 reps isn't bad.

5/3/1
Cycle 1-Week 2
OHP 3x3


Overhead Press
110x5
135x3
135x3
145x9

Dips
45x8/8/8/8/7

Pull-ups
BWx6/6/5/5/5

Cable Triceps Ext
80x10/8/8

Pinwheel Curls
60x10+5+5 RP

Skipped DL day friday cause I'm a wuss...but also my back was killing me and I was heading to Austin. Proud of this one today...long weekend and I woke up at 4am this morning with the worst headache I've ever had and I couldn't sleep. Somebody was using the 55 DB so I upped PW curls to 60 lbs.

Jim Wendler 5/3/1
Cycle 1-Week 1
Bench Press 3x5

Bench Press
135x5
145x5
165x5
195x9
Was supposed to be 185-190lbs...I put 195 on by mistake...
no wonder it felt heavier than usual.

DB Bench Press
80x8
80x7
70x3x10
Retards were using 70& 75lbs DBs

DB Rows
70x4x10
80x10

Cable Tri Extension
70x5x10

Cardio

Jim Wendler 5/3/1
Cycle 1
Squat 3x5
Squat Max used: 285 lbs.

Squat
135x10
165x6
195x5
225x15

RDL
185x5x10

Kneeling Rope Pulldown Abs
70x3x15

Decided to do squats before deadlifts.

Starting Jim Wendler 5/3/1 Program

Jim Wendler 5/3/1
Cycle 1
OHP 3x5
Max used: 175 lbs.

Overhead Press
95x5
115x5
135x11

Dips
45x8/8/8/7/7

Chin-ups
BWx6/5/5/5/5

Cable Triceps Extension
80x3x10

Pinwheel Curls
55x16+6+6 RP

Wide-grip Lat Pulldown
137x10 warm-up....and someone was on pullup bar

Pull-ups
BWx5x5

Wide-grip Lat Pulldown
150x12

Seated Cable Row
125x3x10

Facepulls
80x20
90x20

Pinwheel Curls
55x4x8

Squat
135x5
185x5
225x5
255x5
275x3/2

Dismal. I'm pathetically weak and lazy. I've plateaued on the squat and I didn't think I was even strong enough to plateau. I gotta start doing something differently.

Bench Press
135x10
155x8
185x6
205x5
225x3/1/1 15-30 sec rest period
185x5

Dips
45x4x7

Standing Triceps Ext
80x8/6/6

Cable Triceps Ext
70x12/10/10

Pinwheel Curls
55x14+6+6 RP

Deadlift
135x10
225x5
275x5
315x1/1

Overhead Press
135x8
155x6
155x4
135x8

DB Bench Press
50x10
65x10
80x7
85x6

Pinwheel Curls
55x12+6+5 RP

Standing Triceps Ext
70x3x8

DB Curls
40x8/5

Pull-ups
BWx8/5/5/4

Wide-grip Pulldowns
137x10
150x3x8-10 i think

Seated Cable Row
125x3x10

Seated DB Press
55x10
65x8
70x6

Pinwheel Curls
55x12+5+5 RP

Superset:
DB Curls
30x3x8
Lateral Raises
25x10/8

Facepulls
70x20
80x20

A few sets of cable curl, one and two armed. bleh

Bench Press
135x10
155x8
185x6
205x5/5/3
Going for 8 but could only get 5...so did more sets

Dips
45x7
45x3x6

Standing Triceps Ext
70x3x8

Cable Triceps Ext
70x11/10/10

Superset:
Machine Fly (straight arm)
137x15/12
Pinwheel Curls
55x11+6+4 RP

Dips
BWx10

Worked outside in the sun for half the day and all day yesterday...I think it wore me out.

Squat
135x8
185x5
225x5
255x5
280x2
280x1

Lying Leg Curl
120x3x10

Ran around my apt twice when I got back.

a) Wide-grip Lat Pulldown
125x10
137x10
150x2x8

b) Seated Cable Row
125x3x10

c) Seated DB Press
55x10
65x8
70x6

d) Barbell Curl
80x10
90x2x8

e1) Standing DB Curls
35x8-10
35x6

e2) Lateral Raises
25x12/10

f1) Facepull
70x2x20 pause at top on last set

f2) Machine Curl
70x15/10

Bench Press
135x10
155x8
185x6
205x7
185x8

Dips
45x4x6

Standing Triceps Ext
70x3x8

Cable Triceps Ext
70x12/9/8

Pinwheel Curls
55x11+5+4 RP

Dips
BWx15/10

good one

Squat
135x8
185x5
225x5
255x5
275x3 boo

Leg Curl
110x10
120x2x10
constant tension, fast concentric, slow eccentric

DB Row
55x10
70x8

Wide-grip Pulldown
137x3x10

Cable Row
125x3x10

Seated DB Press
55x3x10

DB Curls
40x3x8

Incline DB Curls
25x3x8

Superset:
Facepulls
70x2x20

Machine Curls
90x8+70x7
70x10?

Thursday, July 23
Squat
135x10
185x5
225x5
255x3
275x3 wanted 5
225x5 wide-stance

Lying Leg Curl
110x3x10 slow, constant tension

Bench Press
135x10
155x8
185x6
205x6
185x6

Dips
35x4x8

Cable Triceps Extensions
60x10
70x2x8

Really weak in bench...was going for 205x8. It was a long weekend...I'm hoping thats why.

Rack Pulls
135x2x5
225x5
275x5
315x4 straps
335x3
355x3
355x1 wanted 3 but my back wasn't right

Military Press
135x1x8

Seated Cable Row
125x3 or 4x10

Lat Pulldown wide-grip
125x2x10

DB Curl
40x3x8

Superset:
Incline DB Curl
25x8/8/10

Facepulls
70x20
80x20

a)Bench Press
135x10
155x5
185x6
205x7*
185x8

b)Dips
35x8/8/8/7

c)Standing BB Triceps Ext
60x3x10

d)Seated DB Press
55x3x8

e1)Cable Triceps Ext
70x3x10

e2)Machine Flies (straight arms)
125x3x12

f)Pinwheel Curls
55x10+5+2 RP

Pullups

Squat
135x5
155x5
185x5
205x5
225x5

Leg Press
360x3x10

Went relatively light on purpose.

a) Bench Press
135x10
155x8
185x6
205x6*
225x1
185x10

b) Dips
35x7/7/7/8

c1) Standing Tri Ext
60x3x10

c2) Seated DB Press
55x3x7

d) Cable Triceps Extension
70x3x10

e) Pinwheel Curls
50x16+6+5 RP quite a bit of cheat at the end

a) Overhead Press
135x8
155x4
135x7
135x6

b1) Lateral Raises
25x10
20x10
20x15

b2) DB Curls
40x2x8

Rack Pulls
135x10 above knee
135x10 below knee
225x5
275x5
315x5 straps
335x3
355x2
355x3 PR
315x10

Wide-grip Lat Pulldown
137x3x10

Pinwheel Curls
50x15+7+6 RP

Barbell Press
135x8

a) Bench Press
135x10
155x8
185x6
215x3
215x3
215x2

b) Dips
35x8/7/8/9?

c1) Standing BB Triceps Ext
60x9/10/8?

c2)Seated DB Press
60x6
55x8/7

d1) Cable Triceps Ext
70x8/10/10

d2)Machine Flyes (straight arm)
125x3x10

e1) Pinwheel Curls
50x15+6+5 RP

Set of 10 ab wheel rollouts at the apartment...will prob do several more before night is thru

Squat
135x5
185x5
225x5
255x5
275x4 PR
285x1 belt

Leg Press
360x10
450x7
450x7

Calf Raises
290x2x20

Wide-grip Lat Pulldown
150x12+6+5 RP
125x8

Seated Cable Row
125x4x10

Seated DB Press
55x10
65x7/6/6

Pinwheel Curls
50x14+6+4 RP

Superset:
DB Curls
30x3x10

Lateral Raises
25x12/12/10

Bench Press
135x8
155x8
185x6
215x3
185x9

Dips
35x7/7/6/6

Seated DB Press
55x3x8

Superset:
Standing BB Triceps Ext.
60x8/10/10
Lateral Raises
20x14/11/10

Cable Triceps Extensions
70x10/10/9-10?

Pinwheel Curls
45x17+6+5 RP

DB Curl
30x8 slow

Squat
135x5
185x5
225x5
255x5
275x3 PR
285x1 PR

Leg Press
360x10
450x7
450x5

Superset:
Calf Raise Machine
290x20/19

DB Curls
45x8/6

Lowered volume on squats, hoping to have more in the tank when at the heavy sets. Seemed to have worked.

a)DB Rows
50x10
65x10
75x8
85x6
105x7
85x13 straps

b)Wide-grip Pulldowns
137.5x10/8/8/8

c)Seated Cable Rows
125x3x10

d1)Seated DB Press
50x12
60x8
65x5
65x5

d2)Compound Row
75x10
50x10
75x10
Just trying this out...felt weird.

e)Pinwheel Curl
45x16+6+5 RP

f1)Seated DB Curls
30x8/6-8.

f2)Face-pulls (forehead)
60x20
70x20

Bench Press
135x8
155x8
185x6
205x6
185x9

Dips
25x4x8

Superset:
Standing Barbell Triceps Ext.
60x3x9
Lateral Raises
25x3x10

Cable Triceps Ext.
60x3x10

Pinwheel Curls
45x16+6+4 RP

DB Curls
30x8 ouch

Squat
135x5
155x5
185x5
205x5
225x5
255x5
275x2 PR
275x1 tried for two

Leg Press
360x10
450x5
450x4
dunno what happened

Superset:
Calf
290x20/8
DB Curls
45x2x8

DB Rows
50x10
65x10
75x8
85x6
105x6
85x12 straps

Wide-grip Pull-down
125x4x10

Seated Cable Row
125x3x10

Seated DB Press
50x12
55x9
60x9

Superset:
Pinwheel Curl
45x12/9/7 4th set? don't remember
Lateral Raises
25x3x10

DB Curls
30x2x7

Bench Press
135x8
155x8
185x6
205x5
225x1
225x1
185x8.5

Incline DB Press (med-low incl.)
65x10/8/8

Decline Triceps Ext.
60x10/9/8-9?

Pinwheel Curls
40x17+6+4

Lateral Raises
25x12/10

Dips
BWx16

Felt weak today. Gotta stay consistent...stupid work.

DB Row
50x10
65x10
75x8
85x8
100x8
80x16 straps

Lat Pulldown- wide grip
137x10/8/8/8(?)

Seated Cable Row
112x3x10

Preacher Curl-EZ Bar wide grip
25'sx7/5/4

DB Curl
35x9/8/8

Tried one set of incline reverse hammer curls 25x10...felt weird

Pinwheel Curls
35x3x10 cheating when needed
These were awesome.

Squat
135x5
155x5
185x5
205x3
225x3
255x3
275x3x1
285x0

Leg Press
360x10
450x8
450x8

Calf Raise (45deg plate load machine)
290x20/15 ouch

Bench Press
135x8
155x8
185x6
205x5
225x1
225x1
185x9

DB Bench Press
65x10/8/9

Superset:
Decline Triceps Ext.
70x7/8/8
Lateral Raises
25x10/10/8

DB Curls
40x8/8/6

Dips
BWx15

Fri., May 30th I did a chin-up/pull-up workout at the apt where I did 105 reps in an hour.

DB Rows
50x10
65x10
75x8
85x8
100x6
80x15 straps

Lat Pulldown-wide grip
125x10
150x8 straps
138x8 straps
138x10 straps
Grip was killing me.

Seated Cable Row
100x3x10
Light, could feel lats working which was the purpose.

Preacher Curl
EZ w/ 25sx6/5/5/5

DB Curl
35x7/6
30x7

Single Cable Curl
40x2x8

Bench Press
135x8
155x8
185x6
205x4
225x1
185x8

Incline DB Press
65x3x8

Dips
BWx12/10/10

Machine Flys
125x12
100x10
Was just trying to find what felt right.

Decline Triceps Extension-straight bar
70x8/6/5/5

Cable Triceps Extension
70x10
60x5- rope
70x10

DB Curls
40x12/10/8

Squat
135x5
155x5
185x5
205x5
225x5
255x3
275x3x1
225x8

Leg Press
360x3x8

Rack Pulls (below knee)
135x10
225x5
275x5
315x5 straps
335x3
355x1
365x1 PR
385x0
315x8

Lat Pulldowns
100x10
150x8
150x8 straps
150x8

DB Row
80x15 straps

BB Curl
80x14+4+3

Seated DB Curls
30x3x10

Face-pulls
60x20
80x20

Wed Workout

Bench Press
135x8
155x6
185x6
205x4
225x1
185x8

DB Bench Press
70x3x8

Dips
25x8+4+0 RP
BWx10

Decline Triceps Ext.
60x10-12/8/9 i think

Superset:
a) Cable Triceps Ext.
60x3x10

b) Flyes
30x2x10
125x12 <--machine

Barbell Curl
80x10+4+3 RP

Rack Pulls
135x10 above knee
225x5 below knee
275x3
315x3
335x3
350x1
315x2x5

T-Bar Row
45x10
90x3x8

Pull-up
BWx5/4

DB Curl
35x4x8

First time doing rack pulls. Sucked at them, but then realized I was bending way too forward. Should be a lot better next time.

Bench Press
135x10
155x8
185x5
205x4
205x5

Dips
35x8/7/6

Machine Bench Press
3 plates/sidex5
2 plates/sidex3x10

Overhead DB Ext
60x5
50x2x8?

DB Curls
30x10
35x10/10/10/8

My bench has gone waay down. This workout sucked.

Squat
135x5
155x5
185x5
205x5
225x5
255x5
275x1

Leg Press
360x3x8

DB Bench Press
55x10
65x8
75x6
85x5
85x6

Dips
35x7
35x5
BWx9

Cable Row
125x10
150x8
167x8 i think

Dumbell Curls
35x3x8

Short but intense. I'm still weak.

Squat
135x5
155x5
185x5
205x5
225x5
245x3
255x2

Trap Bar Deadlift
135x8
225x8
255x8

Leg Press
270x8
270x8
360x8

Squat
135x5
155x5
165x5
195x5
215x5

Bench
135x5
135x5
155x5
175x5
195x5

Row
95x5
95x5
115x5
135x5
155x5

Rope Pulley Abs
80x2x15

DB Curl
30x10

Variation of Bill Starr's 5x5...not sure if I like it but I'll try to give it a go for awhile.

Squats
135x5
185x3
205x5
225x3x5

Leg Press
270x3x8

DB Bench Press
55x10
65x8
75x6
80x4
80x4

DB Rows
65?x10
80x7-8
80x7
85x6?

Machine Bench Thing
150x10
175x2x5

Cable Row
125x10
150x8
150x6

Alt. DB Curls
35x8
40x4

First workout in a long time. First time at new gym after getting a job and moving back to Nac. Felt really weak and sucked...buts its just the (re)beginning.

a1) Bench Press
135x10
155x8
185x5
205x6x4
185x10

a2) Rafter Chin-ups
BWx10
BWx10
25x7
35x6x4
BWx10

Bench Press
135x8
185x5
195x5
205x5
185x5
185x5
195x5
210x5 barely got it

Push-ups
25x16 closer width
25x16 normal width
25x14 normal width

Trying out Dan John's One Lift a Day program.

Front Squat
135x5
155x5
185x5
205x4x6

Romanian Deadlift
235x4x8

Nat GHR
2x3

Bench Press
135x10
155x8
185x5
205x2
225x1
235x1
250x0
205x6
135x20

Overhead Press
135x4x6

Chin
BWx8
25x7

Had to cut it quick early. And damn I'm weak...I knew for sure I'd get 250.

Deadlift
135x10
185x6
225x5
255x3
275x3
300x8/8/10

Rafter Chins
BWx12

All the time I had.

Bench Press
135x10
155x8
185x5
205x2
210x6
225x2
Felt weak.

Rafter Chin-ups
BWx8
25x6
45x4x(3x2) cluster, 10 sec
25x10

CG Bench Press
185x4x8

Barbell Curl
95x12+6+3 RP

Front Squat
135x5
155x5
185x5
205x5x5

Romanian Deadlift
225x3x8

Nat GHR
2x3 hurt my knees

Bench Press
135x10
155x8
185x5
205x9
225x3
185x10

Dips
55x3x8

Rafter Chin-ups
BWx8
25x6
45x2+2+2 cluster, 10 sec
45x2+2+2 cluster, 10 sec
45x2+2+1 cluster, 10 sec
45x2+1+1 cluster, 10 sec
25x8

Floor Triceps Extensions
90x7/7/5

Push-ups
45x18
no rest
BWx12

Deadlift
135x10
205x5
255x5
255x5
275x3
300x8 strapless overhand grip
300x8 straps
300x8 straps

Front Squat
205x5
too tired

Bench Press
135x10
155x8
185x5
205x2
225x1
245x1 PR
205x7

Incline Bench Press
155x10/9/8

Pull-up
BWx8/8
10x7/6
Chin-ups
25x7/6
BWx12

Barbell Curl
105x6
Hurt my forearms too much.

Front Squat
135x8
155x6
185x6
205x5
225x3
245x1
255x0
205x3- tendon

Barbell Hack Squat
135x10
185x10
185x10

Natural GHR
6x4

Rigged One-Legged Seated Calf Raise
80x20
Experiment...it sucked.

CG Bench Press
135x10
155x8
185x8
205x5
205x5
185x8

Dips
55x7
45x7+4+3

Chin-ups
BWx8
10x8
25x6
45x4+1+1
25x7

Barbell Curl
95x8
115x4
105x9+4+2 RP
The RP sets were heavily cheated, with slow eccentrics (almost completely cheated concentrics)

Weighted Push-ups
45x18
45x8 (close stance)

Was going to do legs today but didn't get around to it. Then it got later and I was bored and so decided to do a simple arm-centric workout. I wanted to give legs plenty of time and effort tomorrow.

a) Bench Press
135x8
155x8
185x5
205x8
225x3 PR
185x10

b) Dips
55x8/7/7

c) Rafter Chin-ups
BWx8
25x7 (grip)
35x6
45x2+2+2+1 cluster
25x7

d1) Floor Triceps Extensions
85x9/8/8

d2) Lateral Raises
20x2x20

e) Barbell Curls
105x9+3+2 RP
105x4

Bench keeps progressing nicely...I hope it keeps going.

Squat
135x5
185x5
225x3
255x1
275x1
300x0
300x0
285x1 PR
255x4
255x1
255x1

a1) Deadlift
135x2x5
185x5
205x5
225x3x5

b1) Bench Press
135x8
155x8
185x5
205x3
225x2
225x4x1
185x10
~30 sec rest between the singles

c1) Pull-ups (wide)
BWx2x10
10x7/8

c2) Dips
45x3x8

d1) Floor Triceps Extensions
85x9/8/7

d2) One Arm DB Curl
36x12/10
(not enough weight)

e1) Lateral Raises
20x2x15

e2) Barbell Curl
95x10+4RP+4RP

Front Squat
135x5
155x5
185x3
205x6x4

Leg Curl
70x10
70x10 (thought I put on 90)
90x10
90x10

Oly Wt Swings
35x30

I didn't want to do any low back intensive exercises to make sure the front squats don't hurt my back. I kept getting an intense pressure in my head that was very uncomfortable...I've never felt like that lifting before. If the front squats don't irritate my back I'm going to start doing them exclusively for the near future...hopefully they'll make my weak core stronger.

Bench Press
135x10
155x8
185x8
205x7
225x2
185x8

Superset:
Chins
BWx8
25x8
25x7
25x6+1+1

Incline Bench
155x7 -CG
155x8
155x9
155x7

Superset:
Lying Triceps Extensions
75x11
85x8
85x6

DB Curl
36x7 <-one arm preacher
36x10<-one arm standing