Deadlift
135x5
185x5
225x2x5
255x2x3
285x2x3
315x2x1
225x5

DB Preacher Curl
30x2x10

I actually deadlifted at the school at the UC instead of the rec center...I got around the corner so the girl wouldn't see me as much. Used mixed-grip and changed it every other set (double overhand for last set). Grip was a huge limiting factor at 315...not so much weakness but sweat. Too bad we can't use chalk. Preacher curls were just experimentation to see how they felt.

a1) Chin-up
20x8x4

a2) Dips
45x8x4

b1) Incline DB Press
70x8/8/7

b2) Cable Row
150x5
137.5x8

c1.a) Incline DB Curls
35x8/6 (first set non-alt)

c1.b)Constant Tension DB Curl
30x5-6

c2) Triceps Pushdown
100x15
140x2x10

--------
Dips x10

Squat
135x5
185x5
225x5
225x3
255x3
275x0
275x0

Neutral-grip Chins
8/5

BW Pistol Squats
5x3

Tuck Planche (hips are still very low, but elbows are straight)
2x15 sec.
1x10 sec.

Failed twice with 275 lbs...hopefully it's just because I haven't done any lower body work for awhile. Last time I got it, I know it was legit so I'm positive I can do it. I was pissed though, so I did a few chins and left. Did the pistols and planche at the apt. I've been playing around with the beast skills a little everyday, just not posting it. I wanted to write it down so I know where I've progressed from.

a1) DB Bench Press
50x8
85x5/4/5/4/4.5/5

a2) DB Row
50x8
85x6x5

b1) Military Press
135x5/4

b2) Pull-up
BWx3x5

c1) Lateral Raises
25x10/8

c2) Face-pulls
37.5x2x20

DB bench got hard...and miltary press sucked. Maybe it was all the beast skills stuff I was playing with yesterday, cause that REALLY made my front delts (among other things) work. Too many shoulder exercises...I really need to start planning better. I did do a set of DB curls with 45lbs. after the first set of lateral raises but could only get 5 reps (pathetic) so I scratched curls.

At home not working again because of rain. The gym isn't open today...again. I'm bored and got to reading the Beast Skills site and think I may try to incorporate some of these skills in training. I can already do several, such as the headstand and one-legged squat. I clicked on a link that discusses progressions for doing the planche and front lever. I don't have a chin-up bar assessable so I skipped the front lever for the time being and focused on the planche. I tried the first progression for the planche...its the frog stand.

The gymnastics coach that wrote it says to get to where you can hold it for 60 seconds taking as many sets as you need, and eventually get to where you can hold it for 60 seconds straight. I had done this before not knowing what it was, so I knew I could do it. The first two 60 second periods took me two sets mainly because I lost my balance. Then after some more rest I concentrated on my balance and got it. I'll do it a few more times today before moving to the next progression. Its harder than it sounds...my shoulders are shaking right now. I'll do some more bodyweight exercises throughout the day.

Sprints in the rain.

3 laps around the track, sprinted straights and walked the curves.

Wanted to lift today, but the rec center was closed today and tomorrow for "maintenance and training"...morons.

Squat
135x5
185x5
225x3x5

Light day, they were about to close, and I had just eaten a huge dinner at Peking.

a1) DB Bench Press
50x8
85x6x4
a2) DB Row
50x8
85x6x4

b1) Military Press
135x5/5/4
b2) Pull-up
BWx6/5/6

c1) DB Curl
45x6
40x6
35x10
c2) Bent-over Raises
30x10
25x2x10

d1) Face pulls
37.5x2x15

Actually ran today. Two laps around the track, sprinting the straights and walking slowly around corners. I started giving out midway through my last two sprints...I really need to work on conditioning.

Squat
135x5
185x5
225x5
245x3
255x3
270x1 PR
275x1 PR

Bulgarian Split Squat (with a little jump)
80x3x5

Reverse DB Curls
35x2x10

a1) Pull-up BW+20
10x3
a2) Dips BW+45
10x3

b1) DB Inclined Press
70x8/8/6
b2) DB Rows
70x12/10/10

c1) Barbell Curl
90x7
80x8/7

d) Face-pulls
22.5x20
32.5x15

Edit: After looking them up, I was doing face pulls wrong. I was pulling to my forehead and should have been pulling to my mouth area. Oh well...not that big a deal.

Squats
135x5
185x3
225x3
245x3x3
270x0

Romanian Deadlifts
205x3x10

Ran one lap (1/7 mi.) at a quick pace, sprinting full speed on the long straight away. It's a start.

a1) DB Bench Press
50x10
80x7x6

a2) DB Rows
50x10
80x7x6

b1) Military Press
125x5x5
b2) Pull-ups
8/6/6/6/6

c1) DB Curls
40x8/8
35x8

c2) Bent-over raises
25x3x8

c3) Cable Triceps Pushdowns
130x3x10

I BARELY got the very last rep up in DB bench press.

Squats
135x5
185x5
205x5
225x3x8

Weight felt really heavy...which is bad cause its embarrassingly light (and I had already done 3x8 with the same weight before). I also did two (about) 50 yard sprints to and from my truck in the pouring rain and lightning. Now I can say I ran.

Incline Bench Press
135x8
155x8
165x6
175x6

Bench Press
175x5

Bent-over Rows
135x2x8
155x5
145x7

Barbell Curl
90x10/8/6
85x2x10