Deadlift
135x8
205x5
255x5
275x3
300x3x8

I was wanting to get 300x4x8 but after my last set I got a bad headache and felt dizzy...I think it was poor breathing. I came in a sat for awhile. I knew I probably couldn't finish the deads so I thought about doing something else. I picked up the 80 lbs barbell and even light curls felt tough. My CNS just feels drained. Those multiple sets of 8 are rough. I'm going to just do another workout tomorrow.

This was actually performed December 26, 2008.

Military Press
95x10
135x5
135x5
155x4
155x3 + 1 Push Press

Barbell Row (like Pendlay, but with leg drive)
135x10
165x9
185x8 straps
205x5 straps
155x14 straps

Bench Press
155x12 (close-grip)
155x10
185x6
135x18

Barbell Curl
105x8 + 4 RP + 3 RP (cheating on last few)

Deadlift
135x8
205x5
255x5
275x3
300x5
300x5
300x6 straps
300x7
300x8

Bench Press
135x10
155x8
185x4x6
205x3

Barbell Curl
95x10
95x10
95x10 + 3RP (cheating)
95x7

Neutral Grip Rafter Chins
BWx6/6

Squat
135x8
185x5
225x3x5
245x3
265x1
280x0
280x1 PR!

Romanian Deadlift
225x10-no straps
245x10
265x6
275x6

Natural Glute-Ham
2x8

Cable Ab Pulldowns
62x20
82x20
92x10

Probably my last time in the rec center at school. Failed squat attempt I think I went way too slow on the descent...second time I went faster but still under control and got it up....barely. Straps really help getting reps with the RDLs...also you can focus on the muscles being worked instead of just trying to hang on to the bar. GHR and abs were superset.

Deadlift
135x8
225x5
275x3
300x5
300x5
300x5
300x6
300x8

Bench Press
135x10
155x8
185x8
205x4
185x6
155x14

Neutral Grip Rafter Chins
BWx8/6

Squats
135x8
185x5
225x8x3

Natural Glute-Ham Raise
3x8

Cable Ab Pull-downs
52x20
72x20
92x10

a) Bench Press
135x10
155x8
185x8
185x6
205x3
155x12

b) Dumbell Rows
75x10
85x8
95x7
95x8
80x8

c1) Dumbell Bench Press
80x9
80x8
85x6
85x5

c2) Pull-ups
BWx6/5/6

d) EZ Preacher Curl (narrow grip)
70x3x10

e) DB Curl (with little rest after preacher curls)
40x6+5 RP

Squat
135x8
185x5
225x3x5
245x3
255x1
265x1
275x1 (finally got it again!)

Romanian Deadlift
225x3x8

I'm excited I got 275 again in the squat. Bodyweight was 179lbs...which is good cause I had went back down to around 175lbs that last week of plans when I couldn't eat like I wanted. Went lighter on the RDL cause I wanted to try to feel it in my hamstrings. Straps come in handy going heavy for reps in those, and I don't have mine here in Nac right now.

HS Iso Bench Thing
90x15
230x4
180x8
180x6 + 4

b1) DB Bench Press
75x2x8
80x7
85x6
90x4

b2) Seated Cable Row (with lat pulldown attatchment)
137x11 (diff attatchment)
150x8 (lots of cheating)
137x8
137x11

c1) DB Curls
30x12 strict
40x8
40x8
40x6 + 4RP

c2) Dips
40x8
40x7
40x6 + 4 RP

Having terrible time remembering the numbers this time. And don't even ask about the cable rows.

Military Press
95x10
135x7
135x4
135x6
155x2
155x1
135x5 + 1 Push Press

Bench Press
155x3x8

Dumbell Rows
75x10
85x2x8
95x2x6

Superset:
Dips
BWx18/14

Barbell Curls
90x8
80x8

a) Bench Press
135x8
155x8
185x7
185x6
205x3
205x2

b1) Chin-ups
25x6 (actually pull-ups)
25x5 + BWx4 RP + BWx3 RP

b2) Dips
35x8
35x7 + 4 RP + 1 RP

c1) Face-pulls
37x15
42x10

c2) Barbell Curl
80x10 + 6 RP + 3 or 4 RP

Needed short workout.

Squat
135x8
185x5
205x5
225x8
245x6
255x3 (failed on 4th rep)

The same with deadlifts last workout, I really started to concentrate on bringing my hips through and I felt it in my hamstrings like I've never felt doing squats before. But it was still a pretty lackluster workout.