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

Squat
135x8
185x5
205x3x10

Natural GHR
BWx8/4/4/4

Lunges
BWx2x10

Finally tried squatting again. Thankfully my lower back didn't blow out, though I did feel it a little. I went light and am going to ease myself back in. It's pretty sad that weight actually felt pretty heavy...I guess thats what happens when your weak to begin with and then don't squat for almost 2 weeks. Started doing sets of 4 in GHR for now so I can really concentrate on doing the slowest negative possible each rep. Lunges were just to see what form was like.

Bench Press
135x8
155x8
185x5
205x5
205x7x3

Dips
45x7/7/6
BWx12

Wide-Grip Pull-ups (rafter)
BWx8
25x3
This wasn't working well so I went to chins...the rafter set up is off.


Chin-ups (rafter)
35x5
45x3+1+1+1
BWx11/6

This f'in sucked. I fet really weak for some reason. My second set of bench with 205 I only got three reps then I couldn't get the bar off my chest...I was supposed to be going for 205x6x5. I don't know what the deal was. It might be from not squatting or deadlifting for over a week. We'll see once I start back (hopefully tomorrow).

Bulgarian Split Squat (holding oly plates)
BWx8
25x5x5

Natural GHR
4x8

This blows. I wanna squat and deadlift. This is the first attempted lower body workout since my lower back incident. I wanna give it at least another week before I attempt to squat anything...and then it'll probably be front squats for awhile. I feel the split squats differently on both sides...I hate them.

Bench Press
135x8
155x8
185x8
205x6
225x2
205x6
135x12 form

Rafter Chin-ups
BWx10
25x7
35x5
45x3 15 sec x2 15 sec x1
25x6
25x4

Dips- on a big metal spool
25x11/10/10

Barbell Triceps Extensions
45x10
60x10
70x8
80x7

Bench Press
135x8
155x8
185x5
205x3x5
205x3x4

Inverted Row (with feet elevated)
1x20 pronated grip
1x15 supinated grip
1x15 pronated grip

Dips
55x8
70x3x6

This felt like a crappy workout, even though I progressed on bench and dips. I guess I just didn't have much energy for much volume. I don't know when I'll be able to do anything that remotely stresses my lower back. I was putting on shorts Monday when I lifted my leg I had a crazy intense pain permeate my tailbone region and I could barely get up. Its still sore. So that means no squats, deads, bent rows, etc (all the good stuff) for awhile. It blows. And the back thing happened after I woke up to terrible news...so that day really really blew.

Bench Press
135x5
155x5
185x3
205x2
225x1
235x1 PR
245x0
225x1
225x1
225x1
185x8
185x8

Overhead Press
135x3x5

Barbell Rows
135x10
155x8
185x6

Close-grip Bench Press
185x4x6

Decided to do a back dominant workout tomorrow or day after during rows so figured I better back off and save my back. PR in bench was nice...hopefully I'll be setting more over the next few months.

Squat
135x5
185x5
205x3
235x20

6-8 min break

RDL
225x2x10

That was a very brutal set. I didn't really feel like doing anything else.

a) Bench Press
135x8
155x8
185x5
205x6x4
3 Board
205x5
225x4
235x2
Close-grip
185x2x6

b1) Dips
55x8
70x6
70x5
70x4

b2) Rafter Chins
BWx10
25x3x7

Floor Triceps Extension
75x10
75x10
85x6

First time doing bench presses with any boards...just seeing what its like. The lockout is the toughest thing on the bench press for me (surprisingly) so I might start incorporating them more...even though I'm not a powerlifter.

Clean
115x3
115x3
135x3
135x3
135x1 (messed up on the other two reps)

Front Squat
135x6
185x5
205x5
225x4
245x1
225x3
225x3
225x2
185x8

Natural GHR
4x6
1 min. deep static stretch

Olympic Weight Swings
35x50

I was just messing around with cleans, seeing if I could get the form right. Hadn't done front squats in a long time. I'm going to start making them a regular part of my training again. My hamstrings are going to be killing me in a few days.

Deficit Deadlift (3" platform)
135x8
205x5
255x5
275x3
300x4x6

Deadlift
300x2
205x5 (messin with form)

Overhead Press
135x8
155x6
175x1
185x0
155x5
155x4
135x5 (push presses...tryin stuff out)

Superset:
Rafter Chin-ups
BWx3x10

Oly Weight Swings (like kettlebell swings)
35x2x20

a) Bench Press
135x8
155x8
185x5
205x6x3
135x20

b) Barbell Row
135x10
155x8
175x7
185x4

c) Dips
35x12
55x8
70x2x5

d1) Floor Triceps Extensions
75x10
75x10
85x7

d2) Barbell Curl
90x10
90x10
100x9

Weight: 182 lbs (on parents crappy scale)
Start time: 12:10pm End time: 1:32pm

Squat
135x5
155x5
185x5
225x20

Pull-overs
25x20

Romanian Deadlift
205x3x10

Barbell Hack Squat
135x2x10

I'm pumped I got 225x20.

Bench Press
135x8
155x8
185x5
195x6x6

Dips
45x8
55x7
70x3
35x10+2RP

Floor Triceps Extensions
65x12
85x3
65x10

Deficit Deadlifts (from 3" platform)
135x8
205x5
255x5
275x3
300x5x5 first set was overhand grip, others were mixed

Overhead Press (Military)
135x8
155x6
165x4
175x1 PR
185x0
155x5+1 Push Press
135x10

Barbell Rows
135x10
155x8
185x4
155x18 straps

a) Bench Press
135x8
155x8
185x5
195x6x5
205x3

b) Barbell Row
135x10
155x10
185x5x5
135x18

c1) Rafter Chin-up
BWx11/10/10/7

c2) Dips
45x12/10/9/11

d) Barbell Curl
80x2x10

Felt really strong in the bench. Dips were using two folding chairs. Barbell Curls were light cause I wanted to see if it wouldn't irritate my forearms..they still did.

Squats
135x5
155x5
185x5
215x20 BRUTAL

Stiff-legged Deadlift
215x12
255x4
Lower back was waay too fried to do any more.

Lying Leg Curl
70x15
95x9
80x10

a) Deficit Deadlift (from 3" platform)
135x8
205x5
255x3
275x3
300x8x3 mixed grip

b) Bench Press
135x8
155x8
185x5
195x6x3
205x2

c1) Dips
BW+35x10
BW+45x10/9/10

c2) Chin-ups
BWx10/8 (neutral, wide)
BWx10/8 (supinated, narrow)

d) Barbell Curls
105x8+3RP+4RP (some cheating on last few)

First time doing deficit deads, won't be the last. Dips are using two folding chairs with bags of cement to hold them down and a karate belt to hold the plates...pretty ghetto but it works. Overall a good session.

a) Bench Press
135x10
155x8
185x6x5
205x4
205x2

b) Pendlay Row
135x10
155x8
185x6
185x5
155x8
155x7

c1) Military Press
135x3x8

c2) Rafter Chins (middle set was close grip chin, others were neutral)
12/10/7

d) Chair Dips (kinda wobbly...much harder than normal dips)
BWx10+6RP+5RP

Squat
135x5
155x5
185x5
205x20

Stiff-Legged Deadlift
205x12
225x10
255x8

First time using chalk...its amazing. The bar didn't even try slipping out of my hands in RLDLs...never could have done it without straps otherwise.