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.

Deadlift
135x10
205x5
255x5
275x3
300x5
300x5
300x5
300x5
300x8

Military Press
80x10
135x7
135x6
135x5
155x3 + 1 Push press
170x0
155x3 + 2 Push press
160x1 PR

Bench Press
155x12
185x6
185x5
155x10

Barbell Curl
85x12
95x8 + 3 RP + 4 RP

I used straps on 300 lbs sets of deadlifts because of a mix of my sweaty hands and the terrible grip on my cheap bar...I never could hold on for more than 3 reps at a time otherwise. I need some more weights.

Squat
135x8
185x2x5
225x3
215x8 ugh
225x5
245x3
245x1

Bulgarian Split Squat
35x5x5

Natural GHR
3x5

Was going to do 20 rep squats on the set with 215, but wussed out...I hate myself. I just didn't have it today. And that ruined the rest of the workout.

a) Bench Press
135x8
155x2x6
185x2x5
205x3
205x2
205x1
155x12

b) DB Rows
70x10
90x3x8
95x6/5/5
70x10

c1) Barbell Curl
80x5 (this set was EZ Preacher)
80x10/10/7

c2) Dips
35x10/10/8/8

d1) Face-Pulls (neutral to forehead)
47x2x15
42x15

d2) DB Hammer Curl (didn't feel right...worked anterior delt more than biceps)
40x5
35x5-6

Squat
135x8
185x2x5
225x2x4
245x2
255x3x1
265x2x1
205x10

Lying Leg Curl
110x10
125x10

30 second deep static hamstring stretch at the end.

Squat
135x8
185x2x5
205x3
225x2x3
245x3
255x3x1
275x0

Natural GHR
3x5

DB Press warm-up 55x10

a) Military Press
135x3x5
155x3
155x2 +1 push press
155x1

b1) Close-grip Bench Press
135x8
155x8
185x5
205x4 PR
205x2 (+4 more reps assisted by the spotter)
155x8 (I think)

b2) DB Rows
70x10
90x8/10/10

c1) DB Curls
45x7
45x3x6

c2) Overhead DB Extension
60x7/6/6
55x10

d1) Incline DB Curls
30x10/8/8

d2) Dips
BWx12/10/8 (I think)

e) Seated DB Curls
30x8+4+4 rest pause

a1) Bench Press
135x8
155x5
185x2x5
205x3
155x2x10

b1) Low Incline DB Press
70x3x7

b2) Pull-ups
BWx10/9/9


c1) EZ Preacher Curl (narrow grip)
70x10/9/10/10

c2) Dips
30x10/10/8/8

d1) DB Curls
35x10/6

d2) Face Pulls (hammer grip)
42x2x15

Squat
135x2x5
185x2x4
205x2x3
245x6x3
275x0

Romanian Deadlift
245x7/7/7/4 (grip)

Natural GHR
3x5

Bench Press
135x2x5
155x5
185x2x4
205x2x3
230x0
230x0

DB Incline Press (lower...had it set on 3...normally set to 4)
55x5
70x10/8/8

DB Rows
70x? warmup
90x3x8

Superset:
*EZ Preacher Curl (narrower grip)
70x10/8-9/8/6-8 (wow i can barely remember)

*Dips
BWx15/15/12/12

DB Hammer Curl 35x8
-barely rest-
DB Curls 35x5

Face-pulls (hammer to forehead)
37.5x2x15

Preacher curls were great...to bad I can't remember the reps. I failed twice trying for a PR in bench. The first time I think I could have had it, but the spotter had no clue how to spot and kept trying to help...retard. The second time I had a good spot and hand off...just don't think I rested enough. I'll get it next time.

Deadlift
135x5
185x5
225x4
275x2x3
300x2x3

Military Press
135x5x5 (neck started on 2nd set)
155x2
180x2x0

Neutral Grip Rafter Pull-Up
1x10 (neck really started giving trouble)
1x8

I'm not even close to 100%...I've been fighting off crud for the past 3 days. I had full intentions of doing 300x10x3 for deads, but just wasn't up to it...my form was shit. Also, my lower back was already shot (I guess from spending hours the past few days stooped over coloring maps). My neck started throbbing after the pull ups so I just called it quits. Better than nothing I guess.

Squat
135x5
185x2x5

Tried squatting, but my neck starting acting up (from somehow hurting it benching the other day). I felt it on the first set and tried to ignore it and continue, but couldn't. This sucks, hopefully it'll heal so I can deadlift Saturday so at least the week wouldn't be a total waste.

Repetition Bench

a1) Bench Press
135x5
185x2x3
135x21
135x14
135x15

b1) Incline DB Press
70x3x8

b2) Chin-ups
BWx12/8/8

c1) EZ Preacher Curl
60x10/12/12

c2) Dips
BWx12/15/15

I strained a muscle in my neck during the first set of rep bench...it bothered me from then to the end of the workout. Short, but decent workout.

Squat
135x2x5
185x3
210x20

Romanian Deadlift
245x2x7

Did the 20 rep breathing squats...holy hell is it brutal. It was already getting hard around rep 5 and I was trying to give myself every excuse in the world to quit but I didn't. I couldn't even do anymore RDLs...my lower back was and now is completely utterly fried. I feel accomplished.

a1) Bench Press
135x2x8
155x5
185x5
185x2x3
205x3
205x2

b1) Incline DB Press
70x10/9/8

b2) Pull-ups
BWx12/10/8

c1) EZ Preacher Curl
70x7
60x3x10

c2) EZ Skull Crushers
50x15
70x2x10

d1) Dips
BWx12-15/12/10

d2) DB Curls
35x2x8

e1) Face Pulls
37.5x20
52?x~12

Deadlift
Sumo
135x2x5
185x2x5
225x2x4
255x2x3
275x2x3
Conventional
275x3
300x3x5 straps

Superset:
Barbell Hack Squat
135x2x10
Leg Curl
70x2x10 (this is heavier than 110 on the machine at school)

a1) CG Bench Press
135x8
155x5
185x2x5
205x3
205x2

b1) Chin-ups
20x4x6

b2) Dips
45x4x6

c1) EZ Preacher Curl
65x10/10/7-9 (assuming bar is 15lbs.)

c2) HS Bench Press
220x10/10/15 (last 5 rest pause)

d1) Hammer Curl
35x10 (standing)
35x2x10 (seated)

d2) EZ Skull Crushers
55x10/12/12

e1) DB Lateral Raises
25x2x10 (i think)

e2) Incline DB Curl
30x10/9

a1) DB Bench Press
50x10
70x5
90x5/2
80x4x6

a2) DB Rows
50x10
70x5
90x7/7/7/7/7/8

b1) Military Press
110x10/8/8

c1) DB Curls
40x3x10

c2) EZ Triceps Ext
70x7
60x2x10

d1) EZ Preacher Curl
60x10/8

Dips
BWx15

I don't know whats up with the DB Bench.

Squat
135x5
185x2x4
205x2x3
235x6x3
205x3 (form)

Leg Curl
110x34x110

The first set of leg curl was lying...then a blind guy got on my machine so I just went to the seated.

I weighed myself after squatting and came in at a measly 173lbs. I think its time to go back on the see food diet.

Deadlift
135x2x5
185x2x4
225x3x3
275x2x3
300x5x5 (straps)

Bench Press
135x2x5
155x5
185x2x3
205x3
215x1 PR
225x1 PR!

Rafter Chin-ups
BWx10/9.5/6

225 Bench!!! I felt really strong today.

a1) Dips
55x6x4

a2) Chin-ups
30x6/6/5/5/5/5

b1) Incline DB Press
75x6/7/5

b2) Seated Cable Row
150x8/8/9

c1) Standing DB Curls
40x10/9/7-8

c2) HS Bench Press
200x10/10/9.5

d1) Dips BWx10

Squat
135x5
185x2x4
205x2x3
225x6x3

Romanian Deadlift
245x4x6

Deadlift
155x5
185x4
185x5
225x4
225x2x3
275x2x2
300x5
300x2x3
300x5
300x3

Bench Press
135x2x5
155x5
185x2x3
205x3
225x0
210x1 PR
135x20

Neutral Grip Rafter Pull-ups
1x10
2x6

Was planning on having the best lower body workout ever. Trying to turn my negative emotional energy I have right now into the best workout ever. Then I hurt my fucking back on a warm up set of 225. Not happy right now...possibly the least happy I've ever been in my life. Nothing is fucking going right for me. This is a training log, its not a damn diary so I'm just going to end it right there.

a1) Incline DB Press
50x10
70x6
75x6
70x4x6

a2) DB Rows
50x10
90x6x6

b1) Dips
BWx3x10

b2) Pull-ups
BWx8/7/7

c1) Seated DB Press
55x8/9/8-9

c2) DB Curls
40x10/8/8

c3) Face-pulls (thumbs down)
52.7x3x15

a1) Bench Press (ring finger on rings)
135x5
185x2x3
205x2

b1) DB Bench Press
50x8
90x6x4

b2) DB Rows
50x8
90x6x6

c1) Standing EZ Bar Curl
70x11 (first 3 reps were preacher, but this EZ bar hurt forearms)
70x3x10

c2) Rope Triceps Extention
47.5x10
57.5x3x10
(I think the weights may be in kg)

d1) Dips
1x12

Wanted to do Seated DB Press, but they were full of dbags...I went to the rec center at mid afteroon and the place was crawling with dbags. Ugh.

Also: I weighed in at only 177 on the scale at the rec center.

Squat
135x5
185x5
225x3
245x3
265x1
275x0

Romanian Deadlift
225x4x6

Bulgarian Split Squat
35x5x5

Superset:
GHR 2x5
Decline Sit-up 35x3x10

Chin-ups
BWx12/8

I'm not happy with this workout, but I don't know why...maybe it's cause I don't feel absolutely blasted. I missed 275 in squat, but that's nothing new. I'm using 265 as my max when (if) I start Sheiko 29 next week. I wish I could make the GHR feel more natural (gasp...an actual GHR machine would work)...it was hurting my knees using the decline sit-up bench. The chins were for fun...I can't believe how easy 12 were (I could have done more).

Deadlift
135x5
205x4x4
255x2x3
285x4x3

Was planning on trying to do other stuff, but just couldn't get it to work in my parents garage...I really need a squat rack. I fcking suck.

a1) Chin-ups
30x6/6/5/5/5/5

a2) Dips
50x6x6

b1) HS Bench
200x3x8

b2) Cable Rows
150x3x8

c1) EZ Preacher Curl
75x3x8

c2) Shrugs
50x15
60x12
70x10

d1) Dips BWx1x15

Going to start doing 6 sets on dips/chins instead of 8. Felt a little tired...probably should have waited, but was bored. Could of been the mile run this morning. Assuming EZ curl bar is 25 lbs.

Woke up and took a spoon full of peanut butter...30 min later went and ran.

Distance: 1 mile (7 laps in rec center)
Time: 7:32

Two lap cool down.

a1) DB Bench Press
50x10
90x4/4/4/4/4/2 (possibly did 7 sets, but I lost track)

a2) DB Rows
50x10
90x5/6/5/6/5/6

b2) Hammer Strength Bench
180x10/10/12

c1) EZ Preacher Curl
65x4x10 (slow eccentric on last few sets)

c2) V Bar Triceps Pushdowns
150x3x10

c3) Lateral Raises
25x3x10

Chins 1x5

I possibly lost count of sets on DB bench and maybe did one more than I was supposed to...if not, I def missed my target of 6x4...but I'll get it next time. I also once again tweaked my back getting in to position to do the bench...not bad though. I got to get to the root of this back stuff...maybe doing ab work consistently will help. Tried the HS Bench machine and I actually kinda like it--maybe all machines aren't evil. I fooled around with cable crossover but couldn't get it to feel right.

I also did lower body yesterday, but the internet was down so here it is:

Monday, September 29, 2008

Squat
135x5
185x5
225x3
225x3
245x3
255x1 (really pissed)

Goodmornings
115x12
135x10
135x10

Bulgarian Split Squat
35x3x8

Assisted Glute-Ham Raise
3x5

Tried GMs and GHR for the first time...and my hams are killing me today. I'm def doing GMs more and I did the GHR on the decline bench that everyone does decline sit-ups on...slightly using my arms to help myself get back up. I think hamstrings and core are whats really holding back my squat (or I guess in this case making it decline).

a1) Chin-ups
BW+30x5/5/4/4/5/5/4/4

a2) Dips
BW+50x5/5/4/4/5/5/4/5

(65x1x6 seated shouder press)

b1) DB Incline Press
65x10/8/8

b2) DB Rows
65x15/12/10

c1) DB Curls
35x3x8

c2) Skull Crushers w/ EZ bar
50x3x12

Tried a set on the pec dec...and may start utilizing it for my chest. I went lighter on the curls this day because my biceps were already so blasted from the chins (and rows to an extent).

Squat
135x5
185x5
205x5
225x3x5

Was going to do much more...my first set of 225 something in my back was pulled or strained or whatever. It hurts. I'm weak and I hate everything.

a1) DB Bench Press
50x10
85x6x6

a2) DB Rows
50x10
90x6x5

b1) Incline DB Press
70x8/8/7?

b2) Seated Cable Rows
137.5x8/8/10

c1) Cable Triceps Pushdowns
130x10
150x8/10

c2) EZ Preacher Curl
50+bar x8/5 (attempted 35lbs. db's just beforehand)
40+bar x8

c3) Lateral Raises
25x10/8/9

Deadlift
135x8
225x5
285x2x3
300x8x3

Military Press
135x8/6/6

a1) DB Bench Press
50x10
85x6/5/6/5/6/5

a2) DB Row
50x10
85x6x7

b1) Dips
BWx3x10

b2) Chin-ups
BWx3x6

c1) DB Curls
40x3x8

c2) Cable Triceps Pushdowns
110x10
120x10
130x10

c3) DB Shrugs
70x6-8?
60x8
50x10

The weights for shrugs are weird cause I was seeing what weight I should use. I'm going to start doing them.

Note: Last Saturday, during Hurricane Ike, I did a deadlift workout in my garage...just didn't post it.

a1) Chin-ups
30x8x4

a2) Dips
50x8x4

b1) DB Incline Press
65x3x8

b2) DB Rows
75x3x8

c1) DB Curls
40x8
35x2x8

c2) Face-pulls (hammer style to forehead)
37.5x20
42.5x2x15

d) Half hearted cable rope ab pulldowns

Squat
135x8
185x5
205x3
225x2x5

a1) DB Bench Press
50x10
85x6(or 7)x5

a2) DB Rows
50x10
85x6x6

b1) Dips
35x8/6
BWx12

b2) Pull-ups
8/6/?

c1) DB Preacher Curl 35x6
DB Alt. Curl 35x8

c2) DB Flys
40x2x10

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

Romanian Deadlift
185x2x10
225x2x8

Standing Cable Ab Pulldown
67.5x3x15

Squats were PATHETIC. I guess thats what happens when you go over a week without squatting.

a1) Chin-up
20x8x5

a2) Dips
45x8x5

b1) Close-grip Bench Press
155x3x8

b2) Cable Row
137.5x3x8

c1) DB Alt Curl
40x8
35x2x8

c2) Cable Triceps Pushdown
150x7
130x10

Deadlift
135x10
205x5
255x5
285x2x3*
255x3
300x2x3*
275x2x3*

Bench Press
135x10
155x10/10/8/8

Home workout.

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

Squat
135x5
185x5
205x5
225x5
245x5
255x3
265x1 PR (missed 2nd rep)
275x0
225x1

RDL
205x10/10/6/6

Chin-up
1x8

A1) DB Bench Press
80x6x6
A2) DB Rows
80x6x6

B1) Chin-ups
5 (BW+20lbs.)/7/5
B2) Dips
8 (+30lbs.)/5 (+30lbs.)/8

C1) Hammer Curls
35x3x10
C2) Bent-over Raises
20x3x10
C3) Cable Triceps Pushdown
110x10
130x2x10

Deadlift
135x2x5
205x5
255x2x5
275x5
300x5
285x5

Front Squat
155x5
175x2x5

Barbell Curl
85x3x10

Cleaned weight up for the front squats...tiring. I also think the 175 lbs clean to get the weight up was actually a PR. Did one set of triceps ext. for 6 reps btwn first and second curl sets, but it hurt my elbows so I didn't do more.

A1) Dips BW+35lbs.
10x3
A2) Chin-ups BW+10lbs.
10x3

B1) DB Bench Press
70x3x8
B2) Seated Cable Row
137.5x3x8 (tough at the end)

C1) Military Press
115x5x5

D1) DB Curls
40x10
40x6
35x7

The weights used in the 10x3 were too light for that rep scheme, so I did the B superset. The weight was just right for the cable row.

Squat
135x8
185x5-6
210x14
2 min rest
210x8

Chin-ups
1x10

Attempted 20 rep squat again, this time with 5 pounds more...just couldn't make it. I'll keep trying at that weight until I get it.

A1) DB Bench Press
50x8
75x7x6

A2) DB Rows
50x8
75x7x6

B1) DB Curls
35x2x12
30x10 (Hammer Curls)
30x10

B2) DB Military Press
55x8 (Seated)
55x8
50x8
50x10

Squat
45x5
135x3
205x3
235x8x3

Romanian Deadlift
185x3x12

A1) DB Bench Press 75x6x6
A2) DB Row 75x6x6
1.5 min rest before each press set, 1 min rest before each row set (approx)

B1) Chin-up BW 7,3 (with hold on last rep)
B2) Dips BW 10,8

Got off work at around 7:20pm, weightroom closes at 8pm so I just had to plan on a quick workout. Really suprised at how much you can do in that short time...will keep that in mind in the future.

Squat
135x5
185x3
225x3x8
275x0 (just seeing what it feels like)

RDL
135x12
225x2x8

Incline DB Press
70x10
70x6

Bench Press
135x5
155x4x8

Bent-over Row (with cheating)
135x5
155x2x8
135x2x8

Superset:
Neutral Grip 2x4 Rafter Pull-up
5,5,5,5

Military Press
135x3x5

Squat
45x5
135x5
185x5
205x20

Military Press
90x10
135x3

Cable Ab Work
72.5x2x10

I couldn't even do presses after that 20 rep squat set. It was absolutely brutal.

DB Bench Press
50x12
60x10
70x3x8

Superset:
Dips
BW+35
5/5/5/5/5
BW
8/8/8

Chin-ups
5/3/5/5/5/5/5/5
All were BW except for second set (+35)

DB Curls
35x2x8

Deadlift
135x5
225x3
265x2

300x3
300x3
255x3
225x3
255x3
275x3
300x3
255x3
300x3
300x3

Military Press
80x2x8

145x5
145x5
145x3
135x5
135x5

At home so a different workout than normal. I had to clean the weight up every set of presses....that gets you pretty tired from the get go.

Squat
warm-up
250x4/2/1
225x1

Bench Press
warm-up
185x3x5

Deadlift
135x2x5
185x5
225x3
275x2
315x3 <--last rep was terrible form

Dips
BW+35
10,9

Progress in everything is slowing down (or completely stalled). I think I'm about ready to just do lots of volume for a couple weeks, take a week off and then start Bill Starr's 5x5 or something a little more advanced.

Squat
45x5
115x5
135x5
185x3
205x2
245x3x5

Bent-over Row
45x5
95x6
115x2x3
135x3x5

Military Press
45x5
95x5
115x3
145x5/3/3

Chin-ups
BW
10,8

Did BORs after squats cause a guy wanted to use the rack. I think I'm significantly weaker on days after I work.

Squat
warm-up
240x3x5

Bench Press
warm-up
185x3x5

Deadlift
warm-up
315x2
1 min rest (only to dry my hands)
315x1

Dips
BW+35
9,8

Deadlifts are definitely much harder after doing squats. Wish I could have gotten all 5 reps...I really think I could if I don't do squats first and I had a bar with decent knurling. I think if I can do 300x3x5 I could surely do 315x1x5.

Squat
235x3x5

Military Press
140x3x5

Bent-over Row
160x5/4/3

Squat
45x5
95x5
135x3
205x2
230x3x5

Bench Press
45x5
95x5
135x3
155x2
185x3x5

Deadlift
135x2x5
185x5
225x3
275x2
305x5

Dips
BW+35
2x8

I don't know why I can't bench worth a damn. I figured going down 10 pounds would be easy, but I barely got it...it felt so heavy. There's def a different in the amount I can bench at home vs. at school. The bench is wider at home, and gives noticeably more stability. I've also usually worked all day before working out at school vs. being fresh at home. I don't know...maybe its some of both reasons.

Deadlift
135x2x5
185x5
225x3
255x2
300x3x5

Bench Press
45x5
95x5
135x3
155x2
195x5/2/2
135x10

Excited about the deadlifts. I can't believe I missed so many reps on the bench...especially since I nailed all reps at 190. It's not in the program, but I did the light set at the end to make myself feel better.

Squat
warm-up
225x3x5

Military Press
warm-up
135x3x5

Bent-over Row
warm-up
155x3x5

Chin-ups
BW
8/7

Bench Press
45x5
95x5
135x5
165x3
190x3x5

Deadlift
135x2x5
185x5
225x3
255x2
290x3x5

Military Press
140x5 <--ring finger on rings
140x3 <--ring finger on rings and not much rest
140x5 <--pinky on rings
140x5 <--pinky on rings

Home workout...really wish I had a squat rack so I could stick to the program 100%. But I add the extra sets of heavy deadlifts so I highly doubt I'm any worse off.

Squat
45x5
95x5
135x5
185x3
225x3x5

Bench Press
45x5
95x5
135x5
155x3
185x3x5

Deadlift
135x2x5
185x5
225x3
285x5

Dips
BW+30
8,6

Squat
215x3x5

Military Press
135x3x5

Bent-over Row
150x3x5

Chin-up
2x6

Deadlift
135x2x5
155x5
225x3
255x2
280x3x5

Bench Press
45x5
95x5
135x3
155x2
180x3x5

Military Press
135x3x5

Explanation later.

Squat
45x5
95x5
135x3
185x2
230x5/5/3

Military Press
50x5
70x5
90x3
110x2
130x5/3/3

Bent-over Row
45x5
95x5
105x5
125x2
150x5/5/5

This workout was an epic fail. I was really tired from work, and tweaked my back at work, but I honestly don't think thats why I failed the squats...I'm just that weak. Same with presses.

Squat
45x5
95x5
135x3
185x2
225x3x5

Bench Press
45x5
95x5
135x3
155x2
170x3x5

Deadlift
135x2x5
155x3
225x2
275x1x5

Deadlift
135x5
155x5
155x3
225x2
270x3x5

Front Squat
155x3x5

Press
45x5
65x5
75x3
100x2
125x3x5

Front squats were very easy...cleaning the weight up into position tired me out more than the squats did. That weight didn't used to be easy for me, but it is now...which makes me very happy.

Squat
warm-up
220x3x5

Bench Press
warm-up
165x3x5

Bent-over Row
warm-up
145x3x5

Dips
2x12

I know this is a little different...should have done deadlifts, but did rows instead. Since I got off schedule this week because of Memorial Day, I'm going to have to do a workout at home this weekend. And since I can't do heavy squats at home I figured I would deadlift...plus I don't like deadlifting at school.

Squat
215x3x5

Military Press
115x3x5

Bent-over Row
140x3x5

Pull-up
6,5

Gym was closed Mon. for Memorial Day so it forced me to get off track...apparently its unpatriotic to lift weights on Memorial Day.

Squat
45x5
85x5
135x3(or5)
155x2
210x3x5

Bench Press
45x5
95x5
115x5
135x2
160x3x5

Deadlift
135x2x5
155x3
225x2
265x1x5

Dips
BW 2x10

Okay, I had to re-start over. Last Wed I went in and they wouldn't let me in since I'm not taking any classes...so I had to pay for the summer membership. I just got it yesterday, which is why I'm starting today. I now weighed in at 180 lbs. this morning...thats a big drop from the 190's I was weighing before the long hiatus and bad diet. I hope to make good progress this summer.

Squat
barx5
85x5
135x5
160x2
205x3x5

Military Press
50x2x5
60x5
70x3(or 5)
90x2
110x3x5

Bent-over Row
barx5
70x5
90x3
115x3
135x3x5

Pull-ups
BW 2x5

Started new program after long break. Decided to do Mark Rippetoe's Starting Strength until I stop gaining...which won't take too long I think. Then I'll move on to something like Bill Starr's 5x5 for the rest of the summer.

Squat
barx5
85x5
125x3
160x2
205x3x5

Bench Press
barx5
135x5
135x2x3
155x3x5

Deadlift
135x5
155x3
225x2
265x5

Dips
BW 2x8

Squat
135x5
185x2x5
205x5
225x5
255x3 PR

Bulgarian Split Squat
50x4x5

Lying Leg Curl
125x2x10

Was going to do RDL after BSS, but a retard took the squat rack.

DB Bench Press
55x5
65x5
75x5
85x5
90x3 (boo)
90x2

Chin-ups
BW+30
4,3,4,3,4,3

Military Press
90x10
110x2x8
125x4

DB Rows
55x10
65x8
75x8
85x5

Superset:
DB Curls
40x10
40x8
35x10

Lying Triceps Extensions
70x10
70x10
70x8

Ahh, I've gotten weaker in DB bench press. I could only get the 90s up for 3, and I've done 6 before. I think doing flat bench exclusively for awhile has hurt it...plus I've lost a little weight.

Bench Press
135x5
155x5
185x2x5
195x3 (4 kinda)
155x5

DB Bench Press
70x10
70x8

Chin-ups
BW+30
5x3

Dips
BW+50
5,5,5,5,(3,2)

Seated Cable Row
100x10
125x8
150x6
137.5x6

DB Curls
40x10
40x8
35x10

Would have had 4th rep on bench but retarded spotter touched bar.

Not progressing as I would like to...still consider myself very weak for my bodyweight. Def will be changing routines over the summer.

Sumo Deadlift
155x5
185x3
225x3
250x3
285x3
205x5
235x3
255x3
285x3
300x1

Never pulled sumo style seriously before...grip was definately an issue with the 285+ sets because the bar has no gnarling at all where I grip.

Bench Press
135x8x3 (explosive as possible)

DB Bench Press
70x10

DB Rows
55x10
65x8
75x8
80x8

Dips
BW+50
5x5

Chin-ups
8,6,5,5 (first two sets were neutral grip)

Military Press
90x10
110x7
110x6 (or 7)

DB Curls
45x8
45x4
35x6

Started out walking laps waiting for the retard in the rack to get finished with his in rack-225 lbs calf raises...moron.
I started doing chins everytime I passed the bar and wound up doing 10,8,8,7.

Front Squat
135x3
205x8x3

Shouldn't of increased the weight by 10lbs...I was planning on 10x3 but could only make it 8x3...form was starting to suffer.

Bench Press
135x5
155x5
185x5
155x5
195x3

Bent-over Rows
90x10
110x10
135x8
155x6

Dips
BW+45
1x7
3x6

Neutral-grip chin-ups
BW
7,5,5,5,4

Dumbell Curls
40x8
35x8

Squat
135x5
185x3x10

Romanian Deadlift
185x12
205x10
225x10

Last week was the week from hell. Instead of the lame excuse of I just couldn't find time, we'll just say it was a week of rest. I thought I had 180 on the bar for my squats, but after the first set I figured out it was 185 so I just kept rolling with it.

Bench Press
135x5
155x5
185x2x5
205x1
155x10

Chin-ups
BW+25
5x5

Military Press
90x10
110x8
70x4 <--seated dumbell press 110x8

Hammer Curls
40x10
40x7
35x8

Absolutely terrible. The gym was too crowded or I would have done rows.

A1) Front Squat
195x10x3

B1) Pull-ups
8,5,5 (last one neutral grip)

B2) Dips
8,8,8

Bench Press
135x5
155x5
185x2x5
205x1
155x10

Chin-ups
BW+25
5,5,5,5,3

Dips
BW+45
7,7,6,5
BWx10

Seated Cable Row
100x10
125x2x8
150x6

Hammer Curls
40x2x8
35x8

Bad work out. Apparently I can close-grip bench press more than I can regular bench press...which I thought was never the case. I was/am pretty exhausted from baking in the sun for hours today while fishing, so hopefully that has something to do with it...I hope. I'll find out next time.

Weak on bench press. Weak on chins and dips. Shits weak, son.

Dumbell Bench Press
55x5
65x5
75x5
85x5
90x6 PR

Chin-ups
BW+25
5,4,4,5

Seated Dumbell Press
45x10
55x8
65x8
70x6
60x8

Re-irritated my back picking up a set of dumbells during bench press (it was already sore). Only did 4 sets of chin-ups (thought I had done five). Think I'm a little out of it today...though it was still an intense workout. I didn't do a horizontal pull movement cause I feared it would hurt my back more. I could/should have done some curls or something...3 exercises doesn't feel like I did much. Storm was coming and I had to walk home from the gym, so maybe leaving early was a good idea after all. I might go do some curls and stuff tomorrow after the softball game.

Squat
135x5
185x2x5
205x5
225x5
245x4 PR

Bulgarian Split Squats
45x4x5

Romanian Deadlift
185x2x10

I don't know why I'm never excited by a PR in squats...maybe cause it's still so pathetic. Maybe I'll start getting excited when (if) I break 315. I strained a muscle in my back on my last set of squats...why I took it easy on RDL.

Close-grip Bench Press
135x8
155x5
185x2x5
205x3 PR

Chin-ups
BW+35 2x3
BW+25 4x4

Dips
BW+45
7,6,7,6

Dumbell Row
50x10
65x8
75x8
80x6

Dumbell Curls
45x5
35x10

Squat
175x3x10

Romanian Deadlift
185x10
205x10

Seated Dumbell Shoulder Press
40x10
50x10
60x8
70x6 PR

I guess your lower back being sore after squats is a sign your doing something wrong...I didn't have much for the RDLs.

Deadlift
155x5
195x3
235x3
255x3
275x3
295x3
255x3
300x4 PR

Front Squat
155x5x5

Location: Collins Fortress of Squatitude (that doesn't have a squat rack)

Don't have more than 300 lbs in weights, so I just increased all weights used in my last DL session by 10 lbs. (except for the drop set, and the max lift). I did an extra rep at 300 so I could write PR to the side of it cause I'm a PR feind.

Dumbell Bench Press
50x5
65x5
75x5
85x5
90x5 PR

Chin-ups
BW+35 lbs. 2x3
BW+30 lbs. 4x3

Dips
BW+45 lbs.
5x6

Seated Cable Rows
75x10
100x10
137.5x8
162.5x6

Superset:
Dumbell Curls
45x8
45x6
40x6

Lateral Raises
25x10
30x6
25x8

Squat
135x5
175x5
185x5
205x5
235x5 PR

Romanian Deadlift
185x8
205x8
225x8
245x8 PR

Bulgarian Split Squat
35x5
40x4x5

Pretty pathetic when 235x5 is a PR in squat.

I was debating whether or not to even document this cause I was just messin around and its not even a real workout, but I guess I will. Just doing some arm work.

Standing Triceps Ext. w/ Oly Bar
65x8
65x10
65x6

Barbell Curl
95x2x8
95x2x6

I also did chin-ups on the deck covering rafters throughout the day.

Close-Grip Bench Press
135x10
155x2x5
175x5 PR
185x5 PR
195x3 PR

Bent-over Rows
80x10
135x10
155x2x6

Military Press
85x10
115x8
135x6

Barbell Curls
85x10
85x2x8

I don't know if I've been sandbagging really bad, or that break really helped, but I set crazy PR in close-grip bench press. The most I'd ever done in the past was 175x3 and last time I bench pressed I got 195x3...and I just matched that in close-grip bench. I'm feeling good.

Deadlift
145x5
185x5
225x3
245x3
265x3
285x3
255x3
300x3 PR

Front Squat
155x4x6

Home workout over spring break. Haven't deadlifted since Jan 9.

Bench Press
135x8
155x5
175x5
185x5 PR
195x3 PR
155x10

Chin-ups
3x8
1x7

Dips
BW+35 lbs.
4x8

Dumbell Rows
50x10
65x10
70x8
80x5

Military Press
90x10
110x10
110x7

Dumbell Bench Press
75x6

Dumbell Curls
35x12
35x10
35x10

Upon arrival, MY squat rack was occupied so I walked around the track until they were finished. Every lap I passed by the chin-up station I did some. I switched between pronated and supinated grips every lap/set.

Chin-ups/Pull-ups
8x5 ... easy

Wound up walking 9/7 of a mile.

Squats
155x3x10

Bulgarian Split Squat
40x3x5

Wasn't planning on doing anything today, but felt lazy so figured I oughta go do something. I decided to test my dip and chin-up max to gauge how my relative strength development is coming along.

Superset:
Chin-ups
1x12 PR
1x7

Dips
1x15 PR
1x15

Then I ran 4/7 of a mile in about 4:20...which almost made my heart explode out of my chest.

Squat
135x5
155x5
185x5
205x5
225x5

Hurt my back on last set and called it quit. Sucks.

Close-Grip Bench Press
135x10
155x10
155x8
155x7

Chin-ups
BW+30lbs.
4x3
BW
1x7

Seated Dumbell Press
40x12
50x10
60x8
70x6 PR

Dumbell Rows
50x10
60x10
70x8
80x6 PR

Dumbell Bench Press
75x9
75x7

Dumbell Curls
35x10
35x7
30x10 <--Hammer Curl
30x7

Felt Strong.

Dumbell Bench Press
55x6
65x5
70x5
80x5
85x5
90x3 PR

Chin-ups
1x6
1x7
1x6
1x7

Dips
BW+35lbs.
3x8
BW 1x10

Seated Cable Row
75x12
100x8
125x8

Incline Dumbell Curls
35x10
35x6
30x8

Hammer Curls
35x10
35x7

Dumbell Flyes
30x10
40x10

Why all the isolation movements? I dunno. Felt weak on chins and dips.

Front Squat
190x10x3

Chin-ups
3x7

Military Press
80x12
110x8
110x7

Barbell Curl
70x10

Squat
135x10
155x10
155x10

Romanian Deadlift
155x12
205x10
225x10 PR

Bulgarian Split Squat
35x3x5

Chin-ups
3x6

EZ-Bar Curl
80x6 (just messin around)

Go into the weight room ready to squat and theres two retards using the rack. So I walked around the track for about half a mile scowling and hating everyone. I eventually gave up on them and did some chins and shoulder work. Too sore to do another full body.

Chin-ups
1x10
1x8
1x5-6?
1x4-5?

SOB, I can't even remember my reps...

Seated Dumbell Press
35x12
45x12
55x9
60x6

Dumbell Bench Press
55x6
65x5
75x5
80x5
85x5 PR
70x7

Chin-ups
2x7
1x6
1x5
1x5

Dips
BW+35lbs.
5x6

Dumbell Rows
50x10
60x8
70x6

Cut short, gotta study.

Squat
135x5
155x5
185x5
205x5
225x5 PR
235x2 PR

Romanian Deadlift
135x12
185x12
205x10
225x8

Jumping Bulgarian Split Squat
35x4x5

Pull-ups
1x10 PR

Barbell Bench Press
135x6
155x5
175x3
175x3
175x3

Incline Dumbell Bench Press
55x8
65x6

Chin-ups
5x6

Dips
BW+45lbs
5x3

Seated Cable Row
100x10
125x8
137.5x6

Dumbell Curls
35x8

Still sick...throat and ear was hurting pretty bad at the end so cut it a little short.

Front Squat
185x10x3

Pull-ups
1x8

Upper Body Repitition

Dumbell Bench Press
55x22
55x16
55x16

Chin-ups
1x6
1x5
1x6
1x5
1x5
1x4

Dips (unweighted)
3x12
1x10

Dumbell Row
50x10
60x10
70x6
75x6

Seated Dumbell Curls
30x10
30x6? <--this set was unalternating
30x8?

Lateral Raises
25x10
25x8
25x8?

Hammer Curls
35x8-10

Dumbell Curls
35x8
35x5
30x5

Why all the isolation movemets? I don't know.

Dumbell Bench Press
55x6
65x5
70x5
80x5
85x4 PR
80x2

Chin-ups
4x5

Dips
BW+35lbs.
4x6

Seated Cable Row
87.5x10
100x8
112.5x8
125x6

Seated Dumbell Shoulder Press
45x10
55x6
55x6?

Dumbell Curl
30x12
35x8

Light lower body.

Squat
135x5
155x5
155x5
155x5
155x5

Romanian Deadlift
155x12
175x12
185x12

Bulgarian Split Squat
(25 lb. dumbells)
1x10

Jumping BSS
(25 lb. dumbells)
5x3
1x6

Bench Press
135x4x10

Power Clean
135x3
135x3
135x3
155x3
135x3

Bent-over Row
115x12
135x10
135x8
135x8
115x10 (45 deg.)

Military Press
80x10
115x8
135x5
135x5
115x6

Barbell Curls
80x12
80x8
70x12
70x10

Location: Collins Garage Dungeon Hardcore Gym of Pain
Note: First time taking creatine. Took 5g post workout.

Front Squat
135x5

175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3

Romanian Deadlift
175x10
195x10
205x8
225x6

Chin-ups
1x5
1x4

Dumbell Bench Press
55x5
65x5
70x5
75x5
80x6 PR
80x5

Chin-ups
4x5
1x4 (1 rep 5-10 sec later)

Dips
BW+35 lbs
4x6

Dumbell Rows
55x10
65x10
70x8
80x6

Lateral Raises
25x12
25x9
25x6

Felt weak...this sucked. Dumbell rows were harder than last time.

Bench Press
135x8
135x5
135x5
135x5
135x5

Chin-ups
1x5
1x4
1x5
1x4

Seated Dumbell Press
35x10
45x8 or 10
55x8
60x6 PR

Dips
BWx35
1x6
1x5
1x5
1x5

Dumbell Row
55x10
65x8
70x8
80x6 PR

Barbell Curls
80x10
80x8

My shoulders hate me.

Front Squat
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3

I could have just written 175x10x3, but that just didn't look like I did enough.

Close-grip Bench Press
barx10
135x2x5
155x5
165x5
175x3?
175x2

Military Press
110x10
110x8
115x6
135x0
115x?

Bent-Over Row
115x10
135x8
135x6-8?
145x5

Alternating Dumbell Curls
35x10
35x7

Wow, apparently I wasn't focused at all because I'm having a really hard time remembering what I did. And I'm really disappointed in military press. I thought I was doing 135, but I had put 115 on not even thinking about it...thats not so bad other than the fact I couldn't do 135 when I put it on there...and I've done 135x5 before!! I felt really really weak.

Front Squat
135x5
155x3
155x3
165x3
165x3
175x3 PR
175x3
185x3 PR
155x3
155x3

Romanian Deadlift
155x10
185x8
205x8
225x6 PR

Box Jumps
3x5

First time doing an entire workout with front squats in a squat rack...its nice not having to clean the weight up like at home...hence the PRs. It was also the first time doing the 10x3 rep scheme, which I really liked.

Dumbbell Bench Press
55x5
65x2x5
70x5
75x5
80x5 PR
75x2

Dumbbell Rows
55x10
60x8
65x8
70x7 PR

Dips
BW+35
4x5

Chin-ups
4x4

Bent Over Lateral Raises
25x3x10

Incline Dumbbell Curls
30x10
30x8

Standing Hammer Curls
30x7
30x7

Squat
135x5
155x5
185x5
205x5
225x4

Romanian Deadlift
135x12
185x8
205x8
215x8

Bulgarian Split Squat (holding 25lb. dumbells)
1x8
2x6

Chin-ups
2x5

Back to working out at school. Going deeper in squats...I think thats from all of those ATG front squats I did at home. I still think I shallowed up on the last set, I'm disappointed.

Deadlift
145x5
170x5
205x5
225x5
245x5

Front Squat
145x3x8

Supposed to be a light, easy day...those front squats almost made my heart explode.

Power Clean
135x5
145x3
160x3
170x3
170x3

Bench Press
135x5
155x5
15x5
175x3
135x10

Bent-Over Rows (90 deg)
115x10
135x8
135x5
145x5

Lateral Raises
20x18
20x15

Haven't lifted in 5 days...been sick...good rest...still not 100%...feel pretty weak.

Deadlift
135x8
195x5
215x5
240x5
265x5
285x3 PR

Front Squat
135x8
145x6
155x5
135x5
135x10

Close-Grip Bench
135x3x10

Vertical Jumps
3x5

The 5th rep at 155 in front squats felt much easier than last time.

Bench Press
135x8
145x5
165x5
175x4
175x3
135x8

Power Clean
100x5
115x5
135x3
155x3
170x3

Bent-Over Rows
95x8
135x5
145x5
155x5
135x7

Military Press
80x8
115x5
135x5
140x2

Superset:
Barbell Curl
65x12
80x12
85x7

Dips
1x12
1x10
1x6

Deadlift
135x8
185x5
205x5
230x5
255x5
275x3

Front Squat
135x8
145x5
155x5
135x5

Jumping Squats (holding 25 lb. plates)
5x5

Last time I did a set of front squats at 165x5 and felt I could have done more...today I BARELY got up the 5th rep for my set at 155--hopefully it was just becuase I was already fatigued from the deadlifts.

Repitition/Speed Bench Press
115x24
115x18
115x18

Bent-Over Barbell Row
80x10
115x10
135x5
145x5
155x5
155x3(.5)
115x8

Chin-ups (on the 2x6 deck cover joist)
1x5
1x5
1x4
1x5

Wobbly Rotted Sawhorse Dips
1x10
1x7
1x8

Military Press
115x8
135x4

Bent-Over Lateral Raises
20x12
20x12

Barbell Curls
65x12
75x10

I don't know why my military presses were so much weaker than last time. I think I was using a more narrow grip, so I think that may be why I didn't come remotely close to my last military presses. Dips were weaker than last time obviously because last time my triceps and chest were fresh.

Front Squat
95x10
135x5
155x5
155x5
165x5
135x5

Romanian Deadlift
165x12
185x8
205x6
215x8

Bulgarian Split Squat (holding 25 lb. plates)
1x10
1x6
1x8

Lateral Raises
20x15
20x12
20x9

Superset:
Dips
3x10

Barbell Curls
55x15
75x12
75x10

Didn't officially workout today, but I did practice power cleans throughout the day with light weights (65lbs and 115lbs). I'm going to do a real workout tomorrow, so hopefully what I did today will not affect me too much.

Power Cleans
115x5
135x5
155x3
165x3
165x3
135x3

Bench Press
135x5
155x5
175x4
175x2-3

Military Press
115x8
135x5 PR
135x5
150x0

First time doing power cleans (maybe except for sophomore year of high school)....they'll take it out of you. I was dead tired for my other exercises.

Note: Apparently I thought I lifted more in the Military Press last time. After scrolling down I realize I actually set a PR!

Front Squat
135x5x5

Deadlift
185x5
205x5
235x5
250x4
205x5

Bulgarian Split Squat (holding 25 lb. plates)
1x10
1x8
1x6

I miss my school's rec center.

Bent-over Rows
95x10
115x6
125x5
145x5
155x4

Bench Press
115x6
135x5
155x5
165x5
175x5

Dips
2x10
1x7
1x10

Military Press
95x8
110x6
135x4

My first workout at home. Its kinda screwed up, but I should get more efficient as time goes on. I did my dips on two rickety saw horses, so I think that might be why they were so bad.

Note: Thursday night, after I opened my weights, I tried to see how much I could deadlift...even though I had already had that lower body workout that morning. Anyways, I really surprised myself and was able to pull 285 lbs.

Squat
135x5
155x5
185x5
205x5
225x4
135x5

Romanian Deadlift
135x10
155x8
185x8 PR
205x6 PR

Bulgarian Split Squat (holding 25 lb. dumbells)
1x10
2x8

Chin-ups
1x6
1x5

Dips
BW 1x12
BW 1x10

Last work out at school, before I go home for Christmas break. I hope to get a good barbell set so I can continue training over the break, and have set a goal to squat 250 lbs. for 5 reps by the time I get back to school.
Disappointed I didn't set a record in squat, though I at least matched my last time. This time I didn't have a spotter. I maybe could have gotten one more rep, but it was iffy. Even if I could of, doesn't mean I did, and doing is all that matters.

Morning weight: 186.0 lbs.

Dumbell Bench Press
50x8
60x5
65x5
70x5
75x5
80x4 PR
80x2

Dips
BW+30
1x8
1x6
2x5

Bent-Over Rows
90x10
110x10
125x8
145x6 PR

Barbell Shrugs
145x10

Lateral Raises
20x10-12
25x8

Alternating Dumbell Curls
30x10

Leg Raises
2x12

Morning weight was 186.5

Squat
135x5
155x5
175x5
185x5
205x5
225x4 PR

Romanian Deadlift
135x10
155x8
185x6
195x4 PR

Box Jumps
1x5 (24-30" box I think)
6x5 (about a 36" box I think)

Felt weak on the squat and thought today was going to be a bad effort. The 205 set felt heavy, and I was thinking I couldn't even get up 225. I decided to go for it anyway, and ask for a spot from a guy that worked there. I guess it was the spot that gave me more confidence, but I busted out 4 reps with good form. I'm even a little disappointed I didn't go for 5. Regardless its one more rep than I did Friday.

Weight: 185.5 lbs.

I've neglected to post my morning weight so far. I usually forget and eat or something before weighing myself. This morning I woke up hungry and dehydrated, so I figure this is about as low as my weight can get. I weighed 187 after a glass of water and my bowl of oatmeal. At the beginning I believe I was weighing in the low 170's, so I think it's safe to say I've gained a good 10-15 lbs. of mostly muscle. My pants seem to fit the same around the waist, the body fat on my belly has only gone up slightly, and I'm a lot stronger than I was.

Squat
135x5
155x5
175x5
185x5
205x5
215x5
225x3 PR

Romanian Deadlift
135x10
155x10
175x8
185x6

Step-ups (holding dumbells; using approx. 18" box)
40x10
45x8
45x6

Grip was the biggest limiting factor on the step-ups. If I do those again, I'll have a barbell on my back because my grip really limited me. Squat still sucks horrifically, but I'm improving.

I actually witnessed the same guy that told me they had a no deadlifting policy actually help a guy carry a barbell over to the side, set it on the floor, and watch the guy do deadlifts (the idiot was doing the 300 workout). Needless to say I was pissed. I decided to not say anything, since I was already almost done with my workout. Next time I'm doing legs in there while he's working I'm doing them, and if he says anything I'm gonna bite his head off.

Repitition Upper Body

Dumbell Bench Press
55x21
55x16
55x13

Chin-ups
1x6
2x5
1x3 or 4

Dumbell Rows
55x10
60x10
65x8

Military Press
95x10
115x6
115x4

Not all that great of a workout. I felt pretty weak. I knew something was gonna happen when I could only get 13 up on my last set of dumbell bench press. I strained a muscle in my neck (spleenius) when I did military press. That cut the workout a little short.

Dumbell Bench Press
50x6
60x5
65x5
70x5
75x5
80x3 PR

Dips
4x12 PR

Superset:
Bent-Over Barbell Rows
95x12
115x8
115x6
115x8

Bent-Over Lateral Raises
20x12
20x10 or 12
25x8
25x8

A short workout...it took more time than I expected. Set PR on dumbell bench press, hopefully I can do 80 for 5 reps next time. Also increased my reps in dips by 1 per set. Was really disappointed in my rows. I have done more weight than that before, I just was having trouble getting it up. Maybe it was because I superset them with bent over lateral raises. I won't do that next time, and see how I feel. The weights of the rows are assuming the bar weighs 25 pounds.

Vertical Jumps
8x3

Bulgarian Split Squat Jumps
BW 2x8
BW 2x6

Abdominal Circuit
Sprinter sit-ups x20
V-ups x20
Toe Touches x20
Hip Thrusts x10

Didn't want to go do a really intense lower body workout again so soon, but I also couldn't stand not doing anything today, so I kinda got creative and did a short plyometrics type workout in my apartment instead. It doesn't look like much, but it was more intense than it looks. Thats still not much ab work though.

Lower Body

Squat
135x5
155x5
175x5
185x5
205x5
215x5

Romanian Deadlift
135x12
155x10
175x8
185x6

Bulgarian Split Squat
20x10 (This set was actually BSS Jumps, and I about died)
25x10
25x6 (I know, I'm a pansy)

Ab Leg Raises (on that Leg raise thing)
2x10

Chin-ups
BW 4x5

Back at the apartment I did a (very) short ab circuit.

Well I'm happy with a workout for a change. The first two sets of leg raises were actually superset with my first two sets of chins for no other reason then to save time. Actually set a personal record with squats, increasing by two reps. Any progress at all is good by me after not squatting for like 2 weeks. I'm still terribly weak in the squat. Bulgarian split squats aren't even remotely close to being as easy as they look. I'm going to have to start doing abs on off days or something, because I'm really lazy after a workout and neglect them severely...which is gonna change. Chins were just to get some extras in cause I suck at them.

I keep toying with the idea of doing Joe DeFranco's Westside for Skinny Bastards program. I either need to stick with what I was doing before, or go along with the program cause the past two workouts I've been doing some kinda in between thing and I'm not happy. WSFSB has a max-effor upper body day and a repetition upper body day, and I decided I'd (sort of) try the repetition thing for a work out, hence the lighter weight and high reps for my dumbell bench press...

Dumbell Bench Press
55x20
55x17
55x16

Seated Cable Row
65x12
77.5x12 The weights used for this are appox. I don't really remember exactly.
112.5x10
125x8

Dumbell Shrugs
65x10 or 12
65x15
65x10

Seated Dumbell Shoulder Press
30x12
40x10
50x8

Hammer Curls
25x12
30x10
35x7

I'm not happy with that workout, though I guess it's better than no workout at all. Going home for Thanksgiving threw me all out of whack. I've done way more isolation movements these past two workouts and I've been all about the more compound movements. Somethings gonna change. Still making progress every workout though, so I'm happy. Can't wait to squat on Friday. Where's the abs you say? Don't worry, I'll do some sort of ab circuit after while...maybe even tomorrow.

First time seriously working out since getting out for Thanksgiving break. I really wanted to squat yesterday, but I had a project due and I didn't have time. I don't feel right doing two chest dominant upper body workouts in a row so I'll have to try to find somewhere to get an extra lower body day in since that's what I'm trying to focus on.

Dumbell Bench Press
55x5
65x5
70x5
75x5
75x4

Dips
4x11

Bent-Over Barbell Rows
95x12
95x10
105x8
115x6

Cable Triceps Pushdown
50x15
70x10
70x7

Bent-Over Lateral Dumbell Raises
20x12
20x10
25x8

Standing Alternating Dumbell Curls
25x12
30x10
35x7

I don't know what the heck I was doing. I've never done that many arm isolation exercises like that before. Despite feeling really weak and being extremely lazy over Thanksgiving, I did set a personal record on the dumbell bench press and I increased each set of dips by 1 rep.

Short and sweet.

Dumbbell Bench Press
50x6
55x5
60x5
65x5
70x5 PR
75x4 PR

Dips
4x10 PR

Cable Ab Standing Crunches (I guess thats the best way to describe it)
80x15
90x12
100x9

Cable Triceps Extensions
60x10
70x8

Today was very short because I worked out yesterday and I will tomorrow before I go home for Thanksgiving break, so I didn't want to kill myself with too much volume. ...plus Monday Night Football had started. I would have done more and a better job on triceps extensions, but doing that ab work before was a mistake and hindered things a bit. Set personal records on the dumbbell bench press and dips. Last Monday, before I started this journal I could only do 70x3 and couldn't even get the 75 up for a single rep. Dips I could only do 4x8, so I increased my reps in each set by 2. Not bad I guess.

I went and lifted today, and it was pretty different than my usual workouts. Since it was my fourth of the week I decided to just use it to focus on some things that I consider weak points. The back is almost 100%. I just had a little stiffness waking up this morning. For it to hurt as bad as it did, it sure did recover quickly.

Squat
135x5
155x5
175x5
185x5
205x5
215x3

Seated Dumbell Shoulder Press
40x10

Military Press
90x6
110x6
110x5

Lateral Raises
20x12
20x10
22.5x8

Bent-Over Lateral Raises
20x10
22.5x8
22.5x?

Note: The rep numbers of the lateral and bent-over raises is the best I can remember.

Assisted Pull-ups
40 lbs of assistance
10
8
6

The lift I'm concerned with and focusing on the most is the squat. I consider my squat to be pretty pathetic. But I did set a personal record for squats today so that makes me happy. I actually think I could maybe do more, but I always hold back...even though I'm squatting in a squat rack I don't want to make a loud crashing noise if I have to abort. Also I'm squatting deeply for the most part I think (parallel to below parallel). Most people think they're going parallel when in reality they only going about half way down, and then they say they can squat that much. I alway use a full range of motion on all my exercises.
I've also been concerned with my lateral and posterior deltoids, hence the raises. And my pull-up needs work. To be a 'not as serious although serious work out' today I'm happy with it. Now time to cook up some eggs and hashbrowns.

The beginning.

The purpose of this blog is to track my gains in strength over time. I'm not trying to make it entertaining or funny, I just wanted to start keeping track of what I did every workout, including weights used so I can track my progress. I'm doing this for me, but figured making it public would maybe make me want to make even more progress.


I've been active all of my life and have lifted weights in the past, but haven't in a long time. I have started lifting again consistently about 6 weeks ago. I've been lifting at 2 weight rooms at my university. I have been going an average of 3 times per week and playing racquetball on days off. I play racquetball for fun so aerobic conditioning isn't really the priority, just a secondary benefit.

My primary goals are to gain strength and and if I get bigger then that is a plus. I'm 5'10" and weigh around 182 pounds. My weight fluctuates during the day, so I will try to weigh myself in the mornings after waking up to get consistent readings.

I've been planning on keeping up with my progress, but I guess I'm starting now because I'm bored and have the time. I was planning on just using pen and paper, but just got the idea to use a blog and went with it. If I described my strength level I would have to say I'm a weak little pansy or maybe little girl-esque. I have been lifting for 6 weeks now and have made progress though. I re-discovered how much I like lifting weights and immediately look forward to my next workout.

I did lift today, and everything was going well til they made me quit doing Romanian deadlifts because of their 'no deadlifting' policy, which is complete crap. They said it was so the floor didn't get messed up, and even though I wasn't doing true deadlifts and only doing RDLs (where the weights don't even touch the floor) they still made me stop. The weights are coated with rubber so how the hell are they really gonna mess up the floor? It wasn't the guy's fault, he said he usually looks the other way but his boss came and told him to tell me to stop. Well that puts a kink in things since the wellness center (where the football players lift) is now closed to students (so I heard) and thats the only place they have those deadlifting mats. I'm going to raise some hell and get them to either let me use the wellness center or get a mat for the rec center. To make matters worse I pulled or striained a muscle really badly. I came back to my apt and layed flat on the floor for awhile and couldn't get up. Anyways, so the workout started out good but got bad real quick. I hate to start this on such a bad workout since I've been doing so well lately, but you have to start somewhere and it might as well be the bottom.

Lower Body
It's been awhile so I'll try to remember my exact weights.

Back Squat
135x5
155x5
165x5
175x5
185x5
205x3

RDL
145x6
caught

Dumbell RDL (these are fine, but barbell RDLs are against policy...what a load of crap)
65x6
70x5 POP!!
The back strain wasn't because of the weight (it felt really light), its because I lost my form and rounded my back close to the top of the movement. I think it was because I wasn't used to using dumbells for this exercise. I was still disappointed in myself because I try to do every rep with as perfect form and weight control as possible.

Seated Leg Curl
90x10
100x?
This was just to try to not have my entire workout ruined, but I only halfway tried cause I'm not a huge fan of the exercise and my back hurt, so I just went home.

What a terrible first workout to post, but oh well, I couldn't do anything about it. I know one thing though...they will let me deadlift one way or the other. Sorry for the bad grammar and run ons.

I can't wait to redeem myself.