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

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

HS Curl
90x10/8
80x8 slow negative

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

Chinsx5 between sets=30 reps

Chins
2x10 for a total of 50 reps

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

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

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

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



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

Leg Press
270x12
360x4x8
relatively easy

Leg Curl
130x8-10
160x4x6


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

Chins 5x5 between sets-25 reps

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

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


10/22/10
Deadlift
warm up
300x8

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

Chins BWx5x5 explosive between OHP sets

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

75 chin reps total

Superset:
Close-grip Bench
195x4x8

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


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

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

Chins (superset with bench)
BWx6x5

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

total of 70 reps of chins

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

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

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


10-10-10
Squat
up to 230x6

5/3/1-Cycle 4 Week 1

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

5 rep chins between sets

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

Chins
25x5/4/5/4/4

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

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

5/3/1-Cycle 4 Week 1

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

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

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

5/3/1-Cycle 4 Week 1

a1)OHP
95x8
115x5
135x5
150x8

Chins 5x5 between each set-explosive

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

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

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

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

Chinsx6


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

Leg Press
270x12
360x3x8

RDL/SLDL
135x3x10

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

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

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

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

c1)DB Row
65x10
85x12

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

e1)Incline DB Curl
30x6
25x8-10

5/3/1-Cycle 3 Week 4

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

Explosive Chins x5 between every squat set

OHP
95x10
135x8
155x4 or 5

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

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

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

5/3/1-Cycle 3 Week 3

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

Sets of explosive BWx5 chins between each set-30 reps

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

Chins
25x5x5


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

Superset:
Standing Triceps Ext
80x12/10/9

Incline Curl
25x12/10/10

5/3/1-Cycle 3 Week 3

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

Squat
185x2x6

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

5/3/1-Cycle 3 Week 3

OHP
95x8
135x5
145x3
160x7

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

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

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

Seated DB Curl
30x7 25x6 drop set
25x10

5/3/1-Cycle 3 Week 3

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

RDL
135x10
185x10/8
needed straps

Superset:
Leg Raises
3x12

Back Ext
2x15

5/3/1-Cycle 3 Week 2

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

Superset with Chins 5x5

Superset:
Chins
25x5x5

Dips
45x5x6

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

Standing Tri Ext
70x4x10

Seated Curls
30x8
25x8

5/3/1-Cycle 3 Week 2

OHP
95x8
115x5
135x5
155x8
135x9

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

DB Bench Press
75x5x8

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

Incline DB Curl
25x3x12

5/3/1-Cycle 2 Week 2

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

Superset:
RDL/SLDL
135x10
185x3x8

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

Superset:
45 Deg Back Ext
3x15

Leg Raises
3x12

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

Tuesday
Squats
warm-up sets
205x8

Back Ext.
5x15

Leg Raises-superset
5x12 i think


Wednesday

OHP
145x8 or 9

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

DB Bench Press
70x5x10

don't remember rest


Friday

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


Saturday

Bench
warm-up sets
190x8

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

Incline DB Curl
30x12/8/8

5/3/1-Cycle 2 Week 4

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

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

Leg Raises
5x10

DB Curl
45x8

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

5/3/1-Cycle 2 Week 3

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

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

superset

5/3/1-Cycle 2 Week 3

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

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

Leg Raises
2x15
one set of DB Curls 50x5

5/3/1-Cycle 2 Week 3

Squat
up to 225x6

Superset:
RDL/SLDL
135x10/10/12

Leg Raises
15/8/10


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

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

b1)Pinwheel Curls
50x12+?+?

c1)Incline DB Curls
25x4x?

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

5/3/1-Cycle 2 Week 2

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

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

Bench
95x8
135x6
155x5
175x3
200x7

5/3/1-Cycle 2 Week 2

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

a2)Chins
BWx5x10

b1)Mid-Incline DB Bench
65x5x10

b2)Face Pulls
70x15
80x4x15

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

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

RDL
135x10
185x2x10

Extra Workout

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

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

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

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

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

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

Saturday, August 14, 2010

5/3/1-Cycle 2 Week 1

Chins-BWx10/8

Bench Press
warm up
185x6 boooooo

Chins
32 reps

Deadlift
warm ups
275x5

Squat (powerlifting style)
135x5x10

45 Deg Back Ext
20x2x10

5/3/1- Cycle 2 Week 1

a1)Chins
5x10

a2)OHP
95x8
115x5
135x5
145x9

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

c) PinwheelCurls
55x12+4+4

d1) Incline DB Curl-same time
25x4x12

d2) Triceps Extensions
70x4x12

5/3/1- Cycle 2 Week 1

Squat
95x8
135x6
155x5
175x5
205x6

Leg Raises
12/10/10

Superset:
One Armed KB Front Squat
53x3x6 per side

KB Swings
53x3x15

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

Friday, August 6, 2010

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

DB Bench Press
55x10
65x10
80x10
95x5

Chins-BWx10 somewher in the DB Bench sets

Pinwheel Curls
55x12+7+4 i think

Cable Curls
100x10
120x10
150x8

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

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

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

5/3/1-Cycle 1 Week 3

Chins
BWx5 2x10
waiting for power rack to open up

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

Superset:
Leg Raises
BWx5x10

SLDL
135x5x10

Chins BWx5

5/3/1-Cycle 1 Week 3

Chins
BWx10

OHP
95x8
115x5
115x5
135x3
150x10

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

DB Bench
60x8
70x8
80x8
90x9!

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

Last few sets of chins were superset with DB Bench.

5/3/1-Cycle 1 Week 3

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

Superset:
SLDL
135x10
185x10
185x10 straps

Leg Curl
150x8
180x6/5

5/3/1- Cycle 1 Week 2

Chins
BWx12/10
waiting for a bench

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

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

Chins
BWx5x10

5/3/1-Cycle 1 Week 2

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

Chins
BWx10

Superset:
45 Deg Back Ext
3x15

Decline Sit-up
3x15

5/3/1-Cycle 1 Week 2

OHP
95x2x8
135x5
145x10

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

DB Preacher Curl
25x15/12/10 slow eccentric

Cable Curls
100x15

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

Leg Press
270x5x10

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

Leg Raises
3x10

5/3/1-Cycle 1 Week 1

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

b1)Incline DB Bench
65x5x10

b2)Chins
BWx5x10 YESS

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

c2)Incline DB Curls
35x5
25x8

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

Deadlift
135x8
185x5
195x5
225x5
255x10

5/3/1 Cycle 1-Week 2

OHP
95x8
115x5
115x5
135x11

DB Bench Press
60x10
70x10
80x8
90x6

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

Dips
BWx5x10

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

Squat
95x8
135x6
155x5
175x5
190x20

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

Superset:
Leg Curls
110x12
130x10

Leg Raise-All the way over head
4/3

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


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

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

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

DB Bench Press
60x10
70x8
80x8
90x7

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

Preacher Curl
EZ+50x14/8/8

Squat
95x10
135x5
155x3
185x3
225x8

Chins
BWx10

Leg Press
270x5x10

Few sets of kettlebell swings.

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

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

c1)Dips
BWx5
25x8
45x3x8

c2)Chins
BWx5
BWx8?
25x3x6

d1)Rope Triceps Ext
80x15
90x2x12

d2)Leg Raises
3x10

Saturday, June 26

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

sets of light lat pulldowns in between 90x12

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

Chins
BWx10/6/5/5

Incline Curls
35x7?
30x3x?

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

Leg Press
270x5x15

Overhead Press
95x10
135x2x7
155x4
135x6

DB Bench Press
60x10
70x8
80x6
90x4

Superset:
Dips
25x8
45x3x6

Chins
BWx10/9/6/6

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

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

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

Hammer Strength Incline
180x7/6/6
140x10

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

Saturday, June 12
Wide-grip Pulldowns
75x4x12

Pull-up
BWx7/6

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

Overhead Press
95x10
135x2x8
155x5
135x8

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

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

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

Pinwheel Curls
55x14+4+4

At the apt: a couple sets of band pushdowns

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

Pull-Ups
BWx6/4

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

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

Pinwheel Curl
55x8+4+4 RP

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

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

Overhead Press
95x10
135x2x8
155x4
135x7

DB Bench Press
60x10
70x8
80x8
90x6

Dips
BWx10
25x8
45x7
45x5+2

Pinwheel Curl
55x9+5+4 I think

Superset:
Cable Triceps Pushdown
60x15
80x10/9

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

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

Leg Press
270x12
360x2x10

Back Ext
BWx20
25x10 relatively slow

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

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

Wide Grip Pulldown
75x4x12
muscle mind connection

Pinwheel Curls
50x12+6+5 RP

Standing DB Preacher
30x5

Incline Curls
30x7/7/10


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

Close Grip Bench
work up to
185x8
135x16

Chins
BWx14/7/6/5

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

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

Incline DB Curls
30x3x8 i think

Overhead Press
95x10
135x2x6
155x3x3
135x7

Dips
BWx8
25x8
45x8
55x6-8

Incline DB Press
55x10
65x7/7/6

Pinwheel Curls
50x12+6+5 RP

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

Standing DB Preacher Curl
30x7/6

Squat
95x10
135x10
155x8
185x8
225x3

Leg Press
270x12
360x10
450x8

45 Deg Back Hyperextension
BWx20
25x2x15

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

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

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

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

Incline DB Curls
30x8
20x3x12

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

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

Dips
BWx10x10

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

Chins
65 or 70 reps- mostly neutral grip

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

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

Standing DB Curls
40x7
30x2 sets

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

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

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

Friday, May14

Chins
60 reps

Seated Cable Rows
2-3 sets

Preacher Curl (wide and narrow grip)
EZ+50

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

Romanian Deadlift
135x10
185x8
225x2x6

45 Deg Back Extension
BWx15
25x2x15

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

Dips
BWx10
25x6x5
25x10

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

Friday, May 7, 2010

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

Chins
BWx8
BW+25x6x5
BWx2x6
50 reps

Pinwheel Curls
50x10+5+3 i think

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

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

one set of cable curls 70x10

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

Overhead Press
95x8
135x2x6
155x5

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

Dips
BWx5x10

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

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

Seated Cable Row
95x10
150x8
180x8
200 somethingx4

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

Pinwheel Curls
55x8/6/4 something like that

Reverse Grip EZ Curl
60x3x10

First workout at new gym in Shreveport.

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

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

Reverse-grip BB Curl
95x3x8

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

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

Overhead Press

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

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

30 min convo on phone

BB Curls
115x8/6
95x8/8

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

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

Overhead Press
135x4x6

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

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

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

Incline DB Curls
25x4x9

Chins
BWx8

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

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

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

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

Incline DB Curls
30x7
25x3x7-8

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

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

Dips
BWx8
25x8
35x8
45x7

Superset:
Rope Triceps Ext
50x8/9/9

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



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

Actually on Friday, March 5, 2010

Smolov

Squat
warm-up
245x10x3

Chins
BWx12

Smolov- Base Meso

Squat
95x8
135x5
185x5
205x3
230x7x5

Bench Press (speed work)
95x6
135x6x3

DB Bench Press
75x10
85x8
95x6

Smolov

Squat
215x5x7

Chins
BWx15/5/5/5/5

Smolov

Squat
200x4x9

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

DB Bench Press
65x10
75x10
85x8
95x5

Dips
25x8
35x8
45x7

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

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

Seated Cable Row
137x10
150x10
162x10

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

One set of pinwheel curls I think

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

DB Bench Press
65x10
75x8
80x8
85x8

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

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

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

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

Dips
BWx18

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

Leg Press
270x12
360x10
450x8

Kneeling Cable Abs
80x15
100x8/9/10

Kettle Bell Swing
53x20 (10 each hand)

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

Kettlebell Clean and Press
53x3x6 (both sides)

Squat
95x8
135x6
185x5
205x5
235x10

Leg Press
270x10
360x3x10
450x10

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

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

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

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

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

Dips
BWx18

Band Pull Aparts
30/25/20

Superset

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

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

I feel like my head is about to explode.

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

Lat Pulldown
125x10
137x10
150x8
162x7

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

DB Curls
40x8/7
35x2x8

Conc Curl 30x6

Facepulls
60/70/80x20

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

Leg Press
270x12
360x10
450x8
540x3

Back Ext
BWx25


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

Rafter Chins
about 50 reps in sets avg of 6 reps

Squat
95x8
135x5
185x5
225x5
255x5x3

45 Deg Back Ext (hands behind head)
BWx3x20

Ab Wheel
3x15

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

Seated Cable Row
125x10
150x10
175x8
200x6

Seated DB Press
55x10
65x8/6 or 7

DB Curls
40x10/8/8

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

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

ab wheel roll outs

Friday, January 29, 2010

a) Overhead Press
work up to 175x2

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

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

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

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

Squat
115x6-8
185x5
205x20

Leg Curl
70x12
80x12
90x12
slow eccentric

Chins
BWx12

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

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

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

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

DB Curls
30x10

Dips
BWx15

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

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

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

c1)Barbell Curl
70x10
80x10/10

c2)Face-pulls
60x20
70x20/20

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

Dips
BWx15

Squat
95x8
135x5
185x5
205x5
225x5

Couple sets of chins between some squat BWx12/8

45 Deg Back Ext
BWx3x20 (hands behind head)


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

Dips
work up to 45x8 i think

Seated Cable Row
work up to 175x6 or something

Pinwheel Curls i think

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

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

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

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

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

Chin BWx6

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

DB Curl
35x8


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

Seated Cable Rows
4 sets or so

Dips
ramp weight up to 45lbs platex6-8

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

Squats
up to 275x1
then 225x6

45 Deg Back Ext
4 sets some weighted some not

Chins BWx12
Dips BWx10

Did preacher curls between squat sets

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

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

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

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

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

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

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

Barbell Curls
95x3x10

5/3/1
Cycle 5-Week 1

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

DB Bench Press
65x8
75x8
85x8
95x5

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

5/3/1
Cycle 5-Week 1

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

Leg Press
270x10
360x2x10

45-Deg Hyperextension
BWx10
25x3x10

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

Cycle 5-Week 1

Overhead Press
barx10
95x8
115x5
135x5
150x7

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

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

12-05-09

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

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

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

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

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

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

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

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

Felt weak other than DLs. Thanksgiving screwed things up.

5/3/1
Cycle 4-Week 3

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

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

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

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

5/3/1
Cycle 4-Week 3

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

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

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

5/3/1
Cycle 4-Week 3

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

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

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

Friday, November 20, 2000

5/3/1
Cycle 4-Week 2

Bench Press
warm-up
165x3
190x3
215x8

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

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

5/3/1
Cycle 4-Week 2

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

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

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

Leg Raises
3x10

5/3/1
Cycle 4-Week 2

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

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

5/3/1
Cycle 4-Week 2

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

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

Face-pulls
70x20
80x2x20

Pinwheel Curls
55x11+4+3 RP

5/3/1
Cycle 4-Week 1

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

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

5/3/1
Cycle 4-Week 1

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

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

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

5/3/1
Cycle 4-Week 1

Squat
135x2x5
185x5
215x5
245x5

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

5/3/1
Cycle 4-Week 1

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

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

Superset:
Chins
50 reps

Face-pulls
70x20
80x2x20

a1)Cleans
135x2x5
155x3 or 4x3

a2)Pallof Press
30x12
40x12
50x2x12

b1)Dips
BWx10
25x10
35x2x10
BWx2x15

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

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

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

45-Degree Back Ext
BWx5x10

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

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

5/3/1
Cycle 3-Week 3

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

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

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

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

5/3/1
Cycle 3-Week 3

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

Goodmornings
120x5x10

DB Lunges
35x3x8
first set non-alternating

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

5/3/1
Cycle 3-Week 3

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

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

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

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

Ab Wheel
4x10

5/3/1
Cycle 3-Week 2

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

45 Deg Back Ext
BWx5x10

Step-ups
35x3x8

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

5/3/1
Cycle 3-Week 2

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

Low Incline DB Press
55x10
65x4x10

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

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

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

5/3/1
Cycle 3-Week 2
Squat

Squat
135x8
185x5
195x5
225x3
245x8

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

DB Lunge
30x3x8

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

5/3/1
Cycle 3-Week 2
OHP

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

Dips
BWx10
45x8
55x8
65x6
70x6
BWx10

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

DB Curls
35x8/10/10

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

Dips
BWx20

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

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

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

5/3/1
Cycle 3-Week 1

agile 8 warm-up

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

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

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

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

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

Chinsx6
Dipsx15

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

Squat
135x5
185x5
205x5
235x6

Bench Press
135x8
155x5
175x5
195x10

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

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

5/3/1 Cycle 3-Week 1 OHP

5/3/1
Cycle 3-Week 1

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

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

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

d1)Facepulls
80x3x20
d2)DB Curls
30x3x8

5/3/1
Deload Week

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

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

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

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

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

5/3/1
Deload Week

Front Squat
135x6
185x3x6

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

DB Swings
35x20 not hard

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

Right side of lower back kinda hurts.

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

Overhead Press
95x8
115x6
135x8

Power Cleans from Hang
135x3x6

Superset:
Dips
BWx2x15

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

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

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

Cardio

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

Walked around once and jogged around once to warm up.

Time: 19:40

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

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

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

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

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

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

Dips
BWx15

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

5/3/1 Cycle 2-Week 3 BP

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

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

Seated Cable Row
137x10
150x10
162x10
175x2x8

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

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

Pinwheel Curl
55x16+6+4

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

DB Curls
35x2x10

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

Squat
135x5
185x5
205x5
225x3
255x6

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

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

Ab Machine
150x20

Lower back hurt on left side.

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

Overhead Press
115x6
135x5
135x3
155x6

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

Dips
45x5x8

Standing Triceps Ext
70x3x10

Pinwheel Curls
55x14+6+4 RP

Bent-over Lateral Raises
25x3x10

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

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

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

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

Natural GHR
BWx2x5

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

Standing Rope Abs
80x15
90x2x15

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

Bench Press
135x2x5
155x5
185x3
205x8 spotter

Seated Cable Rows
137x5x10

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

DB Row (standing using bench support)
80x16

Pinwheel Curls
55x14x4+4 RP

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

Squat
135x5
185x5
225x3
240x10

Natural GHR
BWx5x5
better than last time

Standing Cable Abs
80x3x15

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

Overhead Press
95x5
115x5
135x3
145x10

Pull-ups
BWx5x6

Dips
45x5x8

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

Pinwheel Curls
55x14+4+4 RP

Close-grip Bench
155x10

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

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

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

Bench Press
135x8
155x5
175x5
190x11

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

Seated Cable Row
137x5x10

Pinwheel Curl
55x10+6+4 RP step back

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

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

Squat
135x8
155x5
185x5
200x5
225x15

Natural GHR
5x5

One-Leg SLDL
25x2x10

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

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

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

Overhead Press
95x5
115x5
125x5
140x11

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

Dip
BWx45x5x8

Overhead Tri Ext
70x3x10

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

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

a1) Dips
BWx5
45x2x8
55x7
65x2x6

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

b1) Seated DB Press
50x8
60x8
70x5

c1) Overhead BB Tri Ext
70x3x10

c2) Standing DB Curl
40x3x8

Dips
BWx15

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

a1) Dips
45x5x8

a2) Chins
BWx2x8
BWx3x6

b) Close-grip Bench
185x6
155x2x8

c) Pinwheel Curls
60x12+4+4 RP

Couldn't help myself.

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

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

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

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

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

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

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

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

Wide-grip Pulldown
150x5x10 straps

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

Superset:
Facepull
80x3x20

DB Curl
30x3x10

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

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

Pull-up
BWx2x5

DB Bench Press
80x5x8

Seated Cable Row
125x5x10
relatively slowly

Standing Triceps Ext
80x10/7/7

Dips
BWx12

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

Squat
135x5
185x5
195x5
215x3
245x7

RDL
185x5x10

Rope Abs
80x3x15

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

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

Dips
45x5x8
Yes. Rough.

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

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

Pinwheel Curls
60x10+6+5 RP
Ouch.

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

Deadlift
135x5
185x5
225x3
245x3
275x10

Wide-grip Pulldown
137x10
150x4x10 straps

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

Facepulls
80x4x15

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

Bench Press
135x2x5
155x3
175x3
200x9

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

Seated Cable Row
125x5x10

Cable Triceps Ext
70x5x10

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

Squat
135x5
155x5
185x3
205x3
235x10

RDL
185x5x10

Kneeling Cable Abs
70x3x20

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

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


Overhead Press
110x5
135x3
135x3
145x9

Dips
45x8/8/8/8/7

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

Cable Triceps Ext
80x10/8/8

Pinwheel Curls
60x10+5+5 RP

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

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

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

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

DB Rows
70x4x10
80x10

Cable Tri Extension
70x5x10

Cardio

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

Squat
135x10
165x6
195x5
225x15

RDL
185x5x10

Kneeling Rope Pulldown Abs
70x3x15

Decided to do squats before deadlifts.

Starting Jim Wendler 5/3/1 Program

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

Overhead Press
95x5
115x5
135x11

Dips
45x8/8/8/7/7

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

Cable Triceps Extension
80x3x10

Pinwheel Curls
55x16+6+6 RP

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

Pull-ups
BWx5x5

Wide-grip Lat Pulldown
150x12

Seated Cable Row
125x3x10

Facepulls
80x20
90x20

Pinwheel Curls
55x4x8

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

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

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

Dips
45x4x7

Standing Triceps Ext
80x8/6/6

Cable Triceps Ext
70x12/10/10

Pinwheel Curls
55x14+6+6 RP

Deadlift
135x10
225x5
275x5
315x1/1

Overhead Press
135x8
155x6
155x4
135x8

DB Bench Press
50x10
65x10
80x7
85x6

Pinwheel Curls
55x12+6+5 RP

Standing Triceps Ext
70x3x8

DB Curls
40x8/5

Pull-ups
BWx8/5/5/4

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

Seated Cable Row
125x3x10

Seated DB Press
55x10
65x8
70x6

Pinwheel Curls
55x12+5+5 RP

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

Facepulls
70x20
80x20

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

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

Dips
45x7
45x3x6

Standing Triceps Ext
70x3x8

Cable Triceps Ext
70x11/10/10

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

Dips
BWx10

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

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

Lying Leg Curl
120x3x10

Ran around my apt twice when I got back.

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

b) Seated Cable Row
125x3x10

c) Seated DB Press
55x10
65x8
70x6

d) Barbell Curl
80x10
90x2x8

e1) Standing DB Curls
35x8-10
35x6

e2) Lateral Raises
25x12/10

f1) Facepull
70x2x20 pause at top on last set

f2) Machine Curl
70x15/10

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

Dips
45x4x6

Standing Triceps Ext
70x3x8

Cable Triceps Ext
70x12/9/8

Pinwheel Curls
55x11+5+4 RP

Dips
BWx15/10

good one

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

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

DB Row
55x10
70x8

Wide-grip Pulldown
137x3x10

Cable Row
125x3x10

Seated DB Press
55x3x10

DB Curls
40x3x8

Incline DB Curls
25x3x8

Superset:
Facepulls
70x2x20

Machine Curls
90x8+70x7
70x10?

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

Lying Leg Curl
110x3x10 slow, constant tension

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

Dips
35x4x8

Cable Triceps Extensions
60x10
70x2x8

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

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

Military Press
135x1x8

Seated Cable Row
125x3 or 4x10

Lat Pulldown wide-grip
125x2x10

DB Curl
40x3x8

Superset:
Incline DB Curl
25x8/8/10

Facepulls
70x20
80x20

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

b)Dips
35x8/8/8/7

c)Standing BB Triceps Ext
60x3x10

d)Seated DB Press
55x3x8

e1)Cable Triceps Ext
70x3x10

e2)Machine Flies (straight arms)
125x3x12

f)Pinwheel Curls
55x10+5+2 RP

Pullups

Squat
135x5
155x5
185x5
205x5
225x5

Leg Press
360x3x10

Went relatively light on purpose.

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

b) Dips
35x7/7/7/8

c1) Standing Tri Ext
60x3x10

c2) Seated DB Press
55x3x7

d) Cable Triceps Extension
70x3x10

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

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

b1) Lateral Raises
25x10
20x10
20x15

b2) DB Curls
40x2x8

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

Wide-grip Lat Pulldown
137x3x10

Pinwheel Curls
50x15+7+6 RP

Barbell Press
135x8

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

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

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

c2)Seated DB Press
60x6
55x8/7

d1) Cable Triceps Ext
70x8/10/10

d2)Machine Flyes (straight arm)
125x3x10

e1) Pinwheel Curls
50x15+6+5 RP

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

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

Leg Press
360x10
450x7
450x7

Calf Raises
290x2x20

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

Seated Cable Row
125x4x10

Seated DB Press
55x10
65x7/6/6

Pinwheel Curls
50x14+6+4 RP

Superset:
DB Curls
30x3x10

Lateral Raises
25x12/12/10

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

Dips
35x7/7/6/6

Seated DB Press
55x3x8

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

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

Pinwheel Curls
45x17+6+5 RP

DB Curl
30x8 slow

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

Leg Press
360x10
450x7
450x5

Superset:
Calf Raise Machine
290x20/19

DB Curls
45x8/6

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

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

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

c)Seated Cable Rows
125x3x10

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

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

e)Pinwheel Curl
45x16+6+5 RP

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

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

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

Dips
25x4x8

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

Cable Triceps Ext.
60x3x10

Pinwheel Curls
45x16+6+4 RP

DB Curls
30x8 ouch

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

Leg Press
360x10
450x5
450x4
dunno what happened

Superset:
Calf
290x20/8
DB Curls
45x2x8

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

Wide-grip Pull-down
125x4x10

Seated Cable Row
125x3x10

Seated DB Press
50x12
55x9
60x9

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

DB Curls
30x2x7

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

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

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

Pinwheel Curls
40x17+6+4

Lateral Raises
25x12/10

Dips
BWx16

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

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

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

Seated Cable Row
112x3x10

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

DB Curl
35x9/8/8

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

Pinwheel Curls
35x3x10 cheating when needed
These were awesome.

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

Leg Press
360x10
450x8
450x8

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

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

DB Bench Press
65x10/8/9

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

DB Curls
40x8/8/6

Dips
BWx15

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

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

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

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

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

DB Curl
35x7/6
30x7

Single Cable Curl
40x2x8

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

Incline DB Press
65x3x8

Dips
BWx12/10/10

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

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

Cable Triceps Extension
70x10
60x5- rope
70x10

DB Curls
40x12/10/8

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

Leg Press
360x3x8

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

Lat Pulldowns
100x10
150x8
150x8 straps
150x8

DB Row
80x15 straps

BB Curl
80x14+4+3

Seated DB Curls
30x3x10

Face-pulls
60x20
80x20

Wed Workout

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

DB Bench Press
70x3x8

Dips
25x8+4+0 RP
BWx10

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

Superset:
a) Cable Triceps Ext.
60x3x10

b) Flyes
30x2x10
125x12 <--machine

Barbell Curl
80x10+4+3 RP

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

T-Bar Row
45x10
90x3x8

Pull-up
BWx5/4

DB Curl
35x4x8

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

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

Dips
35x8/7/6

Machine Bench Press
3 plates/sidex5
2 plates/sidex3x10

Overhead DB Ext
60x5
50x2x8?

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

My bench has gone waay down. This workout sucked.

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

Leg Press
360x3x8

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

Dips
35x7
35x5
BWx9

Cable Row
125x10
150x8
167x8 i think

Dumbell Curls
35x3x8

Short but intense. I'm still weak.

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

Trap Bar Deadlift
135x8
225x8
255x8

Leg Press
270x8
270x8
360x8

Squat
135x5
155x5
165x5
195x5
215x5

Bench
135x5
135x5
155x5
175x5
195x5

Row
95x5
95x5
115x5
135x5
155x5

Rope Pulley Abs
80x2x15

DB Curl
30x10

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

Squats
135x5
185x3
205x5
225x3x5

Leg Press
270x3x8

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

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

Machine Bench Thing
150x10
175x2x5

Cable Row
125x10
150x8
150x6

Alt. DB Curls
35x8
40x4

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

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

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

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

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

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

Front Squat
135x5
155x5
185x5
205x4x6

Romanian Deadlift
235x4x8

Nat GHR
2x3

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

Overhead Press
135x4x6

Chin
BWx8
25x7

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

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

Rafter Chins
BWx12

All the time I had.

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

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

CG Bench Press
185x4x8

Barbell Curl
95x12+6+3 RP

Front Squat
135x5
155x5
185x5
205x5x5

Romanian Deadlift
225x3x8

Nat GHR
2x3 hurt my knees

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

Dips
55x3x8

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

Floor Triceps Extensions
90x7/7/5

Push-ups
45x18
no rest
BWx12

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

Front Squat
205x5
too tired

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

Incline Bench Press
155x10/9/8

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

Barbell Curl
105x6
Hurt my forearms too much.

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

Barbell Hack Squat
135x10
185x10
185x10

Natural GHR
6x4

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

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

Dips
55x7
45x7+4+3

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

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

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

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

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

b) Dips
55x8/7/7

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

d1) Floor Triceps Extensions
85x9/8/8

d2) Lateral Raises
20x2x20

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

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

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

a1) Deadlift
135x2x5
185x5
205x5
225x3x5

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

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

c2) Dips
45x3x8

d1) Floor Triceps Extensions
85x9/8/7

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

e1) Lateral Raises
20x2x15

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

Front Squat
135x5
155x5
185x3
205x6x4

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

Oly Wt Swings
35x30

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

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

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

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

Superset:
Lying Triceps Extensions
75x11
85x8
85x6

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

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.

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.