Hush's accountability log

[hushmalon]

A little about me, I finished up my college football career in '11. First time in 9 years I have been training just for fun, so I am making this to hold myself accountable.

I am 6'3
Heaviest Weight: 270
Playing Weight:250-255
Best Bench: 390-summer 11
Best Squat: 505-spring 11
Best Hang Clean: 345-summer 11
Best Dead Lift: 540-fall 09

Goals:
Maintain health in back/knees/shoulders
Have a healthier diet
Become more flexible
See my abs again and become more vascular
Stay somewhat strong
Get bigger arms- i was fed all this crap how direct arm work was never needed and my biceps would get big by doing a bunch of pull-ups, so I am excited to start training them.

Things I don't care about:
Back squating - this lift has caused me more problems than anything I can think of.
One rep maxes
Heavy bodyweight- I am done obsessing over this.

Supplements-
Jack3d pre workout
multi, fish oil, zinc, magnesium, whey protein, caffine from time to time

[hushmalon]

1-23-11

Chest

Bodyweight- 238

Bench
135 x 5
225 x 5
275 x 5
315 x 5

Low incline Db fly
55 x 12
55 x 12
55 x 10

Floor DB Press, single arm
75 x 12 x 7 x 4 (superset)

DB pull over
75 x 8
75 x 8
75 x 8

Plate Pinch press
10-10 x 20
10-10 x 20
10-10 x 17

1-arm cable pressdown
30 x 20-20 and 5 more with the left
30 x 15-15
30 x 15-12+7 forced with the right

Tricep cable overhead extension single arm
20 x 15-15
20 x 10-10
20 x 10-10

Cuban press
5lb plate each arm x 12
5 x 12
5 x 12

25 bench dips
15 push ups

Food
.5 l skim choc milk

Bunch of Almonds

Italian sausage sandwich with meatballs on the top (bad), bag of sun chips(bad)

Protein shake 50 g pro + quart of skim choc milk

Steak + 4 whole eggs w/ cheese

glass of wine and some water

need to eat more protien!

heres a crappy picture from today
[photo]35801[/photo]