T Nation

Like a Boss


#1

Mid-SS.
30 May
Squats 3x5@185
Bench 3x5@135
Deadlift 1x5@225

1 Jun
Squats 3x5@190
Press 3x5@95
Row 3x5@115

3 Jun
Squats 3x5@190
Bench 3x5@140
Deadlift 1x5@235

6 Jun
Squats 3x5@195
Press 3x5@100
Row 3x5@120

8 Jun
Squats 3x5@200
Bench 3x5@145
Deadlift 1x5@245

10 Jun
Squats 3x5@205
Press 3x5@105
Row 3x5@125

13 Jun
Squats 3x5@210
Bench 3x5@150
Deadlift 1x5@255

15 Jun
Squats 3x5@215
Press 3x5@110
Row 3x5@130

17 Jun
Squats 3x5@220
Bench 3x5@155
Deadlift 1x5@265

20 Jun
Squats 3x5@225
Press 3x5@115
Row 3x5@135

22 Jun
Squats 3x5@230
Bench 3x5@160
Deadlift 1x5@275

24 Jun
Squats 3x5@235
Press 3x5@120
Row 3x5@140

27 Jun
Skipped

29 Jun
Skipped

1 Jul
Skipped


#2

3 Jul
Rest Day

Hammies are relatively tight today. Better stretch em out tonight. Despite skipping an ENTIRE week of lifting, I took yesterday and today off. Need to recover whats left of a routine.

Long term note: I'm going to give GOMAD a shot at the end of the month. See how it goes. Not looking forward to an extra layer of flub. However, the muscle gains will be well worth it. Love/Hate relationship.


#3

4 Jul
Squats 3x5@255
Press 3x5@130 Failed. Bar came crashing down half way through the second set.
Row 3x5@150

6 Jul
Squats 3x5@260
Bench 3x5@180
Deadlift 1x5@305 Failed. Only pulled two reps out of my ass.

8 Jul
Squats 3x5@265
Press 3x5@130 Failed. Halfway through the last set.
Row 3x5@155

11 Jul
Squats 3x5@270 Failed. MASSSIVE Pain in the hip flexors. Unexplained.
Bench 3x5@185
Deadlift 1x5@305 Failed. Only pulled one rep out of my ass.

13 Jul
Squats 3x5@270 Failed. Pain never went away. Gave up out of raw anger.
Press 3x5@ ---
Row 3x5@ ---

14 Jul
Buddy convinced me to switch programs
Chest/Back
Bench: 3x8@185
Dips: 3x8@ 35
Rows: 3x8@155
Pullups: 3x8@ 35

15 Jul
Arms
Dumbbell Curls: 3x8@40
Hammer Curls: 3x8@40
Tricep Pushdown: 3x8@10,11,12
Reverse Grip Pushdown: 3x8@7,8,9

16 Jul
Shoulders
Seated Press: 3x8@135
Arnold Press: 3x8@40
Front Raise: 3x8@35

18 Jul
Chest/Back
Incline Press: 3x8@185
Dumbbell Flys 3x8@40
Rows: 3x8@155
Wide-grip Pullups: Pyramid 10 to 1.

19 Jul
Arms
Dumbbell Curls: 3x8@40
Hammer Curls: 3x8@40
Tricep Pushdown: 3x8@11,12,13
JM Press: 3x8@135,155,185

20 Jul
Legs
Squats: 3x8@225
Single Leg Press: 3x8@180,250,300
Calf Raises: 3x8@300,320,320
Cable Crunches: 3x15@11,12,13
Leg Raises: Didnt count.

21 Jul
Chest/Back
Incline Bench 3x8@135 No spotter. I have short arms that cant get the bar over the notch without assistance on heavier weights. The most I could do alone was 135. =\
Dumbbell Flys: 3x8@45
Rows: 3x8@160
Pullups: Pyramind 10 to 1

22 Jul
Arms
Dumbbell curls: 3x8@45
Tricep Pushdown: 3x8@13
EZ Bar Curls: 3x8@65
Dips: Pyramind 10 to 1


#4

23 Jul
Squats: 3x5@235
Bench: 3x5@185
Deadlift: 1x5@255

Screw my buddies workout routine. Back to SS. 30 Pound reset on deadlifts and squats. Starting GOMAD in less than 2 weeks.


#5

25 Jul
Squats: 3x5@240
Seated Press: 3x5@135
Rows: 3x5@155
Pullups: 3x10 widegrip


#6

27 Jul
Squats: 3x5@245
Bench: 3x5@190
Deadlift: 1x5@265


#7

29 Jul
Squats: 3x5@250
Seated Press: 3x5@140
Rows: 3x5@160

Due to flights and travel over the next week or so, I'll be missing another week of lifting. Not particularly happy about this.


#8

AMMEEERRRICCCAAAA!!! AMMMMEERRRRRRICCCAAA!!! Here I come!

GOMAD starting Friday. Friday will also be the next time I can actually lift.


#9

Guh. Okay Instant play recap here:
Went back to America for R