2011.08.29 Monday

Yoke Bar Box Squat

65 x 5

115 x 5

155 x 5

GHR

10

Roman Chair Situps

15

=(

EDIT 11.09.05

Mon is close stance

Fri is wide stance

unless noted otherwise

2011.08.29 Monday

Yoke Bar Box Squat

65 x 5

115 x 5

155 x 5

GHR

10

Roman Chair Situps

15

=(

EDIT 11.09.05

Mon is close stance

Fri is wide stance

unless noted otherwise

2011.08.31 Wednesday

Wide-Grip Bench

45 x 6

75 x 6

105 x 6

135 x 6

165 x 6

185 x 6

Dumbbell Curl and Press

12.5 x 15

25 x 25

Dumbbell Row

30 x 23

Reverse Curl

45 x 13

weak, uncoordinated, shaky.

2011.09.02 Friday

Deadlift

135 x 10

185 x 3

225 x 2

275 x 5

Leglifts

couldnt break horizontal

did some knees up work

hope im recovered by monday

2011.09.03 Saturday

Overhead Press

95 x 20

Dumbbell Bench

50 x 20

High Row

45 x 40

Pushdown

Light Band x 25

tilapia chicken beef salmon shrimp beef

at the buffet yesterday

must have helped recovery

2011.09.05 Monday

Deadlift

135 x 5

185 x 5

225 x 3

275 x 2

315 x 5

GHR

12 =)

Roman Chair Situps

Monster Mini x 8

i should have went with mini on situps

it looked too wimpy to be a challenge

turned out i was the wimpy one }=[

2011.09.08 Wednesday

Wide-Grip Bench

45 x 5

95 x 4

135 x 6

175 x 4

205 x 6

Dumbbell Curl and Press

30 x 32

Dumbbell Row

35 x 26

Reverse Curl

50 x 13

2011.09.09 Friday

Deadlift

45 x 5

95 x 5

135 x 5

185 x 5

225 x 5

275 x 2

315 x 1

365 x 5

GHR

18 }=]

Leglifts

broke horizontal but barely

def not 45 degrees =(

did more knees up work

hip flexors started to hurt by the time i was pulling 315

even though my hips are 41.5,

i slid on some VERY LOOSE 48 briefs

and the pain was ABSENT during the 365 pulls

magic briefsâ€¦

2011.09.10 Saturday

Overhead Press

45 x 10

75 x 5

105 x 13

Dumbbell Bench

55 x 20

Yates Row

45 x 50

55 x 40

JM Press

45 x 20

55 x 21

2011.09.12 Monday

Yoke Bar Box Squat

65 x 5

95 x 3

115 x 2

155 x 2

205 x 5 =)

GHR

5 x 2 =(

Leglifts

3 plus crap

I think GHR is down

because ive been pushing deadlift hard

today I finally kicked the bar with straight legs three times

the rest was wimpy knees up and holding at the peak

2011.09.14 Wednesday

Wide-Grip Bench

45 x 4

65 x 4

105 x 6

135 x 6

165 x 6

215 x 3 =(

Curl and Press

35 x 24

Dumbbell Row

35 x 32L 24R WTF

Reverse Curl

55 x 11

Overhead Extension

micro mini lol x 25

Pushdown

light x 32

disappointed i didnt hit 225 x 6

i might soon have to alternate db presses one day weekly

definitely need to add conditioning

2011.09.16 Friday

Box Squat

45 x 5

95 x 5

135 x 5

185 x 3

225 x 20

Rack Pull

225 x 3

275 x 3

315 x 5

365 x 5

Roman Chair Situps

Mini x 13

my abs are sore as fock

maybe the squat helped the situps do this to me?

my low back was giving out first on those squats

my upper back is sore

maybe i shouldnt have done rack pull

but its so awesome

2011.09.18 Sunday

Overhead Press

45 x 5

75 x 5

115 x 13

Dumbbell Bench

60 x 18

Dumbbell Row

25 x 50

JM Press

60 x 20

Pushdown

light x 25

Dumbbell Curl

25 x 20

65 x 10

Pushdown

light x 26

2011.09.19 Monday

Yoke Suspended GoodMorning

65 x 5

95 x 5

125 x 5

155 x 3 =(

Reverse-Band Yoke Squat

155 light x 15

Roman Chair Situps

12, 7

2011.09.19 Wednesday

Wide-Grip Bench

45 x 6

75 x 6

105 x 6

135 x 6

175 x 4

215 x 6

Curl and Press

40 x 9, clean and press till 13

Pullups!

3, 3, 2, 2, 2, 1

2011.09.21 Friday

Squat

45 x 3

95 x 3

135 x 3

185 x 2

225 x 1

275 x 1

315 x 1

365 x 1

405 x 1

Hill Sprint

West Hill x 2

a 20min walk

Standing Situps

Medium x 20

Medium + Micro x 10

Calf/Ham/Glute Curl

10 =)

wanted to test my squat so i can start percentage training

thought id get 450-500 but 405 was a max effort

im a hog so

i sprinted half the hill twice

i will add distance

trips

and of course acceleration

as time goes on

i didnt want to sprint with lame abs so i did easy abwork after

hams didnt have that deep burn (lol) that only GHR can give

hams were fiending for it

so i gave em a lil 10 rep set

YES

satisfactory

2011.09.25 Sunday

Overhead Press

125 x 10

Dumbbell Bench

65 x 13

Yates Row

60 x 50

65 x 12

Wrist Curl lol

45 x 50

Reverse Wrist Curl

45 x 16

2011.09.26 Monday

Dimel Deadlift

135 x 20

RomanChairSitup

monstermini x 15, 13, 4

bodyweight x 20

Hammer Curl

30 x 9

Pullup

3, 3, 2, 2

2011.09.28 Wednesday

Wide-Grip Bench

245-light x 6

Dumbbell Overhead Press

45 x 12? 13?

Dumbbell High Pull

30x40

computer is down.

phone is fucked up to use to update.

slacked off on logging for a week. starting a new schedule Oct 10

2011.09.30 Friday

BoxSquats!

225+light 7of2

SpeedDeads

225+2x5/8 x6

Leglifts

3 plus halfass bullshit

Pullups

+1/2 2, 2, 2, 2

2011.10.02 Sunday

Overhead Press

135x5

Dumbbell Bench

70x12, 50x13, 30x12 YESSS

MOAR PULLUPS

2, 2, 2, 2, 2