2011.10.03 Monday
Deadlift
405x1
365x1
375x1
HillSprints!!!
x6
Roman Chair Situps
Monster Mini x 5, 2, 2
bodyweight x 20
Pullups
2, 3, 3, 2, 2
2011.10.05 Wednesday
Overhead Press
135x5x4
5-Board
255x5
Dumbbell High Pull
35x20,20,20
BBCurl
105x1
50(lol)x10x5
Pushdown
light x 32,25,20
2011.10.07 Friday
Dumbbell Bench
75x13, 50x20,15
Dumbbell Row
50x?
Pullups!
2, 1/2x2, 5/8x2, 1/2 5/8x1, 5/8x2x2, 2
Rack Pull
365x5
Reverse Curl
65x10x3
face pulls with a mini
“shoulder dislocations” with a monster
pullaparts with a monster
11.10.10 Monday
Incline Press
215x1
175x6
Pullups!
1/2 x 3
5/8 x 2
5/8 1/2 x 1
5/8 x 2 x 2
DB Ext
30x12x5
HammerCurl
30x13,12,9
RomanChairSitups
monstermini x 20!!
light x 9
11.10.11 Tuesday
Deadlift
415
425
2xBox Dead
185 5/8 x 5
185 5/8 1/2 x 5
Yoke Bar Box Squat
185 - light x 20
Pulldowns
light x 20
medium x 20
leglifts off bench
[worthless]
my diet is crap yet I pulled 425
hopefully I hit 445 465 as easily
11.10.15 Saturday
BoxSquat
225+Light x 8of2
Deadlift
225+mini x 6of1 lol
RomanChairSitups
Light x 20 YES!!!
11.10.17 Monday
Incline Press
205 WTF
190x1x3
135x13,9,5
pullups
5/8 5/8 x 1
5/8 x 2 x 3
overhead tri ext
~60 for reps
curl
~60 for reps
first time I took a loss in performance
I didnt expect not to hit 225 on incline today
I blame my shitty diet
11.10.18 Tuesday
Squat
445… meh!
GoodMorning
155 x 5 x 4
RomanChairSitups
Medium x not many
11.10.21 Friday
bench press
badly needed form work
decline press
195 x 5 x 4
yates row
60x50 65x32
rear flies lol
2.5 x 20 x 3
5 x 20
MetalGene challenges me to a jog
I havent jogged for about six years
I thought 20mins would be nice
40 max
we did 60mins around the local hills
11.10.22 Saturday
sweaty
red-faced
heavy breathing
Operation CleanTheCastle def gets logged in as aerobic activity
11.10.25 Tuesday
Bench Press
245x3
Close Grip Incline
135x5x4
Incline Press
135x13
Pullups!
5/8 5/8 max
5/8 for doubles
Reverse Curl
70x10,8,6
Rear Flies lol
5x20x3
11.10.26 Wednesday
GoodMorning
275x4
SouthHill
x5
RomanChairSitups
light+micro x 12
11.10.28 Friday
CGFP w 5/8
165x5x4
FP w 5/8
x13
DBIP
50 for reps
DBHP
35s werent too heavy like last time
Hammers
25 is heavy
11.11.01 Tuesday
The Bench =(
285 x 1
300 miss
295 miss
CGIP w 5/8
135 x 5 x 4
good stuff
DBBP
80 x 10, 9, 6
“seated dumbbell cleans”
they arent cleans at all really
15 x 20 x 3
slacked off on the rows and curls till tomorrie
11.11.02 Wednesday
facepull
monster x 20
db high pull
35 x 20 x 3
hammertime
35 for reps
yates
65 x 35
11.11.03 Thursday
Box Squat
435 +5/8 +1/2
im gonna need another pair of 5/8
11.11.05 Saturday
Close-Grip Incline Press
225 =(
185 x 5
115 x 23 haha
JM Press
75 =( 4 of 10
Band Pushdowns
light + micro 3 of 12
Side Raise lol
15x20, 15x15, 10x20
FacePull
mini x 20, monstermini 2 of 20
11.11.08 Tuesday
Elevated Supine Press 
115 +1/2 +5/8 9 of 3
4-Board Press
Medium Grip
285 x 5 x 2
chest supported
dumbbell front raise
w external rotation
10 haha x 20, 20, 15
plate raise
25 x 20,20,16
11.11.09 Wednesday
yoke bar squat
medium bands plus
225 x 1
245 x 1
225 x 2
deadlift
245 + 5/8" chains x 1 x 3
RomanChairSitups
light + micro x 20