3/4/11
squats
felt like going for a single
135x5
225x5
275x2
315x1
335x1 had more in the tank but called it
pullups and chins
done
i need to up the volume on my workouts… time has been an issue as of now
Yesterday i shaved my head for a laugh with my friends… GREAT. now all i need to do is gain 100lbs, grow a goatee, and i’ll be a 1000 squatter in no time.
3/5/11
standing press
135x5
155x5
190x5
db seated press
30x8
60x8
80x9
dips
bwx10
bw 35x10
bw 55x10
bw 80x5
hammer curls
55x10 3 sets
intervals on treadmill for 18 min… 1 min sprint 1 min walk , rinse and repeat
3/6/11
deadlifts
worked up to 415x5(pr)
squats
6 sets of 3 with 245
pullups
8,8,5
calf stuff
3/7/11
this week i have wanted to see where i am squat and bench wise… as far as 1RM’s go.
bench
worked up to 280x1 which is a pr, i could have gotten a bit more possibly but called it at that.
then just did a few sets of pullups.
i will be upping the volume soon. As i said I was curious about my maxes and dont like to have much volume when i am preparing to.
3/8/11
chest/back
bench
135x8
185x8
225x9
195x8
dips
bwx10
bw 40x10
bw 60x5
bw 80x6 felt pretty weak on these today… i think i’ve been pushing them a bit too hard.
db rows
4 sets of 10 at 105… i need heavier weight
db shrugs 100lbs 4 sets of 12 with a 3 second hold at top
legs/bi’s
squats
225x3
245x3
275x3
295x5 (pr)
275x3
good mornings
5x5 135
ez bar curl
15x8
65x8
110x8
110x6
seated db curls
45x10
50x10
calf stuff
wasn’t too in the zone tonight… hadn’t done bi’s in a while so felt like throwing them in there
3/12/11
military press
45x8
135x5
155x5
175x9 left a couple in the tank here
seated db press
30x8
60x8
80x10(pr)
80x7
70x8
some light tricep stuff
then some ab work(first time in a year or so)
3/13/11
deadlifts
135x5
225x5
315x3
385x3
405x1
455x1
475x1 (pr) twinged my back a little while holding it at lockout (just had to you know?) but fuck it im happy with this.
5 sets of chins, varying grip and rep range.
db shrugs
ran some stairs for 10 or so min.
Got a few samples of “White Flood” in the mail this week. While many people have raved about it, I felt nothing from it. I prefer my 2-3 cups of black coffee any day. I guess im really just not a big supplement guy. (No, i am not that ALL NATYYYYYY douchebag we all know)
3/15/11
chest/back
barbell bench
135x8
185x5
235x7 ( i set this up wrong, could have gotten 9 if my form wasn’t fucked, oh well)
db bench
70x10
90x6
100x8
some chinups
barbell row
135x10
205x8
225x8
db row
3 sets of 10 at 105
3/17/11
squats
135x8
225x5
245x5
275x10(pr)
db sldl’s
30x10
100x10
100x10
100x8
ezbarbell curls
barx8
55x10
105x5
115x5
dips
bwx10
bw 40x5
bw 60x5
bw 90x5 (pr)
db curls
3 sets of 10 with 50 lbs
3/18/11
military press
135x5
155x5
185x7 sooo close to 8 fuckk
db shoulder press
30x8
60x8
80x8
70x8
70x8
70x6
pullups
ran some stairs
decent workout… no prs though
3/19/11
deadlifts
worked up to 405x7, a pr
db rows
few lightish sets
shrugs
135x10
225x10
275x5
275x8
315x5
ab stuff
done
3/20/11
bench
135x8
185x5
225x3
245x5 (so easy, thought spotter was touching it but he said no, was kicking myself after for not going for a few more)
db bench
60x8
80x8
90x5
100x8… need to get 10 with this
90x8
chinups
3 sets of 8
db shrugs couple sets, nothing crazy
bb complex for dah cardio.
done
3/22/11
squat
135x8
225x5
245x3
275x3
300x5(pr) hit the catches on 5th rep so called it, but had a couple more in me.
arms
ez bar curls
barxsome
65x10
105x5
105x8
85x10
85x8
85x7
close grip bench
135x5
185x8
205x5
225x7(pr)
some other shit, nothing special
3/23/11
military press
135x5
155x5
175x3
195x5 (pr)
seated db shoulder press
60x8
80x8
80x6
70x8
70x6
shoulders were done at this point
5x5 bw chins
some shrugs, light pushdowns, and ab stuff
3/25/11
bench
135x8
185x8
225x5
255x3 (easy)
db flat bench
50x8
80x8
100x9 (pr)
bb row
135x8
185x8
200x10
200x8
165x10, 3 sets of that
ton of bw dips