December 11, 2008 Thursday Back & Biceps
BB Deadlift: 3152 3651 3851 4051
Pullups: 254 253 253
DB Rows: 1106 1008
DB Incline Reverse Laterals: 159 1010
DB Shrugs: 9510 10010
BB Curls: 4530
Sauna: 15 minutes
notes: Hmmmmmm Deadlifted after squatting 2 days prior. Haven’t done that in years, I’m usually too sore. I was sore today, but not really really sore, so I gave it a shot and hit my usual numbers. Going to try and do this from now on, see how it works. Too tired to run after. Sat around in the sauna fondling myself instead. Good times
December 13, 2008 Saturday Run
Running: 35 minutes / 3.5 miles
Sauna: 17 minutes
Notes: good times. Went for a longer run than usual today. Going to go tomorrow as well
December 11, 2008 Thursday Back & Biceps
BB Deadlift: 3152 3651 3851 4051
Pullups: 254 253 253
DB Rows: 1106 1008
DB Incline Reverse Laterals: 159 1010
DB Shrugs: 9510 10010
BB Curls: 4530
Sauna: 15 minutes
notes: Hmmmmmm Deadlifted after squatting 2 days prior. Haven’t done that in years, I’m usually too sore. I was sore today, but not really really sore, so I gave it a shot and hit my usual numbers. Going to try and do this from now on, see how it works. Too tired to run after. Sat around in the sauna fondling myself instead. Good times
December 11, 2008 Thursday Back & Biceps
BB Deadlift: 3152 3651 3851 4051
Pullups: 254 253 253
DB Rows: 1106 1008
DB Incline Reverse Laterals: 159 1010
DB Shrugs: 9510 10010
BB Curls: 4530
Sauna: 15 minutes
notes: Hmmmmmm Deadlifted after squatting 2 days prior. Haven’t done that in years, I’m usually too sore. I was sore today, but not really really sore, so I gave it a shot and hit my usual numbers. Going to try and do this from now on, see how it works. Too tired to run after. Sat around in the sauna fondling myself instead. Good times
December 13, 2008 Saturday Run
Running: 35 minutes / 3.5 miles
Sauna: 17 minutes
Notes: good times. Went for a longer run than usual today. Going to go tomorrow as well
December 14, 2008 Sunday Run
Running: 35 minutes / 3.5 miles
Sauna: 15 minutes
notes: Another good long run. I’m pretty dehydrated right now. My class ring is actually loose on my ring finger. It’s like a hula hoop I can swing around my finger.
December 16, 2008 Tuesday Chest/Triceps/Shoulders
BB Flat: 2255 2353 2451 1858
BB Incline: 1754 1657 1656 1658
BB Decline: 2255 2453 2551
Unilateral Cable Flyes: 2510 3510 407
Dips: BW10 BW10 BW10
BB Seated Military Presses: 958
notes: I’m really liking this program I’ve made for myself with regards to benching. I rotate the order of my benching exercises:
Week 1:
BB Decline
BB Flat
BB Incline
Week 2:
BB Incline
BB Decline
BB Flat
Week 3:
BB Flat
BB Incline
BB Decline
It’s really helped me progress on non flat bench movements. I will say that my flat bench numbers have sort of tailed off a bit, but that’s because it’s not getting priority every week. Also most interestingly, I’m vehemently in the ‘you can’t target parts of the chest with different angles’ camp, due mainly to the fact that there’s only one tendon at the insertion point.
However, over the last 6 weeks my chest has taken on a much fuller appearance. I’m thinking due to muscles above my chest becoming fuller from more incline work, and maybe from the targetting of the chest with declines, on the days that they come first. I’m going to do one more cycle of this and then decide what to do next.
So far I’ve increased my BB Decline max by 60 lbs in 6 weeks, and my incline max by about 30 in the same time.
December 17, 2008 Back/Hams/Biceps
BB Deadlifting: 3652 4051 3651 3153
BB Rows: 13512 15510 1757
Pullups: BW6 BW5 BW4
DB Rows: 1055 1005
DB Incline Reverse Laterals: 1012
DB Shrugs: 10010
Running: 15 minutes / 1.5 miles
notes: New idea for deadlifting & squatting in the same week, each week I’ll rotate what my day 2 is. THe first week, day 2 will be Back & biceps, 2nd week day 2 will be legs. Wash, Rinse, Repeat. Good stuff!
December 19, 2008 Legs
BB Squats: 225: 5x5
BB Front Squats: 1354 1305
BB Good Mornings: 1354 1353 Toooasted
BB Calf Raises: 24514 24510
Sauna: 20 minutes
notes: I hate doing high rep squats. I’m going to start doing them though to try and kickstart my legs here. They’re good, but I want them awe inspiring. Going to start doing 5x5s, with each set being progressively heavier.
December 22, 2008 Monday, Chest & Triceps
BB Decline: 2456 2654 2852 3001 NEW PR!!
BB Flat: 1958 2105 2301
BB Incline: 1609 1804 1903
Dips: BW11 BW10
Sauna: 17 minutes
notes: FINALLY DID A PRESS WITH 300 LBS! Was a decline, but still, a press is a press. I’m lovin it. It felt great. Good workout after that too, tried to up all the weights from the last time I did Dec-Flat-Incline in that order. WOOOO!
December 23, 2008 Legs
BB Squats: 5x5: 215, 220,225,230,235
BB Front Squats: 1854 2053
Seated Calves: 9015 11513 140*10
Sauna: 15 minutes
notes: Good times. Going to start doing 5x5s on leg day. I really upped the front squat weight over last time after a 5x5. Good stuff. Hopefully the 5x5 with a focus on form results in some growth in my squat numbers again.
December 26, 2008 Running
Running: 35 minutes / 3.5 miles
Sauna: 15 minutes
notes: Good ol run.
December 27, 2008 Running
Running: 35 minutes / 3.5 miles
Sauna: 23 minutes
notes: I think that’s the longest I’ve ever spent in the sauna…not doing that again any time soon!
December 28, 2008 Running
Running: 35 minutes / 3.5 miles
Sauna: 10 minutes
notes: I think I’m sauna’d out for a while. Good runs though!
December 29, 2008 Chest/Triceps/Delts
BB Incline: 2053 2152 (NEW PR!!) 2251 (NEW PR!!!) 1856 1756
BB Decline: 2256 2454 2552
BB Flat: 1908 2005 2103
DB Flyes: 408 357 307
BB Close Grip: 13511 1555 1753
Short Bar Standing Military Presses: 8012 80*8
Running: 15 minutes / 1.5 miles
Sauna: 15 minutes
notes: GREAT workout, finally hit 2 wheels on each side for incline. I made sure to keep my other weights up rest of the workout even though I was tired. Really had a great workout.
December 30, 2008 Back / Biceps
BB SLDL: 3153 3154 3652 3453
DB Rows: 1205 1106
Pullups: BW9 BW6 BW6
Cable Bent Over Reverse Laterals: 1013 158
DB Shrugs: 11010
Cambered Cable Curls: 80*14
Running: 5 minutes / .5 miles
Sauna: 15 minutes
notes: Haven’t stiff-legged in a while so I did that today. Also No matter how tired I am I always try to row the heaviest DB on the rack. I feel like if I don’t then I’m moving backwards instead of forwards. Not sure why. My emphasis on all my workouts lately has been to move the weight up on everything week to week, going to see how that goes.
January 1, 2009 Thursday Legs
BB Squats: 5x5: 220 225 230 235 240
BB Front Squats: 1904 2103
BB Calf Raises: 25513 25512
DB Front Squats: 858 905
Seated Calves: 90*15
notes: I’m doing 5x5s on Squatting, moving each set up 5 lbs. per week, employing the Don’t Be A Bitch training method. I’m really watching my form as well, making sure my knees don’t start violently jerking in. I’m making sure to push my knees out as I come up out of the hole. The 5x5s actually shorten up the session since they completely wreck my legs. Good stuff!
January 2, 2009 Running
Running: 40 minutes / 4.0 miles
sauna: 15 minutes
notes: Did a rare ab-session after the run. Ran 40 minutes since I got a 2nd wind. Could’ve run longer, probably went for a full hour, but I’m not trying to cut too much right now.
January 3, 2009 Running
Running: 45 minutes / 4.5 miles
Sauna: 10 minutes
notes: Good run, adding on slowly. Didn’t do any abs after. Calves are toasty.
January 4, 2009 Running
Running: 25 minutes / 2.5 miles
Sauna: 15 minutes
notes: My calves are shot. Felt like I was getting stabbed in them with each step I took. I had done about 15 minutes of POSE running on Friday, I’m guessing I’ve got DOMS from that. I just don’t understand how anyone does that shit. It murders your calves, and there’s no way you can get used to it. Not good times. I still got in a good 25 minutes though.