January 31, 2009 Running
Running: 50 minutes / 5.0 miles
notes: Usual run. I’m cutting back a bit on the cardio though, since I dropped more weight than I wanted to.
February 01, 2009 Running
Running: 20 minutes / 2.0 miles
notes: Short run!
February 02, 2009 Chest, Triceps, Shoulders
Feeling pretty tired, going to keep this one short.
BB Decline: 2507 2704 2901
BB Flat: 2052 (WTF?) 1857
BB Incline: 1707 1854 2001
Dips: BW11 BW10
notes: Up late for the super bowl, wasn’t really feeling energetic here. I may start emphasizing reps over weight for the next cycle of chest training.
February 03, 2009 Legs
BB Squats: 5x5: 265, 260, 255, 250, 245
BB Standing Calves: 27515 31510 33510
Leg Extensions: 10010 120*10
notes: My form on squats has been shit on the last couple sets of my 5x5s the last couple weeks. Going to work on that. I also started doing the highest weight first, since there’s no way in fuck I am putting up 5 at 265 after 20 other reps.
February 04, 2009 Running
Running: 50 minutes / 5.0 miles
notes: I feel better running a little less on Sundays, and then probably not running at all Fridays. I realized today that I was going to the gym 7 days a week for about a month straight.
February 05, 2009 Back & Biceps
Pullups: 257 256 256 255 BW7
BB Rows: 13512 1559
Rack Pulls: 4055 (HOLY SHIT) 3658
BB Curls: 955 75*9
notes: WHOOOO. NOW I’ve got the hang of rack pulls. Wow. Just wow. Next week I’ll probably lead off with pullups or DB rows, go to T-bar rows, then finish with some SLDL’s.
February 7, 2009 Running
Running: 50 minutes / 5.0 miles
notes: easy run. Definitely less wiped out without a friday run before this. My shins/calves/feet feel much better too.
February 8, 2009 Running
Running: 30 minutes / 3.0 miles
[i]notes: short run! I was sweating balls though for some reason. [/u]
February 9, 2009 Chest/Triceps/Shoulders
BB Incline: 2251 2052 1856 1758
BB Decline: 2358 2504 2702
BB Flat: 2006 2105
Cable Crosses: 4511 509
DB Seated Military Presses: 506 45*9
notes: GREAT session. I really felt my pecs working on each set. It’s what precipitated my run last year where my max bench went from 215 to 265 in about 5 weeks. We’ll see what happens this time!
February 10, 2009 Legs
BB Squats: 2705 2654 2603 2454
BB Front Squats: 1355 1555
BB Standing Calves: 28515 32510 345*10
notes: So much for 5x5s. I could barely stand after the first set. So I suppose that’s a good thing. I’ll try these weights again next week and see what I get
February 12, 2009 Back & Biceps
Pullups: 453 453 454 453 255
DB Rows: 1007 909
BB SLDL: 2757 3253
DB Incline Curls: 3010 35*11
notes: niiice session. May repeat it next week.
February 13, 2009 Bonus chest day!
BB Flat: 2257 2352 2155
BB Incline: 1853 1755 1656
BB Decline: 18510 2057 2256
Dips: BW10 BW*10
notes: Not sure if it’s because I’m eating better or what, but I’m noticing that I recover a full day faster on small and medium body parts, and almost a day faster on larger ones like hamstrings. Decided to throw an extra chest day on the schedule. I didn’t have QUITE the pop I usually would have, but I figured if I kept it short I could get some reps in. Good stuff!
February 14, 2009 Valentine’s Day Run
Running: 50 minutes / 5.0 miles
notes: Good stuff. Didn’t run Wednesday, didn’t show any effects of tailing off though or anything. I was worried I’d be falling out of shape since it had been 6 days since I ran.
February 15, 2009 Running
Running: 30 minutes / 3.0 miles
notes: Good short run!
February 16, 2009 Chest/Tri/Delts
BB Decline: 27510 2508 2703 3001
BB Flat: 2053 1957 1859
BB Incline: 1856 1953 1757
Cable Benching: 408 3512
Dips: BW12 BW11
Short-Bar Standing Militaries: 8011 858
notes: At first I was disappointed that my flat bench numbers were so low. Then I realized that just meant I absolutely obliterated my pecs with the decline benching. My pecs were actually about to cramp up on the flat benching. Good stuff! I liked the shortbar military presses too. May start doing those everytime.
February 17, 2009 Legs
Squats: 2752 300X FUCK
Unilateral Leg Press: 906 Fuck.
BB Squats: 1855 Fuck
BB Standing Calves: 29515 33512
notes: ugh. Going to post about squatting problems.
February 19, 2009 Back & Biceps
Pullups: 456 652 455 256
DB Rows: 1057 9510
BB SLDL: 27510 3156
DB Incline Curls: 358 403
notes: 65 on pullups! New record! Felt great.
February 20, 2009 Legs
BB Box Squats: 9511 9511 13510 18510 2059 2256 2456
Seated Calves: 9012 115*12
notes: Trying box squats. Felt GREAT. Really helping me activate glutes/hamstrings.
March 2, 2009 Chest/Triceps
Last week was an off-week
BB Incline: 2053 1857 1759
BB Decline: 2256 (no spot) 2455 2552
BB Flat: 17510 1955 2053
Dips: BW11 BW*10
notes: little weak still, had bronchitis last week, I’ll bounce back quick.
Were almost the exact same strength, awesome.
Lookin strong!