January 18, 2011
Cosgrove Evil 8 Complex: 105
Sauna: 200 degrees / 10 minutes
notes: good stuff here. I’m probably going to leave the weight at this level since I’m doing this more for conditioning than anything.
January 20, 2011
BB Incline: 250*2 NEW PR 2453 2403 2353
Pullups: Chain6 Chain5 Chain5
Chinups: BW6
DB Incline: 1103 105#5
Face Pulls: 9010 1108
T-Bar Rows: 9010 1354
notes: New PR on incline! I think I may be able to handle 275 by the time this bulk is over. Felt great man. Rest of session went well, just trying a few different things. T-Bars still suck. I hate them.
January 21, 2011
24 KG KB Swing Tabata: 9,8,8,8,8,8,8,8
Sauna: 212 degrees / 10 minutes
notes: Felt good, hadn’t done these in a while so I did a taba of them.
January 23, 2011
BB Olympic Squats: 2753 3003 3153 3352 3551
Leg Press: 5008 550*7
notes: I actually find olympic squats easier. I explode better from the bottom, and I honestly don’t even feel the weight until I’m back to parallel.
January 24, 2011
BB Flat: 2953 3002 2853 2803
BB Rows: 2655 2753 2604 2604
DB Flat: 1154 1203 1105
Cable Rows: 1704 1605 1606
notes: 300 again, this time for 2. Becoming old hat here! LAWWLWLSLERSKATESHURRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR. So anyway, next time I’m leading off with it and seeing if I can get a triple. Everything else went well. I need to up weight on last set of cable rows.
January 26, 2011
BB DL: 3403 3603 3803 4151
DB Bulgarian Split Squats: 953 903 853
Reverse Hypers: 457 65*6
notes: I’m never going 3 weeks without standard deadlifting again. Did SLDLs two weeks ago, and then took last Wednesday off. My hands got torn to shreds. Also NEVER going 2 weeks between doing split squats again. It felt like I was tearing things doing these this time. I’m better now though. Reverse hypers are a GREAT fit at the end here. I hope I remember to do them from now on as a finisher here.
January 27, 2011
BB Incline: 2503 2453 2404 2354
Pullups: BW9 BW7 BW5
DB Incline: 1103 1055
Face Pulls: 1007 110*5
notes: Got an extra rep at 250 there. Was surprised, felt drained before the session. Felt good. Not sure about the face pulls, need to drop the weight on them and focus more on the mid back in them.
January 28, 2011
Cosgrove Evil 8 Complex: 100 lbs.
Sauna: 15 minutes / 160 degrees.
notes: Felt good here. Was on the fence about going today, but went in and was glad I did.
January 30, 2011
BB Olympic Squats: 2754 3153 3353 3551
BB Squats: 3551 3152
Reverse Hypers: 656 706 75*5
notes: I need to start building up a base on olympic squats. No point going for 1RM first 2 weeks of doing them. Did regular squats after to see how much the olympics drained me. They did. Amply. Also like the reverse hypers here. Felt good.
January 31, 2011
BB Flat: 3003 2953 2903 2853
BB Rows: 2754 2852 2753 2753 2754
DB Flat: 1203 1154 1155
Cable Rows: 1805 1703 190*3
notes: Always fun to hit your previous high for a triple 
Good Rowing as well, glad how it turned out. Great workout overall.
February 1, 2011
24 KG KB Swing Tabata: 9,9,8,8,8,9,8,8
Sauna: 200 degrees / 15 minutes
notes: Good stuff! Haven’t done these in a while, wanted to put some work in.
February 2, 2011
Shoveling: 1 hour
BB DL: 3403 3653 3853 4052
DB Bulgarian Split Squats: 1003 953
notes: Blizzard conditions out, shoveled for an hour. Was tired, so I kept this workout short.
February 3, 2011
BB Incline: 255*3 NEW PR 2502 2453 2403
Pullups: 205 205 204
Seated Press: 1356 1554 1754 200X
Face Pulls: 607 807
notes: GREAT session. New PR on incline BB. Tried seated presses, not too shabby.
February 4, 2011
Evil 8 Complex: 100 Lbs.
notes: Good stuff! Exhausting! I think the 4th round of these is the worst. For the 6 rep round and 5 rep round I still have some gas in the tank, by the 4th I’m still doing a decent amount of reps on each exercise, but I’m completely gassed
February 6, 2011
BB Squats: 3154 3253 3352 3551 3651
Hypers: 756 804 754
notes: Good session, Superbowl Sunday! Getting back into squatting still. Going to try and work up a base here. I need to put in more reps and build up.
February 7, 2011
BB Flat: 3054 NEW PR!!! 3101 NEW PR!!! 3002 2952
BB Rows: 2853 2753 2704 2703
DB Flat: 1204 1204
Cables Rows: 1904 [b]2003 NEW PR!!![/b] 180*3
notes: YIPPEE! 305 went up REAL easy. I think I psyched myself on 310, and could’ve had 2. I’ll lead off with it next week. Three sets above 300 this week. Funny that I chased 300 for almost 12 years before Nov. 29, 2010.
February 8, 2011
Evil 8 Complex: 100 lbs.
Sauna: 215 / 15 minutes
notes: Felt good! Sweated my ass off!
February 9, 2011
BB Sumo DLs: 3153 3453 3653 4051 4151
Rack Pulls: 4053 4953 585X
DB Bulgarian Split Squats: 100*2
notes: Sumos are fun. Rack pulls I took a lark on. Honestly I had a long day before this and was exhausted by the time I got there. Was tired by the time it got to bulgarians.
February 10, 2011
BB Incline: 260*3 NEW PR 2503 2453 2404
Pullups: BW7
Widegrip Cable Rows: 14010 1705
Push Press: 1357 1656 185*4
notes: Whoo! Another PR on BB Incline. Good stuff! Tried an experiment with the cable rows. Blech. Not a fan of the wide grip. I AM a fan of the push pressing though. Going to add those in more.
February 11, 2011
22" Box Jumps: 10,10,10
29" Box Jumps: 10,10,10
22" Box Jumps: 20
note: wanted to switch it up. My toes were sore for several days, I think the VFF’s make it so my toes grip more on these. I thoroughly enjoyed doing these. Going to use them more when cutting.