bench press
3x3 plyo pushups
45x5
45x5
45x5
95x5
135x5
135x5
185x5
225x7
225x10
225x6
225x6
225x5
34 total reps at 225, just over 80% of 275, worked on leg drive today, nice pec pump from volume though
triceps pushdowns 95#
10
10
10
biceps curls
65x10 ezcurl
45x12 barbell
65x10 ezcurl
nov 23 2011
BACK
pullups, supinated grip
6
3 3forced
2 4F
6F
6F
6F
1 arm dumbbell rows
55x8 R-L
75x8 R-L
75x8 R-L
75x10 R-L
barbell rows
95x5
135x5
185x5
185x5
up date. not following a plan because it was way too hard to decide what weight to use on lifts. I’ve gotten back into the groove of things and set up some current PR’s. ill be moving over to a program soon, probably get the 5/3/1 ebook around christmas, start in january.
right now my goal is to lose 20 lbs and get into a good diet plan by christmas morning, 1 month, 2 days. I’m 232 right now, as i type. my strength goals still stand from the beginning of the thread as well… am i aiming to high? idk/idc.
thursday nov 24 2011
SQUATS
warmup
45x10 to box
45x5
95x10 to box
95x5 low back started to hurt
light stretches
leg swings
foam rolled low back
vertical jumps
1x3
3x1
135x5
185x5 forgot about back mid set
225x5
275x5 belt on
315x5 eminem on. last 2 were slow but not so slow that i thought i might miss.
345x1 i went for a second after 2 big breaths but missed near the bottom
nov 28th 2011
BENCH PRESS
45x10
45x10
95x10
135x8
185x6
225x4
255x1
275x1
295x0
225x10
225x10
135x35
triceps pull downs
15
12
10
biceps curls
65x15x12x10
some grip stuff
nov 29 2011
SQUATS
sometimes i like to remind myself that walking is a privilege and not a right, haha
warm up
45x10 to box
45x5
95x5to box
95x10
leg swings
foam roll low back
light stretches
135x10
185x10
225x20, i meant for this to be another warmup of 10, and then to hit 255x20, but during this set i called it and went for 225x20, it went well.
5 mins
225 1set chains x 5 total 280lb
225 1set chains x 5
225 1set chains x 5
225 1set chains x 5
225 1set chains x 5
TUT front squats
heels elevated on 25lb plates, feet parallel to each other, don’t go to full extension
135x8
135x8
135x8
hottub 5mins
cold hose 5 mins, its 39F and rainy in windsor today
hottub 5mins
cold hose 5mins
hottub 5 mins
hot shower, scrubbed quads till they were red, idk if it helps but i have a theory lol…
got a hot date tonight, gonna try not to eat like a massive pig 
nov 30 2011
TRAP BAR DEADLIFT
135x5
225x3
245x1
335x1
425x1
445x1 i did get all the way up but i was uneven and the bar started to slide backwards in my hands
445x1 same as above
straight bar
315x1x3
405x1
i had no chalk or straps because i was working out at my old high schools gym, for the trap bar and the 4x100lb plates. i really wanted to go for 500 trap bar since they had the 100s but i just couldn’t grip it with out the weight shifting
quick and dirty workout but I’m happy enough.
DEC 3 2011
OHP
45x10
95x5
135x5
135x5
155x3
135x5
115x5
115x5
haven’t done enough of these lately and form and strength is crap right now.
lateral and front raises with 10lb plates
2 x 10 for each
shrugs
45x5 3 second hold
135x5 3sh
225x5 3sh
275x5 3sh
315x5
365x5
snatch grip deadlift lockouts
45x5
135x5
225x5
315x5
365x5
405x5
bicep hanging arm concentration curls
25x8 right then left
35x8 right then left
DEC 6 2011
SPEED BENCH
45x10
45 55lbChains x5
95 55lbC x5
135 55lbC x5
185 55lbC x3
185 55lbC x3
185 55lbC x3
185 55lbC x3
185 55lbC x3
185 55lbC x3
185 55lbC x3
185 55lbC x3
triceps pull downs
105x10
105x10
biceps hanging arm curls
25x8 L - R
35x8 L - R
35x8 R - L
skull crushers
75x10
75x10
SQUATS
45x10
45x10
95x10
95x8
135x8
185x8
225x8
225x8
225x8
255x8
255x8
255x8
285x8
285x6
stiff leg dead lifts, some were slight knee bend, most were stiff
135x8
135x8
GM
135x8
dec 7 2011
4:00 - 4:30
hang cleans
135x8
135x8
135x5
185x5 straps just don’t want to throw my weights around by accident, in a cramped space
185x5 straps
225x0,0,0 more like explosive high pulls i guess, straps
december 9th
hang cleans and arms, nothing special
december 10th
hang cleans, elbows and shoulders are real tight
dec 12 2011
squats
45x5
45x5
95x5
135x5
135x5
185x5
225x5
225x5
275x1x1
315x1 felt heavy as shit
345x pinned to the safety bars
deadlifts
225x3
315x1
365x1 conventional grip pr, and no chalk. guess the arm and grip work is sorta paying off
405x1 mixed grip, felt really heavy
felt really crappy and everything was heavy, but i still squat 315 which is 91% of my max, and pulled 405 which is 89%. so i guess it wasn’t to bad… I’m starting to feel like i should have higher maxes because i lift around 90% or better most workouts…
sprints
40m x8
3:1 rest:work, last two were more like 5:1
I’m falling forward a lot, which never used to be a problem, i used to stand to tall.
core and hamstrings are nice and sore from sprinting 
parallel BB rows
45x8
45x8
95x7
95x6
135x5 Hold Contraction
135x5 hc
135x5 hc
Dumbbell rows; some slow, some fast
45x8 RL
45x8 LR
65x8 RL
65x8 LR
snatch grip rack pulls
135x8
225x8
315x8
365x8
shrugs
225x8
225x8
biceps, hanging arm concentration curls, slow, focus on contraction
25x6 LR
35x6 LR
40x6 RL
ez
60x8
straight
65x8
ez
60x8
straight
65x8
ez
60x8
straight
65x8
dec 15
chest triceps
bench
45x10
45x10
95x8
95x8
135x5 powerlifting
135x5 bodybuilding
135x5 feet elevated
185x5 pl
185x5 bb
185x5 fe
225x5 fe
225x5 bb
225x5 pl
lying medicine ball throw
18lb x 10 x 3sets
standing medball squeeze press
18lb x 8 x 3 sets really hard contraction
triceps pushdown
95x8
skull crushers
75x8
pushdown
115x8
skull crushers
75x8
bounced ma tits for like 10 minutes with this nice pump, normally can’t do it 
dec 22
bench
135x10
225x8
225x7
275x1
deadlift
135x10
225x8
315x5 chalk
405x1 mixed grip chalk
455x1 grinder, mixed grip chalk
close grip bench, superset, dumbell rows
135x15, 85x8 LR
135x12, 85x6 LR
135x10, 85x5 LR
bench
45x8
45x5 w/ fatgrips
95x5
95x5 w/ fg
135x5
135x5 w/ fg
185x5
185x5 w/ fg
225x5
135x10
135x10
135x10
135x10
135x10
dumbbell flys
25’s x 8
25’s x 8
lying supinated: med ball throws x med ball press: 18lb’s
15 throws
8 presses
8 throws
5 presses
5 throws
5 presses
bench w/fat grips
135x5
135x5
135x5
