11.27.10:
A1. Top Half Military (pins): 13518, 14515, 15513, 16511, 17510, 1859, 1958, 16512, 13518
A2. Preacher Curl: 7518, 8515, 9512, 10510, 1156, 1253, 9513, 75*16
B1. Dips: BW20, plus2520, plus4516, plus7010
B2. DB Hammer Curls: 30s20, 35s18, 40s12, 30s20
11.29.10:
BB Row /ss/ bench press: 10 sets
Pull-ups /ss/ push-ups: 3 sets (BW)
11.30.10:
A. Trap Bar Deads: as many reps as possible with 315 pounds in 30 minutes…got 100 reps
B1. Donkey Calves: 25025, 31516, 40012
B2. Adductor Machine: 15015, 18012, 20012
B3. Leg Curl: 19010, 2008, 2106
B4. 16012, 18012, 20012
12.01.10
A1. Dips: BW5, plus255, plus455, plus705, plus905, plus1155, plus1355/4/4, plus1601, plus9010, plus4520
A2. Seated DB Hammer Curls: 40s5, 45s5, 50s5, 55s5, 60s5, 65s5, 55s10, 45s15, 35s*18
B1. Military Press: 9514, 1158, 9514
B2. BB Curl: 7514, 9512, 7514
Just dropping by to say hi.
You still got the beastly goods 
12.03.10:
A1. Bench Press: 16515, 18512, 20510, 2258, 2455, 2653 [PR], 2852[PR], 2951 [PR], 2258, 18513
A2. Prone BB Row: 16515, 18512, 2058, 2257, 2455, 18510, 18514, 18514, 135*20
B1. Pull Ups: BW14/8/6
B2. Push Ups: BW25/20/15
12.04.10:
A1. Safety Bar Box Squat: 2453, 2653, 2853, 3053, 3253, 3453, 3653, 3853, 40553, 4253, 4453, 4751 [PR]
A2. Vertical Jump: BW3, plus253, plus453, BW3, plus253, plus453, BW3, plus253, plus453, BW3, plus253, BW3
B1. Good Morning: 6520, 8515, 10512, 8515, 6520
B2. Hanging Leg Raises: BW14/12/10/10/10
C1. Donkey Calf Raises: 40020
C2. Abductors: 20020*2
12.05.10:
A1. Top Half Bench Press (pins): 2253, 2453, 2653, 2853, 3053, 3253, 3353, 3453, 3553, 3653
A2. Standing Curl: 953, 1053, 1153, 1253, 1353, 1453, 1553, 1357, 11510, 9515
B1. “Bamboo” bar triceps extension (plate weight): 5015, 6014, 7013, 8012, 9010
B2. “Bamboo” bar biceps curl (plate weight): 5013, 6012, 7010, 808, 906
12.07.10:
A1. Flat Press: 1853, 2053, 2253, 2453, 2653, 2853 [PR], 3052 [PR], 3151 [PR], 22510
A2. DB Deadstop Rows: 105s3, 115s3, 125s3, 135s3, 145s3, 165s5, 140s102, 100s20
B1. Blast Strap Push Ups: BW14/10/10
B2. Pull Ups: BW14/8/7
12.7.10:
A1. Flat Press: 1853, 2053, 2253, 2453, 2653, 2853, 3052, 3151, 22510
A2. DB Deadstop Row: 105s3, 115s3, 125s3, 135s3, 145s3, 165s5, 140s102, 100s20
B1. BS Push Ups: BW14/10/10
B2. Pull Ups: BW14/8/7
12.08.10:
A1. Safety Squat Bar Box Squat: 2453, 2653, 2853, 3053, 3253, 3453, 3653, 3853, 4053, 4253, 4453, 4553
A2. Jump Squat: sets of 3 alternating between BW and holding 25 pound plate between a1
B1. Safety Squat Bar Good Morning: 6520, 8515, 10512, 8518, 65*20
B2. Side Bridges: sets of 30s (both sides) between b1
C1. Donkey Calves: 400183
C2. Abductor Machine: 200*20/20/18
12.09.10:
A. Insert: 100 dips/chins: 14:25 (truncated the ROM)
B1. “Bamboo” Bar Top Half Military (weight/side): 2510, 3010, 3510, 4010, 4510, 508/10
B2. EZ Bar Reverse Curl: 4510, 5510, 6510, 7510, 8510, 9510
12.11.10:
A1. Box Squat: 2253, 2453, 2653, 2853, 3053, 3253, 3453, 3653, 3853, 4053, 4253, 4453
A2. DB Incline: 65s3, 70s3, 75s3, 85s3, 90s3, 95s3, 100s3, 105s3, 110s3, 115s4, 100s*10
B1. Dips: BW5, plus255, plus455, plus705, plus903, plus1153, plus1354
B2. Pull-Ups: BW5, plus255, plus455, plus705, plus903, plus1153, plus1353
12.18.10: Advanced GVT Day 1
A1. DB Incline: 85s510
A2. Pull Ups: plus50510
B1. Heels Elevated Push-Ups: plus25143
B2. DB Row: 140s83
12.19.10: Advanced GVT Day 2
A1. Box Squat: 345510
A2. GHR: BW57; BW43
B1. RDL: 13514, 18514, 13514
B2. Calves: standing–"10"20; seated–5020, 10012
12.21.10: GVT Day 3 – Arms
A1. Top Half Overhead Press: 170510
A2. Seated DB Hammer Curl: 50s510
B1. Top Half Overhead Press: 1853, 2053, 2253, 2353, 2452
B2. Seated DB Hammer Curl: 55s5, 60s*5
C1. Thick EZ bar reverse curl: 958, 1056, 1155
C2. Rope Tri Pushdown: 5510, 6510, 756
Notes: don’t really have 1rm numbers for arms…guess was too low for top half overhead press, going to use a max of 250 next time (65s good for db hammer)
12.23.10: Advanced GVT Day 4
Shoulder Warmup:
-YTWL
-Scarecrows
-overhead BB shrug
-cable face pull
-band pull apart
-stretches
A1. Incline DB: 95s410
A2. Pull Ups: plus65410
B1. Double Med Ball Pushups: 20/18/16
B2. DB Row: 120s*12/12/11
You’re not doing 5/3/1 anymore?
Enjoy the holidays Dahlin, take a load off ;D
12.24.10: Christmas Eve Legs
A. Sumo Deads: 3152, 3652, 4051, 4551, 4951, 5351 [PR 10 pounds]
B. Rack Deads (mid-knee): 4954, 5154, 5353, 5553
C1. Good Mornings: 4530, 6525, 8518, 6525, 4530
C2. GHR: BW5/5/5/4/4
C3. Broad Jump: 4 sets of 3
D. Jump Rope: 500 skips [250*2]
Notes: 535 went up to knees quick, then probably took me 3 seconds to wrestle into a lockout
Nikki–no I’ve been off it for awhile, I think it’s too much barbell pressing for my shoulder, have to use mostly DBs and BB sparingly…now I can and will take a load off, you better do the same!
12.26.10: Advanced GVT Day 6
A1. Top Half Overhead Press: 195410
A2. Seated DB Hammer Curl: 55s410
B1. Reverse Grip Cable Tri Pushdowns: 17018, 19014, 2109
B2. Preacher Curl: 8510/9/8
B3. Farmers Walk: 120s60 steps3