8/30/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-105lb
5x10-85lb
Standing Oblique crunches-5x5-85lb
5x10-65lb
Neck:
Forward flexion-5x10-25lb
Extension-5x10-25lb
Lateral flexion L and R-5x10-15lb
notes-Next week increasing weight on crunches 5lb straight across the board. 1 more week of the same weight for neck, then increase by 5lb across board. Since training neck i’ve felt an improvement on my deadlift and squat- Deadlifts=I used to fight to maintain proper head position, not anymore.Squats= My neck would feel strained and would cramp afterward from fighting to keep my head up, no mas!
9/01/14
Mon:pull
Am workout
Deadlift-3x3-450lb
6x3-370lb(30 sec rest between sets)
Rack Pulls-5x3-830lb ( pulled these from 3 inches below the knee)
PM workout
Stiff legged deadlifts-5x10-310lb
Lat-pull downs-3x5-190lb
2x5-180lb
5x5-170lb
T-bar rows-5x5-210lb
5x5-185lb
One arm rows-5x5-135lb
E-z bar curls-3x10-85lb
9/02/14
Tue: OHP
Am workout
Push press-3x3-210lb
OHP-3x3-165lb
Pm workout
“Farmer’s” press-5x10-370lb
Plate front raises-5x10-70lb
Lateral raises-5x7-40lb
5x7-35lb
5x10-30lb
One arm Rear delt rows-5x5-75lb
5x5-65lb
9/04/14
Thur:Squat
Am workout
Squats-2x5-435lb
2x5-415lb
2x5-390lb
Barbell Glute bridges-5x10-255lb
PM workout
Leg press-5x5-855lb
5x20-785lb
Leg extensions-5x12-65lb
Leg Curls-5x10-90lb
5x10-70lb
9/05/14
Fri: Bench press
PM workout
Bench press-2x3-230lb
2x3-205lb
2x3-175lb
Machine dips-10x12-185lb( 30 sec rest between sets, insane PUMP! Felt like my tri’s, pec’s and rear delts were going to split apart)
Facepulls-4x10-140lb
5x10-100lb
9/06/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x12-110lb
5x10-90lb
Standing Oblique crunches-5x5-90lb
5x10-70lb
Neck:
Forward flexion-5x10-30lb
Extension-5x10-30lb
Lateral flexion L and R-5x10-20lb
9/08/14
Mon:pull
Am workout
Deadlift-3x3-450lb
6x3-370lb(30 sec rest between sets)
PM workout
Stiff legged deadlifts-5x10-310lb
Lat-pull downs-3x5-190lb
2x5-180lb
5x5-170lb
T-bar rows-5x5-210lb
5x5-185lb
One arm rows-5x5-135lb
E-z bar curls-3x10-85lb
9/09/14
Tue: OHP
Am workout
Push press-3x3-210lb
OHP-3x3-165lb
Pm workout
“Farmer’s” press-6x10-370lb
Plate front raises-5x10-70lb
Lateral raises-5x5-40lb
5x5-35lb
5x10-30lb
One arm Rear delt rows-5x5-75lb
5x8-65lb
9/11/14
Thur:Squat
Am workout
Squats-2x4-470lb
2x3-435lb
2x3-415lb
Barbell Glute bridges-5x10-255lb
PM workout
Leg press-5x5-855lb
5x20-785lb
Leg extensions-5x10-70lb
Leg Curls-5x10-90lb
5x10-70lb
To the lives lost, to those whose families were broken, to the men and women who served and still serve… We remember and give you our immeasurable gratitude!
God bless you all!
The LORD is my shepherd; I shall not want.
He maketh me to lie down in green pastures: he leadeth me beside the still waters.
He restoreth my soul: he leadeth me in the paths of righteousness for his name’s sake.
Yea, though I walk through the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me. Psalm 23:1-4
9/12/14
Fri: Bench press
PM workout
Bench press-1x1-240lb
5x3-220lb
1x5-190lb
Machine dips-10x12-200lb( 30 sec rest between sets)
Facepulls-4x10-140lb ( 30 sec rest between sets)
5x10-100lb( 30 sec rest between sets)
9/13/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-120lb
5x10-100lb
Standing Oblique crunches-5x5-100lb
5x10-80lb
Neck:
Forward flexion-5x10-30lb
Extension-5x10-30lb
Lateral flexion L and R-5x10-20lb
Farmer’s walks-3x50ft-250lb per hand
Note: I’ve never done Farmers as an “exercise”,as part of work I do them all the time carrying buckets of water and animal feed.They were a blast, gonna try and add them on a permanent basis, my only variable is time…
9/15/14
Mon:pull
Am workout
Deadlift-3x3-460lb
6x3-380lb(30 sec rest between sets)
PM workout
Stiff legged deadlifts-5x10-320lb
Lat-pull downs-3x5-190lb
2x5-180lb
5x5-170lb
T-bar rows-5x5-210lb
5x5-185lb
One arm rows-5x5-140lb
E-z bar curls-3x10-85lb
9/16/14
Tue: OHP
Am workout
Push press-3x3-210lb
OHP-3x3-165lb
Pm workout
“Farmer’s” press-6x10-370lb
Plate front raises-5x10-70lb
Lateral raises-5x5-45lb
5x5-40lb
5x10-35lb
One arm Rear delt rows-5x5-75lb
5x5-65lb
9/18/14
Thur:Squat
Am workout
Squats-2x4-480lb
2x3-435lb
2x5-405lb
PM workout
Leg press-5x5-865lb
5x20-795lb
Leg extensions-5x10-80lb
Barbell Glute bridges-4x10-305lb
Leg Curls-5x10-90lb
5x10-70lb
9/19/14
Fri: Bench press
AM workout
Bench press-3x3-220lb
Machine dips-2x3-370lb
4x5-320lb
Pm workout
Machine dips-5x10-270lb( 60sec rest between sets)
5x10-250( 60 sec rest between sets)
Facepulls-4x10-140lb ( 30 sec rest between sets)
5x10-100lb( 30 sec rest between sets)
Notes:My shoulders have been feeling good and for once thats not holding my BP back, but something has been up with my right scapula, when I do any BP it just feels “wonky” I feel like something is clacking and moving that should not be. I’ve been doing foam rolling and that seems to be helping, so till i figure out whats up I’m going to focus on Machine Dips for Horizontal Push. It’s so frustrating due to some injury or another my BP sucks! I remember when I could hit 275 easy, and now 220 is a struggle for 3 
se la vie!
9/22/14
Mon:pull
Am workout
Deadlift-3x3-460lb
6x3-380lb(30 sec rest between sets)
PM workout
Stiff legged deadlifts-5x10-320lb
Lat-pull downs-3x5-190lb
2x5-180lb
5x5-170lb
T-bar rows-5x5-210lb
5x5-185lb
One arm rows-5x5-140lb
E-z bar curls-3x10-85lb
9/23/14
Tue: OHP
Am workout
Push press-3x3-215lb
OHP-3x3-167lb
Pm workout
“Farmer’s” press-5x10-375lb
Plate front raises-5x10-70lb
Lateral raises-5x5-45lb
5x5-40lb
5x10-35lb
2x to failure-10lb
One arm Rear delt rows-5x5-80lb
5x5-70lb
9/25/14
Thur:Squat
Am workout
Squats-2x5-445lb
2x5-425lb
2x5-400lb
PM workout
Leg press-5x5-865lb
5x20-795lb
Leg extensions-5x10-80lb
Leg Curls-5x10-90lb
5x10-70lb
9/26/14
Fri: Bench press
AM workout
Machine dips-370lb fail CNS was fried today, lousy sleep
6x5-320lb ( 60sec rest between sets)
Pm workout
Machine dips-5x5-320lb( 60sec rest between sets)
5x5-295lb( 30 sec rest between sets)
5x5-270lb( 30 sec rest between sets)
5x5-250( 30 sec rest between sets)
5x10-200( 30 sec rest between sets)
Facepulls-4x10-140lb ( 30 sec rest between sets)
5x10-100lb( 30 sec rest between sets)
Notes-It feels good to be Pushing some good weight without shoulder pain, Triceps felt like they were going to split. Also I’m enjoying the Facepulls,gives the traps good pump. And I’ve increased my evening protein shake to 8 eggs.
