Sat: Misc.
9/27/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-120lb
5x10-100lb
Standing Oblique crunches-10x5-100lb
9/29/14
Mon:pull
Am workout
Deadlift-3x3-460lb
6x3-380lb(30 sec rest between sets)
PM workout
Stiff legged deadlifts-5x10-320lb
Lat-pull downs-3x5-195lb
2x5-185lb
5x5-175lb
T-bar rows-5x5-210lb
5x5-185lb
One arm rows-5x5-140lb
E-z bar curls-3x10-85lb
9/30/14
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
3x to failure-10lb
One arm Rear delt rows-5x5-80lb
5x5-70lb
Rear Delt flies-3x to failure-20lb
10/02/14
Thur:Squat
Am workout
Squats-2x3-480lb
2x3-445lb
2x3-425lb
PM workout
Leg press-5x10-865lb
5x20-805lb
Leg extensions-5x10-80lb
Leg Curls-5x10-90lb
5x10-70lb
10/03/14
Fri: Horizontal press
AM workout
Machine dips-6x5-370lb
Pm workout
Machine dips-5x5-300lb( 60sec rest between sets)
5x10-275lb( 30 sec rest between sets)
5x10-250lb( 30 sec rest between sets)
Facepulls-4x10-140lb ( 30 sec rest between sets)
5x10-100lb( 30 sec rest between sets)
Sat: Misc.
10/04/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-125lb
5x10-105lb
Standing Oblique crunches-10x5-105lb
10/06/14
Mon:pull
Am workout
Deadlift-3x3-460lb
6x3-380lb(30 sec rest between sets)
PM workout
Stiff legged deadlifts-5x10-320lb
Lat-pull downs-3x5-195lb
2x5-185lb
5x5-175lb
T-bar rows-5x5-215lb
5x5-190lb
One arm rows-5x5-140lb
E-z bar curls-3x10-85lb
10/07/14
Had to skip todays workout due to a bobcat breaking into our chicken coop and killing a 30 of chickens, the basturd! Got the pen fixed, so the next couple of days im gonna be standing guard till that cat is “swimming with the fishes” 
Had this happen 3 years ago that Bobcat is on the wall
10/09/14
Thur:Squats
I was pressed for time so i skipped my all my warm up sets but 1 and went straight to working sets,VERY STUPID!
I pulled something in my left hip after 400x5 so I took the day off to rest.
10/10/14
Fri: Horizontal press
AM workout
*Close grip Incline press-5,5,4,3,3 @420lb
Machine dips-
1x3-440lb
6x5-3900lb
Pm workout
Machine dips-5x5-400lb( 60sec rest between sets)
5x5-350lb( 30 sec rest between sets)
5x5-300lb( 30 sec rest between sets)
5x10-275( 30 sec rest between sets)
notes: I tied a piece of scrap 2 inch pipe to the handles my “farmers press” wheel barrow for close grip incline presses and man its extremely effective! But on those and my machine dips its bugging my the amount of weight I am using as far as the legitimacy of them 
They are having a positive effect on my OHP pressing and triceps growth and I’m not suffering shoulder or scapular pain, those are all good things but it’s nagging at me that due to the leveraging factors of both lifts, that I’m not getting the “full weight”.
The only thing I can think of is that its like the leg press, people can often leg press way more than they can Back Squat, but that shouldn’t mitigate the effectiveness of having the leg press in your program. Ok rant over…I feel better now
Sat: Misc.
10/11/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-125lb
5x10-115lb
Standing Oblique crunches-10x5-115lb
10/13/14
Mon:pull
Am workout
Deadlift-3x3-470lb
6x3-400lb(30 sec rest between sets)
PM workout
Stiff legged deadlifts-5x10-320lb
Lat-pull downs-3x5-195lb
2x5-185lb
5x5-175lb
T-bar rows-5x5-215lb
5x5-190lb
One arm rows-5x5-145lb
E-z bar curls-3x10-85lb
10/14/14
Tue: OHP
Am workout
Push press-
1x3-215lb
3x3-200lb
3x5-170lb
Pm workout
close grip incline press-3x5-420lb
3x5-375lb
Plate front raises-5x10-70lb
Lateral raises-5x5-45lb
5x7-40lb
5x10-35lb
3x to failure-10lb
One arm Rear delt rows-5x5-85lb
5x5-75lb
10/14/14
Thur:Squat
Am workout
Squats-2x5-455lb
2x5-435lb
2x5-410lb
PM workout
Leg press-5x10-865lb
5x20-805lb
Leg extensions-5x10-80lb
Leg Curls-5x10-90lb
5x10-70lb
10/17/14
Fri: Horizontal press
AM workout
*Close grip Incline press-5,5,5,5,3 @420lb
Machine dips-
5x3-420lb
6x5-370lb
Pm workout
Machine dips-5x5-400lb( 60sec rest between sets)
5x5-350lb( 30 sec rest between sets)
5x5-300lb( 30 sec rest between sets)
5x5-275( 30 sec rest between sets
5x10-250( 30 sec rest between sets
5x10-200( 30 sec rest between sets
Cable tri pushdowns-5x10-50lb
Sat: Misc.
10/18/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-125lb
5x10-115lb
Standing Oblique crunches-10x5-115lb
Standing front squat iso holds-3 sets for 10 sec. @ 340lb
10/20/14
Mon:pull
Am workout
Deadlift-3x3-470lb
6x3-400lb(30 sec rest between sets)
Tire flips-2,3 @600lb or -
PM workout
Stiff legged deadlifts-5x10-320lb
Lat-pull downs-3x5-195lb
2x5-185lb
5x5-175lb
T-bar rows-5x5-220lb
5x5-195lb
One arm rows-5x5-155lb
E-z bar curls-5x5-90lb
2x12-50lb
Notes: I’ve been focusing on a clean/lean bulk and my current BW is 195lbs! After cleaning up my diet a few years ago i dropped to 170lb…still couldn’t my abs then after a year and a half kept floating from 185-190lb. But I’m finally holding at a firm 195! And for the first time in my life I have a 4 pack! BOOYAAAH F. U. GENETICS! My long term goal is a lean 225-250lb. We’ve gota couple of tractor tire in our sheep pen for the yearling lambs to jump on and have fun, the guy we got them from says one is 500lb give or take and the other one 600lb give or take, I could flip the 500 one easy but could not move the 6er more than a few inches off the ground. Well 3 months later…and today after Am workout was feeling good and decided I was gonna flip that S.O.B or tear something trying! Sure enough I flipped it! Felt like a huge victory!
10/21/14
Tue: OHP
Am workout
Push press-
1x1-220lb
3x3-200lb
5x5-170lb
Pm workout
close grip incline press-3x5-420lb
3x5-375lb
Barbell front raises-5x10-80lb
Lateral raises-5x5-50lb
5x5-45lb
5x10-40lb
3x to failure-10lb
One arm Rear delt rows-5x5-85lb
5x5-75lb
10/23/14
Thur:Squat
Am workout
Squats-2x3-490lb
2x3-455lb
2x3-435lb
PM workout
Leg press-5x10-915lb
5x20-845lb
Leg extensions-5x12-70lb
Leg Curls-5x10-95lb
5x10-75lb
10/24/14
Fri: Horizontal press
AM workout
Machine dips-
5x3-420lb
5x5-370lb
Pm workout
Machine dips-5x5-400lb( 60sec rest between sets)
5x10-350lb( 30 sec rest between sets)
5x10-300lb( 30 sec rest between sets)
5x10-275( 30 sec rest between sets
5x10-250( 30 sec rest between sets
Cable tri pushdowns-5x10-50lb
Cable overhead extensions-5x10-35lb