Friday 6/28/13
Squat (Deload)
A) Squat:
140x5
170x5
205x5
170x10,10,10,10
B) SLDL:
135x5
165x10,10,10,10
C) Lying Leg Curl:
50x5
80x10,10,10,10
D) Weighted Sit-Ups:
BWx10
BW+25x10,10,10,10
Cardio:
8 Rower Sprints (30 Sec. Sprint / 1:30 Min. Rest)
Saturday 6/29/13
Overhead Press (Deload)
A1) Overhead Press:
60x5
75x5
90x5
A2) Chin-Ups:
BWx8,8,8,8
B1) Low Incline DB Bench Press:
45’sx5
65’sx10,10,10,10
B2) DB Rows:
60x5
80x10,10,10,10
C) Seated Cable Rows:
100x5
130x10,10,10,10
D1) Alternating DB Curls:
30’sx5
35’sx10,10,10
D2) Decline Skull Crushers:
45x5
75x10,10,10
Cardio:
16 Rower Sprints (15 Sec. Sprint / 45 Sec. Rest)
Sunday 6/30/13
Rest
Cardio:
Run (56:24)
Monday 7/1/13
Deadlift (5/5/5)
A) Deadlift:
135x5
185x5
225x3
275x5
315x5
355x10 PR
250x10,10,10,10
B) Front Squat:
135x5
185x6,6,6,6
C) Lying Leg Curls:
80x5
110x10,10,10,10
Hanging Leg Raises:
BWx12,12
Assisted Weighted Hanging Knee Raises:
BW+35x10,10
Cardio:
10 Rower Sprints (20 Sec. Sprint / 1 Min. Rest)
Notes: My Grip was toasted after the deadlifts today so my hanging leg raises suffered, but its ok because of the no belt PR’s i’m getting 
Tuesday 7/2/13
Rest
Cardio:
Run (52:36)
Wednesday 7/3/13
Bench Press (5/5/5)
A1) Bench Press:
95x5
115x5
135x3
155x5
175x5
200x10 PR
140x10,10,10,10
A2) Pull-Ups:
BWx12,12,12,12
B1) Seated DB Military Press:
40’sx5
60’sx10,10,10,10
B2) BB Rows:
135x5
185x3
205x10,10,9,10
C) Seated Cable Rows:
135x5
165x15,15,15,15
D1) BB Curls:
75x5
100x8,8,7,7
D2) Decline Skull Crushers:
75x5
100,8,8,8,8
Cardio:
12 Hill Sprints (20-22 Sec. Sprint / 55 Sec. Rest)
Thursday 7/4/13
Rest
Cardio:
Run (52:34)
Friday 7/5/13
Squat (5/5/5)
A) Squat:
135x5
185x5
225x3
230x5
265x5
300x10 PR
215x10,10,10,10
B) SLDL:
135x5
185x3
215x8,8,8,8
C) Seated Leg Curls:
80x5
100x10,10,10,10
D) Decline Weighted Sit-Ups:
BWx10
BW+45x10,10,10,10
Cardio:
8 Rower Sprints (30 Sec. Sprint / 1 Min. Rest)
Saturday 7/6/13
Overhead Press (5/5/5)
A1) Overhead Press
55x5
75x5
95x3
100x5
115x5
130x7 
A2) Weighted Chin-Ups:
BWx5
BW+55x4
BW+50x6,5
BW+45x45
B1) Overhead Press:
95x10,10,10,10
B2) DB Rows:
60x5
100x12,12,12,12
C1) Low Incline DB Bench Press:
65x5
80x12,10,10,10
C2) Seated Cable Rows:
130x5
160x15,15,15,15
D1) Alternating DB Curls:
30’sx5
50’sx10,10,8,8
D2) Overhead DB Tricep Extension:
60x5
85x10,10,7,10
Cardio:
16 Hill Sprints (15-17 Sec. Sprint / 45 Sec. Rest)
Notes: For some reason today was extremely difficult to get through and was a bit sad because my OHP dropped quite a bit because of ditching my belt. Hopefully it will come back up soon.
Everythings going well in here. Don’t worry about the OHP. Everyone has bad workouts sometimes. Curious, on your situps do you hold the weight on your chest or behind your neck?
Thanks mighty, I appreciate the support, and as for the sit-ups I put the plate behind my head.
Sunday 7/7/13
Total Rest
Monday 7/8/13
Cycle: 5
Week: 2
Deadlift (3,3,3)
A) Deadlift:
135x5
185x5
225x3
275x1
295x3
335x3
385x8
B) Deficit Deadlift:
265x8,8,8,8
C) Front Squat:
135x5
185x3
195x4,4,4,4
D) Lying Leg Curls:
80x5
110x12,12,12,10
E) Hanging Leg Raises (With Straps):
BWx15,15,12,12
Cardio:
16 Rower Sprints (20 Sec. Sprint / 40 Sec. Rest)
Tuesday 7/9/13
Cycle: 5
Week: 2
Bench Press (3,3,3)
A2) Bench Press:
95x5
115x5
135x3
165x3
195x3
210x8
A2) Pull-Ups:
BWx15,12,11,12
B1) Seated DB Military Press:
45’sx5
60’sx12,12,10,10
B2) BB Rows:
135x5
185x3
205x10,10,10,10
C1) Bench Press:
135x5
145x8,8,8,8
C2) Chest Supported Machine Rows:
170x15,15,15,15
D1) BB Curls:
75x5
100x8,8,8,8
D2) Weighted Dips:
BWx10
BW+80x10,10,10,6
Cardio:
8 Rower Sprints (30 Sec. Sprint / 1 Min. Rest)
Wednesday 7/10/13
Rest
Cardio:
Central Park Loop (52:27)
Thursday 7/11/13
Cycle: 5
Week: 2
A.M.
Squat (3,3,3)
A) Squat:
135x5
185x5
225x3
250x3
285x3
315x8
225x8
B) RDL:
135x5
185x5
215x10,10,10,10
C) Seated Leg Curl:
80x5
140x10,10,10,10
D) Decline Sit-Ups:
BWx10
BW+45x10,10,7,5
E) Decline Cable Sit-Ups:
BW+20x12
P.M.
16 Hill Sprints (15-16 Sec. Sprint / 44-45 Sec. Rest)
Notes: Since I have been visiting my Grandparents I have been going to the local gym that recently opened and today the gym owner showed me decline sit-ups with a cable and it felt really smooth and didn’t bang up the back of my head like the plates do because of the rope attachment that I used so I think that I will be using these instead of decline sit-ups with plates.
Friday 7/12/13
Cycle: 5
Week: 2
(A.M.) Overhead Press (3,3,3)
A1) Overhead Press:
45x5
75x5
95x3
110x3
125x3
140x5
A2) Weighted Chin-Ups:
BWx5
BW+45x6,5,4,4
B1) Overhead Press:
100x8,8,8,8
B2) DB Rows:
80x5
110x8,8,8,8
C1) Low Incline DB Bench Press:
65’sx5
80’sx12,12,10,9
C2) Seated Cable Rows:
130x5
165x12,12,12,12
D1) Cable Curls:
70x5
100x12,12,12
110x12
120x12
D2) Tricep Cable Push-Down:
60x5
70x12,12,10,10
65x12
Note: Damn my overhead press I WILL BEAT YOU!!!
Saturday 7/13/13
Total Rest
Sunday 7/14/13
8:00 A.M. - 5 Mile Run (40:43)
11:30 A.M. - 1 Hour Long Hike
5:00 P.M. - 1 Hour Long Bike Ride (Hard / Hills)
Notes: Active day today!
Monday
Cycle: 5
Week: 3
10:30 A.M. - Deadlift (5/3/1)
A) Deadlift:
135x5
185x5
225x3
275x1
315x5
355x3
405x6! 
B) Deficit Deadlift:
265x10,10,10,10
C) Front Squat:
135x5
185x3
195x6,6,6,6
D) Lying Leg Curl:
80x5
110x15
125x12,12,12
Hanging Leg Raises (With Straps):
BWx15
Weighted Planks:
BWx1 Min.
BW+45x1 Min.
BW+70x1 Min.
BW+90x1 Min.
12 Rower Sprints (20 Sec. Sprint / 40 Sec. Rest) (3000 M in 13 Minutes)
Notes: Today was HUGE!!! My percentages had me finally deadlifting with 4 plates and they felt amazing! Just last year around this time this was my 1RM and now doing them for 6 reps was incredible! On another note since I worked out with my friend today I decided to try weighted planks for my ab work. Footage of this momentous occasion is right bellow.
