10/24/09:
Bodyweight: ??, lighter
OH Press: 116.0lbs (3x4) [10:29] - meh, couldn’t get 5 even on the first set
Squat: 221lbs (3x5) - oops, just realized i was supposed to go to 226 today, still not easy though
DB Chest Press: 55lbs (14/12) - no improvement
Back Extensions: BW (3x20)
DB Rows: 55lbs (2x11) - not bad
SM Partial Incline Presses: 135lbs (1x4) - to chin, 5 woulda been to absolute failure i think
Dropped in strength all over. Bad sleep and even worse nutrition over the past 4 days due to Midterm. I also have two more midterms coming up next week, so I may have to skip a workout.
Back and glutes are a lot looser now after the massaging, but I have to keep at it.
10/26/09:
Bodyweight: 154.8lbs post-shit
Bench: 156.0lbs (3x6) [9:06] - hard
Squat: 226lbs (3x5) - pretty tough, took longer breaks than I should have
I am a little dejected that my bench press has taken a hit. I was making some good progress. I can’t do anything but suck it up though and keep at it. The bad nutrition last week probably caused my decrease in strength. I’ll remember this for next time (which is actually this week; midterms on Wed and Fri).
My left elbow was bothering me during bench press. This is why I skipped DB OH Presses. I skipped Abs because I was lazy lol. I don’t think my elbow will be a problem. I have had this injury before. Massage cures it right up.
Squats are getting tough. I might back down a little bit and up the volume. This worked well during the summer.
Short, disappointing workout.
10/31/09:
Bodyweight: Significantly lighter…
OH Press: 111.0lbs (3x4) [7:32]
Squat: 206lbs (3x5) - weight wasn’t heavy but this was tough nonetheless; my work capacity has plummeted
DB Chest Press: 55lbs (2x12) - hard
Deadlift: 136lbs (1x15)
BB Rows: 96lbs (2x15) - some cheating at the end
Strength drop again due to having midterms and not sleeping and eating at all lol. I have lost a pound.
I’m switching to BB rows as I feel it hits my back more.
There should be no setbacks for a month, until the first week of December or so when there are finals.
11/02/09:
Bodyweight: 156.0lbs waking up pre-shit
Bench: 156.0lbs (3x5) [8:11] - meh, -10lbs, fuck
Squat: 226.0lbs (3x5) - hard because of short breaks
DB OH Press: 35lbs (2x11) - good form first set, had to cheat second set on later reps, can repeat next time for 2x11
Decline Abs: +75lbs (1x18) - tough
DB Curls: 7kg (2x14) - some prehab/rehab for the elbow
Ate a lot over the weekend, seemed to help on squats.
11/04/09:
Bodyweight: Heavier! (??)
OH Press: 116.0lbs (5/5/4); 95lbs (1x10) [16:10] - did that extra set because i failed the last rep
Squat: 231lbs (4x5) - didn’t keep time, long breaks so i added another set, got deep on these
DB Chest Flies: 25lbs (2x15) - last 5 on second set were very tough, bad form
BB Rows: 96lbs (15/12) - first set of 15 was bad, forgot to lower all the way for the first 10 reps lol
Left elbow near the bicep is sore. I thought I fixed the injury with massage a week or two ago, but it came back. Have to keep at the massage.
Coming back strong in squats!
Eating is ftw. I have regained strength quickly because of it. And I’m going to start eating a lot more and actively trying to gain weight. I’ve been sort of gaining weight slowly, but once I get my lifts to perhaps Squat 250 3x5, OH Press 120 3x5, & Bench 170 3x5, I’m going to start packing on the mass… barring injury of course, because that’s always a possibility for me. =/
11/06/09:
Bodyweight: ??
Bench: 161.0lbs (3x5) [10:02] - sorta hard
Squat: 236lbs (3x5) - hard
DB Chest Press: 55lbs (13?/12?) - fucked up counting in both my sets lol
Deadlift: 146lbs (1x15) - tough
DB Curls: 7kg (1x20) - rehab elbow
Left elbow aggravated a lot by squats. I’ve been doing massage and it has helped but I need to do more. Surprisingly, the DB Chest Presses didn’t aggravate it at all.
11/09/09:
Bodyweight: 156.0lbs waking up pre-shit, down a pound 
OH Press: 116lbs (1x4) - no good today
Squat: 241lbs (3x5) - not as hard as i had anticipated
BB Rows: 106lbs (3x9)
Decline Abs: +75lbs (1x20)
OH Press failure today. Last time I hit 116lbs for 5/5/4. I lost weight and didn’t eat enough before coming in today, so that certainly didn’t help. I also have an edema in my left elbow from massaging that too much lol. It was worth it. I was pain-free for the first time today. The swelling will go down soon.
Squats were surprisingly good considering my failure in Presses. 246lbs on Wednesday will be a challenge though.
Midterm tomorrow, but after that there will be 3-4 weeks of dedicated training and eating. FTW.
11/11/09:
Bodyweight: 158.5lbs waking up pre-shit, thanks pizza and whey
Bench: 166.0lbs (3x5) - 5+ min breaks; elbow felt funny at the bottom again
Squat: 245lbs (5/4); 225lbs (7) - fail, but it’s okay
DB OH Press: 35lbs (2x12) - form pretty good today
Deadlift: 156lbs (1x15)
Long breaks on bench and didn’t keep time, but at least I’ve gotten back to where I was a couple of weeks ago.
Going down on squat next time and upping the volume, 236lbs 4x5 sounds good.
No exams for a while. Time to eat lots and lift heavy.
11/13/09:
Bodyweight: ??
OH Press: 116.0lbs (3x5) - first break was too short, as a result I had to take a long second break
Squat: 236lbs (4x5) [knee sleeves] - surprisingly easy, plenty of bounce out of the bottom on most or all reps
DB Chest Press: 55lbs (13/11) - no good, haven’t moved up on this in forever
BB Rows: 116lbs (3x6)
My left elbow was bothering me again. It is actually lowering the bar that bothers it, on both OH and Bench press. I can press just fine, but lowering the weight aggravates it. Also, my left quad felt tight today and perhaps more importantly, the lateral portion of my knee joint has been aching when I am squatting. I have had all of these injuries before and I know how to take care of them though, so I have to do that today and tomorrow. I am considering taking Sunday off. I have to see how my rehab progresses.
I “forgot” to do Abs lol. Next time.
Satisfied with today’s workout.
11/16/09:
Bodyweight: ??, woke up in the middle of the night to drink a shake cuz i was down in weight and couldn’t go back to sleep LOL, had to take a caffeine pill to get through this workout
Bench: 171.0lbs (3x5) - about 6-min breaks, didn’t keep time; heavy
Squat: 246lbs (3x5) [knee sleeves] - yay; heavy but doable
DB OH Press: 35lbs (13/12+1) - push-pressed last one
Deadlift: 166lbs (1x15) - went up pretty good until #12, then had to take breathers to finish the last 3
DB Curls: 8kg (1x28?) - might have counted incorrectly, i didn’t know i could do 28 reps with this weight lol
I felt a little tweak in my sacrum area when I was deadlifting on the way up for perhaps the first 6 reps. Then it went away when I got my hips lower. Hopefully it’s nothing…
11/18/09:
Bodyweight: ??, significantly heavier for sure
OH Press: 121lbs (4/3); 96lbs (12) - PR +2 reps for 96lbs
Squat: 251lbs (3x5) [knee sleeves] - very long second break, 10mins perhaps, due to talking to someone
DB Chest Press: 55lbs (13/12) - tough, meager improvement of +1 rep
BB Rows: 106lbs (3x10) - last 5 reps or so were tough to bring to stomach, had to cheat
Decline Abs: 80lbs (19)
11/20/09:
Bodyweight: 158.0lbs waking up pre-shit IIRC
Bench: 176lbs (5); 156lbs (2x7) - 176lbs was extremely tough, had to elevate my hips a little to push through that last rep but I don’t think my ass left the bench; had a serious pump going on after the 3 sets
Squat: 256lbs (5/5/4) [knee sleeves] - not bad, long 2nd break of ~7mins
DB OH Press: 35lbs (13/“12”) - push-pressed reps 10, 11, & 12 on the 2nd set, 1st was easy though actually, i probably need to take a longer break
Deadlift: 176lbs (“15”) - the first 9 reps went up one after another, but then i had to keep pausing (long pauses) to finish the remaining 6; very tough
Forgot to do DB curls. Also, I hate faggots who don’t put their fucking weights back. Fuck them.
11/23/09:
Bodyweight: ??
OH Press: 121lbs (5/4); 96lbs (11) - +1 rep on 1st/2nd sets, but -1 rep with the 96lbs
Squat: 246lbs (4x5) [no knee sleeves] - long breaks, ~6mins or greater; hard, got easier as sets went on though
DB Chest Press: 55lbs (2x13) - not TOO bad for a PR
Decline Abs: +80lbs (20)
BB Rows: 116lbs (3x7) - not bad, sort of easy actually
DB Curls: 20lbs (1x14)
Significant increase on OH press with the 121lbs, but I would have thought I would get 96lbs for AT LEAST 12 reps.
Warming up with squats I kept feeling some minor pain at the bottom of the squat in my right sacrum area. I believe this was because when I was warming up I was squatting with my hips shoved back and using a lot of posterior chain. I squatted my work sets with a knees-forward quad-dominant technique though, and I didn’t experience the pain anymore. It’s obvious I have to do some massage there.
I’m going to start logging whether or not I wear my knee sleeves. I didn’t expect 246lbs to be this difficult. Perhaps my knee sleeves have added more than I thought. I have worn knee sleeves my past few workouts. This is the first time I have squatted 246lbs without them. Or it could just be an off-day. I gotta see.
11/25/09:
Bodyweight: 158.4lbs waking up today pre-shit
Bench: 176lbs (2x5); 156lbs (1x8) - 176lbs was very hard and tough, barely got the last rep of that; shoulda attempted 9 on 156lbs but I didn’t have a spot
Squat: 256lbs (4); 251lbs (4); 226lbs (6) [no knee sleeves] - bad, bad, bad; shitty form as well
DB OH Press: 35lbs (1x13) - I was tired, so I didn’t do another set
Deadlift: 181lbs (“1x15” = 3x5 with short breaks lol)
DB Curls: 20lbs (1x10) - hammer-style
Bleh.
edit:
New Program:
OH Press 4x5, 4x5 Squat, Rows, Heavy Triceps (elbow sleeves)
Bench 4x5, 1x15 Deads, Volume Biceps, Heavy Leg Press, Abs
11/27/09:
Bodyweight: 157.6lbs in the morning post-shit
OH Press: 116lbs (4x5) [used a lighter bar =/] - hard but doable, 5+min breaks
Squat: 251lbs (5/4) [no knee sleeves]- 5-min break, first set seemed easy, I thought I would be able to get at least 5/5/4 tbh; quad tightened up after second set so I didn’t pursue a 3rd
BB Rows: 121lbs (3x7) - surprised I got this
DB Curls: 20lbs & 10lbs - didn’t really count reps
Skipped abs because they’re hard and I’m lazy, lol.
I’m gonna skimp out on the tricep accessories and leg press for some time for 2 reasons. #1 is my left elbow and left quad are bothering me. I figure 4x5 is good enough. #2 is because of finals.
I’m also going to maintain my weight at 159lbs until after finals. Eating is too much work.
11/30/09:
Bodyweight: ??
Bench: 171lbs (5); 166lbs (5/5/5) - used a different, probably heavier, bar; 5-min breaks I’m guessing
Deadlift: 186lbs (“1x15” = 3x5 with short breaks)
Pullups: BW (6/5/4) - should have taken longer breaks
Decline Abs: 85lbs (19) - used a different decline, was more flat
I discovered my gym has a T-bar row machine. Could be useful.
The left quad is considerably less tight. I am seriously considering switching to my Converses and squatting to parallel only. I want to move more weight and strengthen my posterior chain.
12/05/09:
Bodyweight: 158.2lbs waking up pre-shit
OH Press: 116lbs (4x5) [same bar] - longer breaks than last time, was harder as well
Squat: 231lbs (4x5) - tough, 4-min breaks
Barbell Rows: 136lbs (3x5) - had to cheat a little on the 5th reps of each set
Abs: +80lbs (1x20) - getting easier
Hammer DB Curls: 20lbs (13)
I didn’t work out on Wednesday because of a Midterm. Poor nutrition and sleep these past few days.
I have changed my squat stance and style. I only go to parallel now and also now squat in flat Converses as opposed to weightlifting shoes. I want to move more weight. 230lbs was surprisingly tough though. It is probably because of my new stance as well as less-than adequate nutrition and sleep.
12/07/09:
Bodyweight: ??
Bench: 171lbs (1x5); 166lbs (3x5) - harder than last time and I also took longer breaks
Deadlift: 191lbs (1x15) - 8+7; felt my back rounding on quite a few of them
Pullups: BW (5/5/4) - I need to take longer breaks between sets, I get impatient
Hammer DB Curls: 15lbs x failure
Leg Press: 8*45lbs (3x4) - I need to do a better job of keeping my lower back from rounding on these
12/09/09:
Bodyweight: 159.0lbs waking up pre-shit, only slept 6 hours though
OH Press: 118.5lbs (4x5) - kept decreasing break times, 5 to 4.5 to 4-min breaks; good stuff
Squat: 236lbs (4x5) [used lighter bar] - 4+ min breaks; sort of hard
Rows: 130lbs (7/6/6) - hard to keep form
Decline Abs: +85lbs (20) - not bad
I started taking Green Mag creatine two workouts ago (this makes 3). It could be helping.
Finals are fucking me up.
12/11/09:
Bodyweight: 158.5lbs waking up pre-shit
Bench: 168.5lbs (5); 166.0lbs (5/5/5) - goon spotter on the last set helped me with the last 2 reps, I probably could have gotten them without his help
Deadlift: 196lbs (10+4+1) - shitty bar, grip kept slipping
My bench press is not moving up. I think it’s due more to lack of sleep and nutrition though.
I cut it short because I wanted to go home and study for finals.