6-28-15
S,ST,ME,BS,W
Stationary Bike, 45 min, Level 5,6, RPM 105, HR 120-130
Stretch, Mobility, Prehab
Trap Bar Deadlift 2x5 235 lbs
alternated w/
Chinup 2x5
Incline Press 2x5 155 lbs
alternated w/
Barbell Curl 2x5 65 lbs
Ab Wheel 2x5
6-29-15
S,SP,BS,NW,AL,MJ
Stationary Bike, 45 min, level 9,8, RPM 105, HR 140-150
Stretch, Prehab, Mobility, Soft Tissue
Pullup 2x5 30 lbs
Incline Press 2x5 175 lbs
Barbell Curl 2x5 80 lbs
Trap Bar Deadlift 2x5 205 lbs
Ab Wheel 2x5
6-30-15
S,ME,TP,W
Stationary Bike, 45 min level 8,7, RPM 105, HR 140-150
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 2x5 175 lbs
Barbell Curl 2x5 70 lbs
Pullup 2x5 30 lbs
Trap Bar Deadlift 2x5 235 lbs
Ab Wheel 2x5
7-1-15
S,BS,W,BD,
Stationary Bike, 45 min, Level 8,7, RPM 105, HR 140-150
Prehab, Mobility, Stretch, Soft Tissue
Incline Press 2x5 175 lbs
Trap Bar Deadlift 2x5 265 lbs
Pullup 2x5 30 lbs
Barbell Curl 2x5 80 lbs
Ab Wheel 2x5
7-2-15
S,SP,BS,NI,F,WS,NW,AL,BE,MJ
Stationary Bike, 45 min, Level 9,10, RPM 105, HR 140-150
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 2x5 175 lbs
Trap Bar Deadlift 2x5 265 lbs
Pullup 2x5 20 lbs
alternated w/
Barbell Curl 2x5 45 lbs
Ab Wheel 2x5
7-3-15
PC,TP,NT,W,LG
Stationary Bike, 45 min, level 10,9, RPM 105, HR 140-150
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 265 lbs
Incline Press 2x5 175 lbs
Barbell Curl 2x5 60 lbs
Pullup 2x5
Ab Wheel 2x5
7-4-15
S,WS,TP,NI,F,BS,AL,X
Stationary Bike, 45 min, Level 9, RPM 105, HR 140-150
Stretch, Mobility, Soft Tissue, Prehab
Incline Press 2x5 175 lbs
Barbell Curl 2x5 70 lbs
Pullup 2x5 30 lbs
Trap Bar Deadlift 2x5 205 lbs
Ab Wheel 2x5
I’ve been trying to figure out what the “ME,SP,RL,X” etc is suppose to be.
I can’t seem to find an answer, of course this is just me being stupid.
Your still going strong and thats fantastic.
I see you have slightly different weights from time to time, can I ask what that is for?
Best regards, keep killing brother
7-5-15
S,W
Stationary Bike, 45 min, level 9,8, RPM 105, HR 140-150
Soft Tissue, Mobility, Stretch, Prehab
Incline Press 2x5 175 lbs
Pullup 2x5 40 lbs
Deadlift 2x5 225 lbs
Barbell Curl 2x5 75 lbs
Ab Wheel 2x5
Sam
There is no way for you to know what the letters mean, since they are abbreviations for certain things I am keeping track of. I will continue to add/remove things but as of now the abbreviations are as follows:
S=Sunny
CL=Cloudy
RN=Rain
SN=Snow
E=Energetic
SP=Additional Speed/Power workout
C=Additional Cardio workout
TP=Additional Tempo workout (Charlie Francis style)
GS=Additional General Strength workout
ME=Morning Erection
BS=Bad Sleep
NT=Negative/Violent Thoughts
A=Anxiety
NI=Negative Interaction
F=Fatigue
I=Illness
WS=Work Stress
BE=Binge Eating/Eating Junk
AL=Alcohol Consumption
X=Had Sex
W=Work
NW=Day off Work
GI=Intestinal Distress
BN=Took Benadryl For Sleep
SN=Stiff Neck
B=Feel Bouncy, Quick, or Springy
H=Hurt or Injured
D=Emotional Distress
As far as the changes in weights, if I feel my form is breaking down or not smooth and quick at a certain weight I’ll go down and work back up over the next few days, making sure the weight is moving quick and smooth.
Thanks for following along and for the encouragement!
Interesting.
It seems to me like if this program could go “up a notch,” you just did it, congrats I guess. I know it is just simple observation but, . .
It kind of reminds me of eastern European countries with their highly advanced formulas.
I can only expect your results to get better now (pressure in the form of encouragement, or vice versa.)
Stay strong.
7-6-15
S,SP,WS,NW,BE
Stationary Bike 45min, Level 8,9, 105 RPM, HR 140-150
Stretch, Mobility, Soft Tissue, Prehab
Trap Bar Deadlift 2x5 265 lbs
Incline Press 2x5 175 lbs
Pullup 2x5 30 lbs
Barbell Curl 2x5 75 lbs
Ab Wheel 2x5
7-7-15
CL,TP,WS,W
Stationary Bike, 45 min, Level 8, RPM 105, HR 140-150
Stretch, Mobility, Soft Tissue, Prehab
Trap Bar Deadlift 2x5 225 lbs
Incline Press 2x5 175 lbs
Pullup 2x5 40 lbs
Barbell Curl 2x5 70 lbs
Ab Wheel 2x5
7-8-15
CL,BS,NI,W,BP
Stationary Bike, 45 min, Level 10,9, RPM 105, HR 140-150
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 235 lbs
Incline Press 2x5 175 lbs
Barbell Curl 2x5 75 lbs
Pullup 2x5 30 lbs
Ab Wheel 2x5
7-9-15
S,SP,BE,AL,MJ,NW
Stationary Bike, 45 min level 8,9, RPM 105, HR 140-150
Stretch,Mobility,Soft Tissue,Prehab
Trap Bar Deadlift 2x5 265 lbs
Incline Press 2x5 175 lbs
Pullup 2x5 40 lbs
Barbell Curl 2x5 70 lbs
Ab Wheel 2x5
7-10-15
S,TP,CO,W
Stationary Bike, 45 min, Level 9,8, RPM 105, 140-150 BPM
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 205 lbs
Incline Press 2x5 175 lbs
Pullup 2x5 40 lbs
Barbell Curl 2x5 65 lbs
Ab Wheel 2x5
7-11-15
S,TP,F,NW,X,MJ,AC,CO
Stationary Bike, 45 min, Level 6,7, RPM 105, 120-130 BPM
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 235 lbs
Incline Press 2x5 155 lbs
alternated w/
Barbell Curl 2x5 50 lbs
Pull Up 2x5 20 lbs
Ab Wheel 2x5
7-12-15
S,CO,BE,W
Stationary Bike, 45 min, Level 10,9, RPM 105, HR 140-150
Trap Bar Deadlift 2x5 235 lbs
alternated w/
Pull Up 2x5
Incline Press 2x5 175 lbs
alternated w/
Barbell Curl 2x5 70 lbs
Ab Wheel 2x5
Stretch, Mobility, Prehab, Soft Tissue
7-13-15
S,SP,NI,CO,BE,AL,MJ,NW
Stationary Bike, 45 min, Level 9,10, HR 140-150, RPM 105
Stretch, Mobility, Soft Tissue, Prehab
Trap Bar Deadlift 2x5 205 lbs
Incline Press 2x5 175 lbs
alternated w/
Barbell Curl 2x5 50 lbs
Pull Up 2x5 20 lbs
Ab Wheel 2x5
7-14-15
S,TP,CO,W,MJ
Stationary Bike, 45 min, Level 9,10, RPM 105, HR 140-150
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 205 lbs
Pullup 2x5
Incline Press 2x5 175 lbs
alternated w/
Barbell Curl 2x5 50 lbs
Ab Wheel 2x5
7-15-15
S,CO,NT,W
Stationary Bike, 45 min, Level 9,10,8, RPM 105, HR 140-150
Incline Press 2x5 175 lbs
alternated w/
Barbell Curl 2x5 60 lbs
Pullup 2x5 20 lbs
alternated w/
Trap Bar Dead Lift 2x5 205 lbs
Ab Wheel 2x5
Soft Tissue, Stretch, Mobility, Prehab