Wed, Oct12 2011
Rack Pulls - 485x1x15
Standing Mils - 170x1x15
Thurs, Oct13 2011
Bench - Warmups then 215x5x5
Leg Press - Sets of 5 to 5pps
Cable Rows - Worked up to 165x2x5
Dips - 25x5x5
Fri, Oct14 2011
Rack Pulls 505x1x3
Standing Mils 175x1x3
Sun, Oct23 2011
Bench
Worked up to 5x3@245
Tricep work - Cables
Face Pulls - Cables
Front Squats - PAW
Mon, Oct24 2011
Rack Pulls - 505x1x7
Standing Mils - 175x1x7
Shrugs - 225x10
Tues, Oct25 2011
V-Squat - sets 5 5 to PAW
Bench - 195x7x5
Close Grip Bench - 145x10x5
HS IsoRow - PAWx7x5
Wed, Oct26 2011
Rack Pulls - 505x1x9
Standing Mils - 175x1x9
Shrugs - 175x10
Thurs, Oct27 2011
Leg Press
Sets of 5 to 5p+25ps
Bench
Bar x bunch, 95x5 135x5 185x5 225x5x4 225x13
HS Iso rows and Pulldowns
3x7 each
skulls
5x10
Fri, Oct28 2011
Rack Pulls - 505x1x11
Standing Mils - 175x1x11
Shrugs - 175x10
Sat, Oct29 2011
Rack Pulls - 505x1x13
Standing Mils - 175x1x13
Shrugs - 175x10
Sun, Oct30 2011
HS V-Squat
Bunch of sets of PAW. However, hip starting to feel better
Bench
Bar x bunch, 95x5 115x5 135x5 185xc 215x3 250x3x4 250x7
Facepulls and Tricep work via cable
Lots o sets of 10 reps
Mon, Oct31 2011
Rack Pulls - 505x1x15
Standing Mils - 175x1x15
Tues, Nov1 2011
Box Squats - Worked up to 185x3
Bench - 200x7x5
Dips - 25x5 35x5 45x5 55x5 70x3
Cable Rows - 160x7x5
Got a huge kick out of watching some jackholes doing quarter-squats with BANDS!!! A buddy of mine, after the obligatory sarcastic congrats, bangs out 315x3, deep, with no warm up. And that’s when the sulking started!!!
Wed, Nov2 2011
Rack Pulls - 525x1x3
Standing Mils - 180x1x3
Trap Bar Shrugs - 185x10
Thurs, Nov3 2011
Leg Press - Worked up to 5p+35psx3x2
Bench - 95x5 115x5 135x5 185x5 225x5x4 225x16
Pullover Skulls - 70x7x5
Some Chins - not many though!!!
Fri, Nov4 2011
Rack Pulls - 525x1x5
Standing Mils - 180x1x5
Trap Bar Shrugs - 185x10 Sun, Oct30 2011
Sat, Nov5 2011
Rack Pulls - 525x1x7
Standing Mils - 180x1x7
Trap Bar Shrugs - 185x10
Sun, Nov6 2011
HS V-Squat
Bunch of sets of not so PAW.
Bench
Bar x bunch, 95x5 115x5 135x5 185x3 225x3 255x3x4 255x7
Facepulls and Tricep work via cable
Lots o sets of 10 reps
Mon, Nov7 2011
Rackpulls - 525x1x9
Standing Mils - 180x1x9
Trap Bar Shrugs - 185x10
Some ab and mobility work…some.
Those are some really heavy rack pulls. What height do you do them at?
[quote]JoeGood wrote:
Those are some really heavy rack pulls. What height do you do them at?[/quote]
Not too impressive considering they are above the knee. Pulling from below that,including the floor, is literally a pain in the back. It does enough to strengthen my back without hurting other shit. Too old to be doing any more damage. On that note…
Tues, Nov8 2011
Box Squats - worked up to 225x3x4, then 245x1 275x1. All solid…thank God!!! Me and a bud were monopolizing the rack and for some reason, the half-squat studs didn’t want to work in!!!
Bench - 205x7x5
Dips - BW 25x5 35x5 45x5 70x5 80x3
Cable Rows - 165x7x5
Thurs, Nov10 2011
Leg Press - Worked up to 5pps x5 6pps x3
Bench - 95x5 115x5 135x5 185x5 230x5x4 225x16
Pullover Skulls - 70x8x5
DB Rows - 85x7x5 85x15
Squats looking good RG. For some reason the leg press kills my knees…
[quote]JoeGood wrote:
Squats looking good RG. For some reason the leg press kills my knees…[/quote]
I know what you mean. I have to be sooo deliberate when I do them. I actually look kinda funny. However, pain free is so much more important. And besides, considering all the baggery I see going on at my gym, I don’t really look THAT silly!!!
Fri, Nov11 2011
Rack Pulls - 525x1x11
Standing Mils - 180x1x11
Trap Bar Shrugs - 185x10 Sun, Oct30 2011
Sat, Nov12 2011
Rack Pulls - 525x1x13
Standing Mils - 180x1x13
Trap Bar Shrugs - 185x10
Sun, Nov13 2011
HS V-Squat
Worked up to 2 plates and a 35 on each side for 3x2
Bench
Bar x bunch, 95x5 115x5 135x5 185x3 225x3 260x3x4 260x7
Close Grip Bench - 155x10x5
HS Pulldown and HS Row - 95 per side x7x5
Mon, Nov14 2011
Rack Pulls - 525x1x15
Standing Mils - 180x1x15
Trap Bar Shrugs - 185x10
Tues, Nov13 2011
Box Squat
Worked up to 200x5x5. Called it a deload (shoulders were slightly achy) and took a break till…
Sat, Nov19 2011
Bench - Worked up to 265x3x4…wasn’t sure about these…then 265x7…apparently I was sure 
Rope Tris (Pushdowns and overhead extensions) x10x5 each up to 80#
Facepullsx5x10 up to 80#
Seated Cable Rows - 160x8x5
Sun, Nov20 2011
Box Squats - worked up to 225x3x10
GM’s - 135x5x5
Weighted Side bends…or whatever they are called - 85x10x5
Hammer Curls - Some reps/sets of some weight
Pullovers - 70x8x5
Mon, Nov21 2011
Had a phone interview today. It went better than I anticipated as I have a second, in person interview on the 28th. Foot in the door kind of job at an IT company. I just keep on praying
Standing Mils - 185x1x3
Tues, Nove22 2011
Bench - worked up to 212x7x5
Dips - worked up to 85x5
Dumbell Rows - 85x9x5, 85x5
HS Pulldowns - sets of reps - did these so me and a bud could watch the band-using half squatters ‘train’ without too overertly riduculing them. We are getting better.
Wed, Nov23 2011
Standing Mils 185x1x5
Thur, Nov24 2011
Happy Eat Yourself Into A Coma Day…aka Thanksgiving GO LIONS!!!
Box Squats - worked up to 175x7x5
GM’s - 135x3 145x3 155x3 165x3 175x3
Weighted Side bends…or whatever they are called - 75x10x5
Hammer Curls - Some reps/sets of some weight
Pullovers - 75x8x5
Shrugs 3x10