Sat, Nov26 2011
Bench - Worked up to 275x2 felt ‘right’ so 295x2…still good, so 315x1 Nailed It!!!..then 275x2, 275x3 It was a good day!
Rope Tris (Pushdowns and overhead extensions) x10x5 each up to 80#
Facepullsx5x10 up to 80#
Standing Mils - 185x1x7
Chins - a few sets
Sun, Nove27 2011
Box Squats - worked up to 200x5x5
GM’s - 145x5x5
Weighted Side bends…or whatever they are called - 75x10x5
Hammer Curls - Some reps/sets of some weight
Pullovers - 75x9x5
Shrugs 4x10
Wed, Nov30 2011
Box Squats 175x7x5
GM’s - Worked up to 180x3
Bench - 225x5x4, 225x18 PR
Done!!!
Sat, Dec3 2011
Bench - 255x3x4, 255x7…slight pec strain
Lots o tricep and upper back work.
Geebus Rug, 225x18 ! Nice!! And congrats on 315!
Good lifting. So what’s with the name change?
[quote]cavalier wrote:
Good lifting. So what’s with the name change?[/quote]
I’m just a sucker for sound bites.
Sun, Dec4 2011
Box Squats 3’s - 225x3x4, 225x5
GM’s - 150x5x5
Pullovers - 80x5x5
Sidebends - 80x10x5
Shrugs - 225x10x5
BB Rows - 135x5x5
[quote]OldGoat wrote:
Geebus Rug, 225x18 ! Nice!! And congrats on 315![/quote]
I have this odd goal of 225x25. Don’t know why, it just sounds good.
Thurs, Dec8 2011
Box Squats - 185x7x5
GM’s - 135x3 155x3 175x3 185x3x2
Pullovers - 80x6x5
Sidebends - 80x10x5
Thata s lof of freaking reps at 225 dude.
Dec10 2011
Bench 5’s
225x3x4, 225x5 Slight pec strain. Did triples instead
Standing Mil - 185x1x9
Pushdowns, extensions, facepulls, cable rows, and hammer curls - sets and reps
Mon, Dec12 2011
Box Squats - 200x5x5
Pullovers - 80x7x5
GM’s - 155x5x4
Sidebends - 80x10x4
Was feeling ‘odd’ so I called it a day cuz last time I felt ‘odd’, I ended up in the ER with dehydration and heat exhaustion. A bit weird for Dec.
Tues, Dec13 2011
Bench - 200x5x4, 200x7
Close Grip Bench - 155x10x5
Dumbell rows - 50 reps@90#
HS PUlldowns - sets and reps
Standing Mil - 185x1x11
A hallmark moment - 3 out of 5 guys deadlifting BADLY - the 2 guys plus a trainer (a pretty good one actually) telling them they EXACTLY what they are doing wrong…and they know what it is as well…and these 3 still have the ‘deer in the headlights’ look in their eyes!!!
If I didn’t deadlift badly I wouldn’t do it at all.
Those milies are no joke dude.
225 for 18 is allot of reps nice work
I like the consistensy of all the box squat and GM
nice work
people at this gym deadlift in the smith- Im serious
[quote]kmcnyc wrote:
225 for 18 is allot of reps nice work
I like the consistensy of all the box squat and GM
nice work
people at this gym deadlift in the smith- Im serious [/quote]
I’ve seen that!!! I still haven’t come up with a name for that one yet.
Fri, Dec16 2011
Another crappy squat day. Numbers not important. For whatever reason I felt like shit again. Maybe its the time of day. Afternoon session again. We’ll see Sunday as I go in the morning.
Sat, Dec17 2011
Bench - 260x3x4, 260x5
Chins - 3x5
Single arm cable rows, facepulls, pushdowns, overhead extensions Worked up to 80x10 for each
Some hammer curls, you know, for the ‘peak’ 
Sun, Dec 18 2011
Much Better Squat Day
Box Squats - 235x3x4, 235x5
Shrugs - 245x10x5
BBRows - 155x5x5
Leg Press - Worked up to 6ppsx5
GGHR and backraises
Tues, Dec20 2011
Bench - 205x7x5
Close Grip Press - 165x10x5
Krocs - 90x10x5
Standing Mils - 185x1x13
BB Rows - 155x5x5
Iso Pulldowns - 2p+15psx7x5