11-18-2009
bench
140x5
152.5x5
161.25x8
pullups
4,4,4,4,4,4,4,4,4
i’ve also been jogging daily, getting back up to the point where i can jog 3 miles continuously. i’ve also been eating less (mainly cut out the fluff, making sure i still get in the same protein) in order to lose some fat to make pullups and running easier.
11-20-2009
squats
260x5
275x5
295x10
I left a bit in the tank, probably two or three reps. I didn’t want to destroy my legs as I’m trying to get my run times lower though, and I want to see if finishing off with some in the tank will help me improve.
11-21-2009
press
95x5
100x5
107.5x9
pullups
7,6,5,6,6
getting better at pullups. also happy with press. overall good start to this cycle. mainly concerned with my deadlift
11-23-2009
deadlift
275x3
295x3
315x7+1 (spent 30 seconds getting some water from the water fountain and went and got one more)
pullups
1,2,3,4,5,6,6
grip seems to be the limiting factor on my deadlift lately. Maybe I should start using mixed grip? I still use double overhand.
My quads are still incredibly sore from my squat day on monday. My legs never got this sore when I squatted 3 days a week. I’m considering doing some light warming up with squatting every day at the gym before my main lift just because it may prevent DOMS. Something like working up to 275x5 every day for one set before the rest. It may keep my quads used to the stress from squatting so they aren’t fried all weekend.
11-25-2009
bench
150x3
160x3
170x3
170x3
shitty day. my wrist felt like there was a pinched nerve in it on my first set so i bailed before i even got close to being done. second set i just racked it because i felt terrible.
11-27-2009
squat
275x3
295x3
315x8
didn’t clip the weights. had to stop my set as they started sliding off and i didn’t want any catastrophes. I probably had at least 3 more reps but I’ll make sure next week is a winner. I’ll make sure I get a bar that doesn’t allow the plates to slide around or I’ll just stop being weird and clip my weights.
I found my journal I lost with my first entries.
3-9-09
squat 225 3x5
bench 120 3x5
deadlift 215x5
dips 3x5 with 20lbs assistance on assisted machine
3-11-09
squat 225 3x5
press 70 3x5
assisted (20lbs) chins 3x5
I just hope I can put up much much higher numbers by 3-9-10 
http://images.t-nation.com/forum_images/3/7/372bd_ORIG-skinny.jpg
145lbs here. never touched a weight before
I’m 185lbs in the picture below, which is from about two weeks ago.
2
11-28-2009
press
100x3
105x3
115x6
chins
11,9,7
first time in a while getting over 10 chins@
11-30-2009
deadlift
260x5
295x3
330x6
chins
11,9,8
12-2-2009
bench day
squats
225x5
315x3 (doing light squatting on wednesdays to hopefully circumvent terrible DOMs from fridays)
bench
140x5
160x3
180x4
115x10x5 (30s rest between first 3 sets, 1 minute rest between last two)
messed around with some pullups, too spent to really do anything constructive or worthwhile
haven’t updated in a while. i need to keep at it as I like referring back to this thread to check my progress
12-16-2009
bench
145x5
155x5
165x8
135x10x4
115x13
8 felt good. I’m going to start eating a lot more again as I feel that my lifts were all stalling due to not focusing on food enough. I always do better in my lifts when I’m eating a lot and drinking milk.
12-26-2009
press
105x3
110x3
117.5x6
80x10x5
12-28-2009
deadlift
265x5
305x3
340x4
365x1
385x1(PR+ 20lbs)
400x0
385 came up easily. I always use double overhand grip for everything but for my 385 pull i used mixed grip. i tried 400 but couldn’t quite get it off the ground. should have made a more conservative increase to 390 or 395 but I’m happy.
1-4-10
bench
155x5x7
deadlift
315x1
365x1
405x1(PR+20lbs)
curls
80x5x3
60x10x2
yesss! first time i’ve pulled over 400!!