7-15-09, Press, Deload.
Press:
95x3x7 (Or something like that.)
Incline DB Press:
55x3x10
Non supported DB Row:
60x8
70x8
80x8
Still deloading. Worked up to 225x8 squat, 315x6 (?) deadlift. Blah blah. Today I’ll work up to 225x3 or 4 on the bench.
Press, 7-22-09
Press:
85x10
100x5
115x5
135x5
155x11
Lat Pulldown, wide grip:
12x8
14x5
Pullups:
7
Seated DB Press:
55x10
65x6
70x13
EZ-bar Curls:
70x10
90x6
100x10
Machine Dips:
180x12
270x8
320x8
Facepulls:
180x2x15
180x10
7-24-09
Deadlift:
135x10
225x5
315x3
375x12
BB Rows:
155x10
190x6
210x10
Leg Press:
360x10
450x7
540x15
Happy with the deadlifts.
7-26-09
Bench:
45x15
135x12
175x4
195x5
225x5
255x11
T-Bar Rows:
180x10
225x6
270x8
Close Grip Bench:
135x12
185x7
225x8
Seated DB Curls:
25x10
30x7
35x12
DB Flies:
35x2x10
Cuban Presses:
50x20
I don’t like the T-bar rows; I’m just not “feeling” them. I like being able to get a good scapular retraction & range of motion, and … that’s not happening. Doing seated rows next time.
7-29-09
Squat:
145x10
225x6
270x5
315x5
355x11
DB Step Ups:
35x3x8
Decline situps:
10
bw + 10x6
bw + 25x7
Felt good squatting. I wasn’t leaving without hitting 11 reps, and damnit, I did.
My knee felt fine; and now feels fine.
However … (sigh) … my left hip now hurts. There is pain, almost debilitating, when I go to cross my left leg over my right with my tibia parallel to the floor. It feels better once I place it into that position with my hands. Popped 4 Tylenol before squatting. There was no pain during my workout.
7-31-09
Press:
45x10
85x8
105x3
135x3
155x3
165x7
I messed this up. Weights should have been 125, 145, 160. Oops. 
DB Shoulder Press:
55x10
65x6
75x11
Lat Pulldown:
8x11
10x7
Pullups:
bw + 5x8
Tricep Pushdowns:
160x10
180x6
200x11
Seated DB Curls:
25x8
30x6
40x7
No PR on the press. I did exactly as the same as last time. PR’s on all accessory work. I’m particularly happy with the pullups and tricep pushdowns. I used the whole stack on the pushdowns, which was cool.
8-5-09
Bench:
135x15
185x5
210x3
240x3
270x9
Seated Cable Rows:
?x10 (I forget)
?x6
plate 13x16
CG Bench:
185x10
205x6
230x9 (Failed on 10th!)
Cable Curls:
I forget. Was whatever the guy before me happened to have on the stack. Then whatever the next guy changed it to. 10,10,7 reps.
Cuban Presses:
55x20
DB Flies:
40x10
40x8
I’ll take it.
8-9-09
Uhm, kinda been slacking. Gonna do squat workout tomorrow, then resume alternating lifts on wednesday.
Press:
45x15
85x8
115x3
135x5
155x3
170x6
Lat Pulldown:
plate 9x10
plate 11x6
Pullups:
bw + 10x8
Tricep Straight Bar Extensions:
plate 7x10
plate 9x6
plate 10x12
Super setted with …
Seated DB Curls:
25x10
35x6
40x9
Well… I PR’d on my pullups & curls (lol). Looks like my press stalled this wave. Not worried about it.
8-10-09
Squat:
135x10
225x8
305x3
340x3
375x8
DB Step ups:
40x2x10
40x8
Cable Ab Pulldowns:
plate 7x20
plate 8x2x10
8-12-09
Deadlift:
135x10
225x8
315x3
355x3
405x9
Leg Press:
5 platesx10
6 platesx8
7 platesx12
BB Row:
165x8
195x6
220x7 (Last one looking kinda ugly.)
Uhm. Cool.
8-14-09
Bench:
45x15
135x10
185x3
225x5
255x3
285x6
WG Lat Pulldown:
plate 10x10
plate 12x6
Pullups:
bw + 15x7
15 sec rest
bw + 15x1 sloppy cheated rep.
CG Bench:
175x10
205x6
235x9
Face Pulls:
180x15
200x2x10 (last few reps of last set were a tad sloppy)
DB Hammer Curls: (I’m so weak at these!)
35x10
40x6
45x5 (Bwahahaha, pathetic. No wonder I have trouble kicking DB’s up when doing shoulder presses!)
Ok bench performance. Great CG bench performance. Happy with my back work. My biceps and forearms are pathetically weak.
I ate like shit last night (very little) and drank 10 beers. And I hardly never drink. I’ve also started to cut calories, to drop down to 215 by contest time. Those things considered, I’m happy with today.
8-17-09
Squat:
45x15
135x10
225x8
275x1
315x4
355x2
405x6 Hell yeah!
DB Step Ups:
50x3x8
Decline Situps:
10
bw + 10x7
bw + 30x6
Very happy. I got video of this one. 
8-17-09
405x6
8-19-09
Deadlift:
135x10
225x8
300x3
330x5
375x3
420x3 (Took it easy, even though technically this is a 3-rep PR by 5 lbs! lol!)
Leg Press:
4 platesx8
5 platesx5
6 platesx5
7 platesx5
8 platesx5
BB Row:
165x8
190x6
225x8
Yep. I love this program. This concludes my third wave. Deload time!
8-21-09 Deload
Incline Bench:
45x15
135x10
175x6 (Feelin’ kinda heavy …)
195x5 (Feeling heavy …)
Chinups:
3
3
bw + 45x3 (Not near failure)
Military Press:
85x10
75x15
Pinwheel Curls:
35x10
50x8
60x4 (Gee, my forearms are weak.)
DB Curls:
40x10
Incline felt heavy today, left shoulder felt a little “funny.” I was drinking last night again, though, and hardly ate.
8-26-09
Bench:
135x10
185x2
200x5
230x5
260x8
Underhand Lat pulldown:
plate 11x10
Chinups:
6
bw+15x8
Incline Bench:
135x10
185x6
225x3
Ugh. Terrible day.
I’ve been eating very poorly the last week. I expected to actually have lost weight, but I didn’t.
Meh. It happens.
8-28-09
Deadlift:
135x10
225x8
295x5
340x5
385x6
Leg Press:
450x5x10
BB Rows:
155x5x10
Felt ok during warmups. Lost balance on my first rep of my deadlift (too excited!), and just felt like crap after that. Cut it short. I probably wouldn’t have gotten more than 9, which is crap, given I’ve done 405x9.
Last two weeks of eating shittily has caught up to me; along with the drinking. I’m very sunburned, from a day at the beach monday; my chest is swollen. Meh. Hopefully next week goes better.
Decided to do some volume on the accessory this wave. Felt good doing the 5 sets of 10 today.
8-30-09
Press:
45x20
85x10
100x3
125x5
140x5
155x10 (Best is 11. But that’s ok, because my other lifts sunk bad, so this is actually good.)
DB Rows:
105x5x10
Smith Seated Shoulder Press:
135x10
155x10
175x2x10
175x8
Cable Tricep Extensions:
180x3x12
Supersetted w/
DB Curls:
40x3x10
Shrugs:
315x20
365x10
405x10
Felt much better today. Enjoying the 5 sets of 10. Friggin’ seated presses were tough, haha!
9-2-09
Squat:
290x5
325x5
365x10
Good Morning:
135x10
145x10
155x3x10
Hack Squat:
320x3x10
Whew. Last rep of the squats was pretty tough. I feel like 10 reps for 365 would give me 405 for 6. Definitely PR for a 10 rep set though.
My strength came back (rest and protein!), so I’m happy.
Hack squats were particularly difficult. Knee was a bit sore doing them (I also took off my TK knee sleeves), but it felt better if I actively “spread the platform” with my feet, as if doing barbell squats.