3/21/11 Bench

Bench: 135x8, 185x5, 225x5, 245x1, 275x1, 295x1, 315x1, 325x1
Floor press: 225x5, 245x4, 275x3
Bunch of pendlay rows with 135




Need to start hitting my floor press hard.

3/15/11 Squat

Squat: 135x6, 225x5, 275x3, 315x3, 365x2, 385x4x2, 405x1
Some hip work and ab work.



Need to work on being more comfortable under heavy weights and work on keeping my knees out.

3/14/11 Bench

Bench: 135x8, 185x5, 225x5, 245x2, 275x5x3
then some rear delt, tricep and bicep work.

Back off intensity today for a bit of volume.. I was touching a little high today for some reason, so it was harder than it should of been.

3/11/11 Deadlift

Sumo deadlift: 135x8, 225x5, 275x3, 315x3, 365x1, 405x5(PR)
then a bunch of the good-girl machine



Didn't think I would get 5 on 405 after my first rep, it was kinda hard.. but I dug deep and finished the set. Next few weeks I will focus on full stop reps.

3/10/11 bench

Bench: 135x5, 185x5, 225x5, 245x2, 275x1, 295x1, 315x3x1, 300x1, 225x11
then some shoulder pressing and bicep work after




315 is officially easy for me on bench

3/8/11 Squat

Squat: 135x5, 225x5, 275x3, 315x2, 365x1, 425x1(20 pound PR)
Rack pulls(just below knee): 315x3, 365x3, 405x3
Hamstring curls: 120x3x8



fucking sank 425.

3/7/11 Bench

Bench: 135x8, 185x5, 225x5, 245x1(paused), 275x1(paused),295x1(paused),305x1(paused, 5 lb pr), 315x1(paused, 10 pound pr)
Super set 1: Incline DB press + rows: 90sx3x8
Super set 2: Rope pushdowns + curls: 62.5x3x8


Awesome PR, was smooth and quick, only thing that bothered me was when i was db pressing my right shoulder kept wanting to pop out of socket.

3/4/11 Deadlift

Sumo deadlift: 135x6, 225x5, 275x2, 315x2, 365x1, 405x3 (pr)
Hip adductor: a bunch



Ive never pulled 405x3 either before. yay.

3/13/11 Bench

Bench: 135x6, 185x5, 225x5, 245x2, 295x6x1
Curls: a bunch
Dips: bwx3x20
Seated cable rows: 210x3x8

3/1/2011 Squats

Squat: 135x6, 225x5, 315x2, 335x1, 365x3x2(set pr), 385x1 (easy)
3 inch deficit conv dl: 135x6, 225x6, 245x6

2/28/11 Bench

Bench: 135x8 185x5, 225x5, 245x1, 275x1, 295x1, 315x1
CG Floor press: 225x4, 245x4, 255x4
Lat pulldown: 160x8, 180x2x8



315 was pretty fast, small stall before lockout.

2/25/11 Deadlift

Sumo deadlifts: 135x8, 225x5, 315x2, 335x2, 365x8 (pr)

Pressed for time, can't belive I did 8 reps with 365.. Like.. Ive NEVER done even more than 1 rep of 365 even when I deadlifted 455.

2/24/11 Bench

Bench: 135x8, 185x5, 225x2, 245x1, 275x8x1, 275x2
W-Bar pushdowns: 80x8, 95x2x8 (omg whole stack pr)
Bunch of preacher curls.


the 8 sets of 1 on 275 was actually really easy.. so my last set I did two.. lolz.

2/22/11 Squat

Squat: 135x5, 225x5, 275x3, 315x2, 365x2x2 (second set second rep was a grinderrrrr)
Hamstring curls: 90x8, 100x8, 110x8


I attempted to do standing gms and it was so fail.

2/21/11 Bench

Bench: 135x8, 185x5, 225x5, 245x5, 275x3
Superset 1: DB Bench + DB Rows
100sx3x8 for both
superset 2: W-Bar Pushdowns / curls
Pushdowns: 65x8, 72x8, 80x8
Curls: 65x8, 72x2x8

Just had no energy for 275 it seemed. Next bench day im going to do as many sets of 275 as I can, just doing a single each time. Also forgot to log last DL workout, got 335x5 belted.

2/17/11 Bench

Bench: 135x10, 185x5, 225x2, 255x1, 275x1, 295x1
Paused Bench: 225x6
Dips: BWx2x20, 70x6
Cheat curls: 135x4
Strict curl: 135x1
Superset:
rope pushdowns/curls
65x3x10 for both

2/15/11 Squat

Benched yesterday, was terrible, only got 275x3 and 285x1.. was just shitty.

Squats: 135x6, 225x5, 275x3, 325x1, 375x1(with a slight pause), 405x1, 315x1

Felt shitty going into the gym but hit a very solid 405.

2/11/11 Deadlift

Deadlift: 135x8, 225x5, 285x3, 325x2, 365x1
BB Rows: 135x8, 185x3x8

in and out

2/10/11 Bench

Bench: 135x8, 185x5, 225x5, 245x1, 265x1, 275x1, 295x1 (very easy)
CG Floor press: 235x3x5
Dips: BWx3x20
Superset:
Rope pushdowns: 50x3x10
W-Bar curls: 50x3x10
pretty much just one long set.. almost no rest between sets.

2/8/11 Squat

Squat: 135x5, 225x5,(add belt) 275x5, 315x5, 345x4, 365x1 (ez)
Pause Squat: 135x3
Hack Squat machine: 2 platesx3x10
Abs: 3x10

2/7/11 Bench

Bench: 135x8, 185x6, 225x5, 245x5, 265x5
Superset 1: DB Bench + DB Rows
100sx3x7
Superset 2: W-Bar Pushdowns + Rope Hammer Curls
Pushdowns: 65x3x10
Hammer curls: 50x3x10

2/4/11 Deadlift

Deadlift: 135x6, 225x5, 275x3, 315x3, 350x3 all beltless
Pullups: Bwx3x6
Abs: 3x10 weighted

Pretty solid dls. on my 3rd  rep of 350 my upper back rounded bad, but the other two were solid.

Bench 2/3/11

Bench: 135x8, 185x5, 225x2, 245x1, 265x1, 275x1, 295x1, 305x1
CGBP: 225x2x5, 245x3
Dips: Bwx3x15
Superset:
W-Bar Extensions: 50x3x10
W-Bar Curls: 50x3x10

Bench 1/31/11

Bench: 135x8, 185x6, 225x5, 245x5, 260x5, 300x1
Superset 1: DB Bench + Rows
100sx3x8 for both movements
Superset 2: W-Bar Pressdowns and rope hammer curls
Pressdowns: 65x3x10
Hammercurls: 50x3x10


First day of diet, everything is good so far.

1/25/11 Squat

Squat: 135x10, 185x6, 225x5, 275x5, (add belt) 315x5, 335x5
Full clean: 95x5, 135x5
Clean and jerk: 185x1
Hamstring Curls: 35x8, 45x2x8
Barbell swings: 95x3x8


Did the cleans because the hack squat machine at this gym is gay.

1/24/11 Bench

Bench: 95x10, 135x10, 185x6, 225x5, 245x5, 255x5, 275x3, 275x3, 300x1
Super set 1
DB Bench: 100sx7, 100sx7, 100sx7
DB Rows: 100sx7, 100sx7, 100sx7
Superset 2
W-Bar Pushdowns: 50x10, 65x10, 80x10
W-Bar Curls: 50x10, 65x10, 65x10

good day, lifting heavy on bench felt a little weird, considering i havent done it in a month.. The weight felt really heavy but as far as lifting it, it wasn't that.

best part

NO HEADACHE

Planned diet + workout plan for cut

Monday: 3x5  Bench + DB bench SS with DB rows, tri pushdowns SS with forearm movement
Tuesday: 3x5 Heavy Squat + hack squat + leg curls +abs
Thursday: Heavy Singles bench + CGBP, dips, Pushdowns SS with curls
Friday: 3x3 deadlift + Rows + abs



2 High carb days, two medium carb, three low carb
Monday: 272g protein, 168g carbs, 66g fat 2354 cals
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Lunch
Two Chickens
220 cals, 2g fat, 46g protein
Green beans: 60 cals, 12g carb,2g protein
4 hard boiled eggs
280 cals
18g fat
24g protein
4g carb
Snack
2 cans of tuna
PWO
Protein Shake
300 cals
50g protein
6g fat
Dinner
2 Turkey Burgers on buns
(burgers 400 cals 20g fat, 56g protein)  2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein
420 cals 6g fat 70g carb 20g protein
Green beans: 60 cals, 12g carb,2g protein
////////////////////////////////////////////////////////
Tuesday: 220 carbs, 251 protein, 43g fat 2271
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Bagel
300 cal
1.5 g fat
60g carb
10g protein
Lunch
Two Chickens
220 cals, 2g fat, 46g protein
Green beans: 60 cals, 12g carb,2g protein
Snack
Two cans of tuna
PWO
Protein Shake
300 cals
50g protein
6g fat
Dinner
2 Turkey Burgers on buns
(burgers 400 cals 20g fat, 56g protein)
420 cals 6g fat 70g carb 20g protein
Green beans: 60 cals, 12g carb,2g protein
////////////////////////////////////////////////////
Wednesday: 239g protein, 98g carbs, 87g fat 2233 cals
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Lunch:
Two Chickens
220 cals, 2g fat, 49g protein
Green beans: 60 cals, 12g carb,2g protein
4 hard boiled eggs
280 cals
18g fat
24g protein
4g carb
Snack
Two cans of tuna
PWO:
Protein Shake
300 cals
50g protein
6g fat
Dinner
(burgers 600 cals 30g fat, 84g protein) + 2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein
Green beans: 60 cals, 12g carb,2g protein
30 ML Olive oil 28g fat
//////////////////////////////////////////////////////////////

Thursday: 250g protein, 168g carbs, 66g fat 2333 cals

Breakfast

Bowl of cereal

420 cals

20g protein

4g fat

66g carb

Lunch

Two Chickens

220 cals, 2g fat, 46g protein

Green beans: 60 cals, 12g carb,2g protein

4 hard boiled eggs

280 cals

18g fat

24g protein

4g carb

Snack

2 cans of tuna

PWO

Protein Shake

300 cals

50g protein

6g fat

Dinner

2 Turkey Burgers on buns

(burgers 400 cals 20g fat, 56g protein)  2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein

420 cals 6g fat 70g carb 20g protein

Green beans: 60 cals, 12g carb,2g protein

/////////////////////////////////////////////////////
Friday: 220 carbs, 251 protein, 43g fat 2271
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Bagel
300 cal
1.5 g fat
60g carb
10g protein
Lunch
Two Chickens
220 cals, 2g fat, 46g protein
Green beans: 60 cals, 12g carb,2g protein
Snack
Two cans of tuna
PWO
Protein Shake
300 cals
50g protein
6g fat
Dinner
2 Turkey Burgers on buns
(burgers 400 cals 20g fat, 56g protein)
buns = 420 cals 6g fat 70g carb 20g protein
Green beans: 60 cals, 12g carb,2g protein
//////////////////////////////////////////////////////////
Saturday: 284g protein, 98g carbs, 92g fat 2333 cals

Breakfast

Bowl of cereal

420 cals

20g protein

4g fat

66g carb

Lunch:

Two Chickens

220 cals, 2g fat, 49g protein

Green beans: 60 cals, 12g carb,2g protein

4 hard boiled eggs

280 cals

18g fat

24g protein

4g carb

Snack

Two cans of tuna

PWO:

Protein Shake

300 cals

50g protein

6g fat

Dinner

(3 turkey burgers burgers 600 cals 30g fat, 84g protein) + 2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein

Green beans: 60 cals, 12g carb,2g protein

30 ML Olive oil 28g fat

//////////////////////////////////////////////////////////
Sunday:284g protein, 98g carbs, 92g fat 2333 cals
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Lunch:
Two Chickens
220 cals, 2g fat, 49g protein
Green beans: 60 cals, 12g carb,2g protein
4 hard boiled eggs
280 cals
18g fat
24g protein
4g carb
Snack
Two cans of tuna
PWO:
Protein Shake
300 cals
50g protein
6g fat
Dinner
(3 turkey burgers burgers 600 cals 30g fat, 84g protein) + 2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein
Green beans: 60 cals, 12g carb,2g protein
30 ML Olive oil 28g fat

Exertion headaches getting better.

Did some light bench with only the headache hinting at coming back:

135x8, 185x3x8, 195x8, 215x8, 225x5

Hoping to fully resume training tuesday or so.

See my latest video for why I hate north dakota.

I mean I really HATE the snow, the ice, the sheer coldness of it all. Every down south just LOVES snow because they are lucky to get one day of snow a year, but try living it for 8 months out of the year. I'll be back in Texas in two weeks hopefully.

Anyways, training is going to be on hold for a week, I came down with something, that and I got an exertion headache from doing 20 rep squats and that keeps coming back, so rest time!