Monday 30 July

Squats
Empty Bar x 5
115x5
135x1
165x3
180x1

225 3x5

Bench
Empty Bar x 5
120x5
165x3
185x1

250 2x5
1x3

Pullups 2x5
Weighted Dips (35) 1x12
1x9

Ab work: Weighted Decline sit-ups (1x30), Weighted Leg Raises (1x20), Weighted Rope Crunches (1x25)

Damn today was a rough one. First I started with squadron PT which I had to do what felt like a million pushups/crunches and then a mile run. After that we played a game of basketball and by the time it was over I was pretty exhausted...so I went home and changed clothes cause I was drenched and I couldnt stop sweating! When I made it back to the gym after about 20 minutes rest I was still sweating. My workout felt pretty weak cause I felt like I was running on half a tank of gas. The squats were brutal and I barely got my last few reps of 225 up. And as you can see I didnt finish my bench at 250, but I blame the earlier cardio on ruining my strength today. I should have a much stronger workout on Wednesday because I dont have PT again till Thursday. The warmup sets felt great and I did lots of stretching prior to the workout. Im going to stick with the same weight for squats on Wednesday and Bench on Friday.

__________________
"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
-William J.H. Boetcker

22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.