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Well I took quite a few days off and now I am back into it. I adjusted the weight a little because I felt weaker from taking the time off.

Monday 9 July

Workout B
3x5 Squat - 185 lbs
3x5 Standing military press - 95 lbs
3x5 Bent Rows - 135 lbs
2x8 Pullups

Ab work: Weighted Decline sit-ups (1x40)


Workout went well, it was nice to hit the weights again. Now its time to get commited and make some gains. I am being strict on the diet now too.

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"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.

Wednesday 11 July

Workout A
3x5 Squat - 190 lbs
3x5 Bench Press - 225 lbs
1x5 Deadlift - 185 lbs
2x12 Dips - 25 lbs

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

Well I lost some strength in Bench Press, but I think I can make that up next week. Everything else felt pretty good. Getting kinda bored with this workout. I will probably do it for another month then switch over to the intermediate program...the Texas Method I guess.

Saturday 14 July

Workout B
3x5 Squat - 195 lbs
3x5 Standing military press - 115 lbs
3x5 Bent Rows - 145 lbs
2x8 Pullups

Ab work: Weighted Decline sit-ups (1x40), Weighted Leg Raises (1x15), Rope Crunches (1x25)

Huntor I really implore you to not let boredom be your guide. I know it's hard nad it's easy to say, but you'll probably never be able to progress this quickly after this. Don't give it up until you've milked it. Now if you feel that there are other reasons like you need more balance or something is hurting then that is a whole nother thing. I just know speaking for myself that I would regret stopping before I was done progressing.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Yeah I am feeling more motivated now that I am still making more progress on each lift, I am going to stay with this till I cant improve anymore. I just gotta get my diet in check cause I feel like its the main thing that will hold back my progress.

That's always been the main thing for me also. Unless it's my old age.

Monday 16 July

Workout A
3x5 Squat - 200 lbs
3x5 Bench Press - 240 lbs
1x5 Deadlift - 200 lbs

Ab work: Weighted Decline sit-ups (1x25), Weighted Leg Raises (1x15), Medicine ball rotations (2x50)

Well my squat and deadlift are slowly catching up to my benchpress which is good. I think I can keep increasing those lifts by 5 pounds every workout for awhile too. Bench Press was hard at 240 lbs but I managed. Keeping good form on all lifts too.

Wednesday 18 July

Workout B
3x5 Squat - 205 lbs
3x5 Standing military press - 120 lbs
3x5 Bent Rows - 145 lbs
2x8 Pullups

Ab work: Weighted Decline sit-ups (1x30), Weighted Leg Raises (1x15), Rope Crunches (1x25)

Couldnt remember what weight I did my last Bent Rows at so I just did 145lbs thinking I went up, but it was same as last time. Doesnt matter cause they were tough enough at that weight. Just happy to see my squats getting heavier each workout.

Friday 20 July

Workout A
3x5 Squat - 210 lbs
3x5 Bench Press - 245 lbs
1x5 Deadlift - 205 lbs
2x15 Dips - 35 lbs

Ab work: Weighted Decline sit-ups (1x40), Weighted Leg Raises (1x20), Medicine ball rotations (2x50), Rope Crunches (1x25)

Man I felt strong as hell on todays workout. The squats went well at 210 lbs and I blasted through the Bench Press like it was nothing. I really felt strong today on the bench like I could have done 260 lbs easy. The weighted dips were solid and the deadlifts were tough. Very satisfying workout today!

Dam man, I never made it to this journal section before but figured I'd check it out. Your progress is amazing! From your pic I can tell I'm a lot skinnier, and my increases are much smaller. But I like the idea of this online journal. I think you've motivated me to start one of my own. You've added nearly 100 pounds to your squat already, that's awesome! Thanks for the kick in the ass man. ;)