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Friday November 29th, 2013

BW: 196.2lb

Conventional Deadlifts
mobility
70kg x 8
100kg x 5
130kg x 3

150kg x 5
160kg x 5
165kg x 5
160kg x 5
160kg x 5


Leg Press
3 plates x 10
4 plates x 15
4 plates x 15

...superset with...

Hamstring Curls
60lb x 9
50lb x 12,10


Thoughts

I worked up to 160kg x 8 last time but when I do 8 or more reps I do touch-n-go deads. When I do less than 8 then I have been doing full stop deads which are quite a bit harder it seems. So I was only able to work up to 165kg x 5 today.

IW

Monday December 2nd, 2013

BW: 196.8lb

Narrow Grip Incline Bench
bar x 10
115lb x 3
135lb x 5
155lb x 3

165lb x 3
175lb x 3
185lb x 3
185lb x 3
185lb x 4


Cable Row
120lb x 8
160lb x 12,10
140lb x 11


EZ Bar Skull Crusher
75lb x 10
65lb x 12,11


Thoughts

The incline bench is feeling soooo much better than flat bench right now. When I get near max it feels like I actually have to muscle it up instead of bench where it feels like I contort into some awful form that eventually presses it out.

IW

we hit -45 a few days ago . lol .

Ya if you take into account the wind chill we've been down in that range too. blah

Fortunately it's *up* to -10 or so now and feels down right balmy. lol

IW

Monday December 16th, 2013

BW: 195.0lb

Standing Military Press
bar x 10
95lb x 5
115lb x 5

135lb - 5x5


Face Pulls
47.5lb x 12
47.5lb x 15
42.5lb x 15
42.5lb x 15


Dumbell Tricep Extension
40lb x 8
50lb x 12,14,10


Pec Flys
20lb x 12
22.5lb x 12,12


Thoughts

I've decided that the desk I sit at at work is a large culprit in why my upper back has been so screwed up lately. I realized that it started happening about the same time that I switched desks.

IW

Tuesday December 17th, 2013

BW: 196.2lb

Conventional Rack Pulls
mobility
135lb x 8
225lb x 5
275lb x 3

315lb x 8
365lb x 5
405lb x 3


Leg Press
2 plates x 8
3 plates x 12
4 plates x 12
5 plates x 12

...superset with...

Hamstring Curls
50lb x 14
50lb x 12
50lb x 9
45lb x 13


Thoughts

405lb x 3 was about all I had in me. There was a time when that would have been a pretty easy pull ... off the floor.

IW

Thanks. Going to start your own journal? Would be nice to have more than just me posting in here. ha

IW

Thursday December 19th, 2013

BW: 197.2lb

Decline Bench
bar x 10
135lb x 8
185lb x 5
205lb x 8

225lb x 5
235lb x 5
245lb x 5
235lb x 5
225lb x 5


Pull Ups - Various Grips
bw x 10,7,6

Lat Pull Down
120lb x 12


EZ Bar Standing Curls
55lb x 12
55lb x 12
55lb x 9


Thoughts

Possibly my last workout for a while. Heading home for the xmas break.

IW

Thursday January 2nd, 2014

BW: 198.2lb

Decline Bench
bar x 10
135lb x 8
165lb x 5

185lb x 10
205lb x 10
195lb x 10
185lb x 10
185lb x 10


Cable Pull Back
140lb x 12
150lb x 11
140lb x 10

T-Bar Tricep Extensions
50lb x 15
57.5lb x 12,10

...superset with...

External Shoulder Rotation
5lb - 2x10

Pec Deck
110lb x 15
120lb x 12

Thoughts

Well I'm back from what seemed like a long time off the gym. I ate like shit and drank way too much. Just like I expected...

My plan is to write a more hypertrophy-centric routinte and start it next week. I would also like to make some diet changes as well. I'd like to experiment a bit with the new slow cooker.

IW

Saturday January 4th, 2014

BW: 197.2lb

Regular Stance Squats
mobility
bar x 10
135lb x 8
185lb x 5
205lb x 3

225lb x 6
235lb x 6
245lb x 6
255lb x 6


Back Extensions
bw + 45lb x 12,12,12


Cable Crunches
65lb - 3x15


Thoughts

Looking back, it's been a month since I squatted last. No wonder I felt weak.

IW