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Thursday September 19th, 2013

BW: 195.4lb

Flat Bench
bar x 10
115lb x 5
135lb x 5
165lb x 3

185lb x 10
205lb x 10
185lb x 11


Free Squats
mobility
bar x 10
135lb x 6

185lb x 10
205lb x 10
225b x 10


Cable Tricep Extensions
65lb x 10
57.5lb x 12
57.5lb x 10

superset with...

Bicep Curls
50lb x 12,10,10


Thoughts

Hopefully these short weeks and combined days come to an end soon.

IW

Monday September 23rd, 2013

BW: 195.4lb

Flat Bench
bar x 10
135lb x 5
165lb x 5
185lb x 3

205lb - 5x5

Really trying to keep my wrists upright and it's tough because I've been doing it so long incorrectly.

Standing BB Rows
115lb x 8
135lb x 10,10,10,10


DB Tricep Extensions
40lb x 8
60lb x 10
60lb x 8
50lb x 13


Thoughts

Gonna do a real 4 day week this week and I'm excited about it. Sad but true.

IW

Tuesday September 24th, 2013

BW: 195.0lb

Conventional Deadlifts
mobility
70kg x 8
120kg x 5
150kg x 2

160kg x 5
170kg x 5
170kg x 5
170kg x 5
160kg x 5


Hamstring Curls
50lb x 12,11,9

Superset with...

Leg Press
2 plates x 10
3 plates x 10
4 plates x 12


Thoughts

It was a tough day for deads but it felt like I got some good work in.

IW

Thursday September 26th, 2013

BW: 196.4lb

Seated Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3

135lb - 5x5


Pull Ups
bw x 10,9,8


Cable Tricep Extension
62.5lb x 12
67.5lb x 8
62.5lb x 10


Pec Deck
110lb x 12,12,12

Paused on the touch. Mega pec burn.

Thoughts

Full week this week it looks like. First one in a long time sadly.

IW

Friday September 27th, 2013

BW: 194.4lb

Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3

255lb x 5
265lb x 5
265lb x 5
255lb x 5
255lb x 5


Hanging Leg Raises
bw x 13,12,8


Back Extensions
bw x a few


Thoughts

My back was still rank sore from deadlifts... made squatting really hard and back extensions a no go.

It's been over a month since I've been to the gym on a Friday. wtf

IW

Monday September 30th, 2013

BW: 194.8lb

Military Press
bar x 10
75lb x 8
95lb x 5
115lb x 3

135lb x 3
145lb x 3,3,3,2


Standing BB Rows
65lb x 8
155lb x 10,10,10,10


DB Tricep Extensions
35lb x 8
60lb x 10,10,7


Standing EZ Bar Curls
55lb x 10,10,10

Thoughts

Of course I got sick this weekend. Arg. Feeling really shitty today so my energy wasn't too high.

IW

Tuesday October 1st, 2013

BW: 194.4lb

Conventional Deadlifts
mobility
70kg x 8
120kg x 5
150kg x 2

170kg x 3
170kg x 3
170kg x 3
160kg x 3


Leg Press
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10


Thoughts

Still sick today so that was no help. I also was working on full stop deadlifts instead of touch-and-go ... I definitely need work on this.

IW

Thursday October 3rd, 2013

BW: 195.4lb

Flat Bench
bar x 10
135lb x 5
165lb x 5
195lb x 3

215lb x 3
225lb x 3
225lb x 2
205lb x 3
205lb x 3


Pull Ups
bw x 9,7,6

Lat Pull Downs
120lb x 10


Cable Tricep Extension
62.5lb x 11,9
57.5lb x 10


Thoughts

Still fighting a head cold. I hope that's what was making my performance so shatty today ... otherwise I have no excuse...

IW

Friday October 4th, 2013

BW: 195.2lb

Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3

265lb x 3
275lb x 3
285lb x 3
275lb x 3
275lb x 4


Hanging Leg Raises
bw x 12,10,8


Back Extensions
bw + 25lb - 4x12


Thoughts

If I keep coming consistently, maybe I'll actually make some gains. ha Squats felt a lot better this week than last week. Last week my low back just didn't want to hold up.

I got new lifting shoes and they are working quite well. I'm excited to try them out for sumo deads because thats where I really need them. My old ones seemed to let me slip outwards slightly which is never very reassuring for max effort...

IW

Tuesday October 8th, 2013

Deload Week

BW: 193.8lb

Military Press
bar x 10
75lb x 8
95lb x 5

115lb x 3
135lb x 1
115lb x 3


Hammer Strength Rows
1 plate x 8
2 plates - 3x10


Sumo Deads
mobility
70kg x 8
120kg x 5
140kg x 3
150kg x 3
140kg x 3


Thoughts

Starting to get over my sickness. Hopefully be back at er 100% after thanksgiving for a new cycle.

IW