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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

Thursday October 10th, 2013

Deload Week

BW: 196.2lb

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

185lb x 3
205lb x 3
205lb x 3


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

225lb x 3
245lb x 3
225lb x 3


Cable Tricep Extension
62.5lb x 15
70lb x 12,9


Back Extensions
bw + 35lb - 3x12

...superset with...

Hanging Leg Raises
bw x 12,10


Thoughts

Long Thanksgiving weekend ahead. I'm sure I'll come back rested and much fatter.

IW

Tuesday October 15th, 2013

BW: 194.0lb

Seated Military Press
bar x 10
65lb x 5
95lb x 3

115lb x 10
135lb x 5
155lb x 1
145lb x 3


Hammer Strength Lat Pulldown
2 plates - 3x10


Cable Tricep Extension
72.5lb x 12,9
65lb x 10


Thoughts

Neither me or my workout partner were feeling 100% today so we took it fairly easy.

IW

Thursday October 17th, 2013

BW: 196.4lb

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

205lb x 10
215b x 5
225lb x 4


Pull Ups
bw x 10,8,6


Pec Deck
100lb x 12
100lb x 12
105lb x 10


Thoughts

Still battling a sickness. arg

IW

Friday October 30th, 2013

BW: 195.8lb

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

245lb x 5
255lb x 5
265lb x 5
255lb x 5
245lb x 5


Back Extensions
bw + 35lb - 3x12


Thoughts

Deadlift pads were crazy busy so we did squats first this week.

IW