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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

Tuesday October 22nd, 2013

BW: 195.2lb

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

135lb x 8.5
115lb x 10
115lb x 8.5


Deadlifts
mobility
70kg x 10
110kg x 5
130kg x 3

140kg x 10
150kg x 10
150kg x 10


Thoughts

The gym was closed yesterday due to a water main break so we had to do a combined press/pull day. Might have to do another combined day on Thursday because I'm taking off for the weekend on Friday.

These kind of weeks are pretty shitty for making progress.

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