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Deadlifts - 4X4 WU, 275, 295, 305, 315
Shrugs - 4X7 205
Pull ups - 4X5 BW

HIIT at the track.

All of the treadmills were taken and I didn't feel like waiting so I went to the track...it's 23 degrees outside. Cold for NC. But then again, it was about -15 with then wind chill when I was messing around outside yesterday.

From now on I'm doing ramped sets when I deadlift.

good dead numbers ross ... and god bless ya getting outside to do those sprints, your a better man then I.

I appreciate it. I didn't have a long sleeve shirt, so I pushed myself until I puked. 200 meter sprint/200 meter jog for 15 minutes. It was just cold as shit...

HIIT is good stuff. I've never used it for fat loss, but have mixed it in with my training regimen to fight boredom. Might go back to it soon, we'll see. Indoors, as I'm in 13 inches of snow...

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We can rebuild him...

Snow is no fun. It has been a super mild winter here. I guess I'm doing HIIT for fat loss. I suppose it just really depends on my diet. I haven't decided 110% which way I'm going right now. I'm just doing it to do it right now. I'm taking in around..........2500-3000 calories right now. Not enough to cut and not enough to bulk. And for the first time ever, it's 99% clean. I plan on eating clean for several months anyway. I just need to make up my mind about things...but not right now because I'm tired as shit.

Squats - WU, 4X5 265
Leg Press - 2X6 400, 2X6 450, 1X8 450

20 min jog (treadmill)

I don't know if that's the hardest workout I've ever had, but I do know that I've never pushed myself harder. Good form, very deep on squats. Went very deep with leg press and was very explosive. Almost fell asleep on the treadmill.

Bench Press - WU, 4X5 165, 165, 170, 175
T-Bar Rows - 4X5 90
Dips - 4X8 BW + 25lbs

Still sore from Wednesday. Bench sucks. I feel like a vagina.

the word vagina can cover so many bases. it is one perfect word.

are you progressing on dips...if so...how are you doing it...adding weight or adding reps/sets?

and what is a t bar row?

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Sorry I missed your post in my journal Pity. Vagina is a great word...it can be used in practically any conversation.

Today was my first day back in a program. Last week I just did 3 semi-random workouts. The week before I did bench one day and squats another. Friday was the first time I've done weighted dips in...years, I think. I just wanted to try it.

T-bar rows...I think I'm doing T-bar rows. It's kind of like a bent over row. I'll let you decide. This is the what machine that I use looks like...kind of. The one I use looks a lot better and I imagine works a lot better than the one in the link.

http://www.fit-senior.com/acatalog/PS659-1.jpg

Squats - 5X5 225
Bench - 5X5 165, 165, 165, 170, 175
Rows - 5X5 90
Dips - 25RP

First day of DFT 5X5..again. I just noticed that I didn't do bench right. Friday it will be 5 sets @ 165. Squats are A2G from now on. I can do enough weight to be happy. And I think I will progress very rapidly because just going 'parallel', I can do....340-ish.

I researched DC training a LOT. And I'm not going to do it because I don't have a workout partner any more. He graduated, so he can't work out on campus with me any more....ass hole. I'm going to incorporate extreme stretching into my workouts. So that will be a given from now on.