RE squat

1-135 x 8 4-365 x 1
2-225 x 6 5-315 x 15
3-315 x 1 6-315 x 2

Speed Pulls (conventional)

1-405 x 1 4-405 x 1
2-405 x 1 5-405 x 1
3-405 x 1 6-405 x 1

hack squat

1-225 x 12
2-225 x 12
3-225 x 15
4-315 x 10 + 225 x 10 + 135 x 10
I obviously should have been able to do more wieght or reps but I am a lil puss.

MAX jerk press

1-115 x 3 5-275 x 1
2-185 x 5 6-315 x miss
3-225 x 3 7-305 x 1 - PR - more muscle than niceness
4-245 x 2 8-315 x miss -Pissed should have hit it

dips

1-100 x 7 + 6 with no weight
2-100 x 6 + 6 " " "
3-100 x 4 + 6 " " "
4-100 x 5 + 7 " " "

Chin ups

1- 8 4- 4
2- 6 5- 4
3- 4 6- 4

3 way shoulder raises super set face pulls

Max box squat - 14" box

1-225 x 1 4-455 x 1
2-315 x 3 5-485 x 1 - PR by 10 pounds
3-405 x 1 6-500 x 1 - PR by 15 pounds
I already hit a PR with 485 so I went big for something that I wanted for a while and it turned out good.

Deadlfit

1-315 x 3
2-455 x 10

GHR super set hangin leg raises

1-18 - PR by 2 forgot about first set
2-8 2-15
3-15 3-15
4-12 4-18

hammer curls

Safety squat bar to a 13" box
1-135 x 6
2-225 x 4
3-315 x 3
4-365 x 1
5-405 x 1
6-425 x MISS

Snatch grip deadlifts
1-315 x 2 - no chalk and double overhand grip
2-405 x 5
3-495 x 2 + 1 missed by inches

GHR
1-15
2-15
3-12
super set
lunges
1-70 x half
2-70 x half
3-70 x half

It was kolks idea

GHR sit ups
1-15 - pussed out
2-30

Conventional SPEED DL's
1-385 x 1
2-385 x 1
3-385 x 1
4-385 x 1
5-385 x 1
6-385 x 1

split squat
1-55 x 8
2-55 x 8
3-55 x 8

shrugs
1-70 x 10
2-70 x 15
3-70 x 15
super set
side bends
1-120 x 6
2-12- x 6
3-12- x 6

Precher curls
1-95 x 15 usin inner grip
2-95 x 8 usin outer grip

Tuesday Feb 26/08

MAX E bench
1-135 x 10
2-225 x 4
3-275 x 3
4-315 x 2
5-365 x 1
6-390 x 1 - PR by 5lbs, got my 1500 total
7-405 x MISS - already walkin away with PR so I went for something I want

CHINS
1-9 - chin grip
2-6 - " "
3-6 - pull up grip
4-4 - " " " - Blamin the lack of reps on the precher

D.B. standin military
1-70 x 10
2-70 x 8
3- 70 x 7
4-70 x 6

500 meter row x 1.32.6 - not that good of a time

SSB Squats
1-135 x 8
2-225 x 5
3-315 x 6
4-405 x 1 + MISS

RDL's
1-405 x 6
2-405 x 8 - Shitty form - got to push hips back
3-405 x 8

Blue band GM's
1-20
2-two bands x 10
3- " " x 12
4- " " x 10

GHR sit ups super set barbell curls
1-10 x 12 , 1-95 x 10
2-10 x 12 , 2-95 x 10
2-10 x 12 , 3-95 x 10

500 m row x 1.31.1

Sunday March 2/08

DE upper
log Jerks
1-log x5
2-log x 3
3-log x 3
4-log x 3
5-log x 3
6-210 x 3
7-21- x 3
8-210 x 3

4 board press
1-315 x 5
2-345 x 5
3-355 x 2 + MISS

DB bench
1-80 x 20
2-80 x 14
3-80 x 13
4-80 x 14

bent over rows
1-225 x 10
2-225 x 10
3-225 x 10
4-225 x 10
-As long as I feel it in my lats dont worry about how I look. Also using straps pull with elbows not hands.

MAX E Bench
1-135 x 10
2-225 x 6
3-275 x 3
4-315 x 6 - PR
5-335 x 3 + MISS + PR
6-335 x 2
7-375 x MISS

skull crushers
1-75 x 20
2-95 x 20
3-115 x 13
4-115 x 12

chin ups
1-6
2-6
3-6
4-6 + 120 on lat pull down x 8

3 way shoulders super set face pulls
1-15 x 12 each way , 1-80 x 12
2-15 x 12 " " , 2-80 x 15
3-15 x 12 " " , 3-80 x 15

MAX E Rack Pulls
1-315 x 6
2-405 x 4
3-485 x 2
4-585 x 1
5-675 x 1
6-695 x MISS
7-695 x MISS

front squat
1-225 x 5
2-315 x 3
3-275 x 3 - Tippin forward. You know what that mean weak f*%$@#$ gut

GHR
1-16
2-16
3-13
4-13

DB curls supser set hangin leg raises
1-40 x 12 , 1-18
2-50 x 8 , 2-18
3-40 x 8 , 3-18
I used the 50 on second set because 40 & 45 where in use and I do not like to go down in weight because it make me feel strong

DE box squats - 13" -49% of max with average bands
1-135 x 3
2-225 x 2
3-245 x 2
4-245 x 2
5-245 x 2
6-245 x 2
7-245 x 2 - sit way back
8-245 x 2
9-245 x 2
10-245 x 2

DE DL's conventional
1-405 x 1
2-405 x 1
3-405 x 1
4-405 x 1 - do not drop hips so far down
5-405 x 1
6-405 x 1

GHR super set lunges -100ft
1-16 , 1-70 x down & back
2-16 , 2-70 x down & back
3-18 , 3-70 x down & back

DB side bends
1-120 x 8
2-120 x 8
3-120 x 8

500 m row x 1.32.3 on lvl 4 not 5

weigh in at 235lbs and have not felt good since sunday night.

Max E push press
1-135 x 6 - strict press
2-185 x 4
3-225 x 4
4-275 x 1
5-275 x 3 - brought grip in an inch on each side & made the worl od a dif.
6-245 x 4 - rep out and was very very pissed about this set
7-245 x 9 - so I did another and dominated it

4 board press (3-5 reps)
1-315 x 5 - bad set all of em where grinders, gotta stay tight
2-345 x 4 - first 3 where good but still should have gotten 5
3-355 x 2

DB extension (10-15)
1-45 x 20

DB rows (10-15)
1-155 x 10
2-155 x 10
3-155 x 8
4-155 x 8

Max Effort lower

Rack pulls - 18" conventional with wrist straps on the last two sets
1-225 x 10 - double overhand grip
2-315 x 6 - first 3 double overhand grip then fagged out
3-405 x 4
4-495 x 5
5-585 x MISS - too busy fuckin around with my wrist straps tryin three different ways and being gay showin off my skinny arms in my muscle shirt so I missed the fuckin weight and was a lil upset
6-585 x 3 wrist straps no belt

front squats
1-275 x 5
2-275 x 4
3-275 x 3

GHR
1-20
2-20
3-20
4-20 - PR on each set for reps

GHR sit ups with mini band super set with BB curls for my amazing biceps
1-10 , 1-95 x 11
2-10 , 2-95 x 10
3-10 , 3-95 x 8
4-10 , 4-95 x 8

weighed in at 230lbs

DE bench double mini band
1-135 x 3
2-185 x 3
3-185 x 3
4-185 x 3
5-185 x 3
6-185 x 3
7-185 x 3
8-185 x 3

4 board press with double mini bands and regular bench grip
1-225 x 5
2-245 x 4 - white knuckle grip to stop me from shakin
3-275 x 3

bench with bands to get a good pump
1-135 x 16

DB military
1-60 x 10
2-60 x 8 + 2
3-60 x 4 + 50 x 3
4-60 x 7 + 50 x 2
5-60 x 7 + 2 + 1
I put a belt on for my last 3 sets because I am gay and have a hamburger clot in my lower back and I still fuckin sucked

Pull ups super set with 3 way shoulders
1-6 , 1-15 x 15
2-6 , 1-15 x 15
3-6 , 1-15 x 15
4-6 , 1-15 x 15

Back in action

Floor press
1-135 X 10
2-225 X 6
3-275 X 5
4-315 X 5
5-335 X 3 - second one was out of the groove
6-335 X 1
7-225 X 14

Skull crushers (all on steep bench)
1-95 X 20
2-115 X 13
3-115 X 11
4-115 X 7 - shit

Weighted chins
1-20 X 5
2-20 X 5
3-20 X 3 + 1 swingin to much have to stay tighter
4-20 X 5 - good to come back strong

DB military press super set 3 way shoulder raise- 3 sets of 15/direction
1-60 X 10 - 1-20 x 12
2-60 X 10 - 2-20 x 12
3-60 X 8 - 3-15 x 15

It has been a while but my last couple works have sucked anyways.

DE box squat
1-135 x 6
2-225 x 3
3-315 x 3
4-315 x 3 - my las two on this set where horrible
5-315 x 3
6-315 x 3
7-315 x 3
8-315 x 3

DE Pulls - conventional
1-405 x 1
2-405 x 1
3-405 x 1
4-405 x 1
5-405 x 1
6-405 x 1

GHR
1-20
2-20
3-12 slow eccentric
4-12 " "

hanging leg raises ss leg extensions
1-20 + 1-60 x 15
2-20 + 2-60 x 15
3-15 + 3-60 x 15

Log Jerk Press - Really focused on a fast jerk
1-log x 3
2-log x 4
3-log x 4
4-log x 3
5-log x 3

Incline DB press
1-80 x 10
2-80 x 10
3-80 x 10

Chins
1-8
2-3 - hands slipped really fucking sweaty
3-6
4-6