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PostPosted: Sat Nov 28, 2009 11:27 pm 
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Posts: 719
Sun 29 Nov 09

Squat
044 x 10
132 x 5
220 x 3
264 x 1
308 x 1
346.5 x 5
346.5 x 5
346.5 x 5
346.5 x 4
346.5 x 3

Bench Press
044 x 10
088 x 5
132 x 3
154 x 2
176 x 5
176 x 5
176 x 5
176 x 3
176 x 3

Row
044 x 10
088 x 5
132 x 3
154 x 2
181.5 x 5
181.5 x 5
181.5 x 5
181.5 x 5
181.5 x 4

Sit-up (weight behind head)
22 x 14
22 x 14
22 x 10

Good-morning
93.5 x 10
93.5 x 10
93.5 x 10

69min

Crappy workout, felt tired and fallow.


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PostPosted: Tue Dec 01, 2009 8:52 am 
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Posts: 719
Dec 01 Nov 09

Felt weak. Not enough of sleep.

Front Squat
044 x 10
132 x 5
220 x 2
280.5 x 5
280.5 x 5

Press
044 x 10
088 x 5
110 x 2
132 x 5
132 x 5
132 x 3
132 x 3
132 x 3

Deadlift
132 x 10
220 x 5
264 x 2
286 x 1
346.5 x 1
:(

Pull-up
BW x 3
BW x 3
BW x 3
BW x 3
BW x 4
16 total reps, surprisingly.

53min


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PostPosted: Thu Dec 03, 2009 12:26 am 
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Posts: 719
Thu 03 Dec 09

Squat
044 x 10
132 x 5
220 x 3
308 x 2
352 x 1
379.5 x 4
280.5 x 2 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 2
176 x 1
192.5 x 2
143 x 10
143 x 7
:(

Row
044 x 10
088 x 5
132 x 3
176 x 1
198 x 3
148.5 x 3 x 5

Lying Triceps Extension
71.5 x 12
71.5 x 10
71.5 x 8

Curl
71.5 x 12
71.5 x 9
71.5 x 5

Leg-hip Raise
0 x 15
0 x 15
0 x 11

70min


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 Post subject:
PostPosted: Sun Dec 06, 2009 12:20 am 
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Posts: 719
Sun 06 Dec 09

9 hours of sleep last night, felt energetic today.

Squat
044 x 10
132 x 5
220 x 3
264 x 2
308 x 1
346.5 x 5
346.5 x 5
346.5 x 5
346.5 x 4
346.5 x 4

Bench Press
044 x 10
088 x 5
132 x 3
154 x 2
176 x 5
176 x 5
176 x 4
176 x 3
176 x 3
132 x 7
Getting worse and worse.

Row
044 x 10
088 x 5
132 x 3
154 x 2
181.5 x 5
181.5 x 5
181.5 x 5
181.5 x 5
181.5 x 5
Improvement.

Sit-up (weight behind head)
22 x 14
22 x 14
22 x 10

Good-morning
93.5 x 10
93.5 x 10
93.5 x 10

70-75min??
My ipod's dead so I don't know the time exactly.


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PostPosted: Tue Dec 08, 2009 4:18 am 
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Posts: 719
Dec 08 Nov 09

My weight this morning is 181lb, decreased from 183lb. I thought I eat A LOT, perhaps it's still not enough. And the doctor said I consume too much protein!! :neu:

Front Squat
044 x 10
132 x 5
220 x 2
280.5 x 5
280.5 x 5

Press
044 x 10
088 x 5
110 x 3
132 x 2
148.5 x 4
104.5 x 3 x 6

Deadlift
132 x 10
220 x 5
264 x 2
286 x 1
346.5 x 1
Disappointed, I felt kind of powerful today and I should have done better.

Chin-up
BW x 5
BW x 5
BW x 5
BW x 5
BW x 4

Evil8 BB Complex
66 x 1set

51min

The progression is very slow now. It doesn't seem like weekly periodization at all. :lol:


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 Post subject:
PostPosted: Thu Dec 10, 2009 5:44 am 
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Posts: 719
Thu 10 Dec 09

Squat
044 x 10
132 x 5
220 x 3
308 x 2
352 x 1
379.5 x 5
280.5 x 2 x 5
Next's 385lb.

Bench Press
044 x 10
088 x 5
132 x 3
154 x 2
176 x 1
192.5 x 3
143 x 3 x 7
Need to reset, stall at 192.5lb for 8 weeks now.

Row
044 x 10
088 x 5
132 x 3
154 x 3
176 x 1
198 x 4
148.5 x 3 x 5

Lying Triceps Extension
71.5 x 12
71.5 x 12
71.5 x 10
Next's 77lb.

Curl
71.5 x 12
71.5 x 8
71.5 x 6

Leg-hip Raise
0 x 15
0 x 15
0 x 12

70min


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 Post subject:
PostPosted: Sat Dec 12, 2009 11:15 pm 
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Posts: 719
Sun 13 Dec 09

Squat
044 x 10
132 x 5
220 x 3
264 x 1
308 x 1
346.5 x 5
346.5 x 5
346.5 x 5
346.5 x 5
346.5 x 5
Felt great, wanted to lie flat on the floor but still felt great.

Bench Press
044 x 10
088 x 5
132 x 3
154 x 2
176 x 5
176 x 4
176 x 3
176 x 3
176 x 3
132 x 7
I'm moving backwards here, need reseting. Next Sunday reduce the weight to 159.5lb and on Thursday try to do 2sets of triple @192.5lb instead of 1x5.

Row
044 x 10
088 x 5
132 x 3
154 x 3
187 x 5
187 x 4
187 x 4
187 x 4
187 x 4

Sit-up (weight behind head)
22 x 14
22 x 14
22 x 10

Good-morning
99 x 10
99 x 10
99 x 10

72min


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 Post subject:
PostPosted: Tue Dec 15, 2009 5:30 am 
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Posts: 719
Tue 15 Dec 09

Front Squat
044 x 10
132 x 5
220 x 2
264 x 1
286 x 5
286 x 5

Press
044 x 10
088 x 5
110 x 3
132 x 5
132 x 5
132 x 4
132 x 3
132 x 4
There's a lot of stress in my lower back.

Pull-up
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3

Deadlift
132 x 10
220 x 5
264 x 2
308 x 1
346.5 x 3

Evil8 BB Complex
66 x 1set

53min


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 Post subject:
PostPosted: Thu Dec 17, 2009 8:24 am 
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Posts: 719
Thu 17 Dec 09

Squat
044 x 10
132 x 5
220 x 3
308 x 2
352 x 1
385 x 3
286 x 2 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 2
176 x 1
192.5 x 2
192.5 x 2
143 x 3 x 5
:(

Row
044 x 10
088 x 5
132 x 3
154 x 2
176 x 1
198 x 4
148.5 x 3 x 5

Lying Triceps Extension
77 x 10
77 x 8
77 x 4.5

Curl
71.5 x 12
71.5 x 7
71.5 x 6

Reverse Crunch
15
15
11

67min


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 Post subject:
PostPosted: Sun Dec 20, 2009 6:29 am 
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Posts: 719
Sun 20 Dec 09

Squat
044 x 10
132 x 5
220 x 3
308 x 2
330 x 1
352 x 5
352 x 5
352 x 3
352 x 3
352 x 4
My glutes are very sore.

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
159.5 x 5
159.5 x 5
159.5 x 5
159.5 x 5
159.5 x 5
159.5 x 5
Backoff period#1.

Row
044 x 10
088 x 5
132 x 3
176 x 1
187 x 5
187 x 4
187 x 4
187 x 4
187 x 5

Sit-up (weight behind head)
22 x 14
22 x 14
22 x 12

Good-morning
99 x 10
99 x 10
99 x 10

73min


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 Post subject:
PostPosted: Tue Dec 22, 2009 8:19 am 
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Posts: 719
Tue 22 Dec 09

Front Squat
044 x 10
132 x 5
220 x 3
264 x 1
286 x 5
286 x 5

Press
044 x 10
088 x 5
110 x 3
132 x 1
148.5 x 1
148.5 x 0
104.5 x 8
104.5 x 7
The bar weighed a ton.

Chin-up
BW x 5
BW x 5
BW x 5
BW x 5
BW x 4

Deadlift
132 x 10
220 x 5
264 x 3
308 x 1
346.5 x 0
346.5 x 0
264 x 8
Suck! Couldn't do even a rep today. Added a set @ 264lb.

49min

Crappy workout. :(


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 Post subject:
PostPosted: Thu Dec 24, 2009 8:38 am 
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Posts: 719
Thu 24 Dec 09

Had no focus today, there's a lot of stupid distraction.

Squat
044 x 10
132 x 5
220 x 3
308 x 2
352 x 1
385 x 3
286 x 2 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 2
176 x 1
192.5 x 2
192.5 x 1.5
143 x 3 x 5
:(((

Row
044 x 10
088 x 5
132 x 3
154 x 2
176 x 1
198 x 4
148.5 x 3 x 5

Lying Triceps Extension
77 x 10
77 x 8
77 x 6

Curl
71.5 x 12
71.5 x 8
71.5 x 7

Reverse Crunch
15
15
12

72min


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 Post subject:
PostPosted: Sat Dec 26, 2009 10:45 am 
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Posts: 719
Sat 26 Dec 09

Squat
044 x 10
132 x 5
220 x 3
308 x 2
330 x 1
352 x 5
352 x 5
352 x 5
352 x 3
352 x 3

Bench Press
044 x 10
088 x 5
132 x 3
154 x 2
165 x 5
165 x 5
165 x 5
165 x 5
165 x 4+1 >>> Waited 15sec then pushed the last rep.
It's backoff period but I couldn't complete the reps. :(

Row
044 x 10
088 x 5
132 x 3
176 x 2
187 x 5
187 x 5
187 x 4
187 x 4
187 x 4

Sit-up (weight behind head)
22 x 14
22 x 14
22 x 12

Good-morning
104.5 x 10
104.5 x 10
104.5 x 10

73min


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 Post subject:
PostPosted: Mon Dec 28, 2009 8:47 am 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Mon 28 Dec 09

Front Squat
044 x 10
132 x 5
220 x 3
264 x 1
286 x 5
286 x 5

Press
044 x 10
088 x 5
110 x 3
132 x 5
132 x 4.5
132 x 4
132 x 4
132 x 3

Pull-up
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3

Deadlift
132 x 10
220 x 5
264 x 3
308 x 2
346.5 x 2

51min


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 Post subject:
PostPosted: Thu Dec 31, 2009 5:36 am 
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Posts: 719
Thu 31 Dec 09

3 nights of parties in a row and tonight's will be the forth. It might be a little off moderation.:lol:

Squat
044 x 10
132 x 5
220 x 3
308 x 2
352 x 2
385 x 2
286 x 10

Bench Press
044 x 10
088 x 5
132 x 3
154 x 2
176 x 2
192.5 x 2
143 x 10

Row
044 x 10
088 x 5
132 x 3
176 x 2
198 x 4
148.5 x 10

Lying Triceps Extension
77 x 10
77 x 8
77 x 5

Curl
71.5 x 11
71.5 x 7
71.5 x 6

Reverse Crunch
15
15
12

65min


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