9/29 Log/Circuit

Log Press (1 Clean)
90 x 5/90 x 3/140 x 3/140 x 3/190 x 3/190 x 1/220 x 6 (2 rep PR)

Circuit (2 rounds @ 10 reps each exercise)
Close Grip 135/Log Rows 140/Axle Curls -47 1st round, 57 2nd round/Band Rows/Side Raises 20/Rope Pull Aparts

Shoulders were torched.  Good day. 

9/27 Legs

Reverse Band Squats (Not sure of the resistance)
135 x 10/185 x 5/225 x 3/275 x 3/315 x 3/365 x 3/405 x 3/455 x 1/495 x 1

Tire Flip (500 lb tire)
x 5 in 16 seconds/x 3 in 10 seconds

Sprints x 100 ft
x 4/Quads are KILLING me!

Out!

9/26 Chest/Tris

Bench Press
45 x 15/45 x 15/95 x 10/95 x 10/135 x 5/185 x 5/225 x 5/250 x 10 (I wanna say this is a 3 rep PR!)

Incline Bench Press
45 x 15/95 x 12/115 x 12/135 x 12/135 x 12

Incline Flies
30 3 x 12

Triceps Pushdowns SS hands up and down
27.5 x 12/30 x 12/32.5 x 12

Triceps Kickbacks
30 3 x 12

BW Bench Dips
3 x 30

Bodyweight is a steady 198-199.  Strength is still improving.

9/25 Deads

Worked bis and tris on Friday, no big deal.

Deadlifts
135 x 10/185 x 5/225 x 3/275 x 3/315 x 3/365 x 6

Reverse Sled pulls SS Regular Sled Pulls SS 16kg Kettlebell swings
4 runs x 50 ft/50ft/10 swings.

9/22 Workout

Really wanted to hit some farmers and yoke today, but the weather had other plans.

Reverse band bench press (Not sure the resistance on the bands)
135 x 5/185 x 3/225 x 3/275 x 3/315 x 3/365 x 1/405 x 1/435 x fail.

Sprints (Ouch)
2 sprints x 50 ft
2 sprints x 75 ft

Quads are burning......

9/20 Squats/Log

Squats
45 x 12/45 x 12/95 x 10/135 x 10/185 x 1/205 x 3/235 x 3/255 x 10

Log (Clean once)
90 x 5/140 x 5/190 x 3/190 x 8

Sandbag loads (220 lb)
x 1/x 3

9/19 Chest/Tris

Bench Press
45 x 15/45 x 15/95 x 12/95 x 12/135 x 5/185 x 6/205 x 6/235 x 8

Incline DB Press
60 x 12/70 x 12/100 x 6

DB Flies
30 x 12

Skull Crushers
35 3 x 12

Tri Ext Superset hands up and down
30 3 x 12

BW Dips
x 30/x 30/ Did the last set on a dip set up with 96. - I know what I'm talking about.....

9/18 Back

Deadlifts
135 x 10/135 x 8/185 x 5/185 x 5/225 x 5/275 x 5/315 x 6

Few Aux things.  Had to rush the workout, Saints game at 12.

8/16 Arms

Preacher Curls
40 x 12/60 x 12/60 x 12/70 x 12

Incline DB Curls
25 x 12/25 x 12/30 x 12

BB Curls
65 x 12/75 x 12/85 x 12 drop 75 x 10/65 x 10/45 x 8

Tricep Pushdowns SS hands up and down
30 x 12/30 x 12/32.5 x 12

DB Skull Crushers
30 x 12/30 x 12/35 x 12

Dips on machine
120 3 x 12

Body weight at 198.2, almost to 200!

9/13 Legs

Squat
45 x 15/45 x 10/45 x 5/95 x 5/135 x 5/185 x 5/225 x 5/245 x 10

Leg Ext
75 3 x 15

Good Mornings
60 3 x 15

Called it.  Pretty intense squat workout, did a little assistance and called it a day. 

9/12 Chest/Tris

Bench Press

45 x 20/45 x 15/95 x 12/95 x 12/135 x 12/165 x 5/185 x 5/225 x 14 (4 rep PR)

Incline DB Press

50 x 15/70 x 12/90 x 12 (PR for this weight)

DB Flies

30 x 12/40 2 x 12

SS Tri Ext (Hands up and down)

30 3 x 12

DB Skull Crushers

40 3 x 12

BW Dips

x 50/x 40/x 30

BW is at 194 (up from 185).  Strength is going THROUGH THE ROOF!!!!  I'm setting PRs like crazy.  

9/11 Back/Aux

Deadlifts
135 x 5/185 x 5/225 x 3/275 x 3/315 x 12 (2 rep PR)

Some Aux stuff.  Main point today was establish a 1RM on deadlifts so I can start a deadlift program next week.

315 was very smooth.  Felt like I had prolly 2-3 more in me.  Weight is up to around 192 and the strength is following.  

9/6 Squats/Log

Squats with bands.
45 x 5/95 x 5/135 x 3/185 x 3/225 x 3/275 x 1
Not sure what the bands weigh, but it was heavy.

Log (clean once)
90 x 3/140 x 3/190 x 3/220 x 3/ add belt 220 x 4.

Good workout.  Started bulking diet today, feeling pretty good.

9/5 Chest/Tris

Bench Press
45 x 15/95 x 12/135 x 12/155 x 12/185 x 10/205 x 8/235 x 8

Incline DB Press
50 x 12/60 x 12/70 x 12

DB Flies
30 x 12/30 x 12/35 x12

Tri Extensions (SS Grip)
30 x 3 x 12

DB Skull Crushers
30 x 3 x 12

BW Dips
3 x 30