01/07/13

• Walking:
  • 0:20:00 || 1 mi || flat
• Chin-Up:
  • 8 reps
  • 3 reps || weighted || 49 lb
  • 4 reps || weighted || 44 lb
  • 5 reps || weighted || 39 lb
  • 10 reps (+66 pts)
• Body Weight Squat:
  • 20 reps
• Barbell Squat:
  • 95 lb x 10 reps
  • 135 lb x 10 reps
  • 155 lb x 8 reps
  • 155 lb x 8 reps

01/09/13

• Walking:
  • 0:20:00 || 1 mi || flat
• Barbell Bench Press:
  • 95 lb x 10 reps
  • 135 lb x 8 reps
  • 185 lb x 4 reps
  • 205 lb x 2 reps
  • 235 lb x 2 reps
• Dips – Chest Version:
  • 8 rep
  • 7 reps || weighted || 34 lb
  • 7 reps || weighted || 34 lb
  • 12 reps || weighted || 17 lb
• Dumbbell Bench Press:
  • 50 lb x 8 reps
  • 60 lb x 8 reps
  • 60 lb x 8 reps
• Thoughts:
  • Disappointing workout. Trying to get benchmarks for all exercises this week. It seems that my shoulders are sore from benching the last two weeks. Went from 200 x 10 (267 max) to 225 x 4 (245 max) to 235 x 2 (242 max). Will start doing neutral grip dumbbell presses for primary chest exercise

01/11/13

• Walking:
  • 0:50:00 || 3 mi || flat
• Barbell Deadlift:
  • 75 lb x 10 reps
  • 145 lb x 6 reps
  • 195 lb x 5 reps
  • 235 lb x 1 reps
  • 295 lb x 4 reps || hooks
  • 255 lb x 6 reps || overhand grip failed at 4 reps, added hooks for last 2 reps
  • 255 lb x 8 reps || hooks
  • 225 lb x 7 reps || overhand grip failed at 7 reps
• Pull-Up:
  • 8 reps || sore left bicep
  • 6 rep || sore left bicep
• Cable External Rotation (Rotator Cuffs):
  • 10 lb x 10 rep
  • 10 lb x 10 reps
• Cable External Rotation (Rotator Cuffs):
  • 20 lb x 10 reps
  • 20 lb x 10 reps
• Unsupported Dumbbell External Rotation (Rotator Cuffs):
  • 10 lb x 10 reps
  • 10 lb x 10 reps
• Front Dumbbell Raise:
  • 20 lb x 10 reps
  • 20 lb x 10 reps
• Thoughts:
  • Shoulders still sore from 01/09/13. Skipped dumbbell shoulder press and did front raises instead.
  • Happy with dead lift top set. May only bump up weight to 300 next week, and use that as my top set for a couple of weeks, focusing on form.