6/29

Deadlifts:

225x6, 255x6, 285x6, 315x4, 345x1, 365x1 (PR)

It's strange that I always do sets of 6 or less for deadlifts, yet I keep hitting new PR's regardless... I should probably do sets of 10 next workout.

Also did 3 sets of side lateral raises and 3 sets of upright rows.

6/27

Feel like my appetite's been increasing since I now usually eat 1.5 footlongs per meal from Subway.

Bench:

175x10, 185x10 (chest felt really tired after this), 195x7, 195x7, 195x5

1-Arm Rows:

I'm going to start doing barbell rows since the gym has nothing over 100 lbs for dumbells (you can't grab a 10 and a 100 in one arm very well either.)

90x10, 100x10, 100x12, 100x12, 100x10

Leg Raises:

37.5x6

Weighted Situps:

2 45's x 6

Weighted Plank:

70 for 0:50

6/25

I don't even remember the last time I had a day for direct arm work, but here it goes:

Dumbbell Curls: 30's x 10, 32.5 x 10, 37.5 x 10, 40 x 5
Dumbbell Overhead Press: 40's x 10, 45 x 10, 50 x 10, 55 x 4
Upright Rows: 90 x 7, 100 x 6, 100 x 6, 90 x 5
Side Lateral Raises: 20's x 6 or 7 for 3 sets, 17.5 x 3
Oblique Side Bend: 100 x 10 for 3 sets
Seated Calf Raises: 90 x 10, 90 x 16, 90 x 16, 90 x 14

6/24

Tried some front squats + push presses (never tried push presses before) after seeing a t-nation article about it. But my right deltoid was apparently still kind of sore from benching last time, so I decided to do it next time.

I've also decided to add in a direct arm work / calf stuff the day after leg day, starting this week. (Probably going to focus on shoulders, obliques, calves, deltoids, curls, overhead pressing.)

Exercises:

A few sets of light front squats / push presses.

Front Squats:
power clean + 157x10, power clean + 157x10, power clean + 155x10, 165x7 (7th rep was absolutely brutal), 165x5, 165x6

(157 lbs is from using a 5kg bumper plate.)

I also managed to eat at least 3000 calories today. I recently got a blender which I throw tons of fruit / whey into. Seems like a great high calorie post-workout shake.

6/22

Bench:

195x6, 205x6, 215x4, 225x1, 235x1 (PR)

1-Arm Rows:

90x10, 95x10, 95x10, 100x10, 100x10

My rows have never felt stronger.

Leg Raises:

35x6, 35x6, 35x3

Plank:

55 for 1:00

6/21

I went swimming for a bit today mostly for fun. Only swam for < 30 min. I was going to go to the gym but forgot that it closed at 7:30 PM. Guess I'll go tomorrow.

6/19

Deadlifts:

205 x 6, 225x6, 255x6, 295x6, 345x1, 365x1 (FAIL)

6/17

Bench:

185x6, 195x6, 205x6, 225x2, 235x1 (FAIL)

1-Arm Rows:

90x10, 90x10, 95x10, 95x10, 100x6 on R arm, 100x8 on L arm

I'm pretty sure my L arm is stronger than my R.

Weighted Plank:

This was the exercise I described horribly last time:


1:15 w/ 45 lb. plate, 1:00 + 45 lb, 0:45 + 45 lb

6/15

Squat:

185x10, 195x10, 205x10, 225x5, 255x1

Man sets of 10 are hard. Only did a few sets since I arrived at the gym 40 min before closing.

6/13

So I'm farther in my project than I expected, so I actually lifted today.

Exercises:

Bench:
185x6, 195x6, 205x5, 215x3 (just couldn't get the 4th rep, got stuck halfway up), 225x1

1-Arm Dumbbell Row:
100x6, 100x6, 90x10, 90x10, 90x10

Since I've ALWAYS been doing leg raises/weighted situps for abs, today I decided to do the ab-wheel roll thing with a barbell and doing that thing where you get into a pushup position with weight on your back and instead of your hands on the ground, your forearms are on the ground.

6/12

Didn't eat that much food throughout the day (just 2 subway footlongs), so 2 hours before sleeping I ate around... 1 lb of scrambled eggs with some potatoes. (These are the instant-low quality scrambled eggs served at breakfast locations...) I wonder if that's unhealthy...

Basically we have this breakfast buffet special this week, but I forgot that I could just go and get seconds instead of loading up on the first plate. So naturally I put tons and tons of food on my first plate, way more than I could handle.

6/11

Still have a project and an infinite time final due before Fri... the final is totally kicking my ass so probably won't lift till Fri.

Hopefully I can get 205x6 on bench for at least 1 set, and then I'll probably aim to do 6x100m on Sunday - either that or like 10 sets of cleans (hoping for a 195 or possibly even 205 clean), either of which will be super brutal.

6/9

Deadlifts:

185x6, 225x6, 255x6, 295x6, 335x1 (PR), 315x3

Last time I did deadlifts I struggled with 295x1... I also told a friend today that my goal over the summer would be to deadlift 365... but I think my new goal will be 405.

6/6

Bench:

185x6, 195x6, 205x4, 215x3, 205x2

1-Arm Dumbbell Rows:

100x4, 100x6, 100x6, 100x6, 100x6 (my pinky seems to still sort of hurt from doing cleans a while back, so I had trouble gripping the 100)

Leg Raises:

35x6, 35x4

Weighted Situps:

80x6

A few sets of over head presses and upright rows for shoulders.

6/5

My legs are still extremely sore from the squats... but messed up today and ate < 2000 calories. This is partially because I already used all the declining balance I had for campus food. So today I cooked 8 steaks for the next week. All I have is Cheerios, Milk, Whey, Tuna, and Steak.... no vegetables or fruit (who needs them anyway).

6/3

Squats:

185x6, 205x6, 215x6, 225x6, 245x6, 265x1, 285x1 (FAIL - got up halfway before collapsing), 275x1 (PR)

pretty good considering I haven't done back squats in a while

6/2

Did some tiring "sled" work for 2 hours... basically I helped move a lot of wood around, which was especially hard when I had to pull on a dolly that had multiple boards on it and when one of the wheels broke, leaving me to support what that wheel should've supported.

6/1

Barbell Bench:

185x6, 195x6, 205x5, 205x4, 200 (partner loaded wrong plate when I asked for 195) x1 and then 185x3

Weighted Chins:

60x3, 70x3, 80x2, 80x2, 70x2 (looks my chins got a lot weaker...)

One Arm Chins:

58 lb. assist x 4 on right arm, x 3 on left arm

Weighted Situps:

80x10, 70x4

Leg Raises:

32.5x5

Curls:

80x4 immediately followed by 70x2

Side Bends:

100x10 on left oblique, 100x7 on right oblique