FRIDAY:

week 4 day 4

ME Bench

Flat BB bench

I worked up to 255 x 1 and there was only one other person in the weight room, some old guy. Was pissed off because I wanted to go for 285 for a single.

Standing BB military

115 x 8
115 x 8
115 x 8
115 x 8

Wide Grip Pull ups (palms away)

bw x 6
bw x 6
bw x 6
bw x 6

DB Tri Extensions (Lying on bench)

35s x 10
35s x 10
35s x 10
40s x 10

Week 5 Day 1

Bodyweight: 182 lbs PR

ME Squat/Deadlift


Elevated Deadlift

135 x 8
225 x 5
275 x 3
315 x 1
365 x 1
405 x 1 PR


GHR's

bw x 8 (4 assisted)
bw x 8 (7 assisted)
bw x 8 (all assisted)
bw x 8 (all assisted)

Hypers - 2 sec pause at top

bw x 10
bw x 10
bw x 10
bw x 10

Standing Ab Pulldowns

+70 x 10
+80 x 10
+80 x 10
+90 x 10


Pretty good day. I'd say my deadlift is probably at around 450. Now I gotta get my squat up. Next week will be doing low box squats for ME.

Didnt train on Tuesday, wasnt feeling well.

Thursday:

Week 5 Day 3

DE Squat/Deadlift

Parallel Box Squat

165 x 2 x 8 (55%)

Deadlift

235 x 1 x 8 (55%)

Zercher Squats

95 x 8
95 x 8
95 x 8
95 x 8

Decline Sit Ups

bw x 10
bw x 10
bw x 10
bw x 10


SO The zercher squats went much better. Still kind of hurts but not as much as last time. Im a pussy LOL. Took a pill before training and felt pretty good. Havent really built up a tolerance. I notice e-911 works better on some days than others regardless of the dose.

Week 5 Day 4

ME Bench

Flat BB Bench

135 x 8
185 x 6
225 x 3
255 x 1
285 x 1 PR
295 x 1 PR

Standing Military Press BB

115 x 8
115 x 8
115 x 7
115 x 6

Wide Grip Pull Ups (palms out)

bw x 6
bw x 6
bw x 6
bw x 6

Lying DB Tricep Extensions

35s x 10
35s x 10
35s x 10
35s x 10


Pretty surprised wiht today. 20 lb PR on bench. Took a pill at about 1 pm then another around 5 pm and felt pretty good. The scale at the gym said I weight about 184.5 lbs which I found hard to believe. I dont know if they calibrate this but i was 182 a week or so ago.

Week 6 Day 1

ME Squat/deadlift

Low Box Squat

135 x 8
185 x 3
225 x 3
245 x 3 PR

Pull Throughs

90 x 10
100 x 10
100 x 10

Rope Ab Pulldowns on knees

120 x 12
140 x 12
160 x 12

Felt like shit all day, even though i got a PR I know it shouldnt of been that heavy.

Week 6 Day 2

DE Bench

175 x 3 x 8 (60%)

Incline DB Bench Press

50s x 15
65s x 10
75s x 6

Face Pulls

90 x 12
100 x 10
100 x 10

Standing Side Raises DB

10s x 12
10s x 12
10s x 12

Week 7 Day 1

ME Squat/Deadlift

Low Box Squat

135 x 8
185 x 5
225 x 1
245 x 1
265 x 1 PR

DB Lunges

30s x 10
30s x 10
30s x 10

Hanging Leg Raises

bw x 10
bw x 8
bw x 8

So I took about 2 weeks off and it might of been a little too much lol...On the 245 set for some reason my rib started to hurt. I had my inzer belt on and I dont know if i had it on too tight or too high, but it hurts sometimes to breathe and there is pain on both sides of my torso. Pretty sure my rib is fine

Week 7 Day 2

DE Bench

Bench

155 x 3 x 9 (55%)

Incline DB presses

50s x 10
60s x 10
60s x 10

One arm DB Rows

80 x 10
80 x 10
80 x 10

DB Side Raises

10s x 12
10s x 12
10s x 10

Week 7 Day 3

DE Squat/Deadlift

Parallel Box Squat

165 x 2 x 8 (55%)

Deadlift

235 x 1 x 8 (55%)

Zercher Squats

95 x 8
95 x 8
95 x 8

Hypers - 2 sec pause at bottom

bw x 10
+5lb x 10
+5lb x 10

Standing Ab Pull Downs

+70 x 10
+80 x 10
+80 x 10

Legs are still sore as hell from monday. Conditioning is getting better though.

Week 7 Day 4

ME Bench

BB bench

135 x 10
185 x 6
1-board
225 x 3
245 x 1
275 x 2 PR
255 x 2

Standing BB Military Press

115 x 8
115 x 8
115 x 7

Close Grip Pull Ups (palms in)

bw x 8
bw x 7
bw x 4 lol

Skull Crushers

bar +50 x 12
bar +50 x 12
bar +50 x 12


Wanted to get 275x3 but o well maybe next week. Weighed myself at the gym - 186lb which is a PR. Will i get to 200 by the end of the year?? well see what Mr. Carls Jr and Burger King has to say.

Week 8 Day 1

ME Squat/Deadlift

Low Box Squat

135 x 8
185 x 6
225 x 2
245 x 1
265 x 2 PR

DB Lunges

30s x 10
30s x 10
30s x 10
30s x 10

Hanging Leg Raises

bw x 8
bw x 8
bw x 8
bw x 6

Week 8 Day 2

DE Bench

Flat Bench - 3 grips

175 x 3 x 9 (60%)

Incline DB Press

50s x 12
60s x 10
70s x 9
50s x 10

BB Rows Wide Grips

135 x 10
135 x 10
135 x 8
135 x 6

Seated DB Power Cleans

15s x 12
15s x 12
15s x 12
15s x 12

Week 8 Day 3

DE Squat/Deadlift

Parallel Box Squat

185 x 2 x 8 (60%)

Deadlift

245 x 1 x 8 (60%)

GHR's

bw x 8
bw x 8
bw x 8
bw x 8

Hypers - 2 sec pause bottom

+10 x 10
+10 x 8
+10 x 6
bw x 10

Standing Ab Pull downs

+60 x 10
+70 x 10
+80 x 10
+90 x 10

Week 8 Day 4

ME Bench

Flat Bench

135 x 8
185 x 6

1-BOARD

225 x 3
255 x 1
285 x 1 ???
295 x 1 ???

Standing BB Military Press

115 x 8
135 x 8
135 x 5
115 x 6

Shoulder Width Chins (palms in)

bw x 8
bw x 8
bw x 5
bw x 4 lol

Skull Crushers

bar +70 x 10
bar +70 x 10
bar +70 x 8
bar +70 x 5 lulz

DB Curls

35s x 8
40s x 6
30s x 8


So I had n00b spotters who never took their hands off the bar. O well lol next time I will tell them to not touch the damn bar and then say "that was all you bro!!!". I cant wait to leave this commercial shit gym, no one there is serious and it creates an awful atmosphere.

On another note, Are you supposed to be benching less on the 1-board than regular bench??

On a final note, i have stretch marks on my ass cheeks

Week 9 Day 1

ME Squat/Deadlift

Deadlift

135 x 6
225 x 6
275 x 1
315 x 1
365 x 1
405 x 1
435 x 1 PR

Hanging Leg Raises

bw x 8
bw x 7
bw x 7
bw x 7
bw x 6

So I just really felt like deadlifting today and planned on doing low box squats after. Well the deadlifts just took too much out of me. I originally wanted to get 450 but am glad I didnt because I wouldnt of got it. The 435 was a grinder. I ran out of dextrose last week so my recovery has been terrible, so i think I can hit 450 on a good day.

Week 9 Day 2

DE Bench

Bench

195 x 3 x 9 (65%)

Incline DB Press

50s x 10 x 5

Sitting DB cleans

10s x 12 x 3


My lower back was EXTREMELY sore I couldnt even bend over. Got what I could in.

Week 9 Day 4

ME Bench

BB Flat Bench

135 x 8
185 x 6

1-Board Press

225 x 3
245 x 2
265 x 2
265 x 1

Standing BB Military Press

115 x 8
115 x 8
115 x 8
115 x 7
115 x 7

Shoulder Width Chin Ups (palms in)

bw x 8
bw x 8
bw x 6
bw x 5
bw x 3

Skull Crushers

bar + 50

x 10
x 10
x 10

+70

x 8
x 5

DB Curls

35s x 8
35s x 8