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    Squat Night: 2/7/2014 Speed Box Squats...

    Squat Night: 2/7/2014

    Speed Box Squats
    warmups
    375 + Average Bands x 2 reps/8 sets

    Reverse Hypers
    90-140 x 10 reps/4 or 5 sets
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    Thanks a lot, Anuj. I know in the end I'll be...

    Thanks a lot, Anuj. I know in the end I'll be laughing at all this, but right now it's just chaos haha.
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    5/3/1 Bench: 2/5/2014 Incline Bench w/Pause on...

    5/3/1 Bench: 2/5/2014

    Incline Bench w/Pause on every rep
    warmups
    185 x 3
    205 x 3
    230 x 11 <-- rep PR
    185 x 16, 7, 2.6 <-- rest pause

    OHP
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    Training Update Training is going to be...

    Training Update

    Training is going to be changing for a few reasons: school, studying, time with my wife, etc

    - 5/3/1 2x/week program for the main lifts with a third day added in for...
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    Bodybuilding Day: 2/2/2014 All sets @ 30 sec...

    Bodybuilding Day: 2/2/2014

    All sets @ 30 sec rest

    Cross-Body Hammer Curls
    20s x 10/3 sets non-stop
    40s x 8/3 sets

    CT Curls
    25s x 8
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    Squats: 1/31/2014 Leg Curls 100 x 10/4 or 5...

    Squats: 1/31/2014

    Leg Curls
    100 x 10/4 or 5 sets warmup, minimal rest

    Squats
    bar x 5
    145 x 3
    235 x 3
    325 x 3
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    Incline Bench: 1/25/2014 Incline Bench w/pause...

    Incline Bench: 1/25/2014

    Incline Bench w/pause every rep
    bar x 10
    95 x 10
    135 x 3
    145 x 3
    165 x 3
    185 x 3 <-- was supposed to stop here, but felt great. Wanted to try 225.
    225 x 10
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    OHP/Delts/Biceps: 1/24/2014 OHP bar x 10 95...

    OHP/Delts/Biceps: 1/24/2014

    OHP
    bar x 10
    95 x 10
    135 x 5
    155 x 3
    175 x 3
    205 x 10 <-- all-time rep PR with this weight
    155 x 15 <-- AMRAP
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    Bench/Upper Body: 1/22/2014 Incline w/Pause...

    Bench/Upper Body: 1/22/2014

    Incline w/Pause Each Rep
    bar x 10
    95 x 10
    135 x 15/3 sets
    135 x 20 <-- swoly land pump
    135 x 5 <-- close grip, elbow not happy

    Skull Crushers
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    OHP/Upper Back: 1/17/2014 OHP bar x 5 95 x 5...

    OHP/Upper Back: 1/17/2014

    OHP
    bar x 5
    95 x 5
    135 x 3
    160 x 3
    180 x 3
    205 x 3
    225 x 3
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    Bench/Upper Body: 1/15/2014 Incline Bench bar...

    Bench/Upper Body: 1/15/2014

    Incline Bench
    bar x 10
    135 x 5
    185 x 5
    225 x 2 <-- something very "off"
    135 x 15/4 sets

    Cable Fly
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    Prowler Week 8 Day 3: Biceps and Traps 1/12/2014...

    Prowler Week 8 Day 3: Biceps and Traps 1/12/2014

    DB Curls w/G4
    5 sets/10 reps

    EZ Curls w/G4
    5 sets/10 reps

    Hammer Rope Curls
    4 sets/15 reps
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    Prowler Week 8 Day 2: OHP/Upper Body 1/10/2014 ...

    Prowler Week 8 Day 2: OHP/Upper Body 1/10/2014

    OHP
    bar x 10
    95 x 10
    135 x 5
    185 x 8
    185 x 8
    185 x 8
    185 x 10
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    Prowler Week 8 Day 1: Bench 1/8/2014 Bench...

    Prowler Week 8 Day 1: Bench 1/8/2014

    Bench
    bar x 10
    135 x 5
    225 x 3
    315 x 2 <-- shoulders and pecs not happy
    275 x 8/4 sets

    Cable Fly
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    Prowler Week 7 Day 2: Bench 1/4/2014 ...

    Prowler Week 7 Day 2: Bench 1/4/2014

    Earthquake Bar OHP
    bar x 10
    2 chains x 10
    4 chains x 10
    6 chains x 10/4 sets <-- shoulders on fire!!!

    Mountain Dog Lateral Raises
    30s x 30/3 sets <--...
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    Bench Night: 1/2/2013 Bench bar x 10 135 x 3...

    Bench Night: 1/2/2013

    Bench
    bar x 10
    135 x 3
    225 x 3 <-- shut it down here, shoulders and upper back still sore from Saturday's bench session

    Low Incline DB Bench
    50s x 15/4 sets
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    Prowler Week 6 Day 3: Back/Biceps 12/29/2013 ...

    Prowler Week 6 Day 3: Back/Biceps 12/29/2013

    CSRs
    1 pl x 10
    2 pl x 10
    3 pl x 10
    3 pl x 10
    3 pl x 8 <-- left shoulder blade hurting something fierce

    Fat Bar Pulldowns
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    Prowler Week 6 Day 2: Bench/Triceps 12/28/2013 ...

    Prowler Week 6 Day 2: Bench/Triceps 12/28/2013

    Bench
    bar x 5
    135 x 3
    225 x 3
    315 x 3
    365 x 1/4 sets
    225 x 29.8 <-- stalled about 2" from lockout... VERY frustrating!!!
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    Prowler Week 6 Day 1: 12/23/2013 Prowler +...

    Prowler Week 6 Day 1: 12/23/2013

    Prowler + 90lbs
    40 yards x 12 trips @ 60 sec rest


    -Ryan
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    Prowler Week 5 Day 3: Prowler Only 12/22/2013 ...

    Prowler Week 5 Day 3: Prowler Only 12/22/2013

    Prowler + 140lbs
    40 yards x 4 trips @ 90 sec rest

    Prowler + 90lbs
    40 yards x 8 trips @ 60 sec rest


    -Ryan
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