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Great job, its stuff like this that motivates me to get off my ass to the gym.

Pull-Ups:5,5,5
Lat Pulldowns: 90,100,110 x8
Bench Press: 175, 175, 175 x5
db Overhead Press: 45 5,5,5
Preacher Curls: 55 7,5 45 5
Seated machine rows: 90,100,110 8,8,8
dips: 5,5,5
reverse pec...

more basketball tonight

did high reps back/shoulders today but didn't write it down, also did abs

played basketball then did a bit of rowing today for cardio

sled: 270 8,8,4
standing leg curls: 40 8,8,6
sldl: 95 4x5
walking lunges
leg extension: 80 3x8
calf raises: 3x10 each side

Lat Pulldowns: 90 8, 100 8,8
Bench Press: 175x5, 175x5, 175x4
db Overhead Press: 45 5,5,4
Preacher Curls: 55 8,8,6
Tricep Pulldowns: 60 8,8 70 6
Seated machine rows: 90,100 8,8,8
dips: 5,5,5

Did low weight/high reps arms/shoulders yesterday but didn't record weight.

bench
db press
db flys
preacher curls
seated incline curls
seated machine rows
pull ups
tricep pulldown

substituted basketball yesterday for light legs

tricep pull downs: 50 3x8
db shoulder press: 40 8,5,3
seated maching rows: 80 15,15
lat pulldowns: 80 12,12,12
side lat raises: 17.5 2x8
row machine (15mins)

sled: 270 8,7,6
standing leg curls: 40 8,8 50 6
sldl: 95 2x5
walking lunges: 4x6
leg extension: 90x5, 70x8,8

Pull-Ups:7,5,5
Lat Pulldowns: 90 3x8
Bench Press: 175, 175, 175 x5
db Overhead Press: 45 5,5
Preacher Curls: 55 7,5,5
Skull Crushers: 35 2x8
Seated machine rows: 80,90,100 8,8,8
dips: 5,5,5...

Got really sick and busy with outside things. Managed to at least get in some basketball tonight.

Pendlay Rows: 55lbs 3x5
Pull-Ups:6,6,5
Lat Pulldowns: 90 3x8
Bench Press: 175, 185 x4 185 x3
db Overhead Press: 55 5,5,3
Precher Curls: 65 3x8
Skull Crushers: 55 3x8
Machine Rows: 90 3x8...

More basketball tonight, I feel like I haven't been hitting the weights as hard as I did at the start. Ready for a new week and looking to work hard.

Went to the gym to do the leg workout, but ended up playing a marathon session of ball.

Pendlay Rows: 45lbs 3x5
Pull-Ups:7,7,7
Lat Pulldowns: 90 3x8
Seated Cable Row: 80 3x8
Close Grip Pulldowns: 40 3x8
Uprights Rows: 20 3x8

Pendlay Rows: 45lbs 3x5
Pull-Ups:7,7,7
Lat Pulldowns: 90 3x8
Bench Press: 175, 175, 185 x5
db Overhead Press: 55 3x5
Precher Curls: 55 3x8
Skull Crushers: 3x8

Starting Phat on monday, did this today

Sled: 270lb 3x8
DB MP: 55 5,5,4
Standing single leg curl: 40 3x5
Chins: 8,6,6,5
Lat pulldowns: 90lbs, 3x8
Tricep pulldowns: 60 3x8
Rows: 80 3x8 ...

Switching it up and going with PHAT. The new program is

Day 1: Upper Body Power Day

Pendlay Rows: 3x3-5
Weighted Pull-Ups: 2x6-10
Rack Chins: 2x6-10
Bench Press: 3x3-5
...