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I generally spend between 2-3 hours.

30 minute warm-up + knee rehab
90 minute lifting
30 minute cooling down + static stretching

Training

Monday
Back Squat
Bench Press
Back Extensions
DB Rows
Suitcase Deadlift

Wednesday

I'm a few days removed from finishing physical therapy on my right knee. I'll be detailing my training program this summer, in both the gym and on the field for summer rugby. I ask that you please...

Jesus I'm an idiot I didn't even realize this wasn't in the journal section.

Mod Delete or Mod Move would be great

Legs / Shoulders

Front Squats
135 x 5
135 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Back / Biceps

Rack Pulls
135 x 5
225 x 5
315 x 5
315 x 5
405 x 5
495 x 5
585 x 1

Chest / Triceps

Incline Bench Press
45 x 5
45 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Strength II

Agility / Mobility Drill Warm-Up

Deadlifts
135 x 5
135 x 5
225 x 5
315 x 3
315 x 3

That's just on my strength days I'll do a certain number of singles at a certain percentage depending on how I feel those days. Generally one day I'll push a few singles between 90-100% and on the...

Food Log

Meal 1
1 scoop of casein

Meal 2
2 servings of chili

Intra-Workout Shake
2 scoops of bcaa?s

Strength I

Weight: 231 lbs

Agility / Mobility Drill Warm-Up

Squats
135 x 5
135 x 5
225 x 5

The Start
I've come to realize a few things about myself and training.
1. I have training ADD
2. My training is very inconsistent when I don't have a strict schedule
3. I seem to get better...

Goals for the end of this school year (May):
Bench - 315+
Squat - 550+
Deadlift - 550+
Jerk - 275+

Thanks man, my lower body has always been much more developed than my upper body, but my upper body is coming along nicely. Embarassingly it's only been recently that I've been able to bench 225,...

Strength II

Deadlifts
135 x 5
135 x 5
225 x 5
315 x 1
315 x 1
405 x 1
475 x 1

Cardio

Stationary Bike

Farmer's Walks

C2 Row Machine

Strength I

Back Squat
135 x 5
135 x 5
225 x 5
315 x 1
315 x 1
405 x 1
455 x 1

First Day

I just wanted to get a feeling for the weights I'd be using, I guess this past week was kind of a pre-cycle. I'm going to restart tomorrow, and keep this going. I really like the flow of the...

Strength II

Deadlift
135 x 5
135 x 5
225 x 5
315 x 3
405 x 1
425 x 1
455 x 1