Sitting on a log

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Friday

Deadlift
135x10
205x3x10

Pullups
BWx5
BW+25x5,4,4

ATG Squats
135x20
145x20

CGPD
120x10
160x10
180x10

Finished up with trap work.

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Saturday

OHP
135x5
155x2
175x5,4,3
135x10

LR's SS RR
10x10 10x10
15x10 10x10
20x10 10x10

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Monday

ATG Squat
135x10
205x5
225x5
245x5
265x5
280x3

Pullups
BWx10,8,8,7

GHR
3x10

Sled Rows
45x10
90x10
115x10
140x10

Alt Curls
15x10
20x10
25x10

Finished up with some trap work

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Tuesday
Flat Bench
135x10
205x5
225x3
245x1
265x4x5
275x3

Incline
135x5
185x9,8,6

LR SS RR
10x10 10x10
15x10 10x10
20x10 10x10
25x10 10x10
15x12 10x10

Dips
3x10

CGBP
185x3x10

Wide girp bench (focusing on negative) just wanted to start giving pecs more work since I bench narrow
95x3x10

Finished up with cable work for triceps.

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Wednesday

ATG Squats
135x10
185x10
250x10

Pendlay Rows....still trying to get my form down right. I keep wanting to break the weight off the floor with my hips. Working on just using upperback

135x10
145x3x10

Leg Extensions
3x20

Pullups
BWx8,7,5

GHR's
3x10

Calf Work

BB curls
45x10
50x10
45x8
45x7

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Friday

Deadlift
135x10
225x10,10
245x10

Pullups
BW+25x3x5 PR

ATG Squats
135x20
155x20

CGPD
120x10
160x10
180x10
200x10

Finished up with trap work.

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Saturday

OHP
135x5
155x2
175x5,5
180x4

LR SS RR
10x10 10x10
15x10 10x10
20x10 10x10

Cuban Press
EZ bar x5,5

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Monday

ATG Squat
135x10
225x5
245x5
265x5
290x3

Pullups
BWx11,8,8,7

GHR
3x10

Sled Rows
45x10
90x10
135x2x10
45x20

BB curls
45x10,8,6

Finished up with trap work.

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Wednesday

ATG Squat
135x10
205x10
255x10

Pendlay Rows
135x10
155x3x10

Leg Extensions
3x20

Pullups
BWx4x7

GHR's
3x10

Finished up with a little calf and bicep work.

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Thursday- Did shoulders today instead of Saturday. I'm going on an all day hike Saturday so I had to get them in today.

OHP
135x5
155x3
180x3x5
200x2
135x11

LR's SS RR Going to start doing these really slow and controlled and see what kind of results I get.
10x10 10x10
10x8 10x10
5x10 5x10

Short, but good workout. Still holding to my goal of hitting 225 OHP by December 31 2012.

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Friday

Deadlift
135x10
205x3
245x2x10
225x10

Pullups
BW+30x4,4,3

ATG Squats
135x20
165x20

CGPB
120x10
160x10
180x10

Finished up with trap work.

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Monday

ATG Squats
135x10
225x5
245x5
275x5
300x3

Pullups
BWx10,9,8,7

GHR
3x10

Sled Rows
45x10
90x10
135x10
140x10
45x20

BB Curls
45x10,8,6

Trap work.

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Wednesday

ATG Squats
135x10
205x10
265x8

Pendlay Rows
135x10
155x10
155x10
160x10

Leg Extensions
3x20

Pullups
BWx8,8,7,7

GHR's
3x10

BB Curls
3x10

Calf work.

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Friday

Rack pulls slightly below knee
135x10
225x10
225x10
185x10
185x10
135x20

Pullups
BW+30x4,4,4

ATG Squats
135x20
185x20

CGPB
4x10

Finished up with trap work.

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Saturday

OHP
135x5
155x2
175x1
185x5,4,3
205x1
135x12

LR SS RR
10x10 10x10
15x10 15x10
20x10 15x10
25x10
20x10

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Monday

ATG Squats
135x10
225x5
245x5
275x5
315x2

Pullups
BWx11,9,8,7

GHR's
3x10

Sled Rows
45x10
90x10
135x10
145x10
45x25

BB curls
3x10

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Tuesday

Flat Bench Paused with a 1,2 cout
135x10
185x5
205x3
225x3
245x5x5

Incline Bench
135x5
145x10
155x10
165x7

LR's SS RR
10x10 10x10
15x10 15x10
20x10 15x10
25x10
30x5

Paused CGBP
135x10
155x10
175x8

Wide grip bench SS with pulldowns
95x10,10,8

Finished up with cable work.

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Okay, decided to start a new routine. Kind of just got tired of the old one and I'm losing focus for the gym.

Monday

ATG Squat
135x10
225x2
250x1
275x1
295x1
315x1, 315x1
275x5

Flat Bench
135x10
225x2
250x1
275x1
285x1
300x1
245x3x5

Pullups
BWx8,8,8,7

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Tuesday

ATG Squat
135x10
225x2
245x1
275x1
295x3
245x2x5

OHP
135x5
155x1
185x3
155x2x5

Pendlay Rows
135x10
155x10
165x10

LR SS RR
10x10 10x10
15x10 15x10
20x10 20x6

Finished up with trap work.

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Wednesday

ATG Squat
135x10
225x2
245x1
275x1
295x1
315x2x1
225x5

Flat Bench
135x10
205x2
225x2
245x1
255x1
225x3x5

Pullups
BWx3x7

GHR's
3x10

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Friday

ATG Squats
135x10
225x2
245x1
275x1
295x3
245x5

OHP
135x5
155x2
175x1
190x3
160x2x5

Deadlift
135x10
225x3
245x2x10
225x10

Finished up with a bunch of isolation work. Taking the weekend off.

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Monday

ATG Squats
135x10
225x2
245x1
275x1
295x1
315x1
320x1
275x5

Going to cut down on warm up sets.

Flat Bench
135x10
225x2
250x1
275x1
295x1
305x1
250x3x5

Pullups
BWx10,8,8,8

GHR's
3x10

Finished up with a little bicep work.

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Tuesday

ATG Squats
135x10
225x2
265x1
300x3
250x5

OHP
135x5
155x1
175x1
195x2
160x2x5

Pendlay Rows
135x10
155x10
165x10

LR SS RR
10x10 10x10
15x10 15x10
25x10 15x10
25x10

Finished up with some trap work

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Haven't been posting lately. Workouts have been sporatic. Trying to get back on solid again. Taking a break from squatting, just kind of burn out from it.

Rack Deadlifts
135x10
185x10
225x10
275x10

Pullups
BWx5
BW+35x4x3
BW+50x2

Leg Extensions
2x10
1x12

CGPD
120x10
160x10
170x10
180x10

BB Curls
3x10

Finished up with trap work

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Monday

Just going to do leg extensions and leg press until I get my passion back for squats. My heart just isn't in it right now.

Leg Extensions
5x20

Pullups
BWx11,9,8,8

Leg press

Sled Rows
45x10
90x10
135x10
90x10

Alt Curls
25x10
35x2x10

Hammer curls
20x10
25x10
30x10

Finished up with trap work.

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I quit lifting for a few months. I've been back at it for a little while now. Trying to get stronger than ever. I'm also going to turn this into kind of a mental health log too. I haven't been feeling too well, and nobody really understands. I think it'll help me if I just put my feelings down on paper.

Thursday
Physical
Strict Standing OHP
135x5
155x3
175x2
195x1
220x1
135x12

Standing Lateral Raises
15x10
20x10
25x10
25x10
20x10

Bent over lateral raises
10x10
15x10

Cuban Raises
15x10
25x5

Mental
I've felt really angry today. It helps in the gym, but not in real life. I've been happily dating a girl for 2 months now, but I've had this deep seeded belief that she is going to leave me like every other girl in my life has. I know its going to destroy the relationship if I don't turn things around. Things change so quick for me, one day I'll be feeling on top of the world and feel like the relationship is going awesome. The next day I'll feel down in the gutter and think she is going to leave me. There is no true event that triggers either feeling.

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Monday
Physical

ATG Squats
135x10
225x1
245x1
265x1
275x3x5

Pullups
BWx10,9,8,8

GHR's
3x10

Row Machine
3x10

5 or so sets of bicep work.

Mental
I don't get to see my girlfriend very often. We have been dating 2 months and we have only hung out twice. She is really busy b/c she has 3 kids and works and goes to school. I'm very understanding and supportive of that fact. Today I saw on ******** that she went with one of her guy friends to the movies. It made me really sad. I've been supportive all this time and when she has free time, she goes with another guy to the movies. It really pissed me off. We are going to talk about it tonight, but I don't really know what to say. It made me so mad because I've put in all this time. It made me pick up a pack of cigarettes and I smoked a few then threw the rest out. She said she would call me tonight, if she doesn't, it shows she doesn't care. I can't date someone that doesn't care

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Tuesday

Physical
Flat Bench
135x10
185x5
205x2
225x2
240x10,10,9

Incline Bench
135x10
155x10
175x10

Flat DB bench
Slow contraction
50x10
60x10
70x10

Hammer Strength Incline Bench
135x12,10,10

Finished up with cable work for triceps

Mental
My girlfriend went to the movies with a guy friend last night. I got upset about it b/c she and I barely get to see eachother and then she does that ****. I told her I was upset about it. I told her that I wanted to do stuff like that with her. The night didn't go well. She and I talked about it today and I told her I wanted her to make more time for me. I just don't know about anything anymore. She said she is going to make more time for me. Its not healthy that I feel this way, I feel like complete crap and like its out of my control. I have serious trust issues. I don't care that she went to the movies with a guy, it was the fact that she doesn't even make time to do that with me. Apparently he even paid for a babysitter for her kids. She says hes a friend, but obviously he has other intentions. She got really drunk b.c. she was upset that I was upset and she took a ***** and passed out. She said she doesn't remember getting home. I wish I didn't care so much. She was supposed to call me, but didn't. That hurt me a lot. This is my first relationship since 2011. I have only told a few people about this-I was in the USAF at that time and I was leaving to go on a deployment. My girlfriend came to the airport to see me off. She said she loved me and that she would be there for me when I got back. I cried after I turned around to board the plane. Two weeks later, she said her feelings changed and she broke up with me. Its been really hard for me to trust a girl since then. I care too much.

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Wednesday

Physical

ATG Squats
135x10
225x3
245x3
275x3
315x1

Pendlay Rows
135x10
155x10
175x2x10

Leg extensions
3x20

Pullups
BWx4x6

Hamstring and calf work

Mental
Feeling okay today. Not too much to say.

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Thursday

Physical

Quick workout today, was feeling tired.

Strict OHP
135x5
155x3
175x2
195x1

Mental
My girlfriend just doesn't seem as interested in me as she used to. She says she wants to be with me though. I'm just going to continue to be there for her. Nothing much else I can do. Feeling okay today, but feel like I'm missing something inside.