
12/21/17:
173.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 3
270 x 9, 9, 9, 9
Paused Bench Press:
135 x 5
145 x 3
155 x 10, 10, 10, 10, 9
EZ Bar Biceps Curls:
60 x 15, 15, 14, 14, 14
Lat Pulldown Crunches:
90 x 17, 17
Twisting Cable Crunches:
150 x 16, 15
Abductor Machine:
200 x 20, 19, 18
Leg Press Calf Raises:
3 PPS x 16, 16, 15, 15, 15
Volume PR on the paused bench.

12/23/17:
173.2 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
150 x 3
160 x 9, 9, 9, 9
Hack Squats:
4 PPS + 10 x 6, 5
4 PPS x 6, 6, 6
Weighted Chinups:
BW + 5 x 10, 10, 9, 8, 8
Triceps Pushdowns w/ rope:
60 x 16, 16, 14.5, 15, 14
DB Rear Delt Flies:
20s x 15, 15, 13, 12.5, 13.5

12/24/17:
172.2 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
325 x 5, 5, 5, 5, 5, 5, 5
Incline DB Presses:
45s x 8
65s x 10, 10, 10, 9
60s x 9
Lat Pulldowns:
170 x 12, 12, 11, 11, 11
Lat Pulldown Crunches:
90 x 18, 16
Twisting Cable Crunches:
150 x 16, 16
Supinating Machine Curls:
35 x 15, 13, 15
Adding in a second day of curling, I do believe. I haven't really emphasized my biceps training in a long time so I think some extra work may be warranted here. Today marks six full years of consistent training for me. My life completely changed on this day, December 24th, 2011, when I first picked up a barbell after my senior season of high school cross country. Was at an all time low, and as cliche as it is, lifting helped bring me out of a dark place.
Anyways, merry Christmas to all.

12/26/17:
173.6 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
185 x 2
195 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
BB DeadStop Good Mornings:
135 x 8
185 x 5
195 x 12, 12, 12, 12, 12
Free Cable Rows:
140 x 8, 8, 8, 8, 7.5
DB Lateral Raises:
20s x 15
15s x 19, 18.5, 17.5, 17
Lying Leg Curls:
100 x 11, 11, 11, 10.5, 11
Good work. Last session before a vacation with the family. Going on a cruise! Will be training on the ship, but I likely won't be updating until I return.

I'm home from my trip. Had an AWESOME time. Had excursions in Key West and then Cozumel. Really feeling good to recharge my batteries. Semester starts up next week and, while I'm dreading it, I feel like I'm more mentally ready for it right now after a month of just working and hanging out.
Hit all of my scheduled training sessions on the trip. Swapping some things around so I'll be deadlifting instead of benching tomorrow, but, other than that, everything went as planned. Took time to work in the higher rep ranges with some lighter loads on the ship. I'll count it as a deload even though I still pushed myself.

Training on the ship:
12/28/17:
174.0 lbs.
Machine Leg Press:
275 x 8
355 x 15
395 x 11, 11, 11
HS Chest Press:
105 x 8
135 x 17, 15, 12.5, 11.5
120 x 13
Seated Preacher Curl Machine:
45 x 13, 13, 11, 13, 12
Seated Crunch Machine:
80 x 28, 100 x 22
Alternating Roman Chair Leg Raises:
BW x 9.5, 10
Abductor Machine:
140 x 18, 18, 18
Leg Press Calf Raises:
275 x 19
295 x 16, 17, 18, 18
12/30/17:
171.8 lbs.
HS Chest Press:
105 x 8
120 x 5
135 x 17, 17, 16, 13
Underhand Grip Pulldowns:
150 x 12, 13, 14, 13, 12
Leg Press Machine:
275 x 8
395 x 11, 11, 11, 11, 10
DB Rear Delt Flies:
20s x 15, 15, 14.5, 14, 13.5
Triceps Pushdowns w/ rope:
55 x 20
60 x 15, 14, 12
55 x 14.2
12/31/17:
171.4 lbs.
HS Chest Presses:
105 x 8
120 x 5
135 x 17, 17, 17, 16
Lat Pulldowns:
135 x 15, 15, 15, 15, 15
HS Incline Presses:
105 x 17, 16, 15.5, 13, 11.5
Seated Machine Crunches:
100 x 24, 22
Twisting Roman Chair:
BW x 10, 10
Supinating DB Curls:
25s x 27, 21, 20
Happy New Year to all. Will be getting my first training session of the year in tomorrow morning.

1/3/18:
169.4 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
285 x 9, 9, 9, 9
Free Cable Rows:
120 x 10, 11, 11, 11, 10
Deadstop Barbell Good Mornings:
210 x 10, 10, 10, 10, 9
Seated DB Lateral Raises:
15s x 19, 19, 19, 19, 17
Lying Leg Curls:
100 x 12, 11, 10, 8.5, 8.75
Good effort. Hamstrings were feeling the additional work from doing deads on this day with good mornings and leg curls. Must have overestimated the caloric value of some of the foods on the cruise since I dropped a few pounds, undesirably.

1/5/17:
171.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
290 x 7, 7, 7, 7, 7
Paused Bench Press:
135 x 5
155 x 3
170 x 9, 9, 8, 7, 7
EZ Bar Curls:
60 x 15, 15, 15, 15, 12
Abductor Machine:
200 x 20, 20, 19
Lat Pulldown Crunches:
90 x 18, 17
Twisting Cable Crunches:
150 x 17, 15
Leg Press Calf Raises:
3 PPS x 16, 16, 17, 16, 16
These squats were hard. Benching felt pretty good aside from failing the eighth rep on the fourth working set. Thinking about changing back to regular, nonpaused bench shortly since I ended up not doing the potential meet in December. Just trying to build at the moment.

1/6/17:
171.6 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
185 x 5, 5, 5, 5, 5, 5, 5
Hack Squats:
2 PPS x 8
3 PPS + 35 x 10, 10, 10, 10, 9
Chinups:
BW + 10 x 9, 9, 9, 7.5, 5.9
DB Rear Delt Flies:
20s x 15, 15, 15, 15, 14.5
Triceps Pushdowns w/ rope:
60 x 16, 16, 15, 15, 14
This was good, except that I seemingly ran out of steam when I was on my last few sets of weighted chins. Tried to push through the fatigue, but to no avail. Still had a solid performance on the triceps and rear delts.

1/8/18:
172.2 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
285 x 9, 9, 9, 9
Incline DB Presses:
45s x 8
75s x 8, 7
70s x 9, 7, 8
HS Lat Pulldowns:
145 x 12, 12, 12, 12, 11
Machine Crunches:
90 x 18, 20
Machine CoreRotations:
70 x 16, 18
Cable Curls w/ rope:
40 x 13
32.5 x 17, 16
Just noticed that I've been using 2017 labels for my last few sessions instead of 2018, haha. Going to take some time to get used to the new year. Felt like a really good session. Back at my gym at school. Which means another very hectic semester begins tomorrow. Two semesters and 11 months until I begin rotations. I can do this.

1/10/18:
173.6 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
170 x 7, 7, 7, 7, 7
BB DeadStop Good Mornings:
135 x 5
185 x 5
210 x 5
230 x 8, 8, 8, 8, 8
WideGrip Cable Rows:
125 x 13, 14, 13, 13, 13
Seated DB Lateral Raises:
15s x 19, 19, 19, 19, 19
Seated Leg Curls:
110 x 13, 12, 12.5, 12, 12
Machine Calf Raises:
155 x 15, 15, 14, 13, 13
String of good sessions here. A bit too much backrounding on the good mornings but effort was there

1/12/18:
174.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
330 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Paused Bench Press:
135 x 5
160 x 3
185 x 6, 6, 6, 6, 6
EZ Bar Curls:
60 x 15, 15, 15, 15, 14
Abductor Machine:
170 x 12, 12, 13
Machine Crunches:
90 x 20, 21
Machine CoreRotations:
80 x 18, 19
Strength felt exceptionally high today. Felt like I had more in the tank on squats. Bench made a notable improvement as well. Will be back in tomorrow.

1/13/18:
173.4 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
195 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Machine Leg Press:
270 x 8
355 x 8
360 x 8, 8, 8, 8
Weighted Chinups:
BW + 25 x 7, 7, 7, 7, 6
Triceps Pushdowns w/ vbar:
55 x 15, 15, 13, 13, 12
DB Rear Delt Flies:
20 x 15, 15, 15, 15, 13.8

1/15/18:
172.0 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
305 x 7, 7, 7, 7, 7
Incline DB Presses:
45s x 8
60s x 12, 12, 12, 10
50s x 12.9
HS Lat Pulldowns:
160 x 10, 10, 10, 10, 10
Machine Crunches:
100 x 19, 19
Machine CoreRotations:
90 x 19
100 x 18
Standing Cable Curls:
325 x 18
40 x 16
32.5 x 20
Good session. I've been stringing together a lot of these here lately.

1/16/18:
173.6 lbs.
Paused Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
160 x 9, 9, 9, 9
Deadstop BB Good Mornings:
135 x 8
185 x 5
210 x 12, 12, 11
195 x 12, 12
WideGrip Cable Rows:
140 x 11, 11, 11, 11, 11
Seated DB Lateral Raises:
15s x 19, 19, 19, 19, 19
Seated Leg Curls:
110 x 13, 13, 13, 13, 13
Good work. Got this in a day earlier than anticipated due to school being cancelled because of snow. Pretty much had the gym to myself today. They closed down pretty soon after I finished. Liking the feeling of the contraction on the seated leg curls.

1/18/18:
173.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 5, 5, 5, 5, 5, 5, 5
Bench Press:
45 x 10
135 x 5
155 x 3
165 x 10, 10, 10, 10, 10
EZ Bar Curls:
60 x 15, 15, 15, 15, 15
Abductor Machine:
170 x 12, 13, 13.9
Machine Calf Raises:
155 x 15, 15, 15, 15, 15
Seated Machine Crunches:
100 x 20
110 x 15
Machine CoreRotations:
100 x 20
120 x 15
This was an awesome session! Seriously, felt super strong today. Finally opting in regular bench instead of pausing. It's crazy how much different it feels after pausing for so long...almost as if I've entered a cheat code or something hahaha. Curious as to where my max is. Next week is my scheduled deload, so I may just take that as a time to test it.

1/19/18:
174.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 3
185 x 2
205 x 7, 6
Machine Leg Press:
275 x 8
315 x 12
320 x 12, 12, 12, 16(came back at the end of the session to do the last set because someone took the machine after my fourth working set. Guess I had time to recover...haha)
Chinups:
BW x 13, 11, 9, 8, 8
Triceps Pushdowns:
55 x 15, 15, 15, 15, 15
DB Rear Delt Flies:
20s x 15, 15, 15, 15, 15.5
SOLID work here! Strongest my bench has been in....years. Seriously. Just now finally back to where I was before I started prepping (from like back in 2015). Except I'm at least 89 pounds lighter than I was then. So I am hoping that this means gains have been made!

1/21/18:
173.6 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 3
340 x 2
370 x 1
405 x 1
430 x 0
405 x 1
385 x 2
HS Lat Pulldowns:
140 x 13, 13, 13, 13, 13
Incline DB Presses:
55s x 14, 14, 14, 14, 12
Cable Curls w/ Rope:
32.5 x 20, 21, 22
Machine Crunches:
110 x 17, 17
Machine CoreRotations:
120 x 16, 17
Not bad. Pissed that I couldn't get the 430 past my shins on the deads. Alltime PR is 440. I'll break it one day. Going for 245 on the bench and 385 on the squat later this week. I've hit 245 for a double before and my highest squat is 380. We'll see what happens.

1/24/18:
175.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
185 x 2
205 x 1
225 x 1
245 x 0
235 x 0
215 x 3
DeadStop BB Good Mornings:
135 x 8
185 x 5
200 x 12, 12, 12, 12, 12
WideGrip Cable Rows:
155 x 10, 10, 10, 10, 9
Seated DB Lateral Raises:
15s x 20, 20, 19, 18, 17.5
Seated Leg Curls:
110 x 14, 13, 14, 14, 13.9
Bench was rather frustrating today. Got the 245 a few inches off my chest, but couldn't get it any further. The 235 was JUST shy of being 100% locked out, but I just couldn't finish it off, either. I know I would have had it if I were fresh. Gah. Rolling with the punches. We'll see if the squats go better on Friday.

1/26/18:
174.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 1
385 x 1
340 x 2, 1
Bench Press:
135 x 5
165 x 10, 10, 10, 10, 11
EZ Bar Curls:
70 x 13, 13, 12, 12, 11
Abductor Machine:
170 x 14, 14, 14
Machine Crunches:
110 x 18, 19
Machine Core Rotations:
120 x 18
130 x 13
Machine Calf Raises:
160 x 16, 15, 15, 12, 12
NEW alltime one rep max! Took me three years to improve from 380 to 385. Hit my first 380 pound squat back in December of 2014. I was substantially heavier, though, so the progress isn't as bad as it sounds. Good work here. Having to sacrifice some sleep but I'm still trying my hardest to keep effort as high as I can.

1/27/18:
173.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
180 x 7, 7, 7, 7, 7
Machine Leg Press:
275 x 8
385 x 6, 6, 6, 6, 6
Chinups:
BW x 10, 10, 9, 8, 7
VBar Triceps Pushdowns:
55 x 16, 15, 15, 14, 14
DB Rear Delt Flies:
20s x 16, 15, 15, 15, 14.8
Good work. Tried to really emphasize coming to a complete deadhang on the chins. Bench was feeling good. Off tomorrow and I'll be back with 10x3 on the deadlift on Monday.

1/29/18:
173.8 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
350 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Incline DB Presses:
45s x 8
65s x 10, 10, 10, 9, 8
HS Lat Pulldowns:
175 x 8, 8, 8, 8
165 x 9
Cable Curls w/ Rope:
32.5 x 22, 21, 21
Machine Crunches:
110 x 19, 18
Machine Core Rotations:
130 x 15
Twisting Roman Chair Leg Raises:
BW x 11
Excellent work. Got told to set my weights down more gently while I was deadlifting, did it and still managed to get all of my reps. Had to switch my set of oblique work due to a woman sitting on the machine and moving sluggishly. Gotta try hard to stay patient at this time of year. At least people are being active.

Hate when people say that kind of stuff for deads, LOL
Saw your squat video the other day, crazy impressive man.

[QUOTE=JerG;1542269511]Hate when people say that kind of stuff for deads, LOL
Saw your squat video the other day, crazy impressive man.[/QUOTE]
I get it all the time at my current gym, unfortunately. It's a YMCA with a golf club sort of feel, so when I go in there and start pulling heavy there are sometimes problems. I appreciate it, dude! I am making some progress and the personal progression is all that really matters, but I know that my squats have nothing on your strength. I've seen some of the numbers you put up! I'll be a happy man when I finally hit 405

1/31/18:
172.8 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
195 x 5, 5, 5, 5, 5, 5, 5
Dead Stop BB Good Mornings:
135 x 8
185 x 5
210 x 10
215 x 10, 10
210 x 10, 11
WideGrip Cable Rows:
165 x 8, 8, 7
155 x 8, 7.8
Seated DB Lateral Raises:
20s x 19, 12.5
15s x 20, 20, 18.5
Seated Leg Curls:
110 x 14, 14, 13, 13, 12
Trying to minimize body english on my rows to ensure adequate activation. Unintentionally picked up the 20s by mistake on lateral raises initially.

2/2/18
174.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
250 x 5
275 x 9, 9, 9, 9
Bench Press:
135 x 5
165 x 3
185 x 8, 8, 8, 8, 7
EZ Bar Curls:
70 x 13, 13, 12, 12, 12
Abductor Machine:
170 x 15, 15, 13.8
Machine Crunches:
110 x 19, 18
Machine Calf Raises:
160 x 16, 16, 16, 14, 15.5
Machine Core Rotations:
130 x 16, 17
Good work here. And the hot streak continues. REALLY liking the programming right now. Only downside is the squatting frequency. I miss squatting multiple times per week

2/3/18:
174.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 5
170 x 9, 9, 9, 9
Weighted Chinups:
BW + 10 x 9, 9, 8.8, 7, 6.5
Machine Leg Press:
275 x 8
335 x 12, 12, 12, 12, 12
VBar Triceps Pushdowns:
55 x 16, 16, 16, 15, 15
DB Rear Delt Flies:
20s x 16, 16, 16, 15.8, 15.5
Solid. Not much to report

2/5/18:
174.2 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 2
330 x 5, 5, 5, 5, 5, 5, 5
Incline DB Presses:
45s x 8
75s x 8, 8, 6
70s x 8, 6
Lat Pulldowns:
135 x 13, 12, 11
120 x 11, 13
Roman Chair Leg Raises:
BW x 15, 13
Twisting Hanging Leg Raises:
BW x 8, 6
DB Hammer Curls: *simultaneous*
30s x 14
25s x 14, 13
Good effort! Was at a different YMCA today. I may end up training at this gym on Mondays because it's close to the ambulatory care clinic where I'm doing my first round of Applied Therapeutics. I think that the incline on the bench here was a little higher than what I normally use, but I could be wrong. Really tried to slow the eccentric on the pulldowns here

2/7/18:
173.2 lbs.
Bench Pres:
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
205 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
BB Deadstop Good Mornings:
135 x 8
185 x 5
205 x 3
230 x 9, 9, 8, 8, 8
WideGrip Cable Rows:
135 x 13, 13, 13, 13, 12
Seated DB Lateral Raises:
15s x 20, 20, 20, 19.8, 18.5
Seated Leg Curls:
110 x 14, 15, 15, 14, 13.5
Good work. Experimented with different grip widths on the bench today.

2/9/18:
174.0 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
295 x 7, 7, 7, 7, 7
Bench Press:
135 x 5
165 x 5
185 x 3
200 x 6, 6, 6, 6, 6
EZ Bar Curls:
70 x 13, 13, 12, 11, 10
Abductor Machine:
170 x 15, 15, 15
Machine Calf Raises:
160 x 15, 14, 12, 13, 12.5
Machine Crunches:
110 x 19, 17
Twisting Hanging Leg Raises:
BW x 7.5, 6.5
Really solid work here. Bench press is moving into new territory. Really tried to emphasize getting a full stretch on the assistance stuff, especially calves.
Crazy how I'm maintaining my bodyweight in the lowishmid 170s on such a low calorie intake. Taking in just about 2600 calories daily. Much less than I'm used to. Likely due to how sedentary I am outside of the gym these days.