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Week 11
Day 4

Pre-Workout: Greek Yogurt

Back Squat
300x5
300x5
320x3
320x3

Week 11
Day 3

Pre-Workout: None

Pull-ups
3 sets of 12

Y-T-W-L's w/lightweight bands
3 sets of 40

Week 11
Day 2

Pre-Workout: Coffee

Y-T-W-L's w/lightweight bands
3 sets of 40

Flat Bench Press - Swiss Bar
230x5

Week 11
Day 1

Pre-Workout: Coffee

Lat Pulldowns (Super Lat-Bar)
190x5
190x5
190x5

Week 10
Day 7

Pre-Workout: None

Elliptical Machine

Post-workout: None

Time of workout: 1 hour 40 minutes

Week 10
Day 6

Pre-Workout: None

Dumbbell Curls
60x5
60x5
60x5

Week 10
Day 5

Pre-Workout: None

Standing OHP (Dumbbells)
85x8
85x8
85x8

Week 10
Day 4

Pre-Workout: Smoothie

Back Squat
300x5
300x5
320x3
320x3

Week 10
Day 3

Pre-Workout: None

Pull-ups
3 sets of 12

Y-T-W-L's w/lightweight bands
3 sets of 40

Week 10
Day 2

Pre-Workout: Coffee

Y-T-W-L's w/lightweight bands
3 sets of 40

Flat Bench Press - Swiss Bar
230x5

Week 10
Day 1

Pre-Workout: Coffee

Lat Pulldowns (Super Lat-Bar)
190x5
190x5
190x5

Week 9
Day 7

Pre-Workout: None

Elliptical Machine

Post-workout: None

Time of workout: 1 hour 40 minutes

Week 9
Day 6

Pre-Workout: None

Dumbbell Curls
60x5
60x5
60x5

Week 9
Day 5

Pre-Workout: None

Standing OHP (Dumbbells)
85x8
85x8
85x8

Week 9
Day 4

Pre-Workout: Smoothie

Back Squat
300x5
300x5
320x3
320x3

Week 9
Day 3

Pre-Workout: None

Pull-ups
3 sets of 12

Y-T-W-L's w/lightweight bands
3 sets of 40

Week 9
Day 2

Pre-Workout: Oatmeal w/bananas

Y-T-W-L's w/lightweight bands
3 sets of 40

Flat Bench Press - Swiss Bar
230x5

Week 9
Day 1

Pre-Workout: Coffee

Lat Pulldowns (Super Lat-Bar)
185x5
185x5
185x5

I honestly would have thought I'd have been a lost more pissed to lose 10 years of workout journals I have on here--but when it looked like it was gone for good on here--I was like "eh"....and...

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