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    Fri Nov 26th AM Smith Mach Rack Pulls: 305x5,...

    Fri Nov 26th AM

    Smith Mach Rack Pulls: 305x5, 275x7
    Back Extension off Bench: BW+10x3x12
    RFESS: 50x10, 55x10, 60x10, 50x10
    Chins: BWx12, BWx6, BWx7, BWx6
    V-Ups: 4x12 (some rest b/t reps)
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    Wed Nov 24th Afternoon Floor Press: 195x7,...

    Wed Nov 24th Afternoon

    Floor Press: 195x7, 175x8
    Seated DB Press: 50x3x10
    Seated DB Press: 50 reps w/30 lbs. Best set 15.
    Incline DB Row Iso-Holds: 50x30 secs, 30x2x30secs
    Incline DB Row:...
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    Nov 21st AM NG Chins: BW+35x9, BW+15x8, BW+x7,...

    Nov 21st AM

    NG Chins: BW+35x9, BW+15x8, BW+x7, BWx8
    Incl DB Bench (6 sec eccentric: 50x3x7 (supposed to go heavier than previous week and do 5 reps; went up a rep w/same weight instead)
    Incl...
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    Nov 20th AM High Box Squat 20": 275x7, 255x10...

    Nov 20th AM

    High Box Squat 20": 275x7, 255x10
    RDL: 165x3x10
    Goblet Reverse Lunge: 60x3x10
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    Nov 17th PM Bench: 225x5, 205x9 Dips: BWx4x12...

    Nov 17th PM

    Bench: 225x5, 205x9
    Dips: BWx4x12
    Strt Bar Cable Row: 80x4x16
    Y-W-T Holds: 3x10secs ea position
    DB Curls: 40x10, 40x8, 40x7
    Forgot lateral raises
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    Nov 14th Afternoon NG Chins: BW+35x10 (may not...

    Nov 14th Afternoon

    NG Chins: BW+35x10 (may not have gotten chin over bar on last rep), BW+15x10, BW+10x8, BWx8
    Incl DB Bench (6 sec eccentric: 50x3x7 (supposed to go heavier than previous week...
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    Nov 12th PM Front Squat: 200x5 Squats: 205x7,...

    Nov 12th PM

    Front Squat: 200x5
    Squats: 205x7, 185x8
    RDL: 160x3x10
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    Nov 11th AM Busy @ work so missed my usual Wed...

    Nov 11th AM
    Busy @ work so missed my usual Wed upper body day

    Bench: 225x6, 205x8
    Dips: BWx4x10
    Strt Bar Cable Row: 80x4x15
    Y-W-T Holds: 3x10secs ea position
    Lateral Raises: 20x2x12, 20x2x10...
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    Nov 7th AM NG Chins: BW+35x10, BW+15x8, BWx2x8...

    Nov 7th AM

    NG Chins: BW+35x10, BW+15x8, BWx2x8
    Incl DB Press (6 sec eccentric): 50x3x6
    Incl DB Press: 50 reps across 3 sets
    DB Shrugs: 50x3x12
    Incl Rear Delt Flye: 15x4x12
    Banded Kneeling...
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    Nov 6th PM 3 miles on treadmill @ 1% incline...

    Nov 6th PM

    3 miles on treadmill @ 1% incline in 23:00
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    Nov 5th AM Front Squat: work sets were 195x5,...

    Nov 5th AM

    Front Squat: work sets were 195x5, 175x8
    RDL: 155x3x10
    DB Goblet Reverse Lunge: 50x10, 55x2x10
    RKC Planks: 2x5reps of 8 secs holds
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    Nov 3rd AM Starting Strong Bastard 911. Only...

    Nov 3rd AM

    Starting Strong Bastard 911. Only doing 3 days/week. Skipping the 2nd leg day.

    Bench: 225x5, 205x8
    Barbell Pushups on Smith Mach: BWx4x15
    Strt Bar Cable Row: 80x4x12
    Y-W-T Iso...
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    Sun Oct 31st PM NG Chins: BWx17 Lat Pulldowns...

    Sun Oct 31st PM

    NG Chins: BWx17
    Lat Pulldowns (1-arm slow eccentric): 70x2x10
    DB Side Press: 45x2x10
    Heavy DB Curls (subbed for heavy BB cheat curls): 45x3x5
    Ab Circuit: 2x(Standing Russian...
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    Fri Oct 29th PM DB Jumps: BW+20x5x5 Low Heel...

    Fri Oct 29th PM

    DB Jumps: BW+20x5x5
    Low Heel Touch Downs: BWx3x12
    1-leg Hip Thrust (foot on ground subbed for on bench: BWx3x12
    DB Side Bends: 25x3x15
    Row Machine: 2 mins of 20 secs on, 10...
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    Wed Oct 27th AM Bench: 225x5 Smith Machine BW...

    Wed Oct 27th AM

    Bench: 225x5
    Smith Machine BW Rows: BWx16, BWx15
    Rest Pause Incl DB Curls: 20x20, 20x10, 20x5
    BB OH Shrugs: BBx3x15
    Bezercher Complex: BBx10, x9, x8, x7, 6
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    Sun Oct 24th AM NG Chins: BW+35x10, BW+35x5,...

    Sun Oct 24th AM

    NG Chins: BW+35x10, BW+35x5, BW+35x3x4
    Lat Pulldowns (1-arm slow eccentric): 60x2x12
    DB Side Press: 45x2x10
    Ab Circuit: 2x(Standing Russian Twist, Crunches, Legs @ 90 deg...
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    Fri Oct 22nd AM Semi-Sumo DL: 255x4, 280x2,...

    Fri Oct 22nd AM

    Semi-Sumo DL: 255x4, 280x2, 295x1, 315x1 (belt), 330x1 (belt), 350x1 (belt). Didn't feel like I got the weight fully up to my waist. Felt like mostly a grip problem. Definitely...
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    Wed Oct 20th PM Bench: 190x4, 210x2, 225x1,...

    Wed Oct 20th PM

    Bench: 190x4, 210x2, 225x1, 235x1, 250x1
    DB NG Floor Press: 50x25, 50x22
    BW Row on Smith Mach: BWx15, BWx14
    OH BB Shrugs: 45x3x15
    Seated Incline Curl (Rest Pause): 30x9, 30x3,...
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    Sun Oct 17th AM Deload Chins: BW+35x8 Lat...

    Sun Oct 17th AM Deload

    Chins: BW+35x8
    Lat Pulldowns: 80x2x15
    Seated Lat Raises: 15x10, 20x2x10
    Cable Curls: 50x2x12
    Core Circuit w/rest b/t reps: 2xV-upsx15, Hip-upsx15, Alternating toe...
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    Wed Oct 13th AM Deload Bench: 135x5, 155x5...

    Wed Oct 13th AM Deload

    Bench: 135x5, 155x5
    Pushups: BWx2x20
    NG Cable Rows: 80x2x20 (second set was hard)
    Defranco 21s: 20x1 set
    BeZercher Circuit: Subbed 45 kb & 20 lb dumbbells for barbell....
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