11/30/11

I must confess...today is the first time in 5 or 6 months I have been close to throwing up after my workout. High rep squats really take a toll! (The pump and the feeling you get afterword, though, is priceless.)
Weight:
212.0 <--2 pounds to go before the end of the year!!!

Squats
45 * 10
95 * 5
135 * 15, 15

Twisted crunches
BW * 15, 15 (per side)

Lower back extensions
BW * 15, 15

Rack pulls
135 * 15, 15

BB curl
65 * 15, 15

Calf raises
240 * 15, 15

11/29/11

Jogged two miles this afternoon. It felt more difficult than the three miles I ran last week, but I'm attributing that to me being out in the cold, running on asphalt instead of in a nice warm gym.
In any case, I pushed on and made it...same pace as last week: 12 min/mile.

11/28/11

Starting my deload week. Wow, what a difference higher reps make in the feeling you get after a workout! This workout felt AWESOME...can't wait to see how I respond to the next cycle at a little higher reps.
Weight:
213.6 <--post-Thanksgiving-feast bloat 8-)

Bench
90 * 10
140 * 15, 15

Bent over row
45 * 10
95 * 15, 15

Military press
45 * 10
65 * 15, 15

Chins
120 * 10
140 * 15, 15

Decline bench
135 * 15, 15

11/26/11

Weight:
211.2

Box squats
45 * 10
95 * 6
135 * 3
155 * 3
185 * 3
205 * 3

Machine crunch
125 * 15, 15, 15

Deadlift
135 * 3
155 * 3
185 * 3
205 * 3
225 * 3
245 * 3

Incline curl
40 * 6
60 * 6
80 * 6, 6, 5

Seated calf press
90 * 50

11/25/11

Good workout this morning. Rather than go for 3RM, I just pushed all exercises until failure.
Weight:
211.2

Incline DB press
60 * 10
80 * 6
100 * 10
130 * 6
150 * 3
160 * 7, 4, 5

Low pulley row
80 * 10
110 * 6
140 * 10
170 * 6
190 * 6
200 * 6, 6, 6

DB shoulder press (sitting)
60 * 10
70 * 6
80 * 6
90 * 6
100 * 10, 9, 7

Pulldowns
100 * 10
120 * 6
140 * 6
160 * 3
170 * 3, 3, 3

Dips
BW * 10, 10, 7

11/23/11

Didn't get around to posting this yesterday. Better late than never...
Weight:
211.6

Squat
45 * 10
95 * 3
135 * 3
155 * 3
185 * 3
205 * 3
225 * 3 <--PR

Crunch machine
125 * 15, 15, 15

Rack pulls
135 * 6
185 * 3
225 * 3
245 * 3
275 * 3
295 * 3
315 * 3 <--PR

Preacher curl
70 * 10
80 * 10, 10, 9

Calf raise
300 * 12, 12, 12

Happy thanksgiving!

11/22/11

I did it! Ran 3 miles for the first time in my life. 8-)
That is 1 mile further than I've ever run before. Really happy with it. It was hard after the 2nd mile, but I just took my time and pushed on. Took 36 minutes, which is exactly my pace (12 min/mile) when I run 1 mile...happy with that too.
Weight today: 212.8