Day 44

Deadlift 5x5 275
Barbell Row 5x5 155
Pullups 5x5

shrugs 10x10 45(2)

lateral raises 5x5 25(2)

curls 5x5 70

Day 43

Dips 3x10 Bench 5x5 65(2) cable crossover 5x5 70 Rope Pulldown 5x5 120 OHP 5x5 50 Speed Squats 3x10 185 Leg lifts 3x10 wanted to throw up.

Day 42

Back Squat ATG 3x3 280; 7x3 275
Pullups 2x10; 1x5 explosive!

shrugs 3x10 75(2)
-superset-
lateral raises 3x10 20(2)

Seated Calf raises 3x10 155
Standing Calf raises 3x10 145

Some lady was yelling on her cell phone next to me as I was doing pullups. Why even bother coming to the gym at all?

Day 41

Deadlift 5x3; 5x2 305 Cable Row 5x5 165 curls 5x5 140 My lower spine started to really hurt so I left early. I owe myself some shrugs!

Day 40

Bench 5x5 70(2)
Rope Pulldown 5x5 120
Dips 5x5

Speed Squats 3x10 185

Day 39

Back Squat ATG 10x3 275
Lunges 3x10 45(2)
Seated Calf raises 5x5 135
Pullups 5x5

Day 38

Deadlift 10x2 305
DB Row 5x5 70(2)

shrugs 5x5 85(2)
-superset-
lateral raises 5x5 25(2)

curls 5x3 40

New Years resolution people all over the place staring me down as they walk by. Yes I am sweaty and out of breath it is called hard work!

Day 37

Bench 5x5 70(2) Seated Press 50 5x5 Rope Pulldown 5x5 120 Cable Crossovers 5x5 70 Dips 5x5 Squat 5x5 225 Changed things up a bit.

Day 36

Back Squat ATG 10x3 270
Lunges 2x10 50(2)
Seated Calf raises 5x5 135
Pullups 1x10; 3x5

Day 35

Deadlift 10x2 300 Cable Row 5x5 165 shrugs 5x5 85(2) -superset- lateral raises 5x5 25(2) curls 5x3 45(2) 185lbs now. My grip used to slip from doing deadlifts. My grip also used to fail from 75lbs. I haven't had that problem anymore. We will see once I increase my deadlift.

Day 34

Ice skating for an hour in the morning.

Dips 5x5
Bench 10x4 155
Seated Press 50 5x5
Rope Pulldown 3x10 100
Cable Crossovers 3x10 70

Calf raises 140 10x10
My calves are now dead.

Day 33

Back Squat ATG 10x3 265 Pullups 5x5 Seated Calf raises 5x5 135 Weighted ab machine 3x10 95 Stretching for 10 minutes I haven't worked my abs directly in about 5 months because of an injury.

2008 goals

2008 GOALS

Weight
current: 180lbs
goal: 180lbs

Deadlift 10x3
current: 300
goal: 400

ATG Back squat 10x3
current: 265
goal: 365


Bench(sucks) 10x3
current: 175
goal: 230


Coc both hands
current: #1 5x5
goal: #2 5x5


Dips
Current: 5x5 +30lbs
Goal: 5x5 +75lbs

Chins
Current: 5x5
Goal: 5x5 +55lbs