Day 32

Deadlift 5x5 275
Cable Row 5x5 165

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

Hands still screwed up with raw skin exposed so I didn't want to deadlift too much!

Day 31

Dips 5x10
Declined Bench 1x15 135; 10x3 155
Seated Press 50 5x5
Rope Pulldown 3x10 100

I have been getting very annoyed lately. I felt really weak last night.

Day 30

Back Squat ATG 10x3 265 Leg Press 5x3 450 Seated Calf raises 5x5 135

Day 29

Deadlift 5x3 300; 5x2 300
Cable Row 5x5 160

shrugs 5x5 80(2)
-superset-
lateral raises 5x5 25(2)

I was more pissed off today. M-stak? dunno

a callus was ripped off of my hand. I couldn't find my chalk today.

Day 28

Declined Bench 10x3 175 Seated Press 55 5x5 Dips 5x5 +30 Pullups 3x5 +30 Rope Pulldown 3x10 110

Ron Paul 2008

Spreading the word

Day 27

Back Squat ATG 11x3 255
Lunges 5x5 60(2)
Seated Calf raises 3x10 125
laying leg curls 115 5x5

Felt good today but didn't have a rest day.

I didn't want to do Good Morning because my lower back would not be able to take it today with those intense deadlifts yesterday.

Day 26

Deadlift 10x2 300
Cable Row 5x5 160
Hammer Curls 2x5 45; 3x5 40
shrugs 5x5 80(2)
-superset-
lateral raises 5x5 25(2)

This is my second day using M-Stak.

My 1st day was Squat day. I felt no different on Push day but I was also a little depressed.

Today I was very motivated I don't know if that has anything to do with the M-stak or not.

Day 25

Bench 9x3 175; 1x3 170
Arnold press 50 5x5
Dips 5x5 +30
incline bench press 5x3 135 ( sorry weak )

Day 24

Back Squat ATG 10x3 255
Pullups 5x5
Lunges 5x5 65(2)
Standing Calf raises 5x5 220

Grip work

5x5 finger extensions 6 rubber bands. 20x1 #1 CoC gripper.

Day 23

Deadlift 9x2 295; 1x2 300
Cable Row 5x5 155

shrugs 5x5 80(2)
-superset-
lateral raises 5x5 20(2)

Day 22

Bench 5x3 175; 5x3 170
Arnold Press 5x5 50
Inclined dumbbell bench 60 3x3
Dips 5x5 +30

Routine

All sets use the same weight all the way through.
10x3 and 10x2 sets are all near max weight.

Day 21

Back Squat ATG 10x3 250
Pullups 5x5 more explosive!
Good Mornings 3x10 85lbs
Standing Calf raises 5x5 220

Day 20

Deadlift 10x2 295 failed on last rep.
standing dumbbell curl 45(2) 3x10; 40(2) 2x10
Cable Row 5x5 155
shrugs 5x5 75(2)
lateral raises 3x10 20

Goal

Goals this week:Deadlift 290 Tuesday
ATG Squat 250 Thursday
Bench 175 Saturday

+5 more than last week.

HOLD ME TO IT!

Day 19

Back Squat ATG 10x3 245
Pullups 5x5
Good Mornings 3x10 85
Seated Calf raises 5x5 115

I forgot to put this workout in from last week.

Day 18

Bench 10x3 170
Pullovers 5x5 60
Inclined Bench 5x3 140
Rope Pulldowns 5x5 100
Dips 5x5
Standing Barbell OHP 5x5 90

overhead press so weak :(