Day 53

Deadlift 3x5 275
Deadlift 5x3 300
Barbell Bent over Rows 5x5 175
Pullups 5x5
Shrugs 5x5 85(2)
Lateral Raises 3x10 25(2)

Day 52

OHP 5x5 55(2)
Incline Bench 5x5 135
Cable crossovers 5x5 80
Bench 3x5 60(2)
Back Squat 5x2 295

Cardio

Jump rope for 15 minutes and jumping squats with medicine ball. + Sprints. Then hottub.

Day 51

Back Squat ATG 9x3 280; 1x3 295
Standing Calf raises 5x5 200
Pullups 1x12, 5x5
weighted cruches 3x10 115

Stretched for 5 minutes.

Cardio

Jump rope for 15 minutes and jumping squats with medicine ball. + burpees

My jump rope snapped!

Day 50

Deadlift 5x3 300 Shrugs 5x5 85(2) lateral raises 3x10 25(2) cable rows 135 3x10 My shins were banged up from deadlifts.

Cardio

Jump rope for 15 minutes and jumping squats. I felt like throwing up so it was a good workout.

Day 49

Back Squat ATG 10x3 275; Single rep of 285, 295, 300 Seated Calf raises 5x5 135 Pullups 2x10, 1x5 300 squat!

Bad day

Lifted a lot of heavy furniture helping my GF's family move things around.

I took my 2nd dose of Hot-Rox Extreme too soon and after coffee. I felt like I was going to die.

Deadlift 5x3 295
Shrugs 3x10 75(2)
lateral raises 3x10 25(2)
Abs 3x10 110

Stretches.

horrible session but at least I didn't die.

Day 47

Back Squat ATG 5x3 280; 5x3 275
Lunges 3x10 50(2)
Seated Calf raises 3x10 90
OHP 45(2) 3x10
Pullups 5x5

I guess I have good form because a trainer came up to me and said...

"Thats the way to do them man, nice and deep" I hope he was referring to squats

Day 46

Sunday: Ran 3 miles in the morning after taking my fat burner.

Tuesday:
Deadlift 5x2 310; 5x3 305
Pullups 2x5(25lbs); 3x5
Dips 2x5(25lbs); 3x5
Shrugs 5x5 80(2)
lateral raises 3x10 20(2)
curls 3x10 50

Skipped some of my usual push day. I will try to do OHP and Bench Press on Leg day.

My mini city

Check it out.

http://jenkintown.myminicity.com/

Day 45

Back Squat ATG 10x3 275
Pullups 5x5; 1x10
Lunges 5x5 60(2)
Seated Calf raises 5x5 135
Pullups 1x10