
Thursday:
A1. Speed box squats:
2 green bands and an orange per side
225 for 6 doubles
B1. Speed pulls against quaded mini's:
sumo:
225 x 2
315 x 2
405 x 1
455 x 1
conv:
495 x 0 ... almost locked out though
495 x 0 for sumo... barely off the floor
Cardio:
11oz hearty cut, medium rare with chili and a loaded baked potato
Comments:
* This was pretty heavy as far as speed work goes. Especially the deadlift, which had to have been around 700 at the top, haha.

Saturday:
A1. Bench press:
45 x 10
135 x 5
225 x 3
275 x 3
1 board:
315 x 3
365 x 1
405 x 1... I can't wait til I try this off my chest in 3 weeks!
3 board:
455 x 0
4 board:
455 x 2
B1. Lat pulldowns:
3 sets of 15
C1. Fat man pullups:
3 sets of 5 or 6
C2. Pushups:
15
orange bands x 8
orange bands x 7
Cardio:
15 min treadmill
Comments:
* For getting a poor night's sleep, this was a great session. I was thinking I'd be able to that 455 for 3 off the 3 board, but something just wasn't happening. Pretty happy about the 1 board work though.

Monday  ME Lower:
A1. Deadlift from 4 inches of mats
315 x 3
495 x 3
585 x 1
635 x 1
Added reverse mini bands:
675 x 0... Tried to use straps and slow setup. Too far from my shins.
675 x 1... Drop n pop, no straps. Hard fight but got it.
B1. Front squats:
135 x 5
185 x 3
225 x 2
275 x 1
325 x 1... PR
365 x 1... Got a little nudge from the spotter, so I'm wary of calling that a PR, but it was definitely mostly me.
C1. Hanging ab raises:
3 sets of 10
D1. Back raises:
3 sets of 10
Cardio:
15 min treadmill
postwo bw: 273.8
Comments:
* It felt really good to get that deadlift after missing it the first. It also felt great to front squat that much. All in all, a good day for lifting!

Wednesday:
A1. Military Press:
45 x 12
95 x 8
145 x 5
160 x 5
180 x 10 (E1RM: 240)
B1. Chinups:
5,5,4,4,3,3,3,3 (8 sets to get to 30)
C1. Dumbbell raises:
25s for 8 each to the front, side, and back
C2. Overhead dumbbell shrugs:
25s x 10
25s x 8
25s x 8
Cardio:
15 min treadmill
Comments:
* Need to recommit myself to losing weight.

Thursday:
A1. Speed squats against bands:
Black bands x 3 (probably about 300 at the top)
140 x 3
230 x 2
singleply suit on, straps down:
320 x 1
320 x 1
410 x 1
410 x 1
straps up:
500 x 1
590 x 1... felt heavy! To be expected though, since it was like 900 pounds at the top.
B1. Stiffleg deadlifts:
365 x 4
365 x 5
365 x 5
365 x 5
C1. Landmines:
3 sets of 6 per side
Cardio:
15 min treadmill
Comments:
* Today felt awesome. Heavy weight, and was able to move it. That's a good day in my book. Also, I've been doing a lot more cardio lately  Need to get down to 265 before I leave for Israel!

Saturday:
A1. Floor Press:
135 x 10
225 x 5
275 x 3
315 x 3
375 x 1
405 x 1... except the spotter had to nudge it a bit, so I'm not counting it
395 x 1... just a light tap this time, so I'll count it. PR
B1. 4 board bench:
365 x 3
405 x 3
455 x 3... Last time I only got 2, so PR!
3 board:
410 x 3... Last time I did 405x3, so PR!
C1. Light band tricep pushdown:
3 sets of 8
C2. Purple band pullaparts:
3 sets of 10
D1. Scapular wallslides:
3 sets of 10
Cardio:
20 minutes treadmill
Comments:
* Felt pretty strong today. My shoulder was giving me some issues though, so I definitely have to get into doing (p)rehab work.
* Gonna go see Girl Talk tonight! Woohoo :)

Monday  ME Lower:
A1. Back Squat:
50 x 5
140 x 5
230 x 4
320 x 3
Singleply suit, straps down:
410 x 2
500 x 1
reverse greens:
590 x 1
680 x 1
straps up:
770 x 1
knee wraps:
865 x 1 ... Weight PR and band PR!
B1. Good mornings:
135 for 3 sets of 10
C1. reverse hypers:
140 pounds for 3 sets of 8
Cardio:
None
Comments:
* Squatting was fun today. It was over 100 degrees in the gym, so it was kind of hard to find the energy, but everyone got it done last night. My PR was 860 with black bands, so I decided to go for a weight PR and lighter bands and nailed it. Feels good.

Tuesday  RE Upper:
A1. Military Press:
45 x 10
45 x 10
105 x 5
150 x 3
170 x 3
190 x 8 (E1RM: 240)
B1. Chinups:
5,5,5,4,4,4,3 (7 sets to 30... PR!)
C1. Dumbbell raises:
20s for 8 each to the front, side, and back
C2. Overhead dumbbell shrugs:
20s x 10
20s x 15
20s x 12
D1. Scap wallslides:
3 sets of 10
Cardio:
8 minutes bike
Comments:
* Felt good. Nice to see my Chinups improving and my E1RM on military press not going down.

Thursday  DE Lower:
A1. Back squat with cambered bar to a high box (No idea how much bar weighs):
2 purple bands:
2 sets of 5
1 pps x 5
1 pps x 5
2pps for 8 sets of 2
B1. Reverse hypers:
140 for 4 sets of 10
C1. Front squats:
135 x 8
185 x 5
225 x 5
235 x 4
275 x 4
/Hoss
Comments:
* None

Saturday  ME upper:
A1. Bench press, raw:
45 x 10
135 x 8
225 x 3
2 board:
315 x 3
365 x 1
405 x 1
455 x 1... PR
B1. Tricep pressdowns:
red bands for 3 sets of 10
And then left to go tubing on the river. This was an awesome decision in that it was very relaxing and fun. It was also a bad decision in that my normally very white skin turned in a very deep red color and it hurts to this day.
Monday  4th of July sqautacular
A1. Back squat:
50 x 5
140 x 5
+ green bands:
140 x 5
suit bottoms:
+ another set of green bands:
230 x 2
+another set of green bands:
230 x 2
320 x 1
410 x 1
straps up:
500 x 1
610 x 1... with some help from spotter. Not counting as PR
B1. Back Raises:
3 sets of 10
C1. Hanging leg raises:
3 sets of 8
D1. Kettlebell swings:
12kg for 3 sets of 15ish
Comments:
* Saturday was a quick session since I had to hurry to get to the river. I can see why people in Texas like floating on the river. A good way to cool off when it's 105 degrees out!
* Monday was ok. I wasn't able to wrap my knees due to the crazy sunburn I got on Saturday. Also, when I was about to squat, a bunch of the neighbor's kids ran into the gym after some loose dogs. That kinda messed up my mindset, but I still almost got the weight nonetheless.
* My weight was up to 285 after the insane amount of grilling done this weekend. Funny how trying to lose weight never results in my weight moving in the right direction.

Tuesday  Upper RE:
A1. Military Press:
45 x 10
45 x 10
95 x 5
160 x 5
180 x 3
200 x 6 (E1RM: 240)
B1. Chinups:
5,5,4,4,3 (21 reps)
C1. External rotations:
20 for 3 sets of 10 per arm
C2. Scap pushups:
3 sets of 10
D1. Overhead tricep extensions:
85 x 10
100 x 6
Cardio:
none
Comments:
none

Saturday  Upper ME:
A1. Bench Press, raw:
45 x 10
45 x 10
135 x 5
185 x 5
225 x 5
275 x 2
315 x 1
365 x 0 ... got it about halfway up and it stalled
365 x 1... Fought it and got it. My right shoulder came way off the bench though
B1. Closegrip off the super maxi:
315 x 5
315 x 6
C1. Prone trap raises:
20s for 3 sets of 8
C2. Pushups:
3 sets of 12
D1. Band pressdowns:
mini band for 3 sets of 10
D2. Face pulls:
green band for 3 sets of 8
Comments:
* So... I was going in to today thinking I would attempt 405. It didn't even cross my mind that 365 would be hard. But I missed the first one and came back and got it on the second one. My shoulders are apparently really messed up though because my left arm was lagging my right by quite a bit. I need to start doing a lot more shoulder rehab work...
* On the plus side, that's the most I've done raw fullrange since wrecking my shoulder on 370 two years ago.

Monday  Lower ME:
A1. Deadlift:
45 x 10
135 x 10
225 x 5
315 x 5
405 x 3
495 x 2
545 x 1
605 x 1
625 x 1
605 x 1
655 + reverse red bands x 1
B1. Stifflegs:
225 for 3 sets of 10ish
C1. Reverse Hypers:
140 for 3 sets of 15
D1. Ab pulldowns:
green band for 3 sets of 15
Postwo bw:
Not sure... haven't unpacked my scale yet
Comments:
* This went surprisingly better than I expected. I was moving all weekend and was pretty exhausted all day. Also, we haven't pulled from the floor in forever, and whenever I take time off from pulling, the first week back sucks. All in all, a good day!

Thursday  Lower DE/ME
A1. Speed squats to a parallel box:
50 x 5
+ green band x 5
green + orange x 5
140 x 2
230 for 6 doubles
B1. Heavy back squat, straight weight:
Put on my new ace pro suit....
500 x 1... laughable depth
590 x 1... about 4 inches high, but fast
680 x 1... still high, but much closer to depth. Got wobbly at the bottom and it didn't come up that well
680 x 1... Was able to stay tighter and sit back more. Came up pretty good.
C1. Reverse hypers:
140 for 2 sets of 10
Postwo bw: 277.0
Comments:
* Last workout before I go out of the country. I decided to go heavy on squats even though it was supposed to be a DE day. That should last me for a while!
* The suit is way too tight, especially if I want to put briefs on under it. The suit wasn't high enough on my thighs until the very last set! I need to lose 1520 pounds and then maybe everything will fit perfectly.

Monday  Lower ME:
A1. Back squat:
50 x 5
50 x 5
140 x 5
230 x 3
320 x 2
370 x 2
410 x 1
430 x 1
450 x 1
B1. Back raises:
3 sets of 10
C1. Calf raises:
3 sets of 20
Cardio:
None
Comments:
* First day back from vacation, so I hadn't lifted in over two weeks. For running on 60 hours of sleep debt, this was actually a decent session. Considering how horrible I felt and being only 30 pounds away from my PR, I felt pretty good.
* For anyone who's friends with me on facebook, there are tons of pictures of my trip to Israel, so check them out!

Monday  Lower ME:
A1. Back squat:
50 x 5
50 x 5
140 x 5
230 x 3
320 x 2
Singleply Viking Squatter on, straps down:
410 x 1
500 x 1
590 x 1
straps up:
680 x 1 ... dipped pretty low
knee wraps:
730 x 1... PR... right at parallel
B1. Reverse hypers:
100lbs for 3 sets of 10
C1. Bulgarian split squat holds:
3 sets of 20 sec per leg
Cardio:
none
Postwo bw: 276.0
Comments:
* I didn't think I was going to feel that strong today, but I surprised myself. That 730 is definitely the most I have ever done in singleply. Feeling good!

Thursday  Upper ME:
A1. Bench Press:
135 x 5
185 x 3
225 x 3
275 x 3
loose RageX on:
315 x 3 off a 3 board
365 x 2 off a 3 board
405 x 2 off a 3 board
495 x 1 off a 3 board
545 x 1 off a 2 board... stuck about halfway up for a second, then shot through it
545 x 1 off a 1 board... grinder, but good lift
B1. Bar pulldowns:
Green + purple band for 3 sets of 8ish
C1. Band pressdowns:
Mini for 3 sets of 15
D1. Band pullaparts:
purple for 3 sets of 10
E1. Reverse Hyper:
100lbs for 3 sets of 10
Cardio:
Zero
Comments:
* Feeling good!

Monday  Lower ME:
A1. Box squats:
50 x 5
140 x 5
230 x 3
Started out at about parallel and removed 1 pad per set... By the end of it, I was going rather low
315 for 5 sets of 5
B1. Rack pulls (from midshin):
225 x 5
315 x 5
405 x 3
belt:
495 x 2
585 x 1
635 x 0... barely off the pins :/
C1. Reverse hypers:
201 for 3 sets of 68
C2. Ab pulldowns:
green band for 2 sets of 10
Cardio:
None
postwo bw: 282.4
Comments:
* Squats felt good
* rack pulls did not.
* Weight is up due to crazy weekend at the Europa and pho for dinner before weighing myself. Need to get to 270 by the end of the month.

Tuesday  Lower ME:
A1. Back squat:
50 x 5
50 x 5
140 x 4
230 x 3
320 x 2
Size 48 metal ace pro briefs on:
500 x 1
590 x 1
680 x 1
reverse green bands:
770 x 1
B1. Reverse hypers:
210 for 3 sets of 10
B2. Good mornings:
140 for 3 sets of 8
C1. Landmines:
10lbs for 3 sets of 6
Cardio:
none
postwo bw: 279.2
Comments:
* Felt pretty good today. Wasn't supposed to go super heavy since it's the first week back into the cycle. Not sure if you consider that heavy or not, haha. I kinda do...
* Goal for the end of August is to hit a bw of 270. Eek.

Thursday  Deadlift:
A1. Rack pulls from pin 14 (mid shin) with doubled monster minis:
Bands probably made it feel like 300 at the top
45 x 3
45 x 3
135 x 3
225 x 3
315 x 3
belt on:
405 x 2
455 x 1
475 x 0
475 x 1
485 x 0
B1. Bicep curls:
35s for 3 sets of 10 per arm
C1. Back raises:
3 sets of 10 with the red band
C2. Reverse hypers:
90 for 3 sets of 10
D1. Band pullaparts:
purple for 3 sets of 10
Cardio:
10 min treadmill
Comments:
* Mike beat me yet again on the deadlift competition... grrr... I will have to get him one of these days! That was super freaking heavy at the top though, that's for sure. It was probably over 700 at the top
* Going back to 3 days of squat/deadlift/bench instead of ME/DE split. I think I'm going to like that since it means I can deadlift a lot more often!

Monday
A1. Squats:
50 x 5
50 x 5
140 x 3
230 x 3
320 x 2
briefs on:
500 x 1
590 x 1
680 x 1
730 x 1... Briefs PR. faster than I expected too
B1. Back raises:
red band for 3 sets of 8
C1. Crunches:
25lbs for 3 sets of 15
C2. Reverse hypers:
140 for 3 sets of 8
Cardio:
None
postwo bw: 276.0
Comments:
* So now I've done 730 straight weight in both my briefs and my single ply suit. Starting to get excited about the briefs + double ply suit combo.
* We had 7 people in the gym today. It's awesome that we've picked up some new people... makes the atmosphere that much better!

Tuesday  Shoulder day
A1. Dumbbell military press:
45s x 8
50s x 8
55s x 8
60s x 5
65s x 5
70s x 5
75s x 5
B1. Front raises:
20s x 8 for 3 sets
B2. Side raises:
20s x 8 for 3 sets
C1. Rear delt raises:
30s for 3 sets of 6
C2. Scap pushups:
3 sets of 10
D1. Face pulls:
25 for 3 sets of 10
D2. external rotators:
10 for 3 sets of 8
Cardio:
15 min treadmill
Comments:
* So much shoulder work! I definitely need that though since my shoulders have been feeling like arse lately.
* Also, why have I been training at the other Gold's this entire time? The one I went to tonight has SO many hot cardio bunnies. It might make me start doing a bunch of cardio and finally lose some weight!

Thursday:
A1. Speed squats in suit, straps down:
300 + reverse greens for 6 sets of 2 off the box
B1. Speed pulls:
315 + monster minis for 6 sets of 2
C1. Pulls off 4 inch mats with monster minis:
405 x 1
495 x 0
495 x 0
D1. Back raises:
2 sets of 10
D2. Reverse hypers:
70 for 2 sets of 10
D3. pullthroughs:
orange band for 2 sets of 6
Cardio:
13 minutes
Comments:
* I really need to start deadlifting more... and more weight. Pathetic.

riday:
A1. Bench Press:
45 x 5
45 x 5
135 x 5
185 x 2
225 x 2
315 x 2
RageX on:
405 x 1 to a 3 board
495 x 1 to a 3 board
545 x 1 to a 2 board
585 x 1 to a 3 board ... all these went pretty well
B1. Lat pulldowns:
70 for 3 sets of 20
C1. standing pulldowns:
3 sets of 70 x 8
D1. Band pushups:
monster mini for 3 sets of 10
D2. Band pullaparts:
monster mini for 3 sets of 10
Cardio:
none
Comments:
None

Monday  Labor Day
A1. Squats:
50 x 5
50 x 5
140 x 5
230 x 3
320 x 2
single ply suit on, straps down:
410 x 2
500 x 1
590 x 1
+reverse green bands:
680 x 1
straps up:
800 x 1... probably gonna open at this weight so have to start feeling it out. Felt good!
B1. Rack pulls... bottom of knee cap, medium stance (ed coan style)
Worked up to 610 for a single
C1. Bulgarin split squat holds:
3 sets of 20 sec per leg
D1. Reverse hypers:
4 sets of 10
D2. Ab pulldowns:
3 sets of 10
Cardio:
None
postwo bw: 281.6
Comments:
* Weighed so much due to all the bbq I ate this weekend. Hooray Labor Day!