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    Still alive and kickin'. I've been working a road...

    Still alive and kickin'. I've been working a road job every day for 12-15 hours a day while trying to get my workouts in. I've dropped down to about 198 lbs from 203 earlier in the summer. Lost some...
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    5s Week Bench Day May 29th, 2012

    Bench Press
    warmup
    5x200
    5x230
    10x260 (PR)
    5x(10x155)

    T-bar rows
    3 sets
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    5s Week Squat Day May 28th, 2012

    Squats
    warmup
    5x315
    5x360
    10x405 (PR)
    5x(10x240)

    Ab Work
    6 sets
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    20,814

    1s Week Deadlift Day May 17th, 2012

    Deadlift
    warmup
    5x415
    3x475
    2x530 (PR)
    5x(8x280)

    Ab Work
    6 sets
  5. You are probably looking like a smaller, slightly...

    You are probably looking like a smaller, slightly more defined version of yourself because 3 lbs a week is so fast that you are probably losing way too much muscle mass. You should be eating more...
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    20,814

    1s Week Bench Day May 15th, 2012

    Bench Press (all paused)
    warmup
    5x225
    3x255
    4x285 (PR)

    T-bar Rows
    4 sets

    Treadmill
  7. Replies
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    20,814

    1s Week Squat Day May 15th, 2012

    Squats
    warmup
    5x350
    3x395
    5x445 (PR)
    5x(10x235)


    http://www.youtube.com/watch?v=LxQVq_P89lM&feature=youtu.be
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    20,814

    3s Week Military Press Day May 11th, 2012

    Military Press
    warmup
    3x150
    3x170
    5x195 (PR)
    5x(10x105)

    Dips, Chinups, Seated Cable Rows
    3 sets each
  9. Replies
    451
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    20,814

    3s Week Deadlift Day May 10th, 2012

    Deadlift
    warmup
    3x390
    3x445
    3x500 (PR)
    5x(8x280)

    Ab work
    6 sets
  10. Replies
    451
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    20,814

    3s Week Bench Press Day May 8th, 2012

    Bench Press
    warmup
    3x210
    3x240
    5x270 (setup sucked, should have had more)
    5x(10x155)

    Chest-supported rows
    4 sets
  11. Replies
    451
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    20,814

    3s Week Squat Day May 7th, 2012

    Squats
    warmup
    3x325
    3x375
    8x420 (PR)
    5x(10x235)

    Ab Work
    6 sets
  12. Replies
    451
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    20,814

    5s Week Military Press Day May 4th, 2012

    Military Press
    warmup
    5x140
    5x160
    7x180 (PR)
    5x(10x105)

    Chinups, Tricep pushdowns, lat pulldowns
    3-5 sets of each
  13. Replies
    451
    Views
    20,814

    5s Week Deadlift Day May 3rd, 2012

    Deadlift
    warmup
    5x360
    5x415
    6x475 (PR)
    5x(8x280)

    Ab work
    9-12 sets
  14. Replies
    451
    Views
    20,814

    5s Week Bench Day May 1st, 2012

    Bench Press (all paused)
    warmup
    5x195
    5x225
    9x255 (PR)
    5x(10x150)
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    1. Listen to the advice of the posts above 2....

    1. Listen to the advice of the posts above
    2. Read the FAQ's ; you are supposed to read them before posting
    3. Read a book on thermodynamics so that you can understand the calorie balance
    4. Track...
  16. Replies
    451
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    20,814

    5s Week Squat Day April 30th, 2012

    Squats
    warmup
    5x305
    5x350
    11x395 (PR)
    5x(10x235)

    Treadmill
    ~20 minutes of fast walking
  17. Replies
    451
    Views
    20,814

    5s Week Bench Day April 3rd, 2012

    Bench Press (all paused)
    warmup
    5x190
    5x220
    8x250
    5x(10x150)

    T-bar Rows
    4 sets of 10
  18. Replies
    451
    Views
    20,814

    5s Week Squat Day April 2nd, 2012

    Squats
    warmup
    5x295
    5x345
    9x390 (PR)
    5x(10x230)

    Sled Drags @ 120 ft
    3 plates
    4 plates
  19. Replies
    451
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    20,814

    1s Week Military Press Day March 23rd, 2012

    Military Press
    warmup
    5x155
    3x175
    5x195 (PR)
    5x(10x105)

    Chinups
    3x(10xbw)
  20. Replies
    451
    Views
    20,814

    1s Week Deadlift Day March 22nd, 2012

    Deadlift
    warmup
    5x400
    3x455
    2x510
    4x(10x275)
    15x275

    p1ao3dxXOk0&feature=youtu.be
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