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  1. Replies
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    1/3 DL 405# x 2 x 5 Shrugs 315# x 10 x 3 BOR...

    1/3
    DL 405# x 2 x 5
    Shrugs 315# x 10 x 3
    BOR 185# x 5; 165# x 6 x 2
    circuit:
    woodchoppers and
    hammer curls
    3 sets each

    stretching and roller
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    20,218

    12/29 bench w 2 sec pause 225#x5x3 circuit:...

    12/29 bench w 2 sec pause 225#x5x3
    circuit:
    dips bwx10x3
    flyes 25#sx10x3
    tricep crap x 10 x3
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    263
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    12/27 SQ w pause 315# x 5 x 3 SLGM 185# x 10;...

    12/27
    SQ w pause 315# x 5 x 3
    SLGM 185# x 10; 205# x 10 x 2
    circuit:
    standing cable abs xx x 10 x 3
    quad extensions xx x 10 x 3
    hip abduction stack x 10 x 3
    stretch and roller

    12/28 30 min...
  4. Replies
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    12/20 bench w 2 sec pause 135# x 5; 185# x 5;...

    12/20 bench w 2 sec pause 135# x 5; 185# x 5; 205# x 5 x 3
    SSOHP 135# x 5 x 3
    skull crushers

    12/21 30 min cardio
    12/22 DL 135# x 5; 225# x 3; 315# x 3; 365# x 5 x 2
    shrugs 335# x 10; 355# x 10...
  5. Replies
    263
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    20,218

    12/14 30 min cardio 12/15 took two weeks off...

    12/14 30 min cardio

    12/15 took two weeks off for R&R. Just restarting.
    SQ w 2 sec pause in hole: 135# x 5; 225# x 10 x 3
    GM 135# x 10; 185# x 10 x 3
    Wood choppahs 60#, 70#, 80# x 10 x 3
    30...
  6. Replies
    263
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    20,218

    12/7,8,9 30 min cardio each Decided to take a...

    12/7,8,9 30 min cardio each

    Decided to take a couple of weeks off from PL and reset. I've been a bit aimless, so looking to start a routine or two.
  7. Replies
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    12/2 & 12/4, 30 min cardio each

    12/2 & 12/4, 30 min cardio each
  8. Replies
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    20,218

    12/1 Bench 135# x 5; 185# x 3; 250# x 5; 245# x...

    12/1
    Bench 135# x 5; 185# x 3; 250# x 5; 245# x 5
    Long pause 185# x 5 x 3
    30 min cardio
    That's it!
  9. Replies
    263
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    20,218

    11/29 DL 135# x 5; 225# x 3; 315# x 2; 365# x 2;...

    11/29
    DL 135# x 5; 225# x 3; 315# x 2; 365# x 2; 405# x 5 x 2
    shrugs 315# x 10; 335# x 10; 345# x 10
    cable rows 180# x 5 x 3
    standing cable abs ?? x 10 x 3
    20 min cardio
    stretching and roller
  10. Replies
    263
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    20,218

    11/22 35 min cardio 11/24 been sick Box SQ,...

    11/22 35 min cardio

    11/24 been sick
    Box SQ, paused 135# x 5 x 2; 225# x 5; 315 # x 5 x 3 felt very difficult
    GMs 185# x 10; 205# x 10 x 2
    wood choppers
    stretching
    30 min cardio

    BW = 183.5
  11. Replies
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    20,218

    11/16 30 min cardio 11/17 Bench w long pause...

    11/16 30 min cardio

    11/17
    Bench w long pause 135# x 6; 175# x 4; 205# x 6 x 3
    SSOHP 135# x 5; 145# x 5; 135# x 3
    circuit:
    - dips BWx10x3
    - pec deck for the chicks :-/ ??x10x3
    - triceps xx...
  12. Replies
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    20,218

    11/12 30 min cardio 11/14 DL 135# x 5 ; 225#...

    11/12 30 min cardio

    11/14
    DL 135# x 5 ; 225# x 5; 315# x 2; 385# x 5 x 2
    felt good
    shrugs 335# x 10; 345# x 10; 355# x 10
    BOR 185# x 6 x 3
  13. Replies
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    20,218

    11/9 40 min cardio 11/10 SQ 135# x 5; 225# x...

    11/9 40 min cardio

    11/10
    SQ 135# x 5; 225# x 5; 315# x 3; 365#x 5 x 3
    45 degree hypers holding 45# x 10 x 3
    cable abs pulldown ?? x 10 x 3
    20 min cardio
    stretching
  14. Replies
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    11/3 some workouts disappeared from here again...

    11/3
    some workouts disappeared from here again ... strange

    bench 135# x 5 x 2; 185# x 3; 225# x 2; 245# x 5; 245# x 4
    long pause 185# x 6 x 3
    circuit:
    dips BW x 10 x 3
    face pulls stack x 10...
  15. Replies
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    20,218

    10/29 30 min cardio 10/30 DL 135# x 5; 225#...

    10/29 30 min cardio

    10/30
    DL 135# x 5; 225# x 5; 315# x 3; 385# x 5 x 2 back tweaked
    shrugs 335# x 10; 345# x 10 x 2
    BOR 165# x 8 x 3
    wood choppers ? x 10 x 3 per side
    hammer curls 30#s x 10...
  16. Replies
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    20,218

    10/26 40 min cardio 10/27 SQ 135# x 5; 225#...

    10/26
    40 min cardio

    10/27
    SQ 135# x 5; 225# x 5; 315# x 5; 345# x 5; 365# x 5
    GM 155# x 12 x 3 (back was feeling stiff so I did this to pump some blood into it)
    circuit:
    Standing cable abs ??...
  17. Replies
    263
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    20,218

    10/22 Bench 135# x 5 x 2; 185# x 3; 235# x 5 x...

    10/22

    Bench 135# x 5 x 2; 185# x 3; 235# x 5 x 2
    SSOHP 135# x 5 x 2; 135# x 3 oy
    dips BW x 10 x 3
    tricep presses ?? x 10 x 3
    BW = 186.5
  18. Replies
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    me too. oh well.

    me too. oh well.
  19. Replies
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    hmmm some posts disappeared. oh well. DL 135#...

    hmmm some posts disappeared. oh well.

    DL 135# x 5; 225# x 5; 315# x 5; 365# x 5 x 2
    Shrugs 315# x 10; 335# x 10; 355# x 10
    BOR 185# x 5; 195# x 5; 200# x 5
    wood choppers 60# x 10 x 3 per side...
  20. Replies
    263
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    20,218

    10/4 1/2 hour cardio 10/6 DL 135# x 5; 225#...

    10/4 1/2 hour cardio

    10/6
    DL 135# x 5; 225# x 3; 315# x 2; 345# x 5 x 2
    Shrugs 315# x 10 x 3
    circuit:
    standing cable abs 180# x 10 x 3
    cable rows 180# x 5 x 3
    hammer curls 30# x 10 x 3
    20...
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