Tuesday, November 30, 2010


OHP: 90x 5 4 4 4 3
Deadlift: 155x5x3
Chin-ups: 1x6 2x4 (70 lb assist)
Prone bridges: 2x40 sec 1x35 sec

Back in the saddle again. Went and signed up to my local gym and got started. I really, sincerely wish my knee would feel 100% again, I want to squat so damn bad. At the same time, I'm so exhausted from going all out every session that I hesitate to think what adding 5x5 squats into the mix would do to me. On the plus side, since I'm home, I have the use of my mother as a resource. She's so happy to see me after being at school for 3 months that she basically caters to my every culinary request. Moms - gotta love 'em.

Tuesday, November 23, 2010


OHP: 85x5x5
Deadlift: 150x5x3
Chin-ups: 1x8 1x4 1x4 (78.5 lb assist)
Prone bridges: 1x49 sec 1x35 sec 1x37 sec

Finally moved up in OHP, feels good after the back trouble. Deadlift is getting back up to pre-injury stats as well. Chins are getting easier and easier by the workout, hopefully soon I can try for 1 unassisted, because it will be the greatest feeling in the world. The only thing I'm worried about now is the fact that sometimes my wrists break at the last few sets of OHP and bench, so that they're not in line with my forearms. I mean, I still get the weight up, but with more and more weight added on it could become problematic, so I just need to stay strict in my form.

Driving back home at the end of the week and picking up a gym membership for winter break, hopefully I can find a place with squat racks and barbells aplenty.

Monday, November 22, 2010


Bench: 125x 5 5 4 5 3
Inverted rows: 1x17 1x15 1x10
Dips: 1x10 1x8 1x5 (61 lb assist)
Reverse crunches: 1x12 1x10 1x9 (8 lb medicine ball)

Right elbow sort of hurting after dips yesterday, don't really know why. Hope it gets better. Bench was hard, most likely because I've been eating shitty and not getting enough protein the past few days as I've been preparing to take finals and whatnot. Oh well, it'll all be over after today.

Thursday, November 18, 2010


OHP: 85x5x4 85x4x1
Deadlift: 145x5x3
Chin-up: 1x8 1x6 1x5
Prone: 1x44 sec 1x37 sec 1x33 sec

Tuesday, November 16, 2010


Bench: 120x5x5
Inverted rows: 1x19 1x12 1x10 (steeper angle)
Dips: 1x7 2x5 (61 lb assist, different form)
Reverse crunches: 1x12 2x9 (8 lb medicine ball)

Bench has gotten a lot harder after I learned to stop bumping it off my chest at the bottom. This workout actually felt like the best bench form I've had to date. Feels good to still accomplish it with near perfect form though, and finally get past 115, which I've been stuck at for a few weeks now. Can't wait until this weekend and next Monday is over, because I'll be out of school for a month and a half and be free to focus on lifting and hanging out with friends over the break.

Sunday, November 14, 2010


OHP: 80x5x5
Deadlift: 140x5x3
Chin-up: 2x6 1x4 (86 lb assist)
Prone bridges: 1x43 sec 1x35 sec 1x33 sec

No time, must go measure bones.

Friday, November 12, 2010


Inverted row: 1x25 1x19 1x18
Dips: 2x9 1x5 (61 lb assist)
Reverse crunches: 1x12 1x11 1x9 (8 lb medicine ball)
Bench: 95x5x1 120x4x1 115x5x4

Veteran's day fucked me with my schedule, so I had to go in today instead. Of course random guys were camping the bench, so I decided to do my accessory work first. Apparently that was the wrong approach. Learned my lesson, benching was so hard after doing everything else today.

In honor of me watching Scott Pilgrim right now, here is this song.

Tuesday, November 9, 2010


OHP: 80x5x4 80x4x1 :(
Deadlift: 135x5x3 (YAAAA)
Chin-ups: 1x8 2x5 (95 lb assist)
Prone bridges: 1x39 sec 1x33 sec 1x27 sec

Well, my OHP has suffered for the week and a half break, but I somewhat expected that. I'm sure I can make it up no problem next workout. Deadlifting felt absolutely fine. Can't believe it. Form was solid and no back pain at all. The most surprising stat today was my chin-ups, they were so easy in comparison to going before today. Really happy about it.

Sunday, November 7, 2010


Bench: 115x5x5
Inverted rows: 1x20 1x19 1x14
Dips: 3x5 (60 lb assist)
Reverse crunches: 1x12 1x10 1x9 (10 lb medicine ball)

Surprisingly, I actually felt better in only a week. Pretty astounding considering I could barley sit down last thursday without my back making me feel like I was dying. Decided to replace push-ups with dips because I know that dips will target my tris, and I just can't keep doing push-ups with a wide stance. Eventually it will lead to overtraining because it hits basically the same muscles I hit on my bench.