Workout 5/12

Weight: 175.4

Warm-up

Bench Press (DB)
70 x 8
80 x 2
90 x 2
100 x 2
105 x 2
95 x 4

Bat Wings
65 x 10 sec hold x 5 (last set 20 sec)

One Arm Press
40 x 2-3-5 per
45 x 2-3-5 per
50 x 2-3-5

Bird Dog
30 sec per side x 2

BB Complex
Row
Clean
Front Squat
Military Press
Back Squat
Good Mornings x 3
125, 125, 125
3 sets
Good weight. Military presses rough

High Rep Squats
95 x 10
115 x 10
135 x 10
185 x 5 nice mind/muscle focus
185 x 5
185 x 5
Good solid reps. A to g all the way through.

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Workout 4/12

Weight: 174.8 weight is dropping.

Anaerobic impact on muscle synthesis and fat oxidation? Keep cals steady for another week or two before making caloric adjustments.

Warm-up

Bench Press
135 x 8
135 x 8
2-3-5 x 225
2-3-5 x 225
2-3-5 x 225
Shoulder pinching on heavy sets of 5. Go to DB for a few weeks.

Bat Wings
60 x 25 sec hold x 3

One Arm Press
40 x 2-3-5 per
45 x 2-3-5 per
50 x 2-3-5
50 x 2-3-5

Bird Dog
30 sec per side x 2

BB Complex
Row
Clean
Front Squat
Military Press
Back Squat
Good Mornings x 5
95, 115, 115, 115, 115
5 sets
Awful. Awful. Awful.

High Rep Squats
95 x 10
115 x 10
135 x 50 (25, 10, 5, 10)
Superbarf.

Rader Pullovers
40 x 20

Recharge #2

Weight: 175.8

Stiff Legged Deadlifts 
135 x 8 
135 x 8 
185 x 8 
205 x 8 
205 x 8
205 x 8

DB Snatch 
80 x 5 per arm 
85 x 5 per arm 
85 x 5 per arm 

90 x 1 each not bad

100 x 1 each. Tough effort. Felt good. 
Up weight next time 

Pull-ups 
BW x 12 
BW x 12 (5+3+1+1+2) 
BW x 12 (5+2+2+1+2) 
Chins x 15 (6+4+3+2) 

Incline DB Curl

35 x 8 per 

35 x 6 per

35 x 8 per (broken)

Reverse EZ Curls

45 x 15 rough set

Weighted Dips
45 x 13
45 x 11

45 x 8

BW x 15

Scott BW Tricep Presses

BW x 6

BW x 5

Calf Raise Machine 
200 x 10 per 3 angle x 2 sets 

Calf Raise on Leg Press

6 plates x 12

Calories:2550

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Workout 3/14

Weight: 177

Warm-up

Bench Press
135 x 8
135 x 8
2-3-5 x 205
2-3-5 x 205
2-3-5 x 205
185 x 10

Bat Wings
55 x 5 sec hold x 5
Last set 30 sec hold.

One Arm Press
40 x 2-3-5 per
45 x 2-3-5 per
50 x 2-3-5
Cut last set due to time

Bird Dog
30 sec per side x 3

BB Complex
Row
Clean
Front Squat
Military Press
Back Squat
Good Mornings x 5
95, 95, 95
3 sets
Still feeling a bit under the weather. Rough set. Very lightheaded after each set.

High Rep Squats
45 x 5
95 x 30
115 x 30
135 x 15

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Workout 2/14

Weight: 175.6

Warm-up 

Bench Press 

135 x 8

135 x 8
2-3-5 x 225

2-3-5 x 225

2-3-5 x 225

Bat Wings 
30 x 10 sec hold x 5

One Arm Press 
40 x 2-3-5 per 
45 x 2-3-5 per 
50 x 2-3-5
45 x 2-3-5

Bird Dog 
30 sec per side x 3

BB Complex 
Row 
Clean 
Front Squat 
Military Press 
Back Squat 
Good Mornings x 5
95, 95, 95
3 sets 
Great sets

High Rep Squats 
95 x 30 
115 x 30 great weight 

Notes: 

Calories: 2398

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Recharge Workout

Weight:

Stiff Legged Deadlifts
135 x 8
135 x 8
185 x 8
185 x 8
185 x 8
185 x 8

DB Snatch
80 x 5 per arm
85 x 5 per arm
85 x 5 per arm
Up weight next time

Pull-ups
BW x 12
BW x 12 (5+3+1+1)
BW x 12 (5+2+2+1+2)
Chins x 15 (6+4+3+2)

Arm supersets

EZ Curl 21s 45 x 3 sets
Super set with:

Single Arm Cable Press Downs
70 x 12 x 3
No rest between exercises, maybe 30-60 sec between supersets

Calf Raise Machine
200 x 10 per 3 angle x 2 sets

Calories:2391

Workout 1/14

Warm-up

Bench Press
135 x 8
195 x 5
205 x 5
205 x 5
205 x 5
205 x 5
225 x 2

Bat Wings
30 x 8 + 10 sec hold x 3

One Arm Press
Up the rack x 2-5
40 x 5 per
45 x 5 per
50 x 5 per
50 x 5 per
50 x 5 per

Bird Dog
30 sec per side x 2

BB Complex
Row
Clean
Front Squat
Military Press
Back Squat
Good Mornings x 3
65, 95, 95
3 sets

High Rep Squats
95 x 30

Notes: pretty easy today. Got a good weight benchmark an will be ready for Friday.

Calories: 2377