June 1, 2009
Push2
Bench Press 155x5, 185x5, 225x5, 250x1, 165x10
Incline Bench 135x8 2 sets
BW dips 22, 16, 16
Squat 135x10, 3 sets perfect form slow
Leg ext/Leg curl superset 110lbs 3x10,15
Calves 110x40,45,40

New 1RM for Bench press (+10) 250lbs.

Congrats on the bench press PR! Keep it up!

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.

Unfortunately my squat and deadlift are pathetic. Squat probably around 250, deadlift a little higher.

My father was able to deadlift 400lbs at 18 years old, 135lbs bodyweight. The bugger won a few competitions with that deadlift. Quite the overhead press too. Anyway, This is the new plan I've been cooking up.

June 2, 2009
Pull
One arm descents x3 each arm
Towel assisted one arm chin x3 each arm
10 sec isometric hold one arm
-Pullups 50 reps in 5 minutes
-Cable row 100lb, 3x10

June 3, 2009
Legs
Squats 185x5, 205x5, 225x5, 245x3, 185x5 slow
Deadlift 225x3,3
Reverse lunge 25lb Dumbells 50 reps
Bodyweight squats one set 200 reps ** Personal best by 150 reps..guess I never pushed it hard enough on these.

June 4, 2009
Pull/Push combined
Pullup warmup
3 One arm descents each arm
Weighted chin 35lbs 5,5,6,5,5
Weighted dip 45lbs 10,12,8
One arm bent over row 70lbs 2x6* in superset
One arm bench press 70lbs 2x6*
Slow rep chinup (30 seconds up and down)
10 reps 85lb curl
Slow rep dip
10 reps 70lb dumbell overhead extension
Core Circuit #1 from UGTWF

June 8, 2009
One arm descent x6 each arm
Weighted chin 35lb x 6, 45lb x 5,4,4,3
Dumbell Row 65lb 3x10
Shoulder press 95lbs slow reps 10,10,8
21's: 55lbs wide, followed by wide flexed arm hang 30 seconds
narrow followed by narrow flexed arm hang 30 seconds
forearm isometric plate holds
flexed arm hang 3x20 seconds
shrugs 2x15, 70lbs

Forearms feel awesome from ^^


June 9, 2009
One arm DB press 80lbs 7,7,7,5
Incline Press Machine 150lbs 10,7,6
BW Dips: 29, 21, 20

Looks pretty solid.

_________________

When you walk through the fire,
you will not be burned;
the flames will not set you ablaze.

June 10, 2009
legs
Squat 135x10, 185x10, 205x8, 225x5, 135x15 slow and low
Walking lunges 2x25lb 2x25 rep
*Bw squats 250 in one set. New PR!
Calfs 110lb 3x30

June 11, 2009
Pull
-Pullups 100 reps for time 7:56. hit 50 at 2:20
-Cable row 100lb 3x10
-Seated hammer curls 5x5 35lb DB
-V-ups 50
-Side crunches 25 each side


Feel great about the bodyweight squats. Was never a movement I did more than 50 reps consecutively, but now find I can do hundreds. It also helps with my squat form I believe I can go deeper now and maintain perfect alignment between my neck and hips.

Bench press 135x5, 185x5, 205x1, 225x1, 260xfail
Incline db 100lb 3x10
Bw dips 35, 25, 15

June 17
Squat 135x10, 205x7, 225x6, 235x6
Leg ext 110x15, 15, 15
Leg curl 130x10, 10, 10
Walking lunge 50lb 20x3
Bodyweight squats 20x3
Calf ext 150lb, 20, 40, 40, 50 Bench press 135x5, 185x5, 205x1, 225x1, 260xfail
Incline db 100lb 3x10
Bw dips 35, 25, 15

June 17
Squat 135x10, 205x7, 225x6, 235x6
Leg ext 110x15, 15, 15
Leg curl 130x10, 10, 10
Walking lunge 50lb 20x3
Bodyweight squats 20x3
Calf ext 150lb, 20, 40, 40, 50 

June 18, 2009
Push
One arm DB bench Press 75lb x 8, 85lb, x 5, 95lb x 2
Weighted Dips 45lb x 10, 70lb x 6, 90lb x 4, 100lb x 2
Incline DB press 110lb x 10,8,7
Tricep Extension 52.5x12,10,8,6
Hanging Leg Raises 10,15,15

June 19
Pull
One arm Assisted 125lbs x 3, 135lbsx3, 150x1.
Pullups 20,10,10,6, 6, 6, 9, 10, 10, 13
Seated Row 100x10, 130x5, 130x6, 130x5
Arnolds 35x10, 45x10, 55x6, 55x7
Shrugs 140x15,15,16

June 21
legs
BW Lunges 3x50
BW Squats 3x100
Leg Extension 100lbs x 12, 15, 12
Calf raises 40, 50, 50

60s rest between all sets.

Hey Masse,

Couldn't help but notice a few similarities in our strength training and strength level at this point. Though I must say you got a decent one arm press that I certainly lack.

Anyways just wanted to say great work and that I plan to keep an eye on this log.

Josh

_________________
My bark, my bite

Awesome Josh! I'll have to check out your log as well. I update it about once a week, but I put a weeks worth of stuff in. You have motivated me to do that right now... more log entries after the break.