31 JAN 2013 (Thursday)

Bench Press:
Warm Up
95# 1 x 5
115# 1 x 5
135# 1 x 3

Work
150# 1 x 3
175# 1 x 3
195# 1 x 3

Superset:
Press (75#): 5 x 10
DB Row (30#): 5 x 10

Superset:
DB Curls (30#): 3 x 10
Skull Crushers (50#): 3 x 10

Workout went fast today and everything just felt light.... I'm starting to think the hardest part of this workout plan is the first week.

Calories: 3610
Protein: 171 grams

29 JAN 2013 (Tuesday)

Deadlift
Warm Up
135# 1 x 5
170# 1 x 5
205# 1 x 3

Work
240# 1 x 3
270# 1 x 3
315# 1 x 3

Superset
Squat (125#): 5 x 10
Ab Wheel: 5 x 10

Superset
Dips: 3 x 10
Power Clean (135#): 3 x 10

Good workout today, felt strong, was originally worried about Dips but bossed them. When I transition to cutting weight while maintaining strength I'm going to feel really good. Only about a month and a half til I'm through with Boring but Big... shit's crazy.

Calories:  3660
Protein:  238 grams

28 JAN 2013 (Monday)

Military Press:
Warm Up
65# 1 x 5
75# 1 x 5
95# 1 x 5
 
Work
105# 1 x 5
120# 1 x 5
135# 1 x 5

Superset:
Incline Bench Press (120#): 5 x 10
Chin Ups: 5 x 10

Superset:
Curls (30#): 3 x 10
Skull Crushers (50#): 3 x 10

Good workout, I'm seeing some nice results.

Calories:  3775
Protein:  211 grams

25 JAN 2013 (Friday)

Squat:
Warm Up
95# 1 x 5
120# 1 x 5
145# 1 x 5

Work
155# 1 x 5
180# 1 x 5
205# 1 x 5

Superset
Deadlift (160#): 5 x 10
Hanging Leg Raises: 5 x 10

I had no music and I forgot the weights I was supposed to lift at so I did them wrong. I'll be getting after it next week. 205 should have been 215 and the deadlift should have been 205. The lack of music was because my headphones broke.

24 JAN 2013 (Thursday)

Bench Press
Warm Up
95# 1 x 5
110# 1 x 5
130# 1 x 5

Work
140# 1 x 5
165# 1 x 5
185# 1 x 5

Superset
Standing Press(95#/75#): 5 x 10 (2 @ 95#; 1- 8 @ 95# and 2 @ 75#; 2 @ 75#)
DB Rows(25# DB): 5 x 10

Curls (55# Bar): 3 x 10
Skull Crushers(55# Bar): 3 x 10

Had to drop the Standing press which sucks. I'll just be working at 75# for the rest of this month.

22 JAN 2013 (Tuesday)

Deadlift:
Warm Up
135# 1 x 5
170# 1 x 5
205# 1 x 5

Work
225# 1 x 5
260# 1 x 5
295# 1 x 5

Superset:
Squat (150#): 5 x 10
Ab Wheel: 5 x 10

This was a good workout but it was hard today, more the Squats and Ab wheel than anything else.

Skipped breakfast so fell below the 5K mark for Calories.
Calories: 4306
Protein: 230 grams

21 JAN 2013 (Monday)

Military Press
Warm Up
60# 1 x 5
75# 1 x 5
95# 1 x 5

Work
100# 1 x 5
120# 1 x 5
130# 1 x 5

Superset:
Incline Bench Press(120#): 5 x 10
Chin Ups: 4 x 10 and 1 x 7 & 3

Superset:
DB Curls (30#): 3 x 10
Skull Crushers (50#): 3 x 10

Arms were looking big and felt strong after this one. Weight's gone up a lot across the board. It's for the best. Good Workout.

17 JAN 2013 (RIP SGT Chambers)

SGT Chambers was the first specialist I requested be promoted to SGT. He was the best Team
Leader I had and made his Team, Squad and my Platoon better overall. He will be sorely missed by the Hellraisers of 1st Platoon and myself, the army is weaker after having lost him. You were the best brother, Rest In Peace.

Bench:
95# 1 x 5
115# 1 x 5
135# 1 x 15
135# 1 x 12

14 JAN 2013 (Monday)

Military Press:
Warm Up
65# 3 x 5

Work
65# 1 x 5
75# 1 x 5
95# 1 x 5

Superset:
Incline Bench Press 105# 5 x 10
Chin Ups 5 x 10

Superset:
DB Curl Ups 25# 3 x 10
Skull Crushers 45# 3 x 10

Cool down week today, I wish we had ice so I could fight this tendonitis I think I might be developing. Added the Skull Crushers, also known as the French Press to my workouts, felt pretty good.

11 JAN 2013 (Friday)

Squat:
Warm Up
95# 1x5
115# 1x5
140# 1x5

Work
170# 1x5
190# 1x3
225# 1x3

Superset
Deadlift 160# 5 x 10
Hanging Leg Raises 5 x 10

Estimated ORM is 247.5 which is 7.5 lower than my confirmed 255 which is bullshit so I'm a little upset with that. Shit's going to change up a bit in two weeks. MT when you see this, we use a track to run but we have treadmills

10 JAN 2013 (Thursday)

Bench Press
Warm Up:
95# 1x5
105# 1x5
135# 1x5

Work:
150# 1x5
185# 1x3
200# 1x3

Superset:
Press 70# 5x10
DB Rows 25# 5x10

DB Curls 25# 3x10

Estimated ORM for Bench: 220# only 30# short from my goal and a little under a 1/3 of the way into the program.

Going to add another workout to the end of the program, probably superset the curls with Dips, we'll see. It needs to be tougher but I am happy with my progress.

08 JAN 2013 (Tuesday)

Deadlift:
Warm Up:
135# 1x5
160# 1x5
190# 1x5

Work:
240# 1x5
270# 1x3
305# 1x1

Superset:
Squat 115# 1x5
Ab Wheel 5x10

Felt like crap today, pushed through though, legs are burnt out a bit, felt good though.

"You can't get much done in life if you onlywork on the days when you feel good." - Jerry West

07 JAN 2013 (Monday)

New Monday new week new consecutive days without missing a workout. Anyway today was Military Press and Bench, I made some adjustments to it but it was good. Felt strong today, I think I look bigger too.. anyway let's get to it.

Military Press:
Warm Up
55# 1x5
70# 1x5
85# 1x3

Work
105# 1x5
120# 1x3
135# 1x1

Superset:
Bench Press 105# 3x10
Chin Ups 3x10

Incline Bench Press 105# 2x10
Chin Ups 1x10, 1x6&4

DB Curls 25# 3x10

I'm doing Incline Bench Press now because it will make my chest bigger.. it's completely cosmetic and I don't care.

No missed workouts Counter: 1 Day

Quote of the Day
"Real Champions pay the price!"

06 JAN 2013

Well, I haven't been a champion at the end of the week. I failed to  Deadlift and while I'm most comfortable with that lift I have to stay focused. I can't be dominate by taking days off. This will be the last time this happens. I'm also upping the weight I Bench for 5/3/1, I would lost what I have if I did what was in the plan.

03 JAN 2013 (Thursday)

What's up stud and studettes, let's get to it:

Bench Press:
Warm Up
75# 1x5
90# 1x5
115# 1x3

Work
135# 1x3
150# 1x3
165# 1x3

Superset:
Press 70# 5x10
DB Row 25# 5x10

Curls
25# 3x10

Just for Fun:
Bench Press - 185# 1x3

So I'm a little frustrated with the workout and I'm tempted to ignore dropping 5% from the intial ORM and redoing the math just because I don't like that I'm only supposed to rep 175# 1x1 next week when I hit 95%. That's bullshit. I'll probably only do it for Bench as my other exercises have been pretty tough but not Bench.

01 JAN 2013 (Russian Bear Semen/First Workout of the Year/Oops)

So this was the first day of 2013 and I started it right. Kept to the schedule, got a little motivation from the previously posted Ray Lewis vid and of course my "Wall of Moto" which I'll have to take a picture of and post on here. Anyway the workout went really well, great depth and form on the Squats, felt strong throughout the whole thing, just felt good in general... but I did the wrong workout. I skipped to Friday on Accident since today was supposed to be Deadlifts and did Squats. Either way the workout was good, legs felt strong... I'm not sure If I should switch though to doing them on Tuesdays now just because it felt so good or what. Anyway on to the meat and potatos.

Squat:
Warm Up
95# 1x5
115# 1x5
140# 1x3

Work
160# 1x3
185# 1x3
205# 1x3

Superset(5x10):
Deadlift 160#
Hanging Leg Raise

You'll notice that the title has Russian Bear Semen in it, really it's because I am now taking Russian Bear Milk, shit has a ton of sugar but it's adding(w/ Casein and only 3 scoops a day) 135.4 grams of Protein to my body, boom Lawyered. Anyway the Semen came from an NCO here and it was funny so I posted it. Finally, my old friend and old link to this site, Fighting Genetics is back in business, he's done a great job and my hats off to him.

Oh yeah,

Happy New Years