26 MAY 2013 (Sunday)

Bench:
45# x 10
65# x 5
95# x 5
115# x 5
135# x 5
155# x 5
185# x 3
195# x 2, 2, 2, 2, 2, 2, 2, 2, 2, 2

Incline Bench:
170# x 5, 5, 5

Decline Bench:
160# x 5, 5, 5

DB Flies:
30# x 5, 5, 5

Dips:
45# x 5, 5, 5

Close Grip Bench:
135# x 5, 5, 5

Standing Skullcrushers:
60# x 5, 5, 5

DB Curls:
45# x 5, 5, 5

Preacher Curls:
70# x 5, 5, 5

Super 7's:
50# x 7, 7, 7

24 MAY 2013 (Friday)

Press:
45# x 10
65# x 10
95# x 10
115# 2 x 5
135# 5 x 2
155# 5 x 1

Deadlift:
165# x 5
205# x 5
245# x 3
295# x 3
335# x 3
385# 3 x 1

3" Defecit Deadlifts:
205# 6 x 3
205# 2 x 8

Just a lot of strength loss over the past few weeks and tendonitis has set in on my elbows but it's going to go away soon because I'm going to will it to go away because I just don't care about it. I'm also going to cycle back on to Creatine for maximum results.

12 MAY 2013 (Sunday)

Clean and Press:
45 x 10
65 x 5
95 x 5
115 x 3
135 x 3
165 x 2, 1
175 x 1, 1, 1

Clean and Klokov Press:
115 x 1, 1, 2, 2, 2, 2

Deadlift and Shrug:
315 x 6, 2, 4, 6

Stiff Leg High Pull:
205 x 5

Superset:
Seated Calf Raises 560 x 50, 50, 50
Bent Row 155 x 5, 5, 5

Weighted Pull Ups:
30 x 5, 5, 5

10 MAY 2013 (Friday)

Bench Press:
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
185 x 5
205 x 5, 5, 4, 1

Bench To Failure:
185 x 3

Incline Press:
155 x 5, 5, 5

Seated DB Curls:
40 x 5, 5, 5

W/ Dips:
45 x 5, 5, 5

Skull Crushers:
3 x 7, 4, 7

DB Flies:
35 x 10, 10, 10

I hate Bench, it just reminds me of how weak I am. Fuck.

09 MAY 2013 (Thursday - Fuck You Body!)

Warm Up:
Superset:
45 Squat x 10, 10
DH Pull Ups x 5, 5

Deadlift:
135 x 15
205 x 10
225 x 8
315 x 6
385 x 2, 2, 2 (Belt)
405 x 1, 1 (Belt)
425 x 1 (Belt)

Clean:
175 x 1, 1, 1, 1, 1

Jump Squats:
95 x 3
115 x 3
135 x 3
175 x 3
185 x 2, 2, 2, 2, 2, 2, 2, 2, 2, 2

Ab Wheel:
10, 10, 10, 10, 10

Weighted Side Bend:
45 (L): 10, 10, 10, 10, 10
45 (R): 10, 10, 10, 10, 10

GHD:
10, 10

I wanted to do five sets on the GHD but I felt an ugodly pain in my back and if wasn't so bad I wouldn't have stopped.

Will: He used to just put a belt, a stick, and a wrench on the kitchen table and say, "Choose."
Sean: Well, I gotta go with the belt there.
Will: I used to go with the wrench.
Sean: Why?
Will: Cause fuck him, that' why.

08 MAY 2013 (Wednesday)

Behind The Neck Push Press:
45 x 5
65 x 5
95 x 5
105 x 3
135 x 3
145 x 1,1,1
155 x 1, Fail, Fail, 1, 1
165 x 1, 1, 1

Weighted Pull Ups
30 x 5,5,5,5,5

We were on mission all day today so I was zapped. Felt it at the 155 ended up just having to get pissed off and move some fucking weight. It felt good completeting the workout though. Can't stop won't stop son!

As CT Fletcher says:  "I command you to grow! I'm the Boss!"

07 MAY 2013 (Tuesday)

Morning:
Bench Press:
Warm Up
45 x 10
95 x 5
115 x 5
135 x 5
155 x 3
185 x 2

Work
205 x 5, 5
185 x 5

Bench Press to Failure:
175 x 5

Incline Bench Press:
165 x 5, 5, 5

Seated Dumbbell Curls:
45 x 5
40 x 5, 5

Weighted Dips:
BW x 5
45 x 5, 5, 4, 1

Skullcrushers:
55 x 12, 9, 9

My body felt sick after this workout, from all the expenditure which is good. The new program is working which is awesome because I wanted to feel dead after working out chest. I have Deadlift this afternoon/evening, probably this evening so I can get some sleep. I think I missed the 3rd set of Bench at 205 because I pussed out/didn't rest much between the set.  I'll get all 5 on weighted dips next time. As for the Seated DB Curls, I'll be at 45 next time.

Afternoon:
Deadlift:
165 x 5
205 x 5
245 x 3
295 x 3
335 x 3
385 x 3

Defecit Deadlift(45#):
205 x 3, 3, 3, 3, 3, 3
205 x 8, 8

06 MAY 2013 (Monday - Squat w/ No Fucks Given)

Squats:
110 x 10
170 x 8
200 x 6
235 x 4
265 x 1,1 (Belt)
280 x 2 (Belt)
235 x 4
220 x 6
200 x 8
170 x 10

Zercher Squats:
195 x 2
215 x 2
225 x 2

Ab Wheel:
5 x 10

Squats felt good, I wonder if all the work I did last week has really improved my conditioning this much? Crazy. Anyway I'm excited to keep this new program. Gains are going to be redic!

04 MAY 2013 (Saturday)

Military Press
Warm Up
45# 1 x 10
65# 1 x 5
95# 1 x 5

Work
115# 1 x 3
135# 1 x 3
155# 1 x 3
165# 3 x 1

Klokov Press
95# 1 x 2
115# 5 x 2

Shrugs
295# 1 x 6
315# 3 x 6

Weighted Pull Ups
BW 1 x 5
25# 5 x 5

Bent Over Row
135# 1 x 5

Superset
Bent Over Row- 155# 3 x 5
Seated Calf Raises- 560# 3 x 50

Stiff Leg High Pull
195# 1 x 5

Rest day tomorrow, my body wants it.

03 MAY 2013 (Friday)

Afternoon:
Wide Grip Bench Press:
45# 1 x 10
95# 1 x 5
115# 1 x 5
135# 1 x 5
145# 2 x 10

Dumbbell Flies(35#):
3 x 10

Dips(35#):
1 x 7
1 x 2
1 x 1

Preacher Curls(60#):
2 x 12

Tricep Pushdowns(115):
3 x 10

Not feeling to happy with the Chest workouts lately. I want them to leave exhaused like the other workouts do. Not really getting that feeling. Might need to switch it up.

02 MAY 2013 (Thursday)

Afternoon:
Deadlift:
135# 1 x 15
205# 1 x 10
225# 1 x 8
315# 1 x 6
385# 3 x 2
405# 3 x 1

Clean:
135# 1 x 1
155# 1 x 1
175# 5 x 1

Jump Squats:
95# 1 x 3
115# 1 x 3
135# 1 x 3
175# 1 x 3
185# 10 x 2

This workout was tough, had to push myself to do it but once I started, as always, I was glad that I did. Body seems tight, 2 days til I get a rest day... but I'm semi-resting my legs for the next 3 days.

"What man is a man who does not make the world better."
-Balian of Ibelian

"None of us know our end, really, or what hand will guide us there. A king may move a man, a father may claim a son, but that man can also move himself, and only then does that man truly begin his own game. Remember that howsoever you are played or by whom, your soul is in your keeping alone, even though those who presume to play you be kings or men of power. When you stand before God, you cannot say, "But I was told by others to do thus," or that virtue was not convenient at the time. This will not suffice. Remember that."
-King Baldwin IV

Evening:
Boxing:
Mitts- 3 rounds, 2 minutes
Footwork Drills- 1 round, 1 minute

01 MAY 2013 (Wednesday)

Morning
Behind The Neck Push Press:
45# 1 x 5
65# 1 x 5
85# 1 x 5
105# 1 x 3
135# 1 x 3
145# 3 x 1
155# 3 x 1
165# 3 x 1

Dips:
5 x 5
25# 1 x 5
35# 5 x 5

"If I fall, if I die, know I lived it to the fullest, if I fall, if I die, know I lived and missed some bullets..."