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.