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