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Sunday, November 29, 2015

Holiday Week

23 November 2015

SlingShot bench press (Reactive) 315 lbs. x 7, 300 lbs. 2s x 7

Mid-shin pull 420 lbs. x 8 singles

Was supposed to do 10, but I have to squat and pull again on ether Wednesday or Saturday, so I decided to cut it short.

Pulldowns 30 total reps

Standing BTN press 135x5, 155x3, 165x3

24 November 2015

Bench press up to 310 lbs. x 3, then 295 lbs. 2s x 3

Chest-supported row 30 total reps

Second time in a row (hue) I wanted to do seated cable rows and could not get to the machine.

Standing BTN press 115x5, 145 lbs. 2s x 5

Barbell curl 30 total reps

Pushdowns 2 sets x AMAP

25 November 2015

Paused bench press 265 lbs. x 4, then 245 lbs. 2s x 4

Three consecutive bench press days - my shoulders are starting to get that familiar ground-glass feeling.

DB curl 4s x 10

Leg extension 3s x 8-10

29 November 2015

Squat 395 lbs. 2s x 3, 400 lbs. x 3

Couldn't resist bumping the weight up on the last set.

Mid-shin pulls 450 lbs. x 5

Standing BTN press 115x5, 135x3, 145x3, 165x3

Leg extensions 4s x AMAP

Leaving for another out-of-town assignment tomorrow. At least I didn't gain much weight over Thanksgiving.

Monday, November 23, 2015

Even More Pressing

16 November 2015

Bench press up to 305 lbs. x 4, then 285 lbs. 2s x 4

Pulldowns 30 total reps

Standing BTN press 115x5, 135x4, 150x5, 155x5

EZ bar curl 30 total reps

17 November 2015

Floor press 255x3, 275x2, 295x2, 315x2, 325x1, 255x3

Chest-supported row 30 total reps

Leg curl 4s x 8

19 November 2015

SlingShot bench press (Reactive) 335 lbs. x 2, 350 lbs. x 4, 335 lbs. x 3

Way too heavy on the last two sets. Should have used 345 and 325 and gotten two back-off sets of 4. Also left shoulder felt a bit icky.

Standing BTN press 135 lbs. 3s x 6

DB curl 4s x 10

Pushdowns 3s x AMAP

22 November 2015

Only got to do the squat portion of the workout, as we had people visiting.

Squat 335x2, 265x2, 385 lbs. x 3s x 3, high bar 315x5

Saturday, November 14, 2015


9 November 2015

Floor press 255x4, 275x4, 285x4, 255 x 2s x 4

Did these with a barbell instead of the Smith machine. Took me a while to get used to the groove, but once I got the hang of it upping the weight was easy. Mad props to Coach for floor pressing 315+ back in the day, this shit is considerably harder than a regular BP.

Leg curls 3s x 8

12 November 2015

SlingShot bench press 300 lbs. x 8, then 280 lbs. x 8 (again with Reactive SS - I will hold off on using the Original until the last 3 weeks of the program).

Pulldowns 30 total reps - alternated between supinated grip and regular wide pronated grip

Standing BTN press 135 lbs. 3s x 6

DB curl 30 total reps

DB kickbacks 3s x AMAP

Not 100% sure, but this might be the first kickback I've done in this millennium.

14 November 2015

First lower body session after a layover always hurts.

Squat 375 lbs. 3s x 5

Pull 420 lbs. x 8 singles

Close-grip bench press 235 lbs. 2s x 5

Standing BTN press 115x4, 135x3, 160x3

Leg extensions 4 sets x AMAP

Monday, November 9, 2015

Groundhog (Bench) Day

8 November 2015

So my assignment got extended and I didn't make it home until Saturday. Went to the gym and just basically repeated last pre-trip workout to restart the cycle. Also I somehow dropped 5 pounds during my trip and now weigh around 203. Seeing as I no longer lift heavy and don't need the extra bodyweight, that's a good thing?

Bench press up to 310 lbs. x 3, then 280 lbs. 2s x 3

Paused bench press 250 lbs. 2s x 5

Seated cable row 30 total reps - forgot I was supposed to do these on a separate day

Standing BTN press 140 lbs. 3s x 5 - also forgot I was only supposed to do 2 sets of these.

EZ bar curls 30 total reps

Pushdowns 3 sets x AMAP

Last November I weighed in excess of 220 pounds and was capable of lifting some decent weights. A year later I've lost over 15 pounds BW (granted, most of it on purpose) and all my lifts are way down. Training-wise, 2015 has been a complete writeoff.