2010.03.01
Bench Press
135x7
185x5
225x3
245x1
275x1
300x1x4
225x12
Chin-up
BWx5
BW+45x3
BW+100x2x2
BWx15
Dumbbell Bench Press
90x10x2,7
2010.03.02
Squat
135x9
225x7
315x5
365x3
405x1
455x1
505x1x10
Decline Sit-up
BW+45x11,10,7
Back Extension
BW+45x11x3
Notes
Squat work sets done on three minute intervals.
2010.03.06
Deadlift
335x5
425x3
515x1
565x1
615x1x10
Bench Press
135x7
185x5
225x3
245x1
275x1
300x1x5
Decline Sit-up
BW+45x11x2,7
Back Extension
BW+45x11x3
Notes
Solid. On to 625.
2010.03.08
Bench Press
135x7
185x5
225x3
275x1
300x1x6
225x11
Notes
Late night at the gym. Some meathead started talking to me and wanted to know my secrets of diet and training. He told me he worked for a tanning salon company and works out seven days per week and eats a **** ton of canned tuna. He seemed disheartened when I told him that I lift four days a week and eat cheeseburgers regularly.
2010.03.09
Squat
135x9
225x7
315x5
365x3
405x1
455x1
515x1x4
Decline Sit-up
BW+45x11,10,8
Back Extension
BW+45x12x3
Notes
The bar felt heavy tonight. This may be my last 10lb jump on squat.
2010.03.11
Bench Press
135x7
185x5
225x3
275x1
300x1x7
225x11
Chin-up
BWx5
BW+45x3
BW+100x4,3
BWx15
Notes
There was an old guy (60+) there tonight who I have seen on several other occasions. He always wears the exact same clothes when he works out. I highly suspect that he puts them back in his locker after he finishes working out and washes them at most once per week. He smelled like the stairwell of a parking garage that bums use as their urinal. I couldn't let it go and the guy who was working the desk didn't seem too eager to say anything.
Me: Sir?
OG: Yes?
Me: You really need to wash your clothes more frequently.
OG: Why is that?
Me: Because people can smell you from teen feet away.
OG: Okay. Thanks for letting me know.
It went more smoothly than I anticipated.
2010.03.13
Deadlift
335x5
425x3
515x1
565x1
625x1x4
Decline Sit-up
BW+45x15,9,6
Back Extension
BW+45x15x3
Single Leg Calf Raise
BWx20x3
Notes
I felt pretty fresh after only doing four reps on the deadlift, so I pushed myself on the assistance exercises. I supersetted the back extensions and calf raises. At the end, there was a nice little stretch during which I was uncertain as to whether I was going to be able to keep my lunch down.
2010.03.15
Bench Press
135x7
185x5
225x3
245x1
275x1
300x1x10
225x12
Chin-up
BWx5
BW+45x3
BW+100x3x2,2x2
BWx16
Notes
Felt good tonight.
2010.03.16
Squat
135x9
225x7
315x5
365x3
405x1
455x1
515x1x5
Decline Sit-up
BW+45x13,9,7
Back Extension
BW+45x12x3
Unilateral Calf Raise
BWx20x3
Notes
Every rep with 515 was a grinder. I'm thinking that it's time to reset my squat weight. I haven't decided whether I'm going to stick with singles or change it up and start doing triples.
2010.03.18
Bench Press
135x7
185x5
225x3
245x1
275x1
305x1
320x1
305x1x2
225x12
Chin-up
BWx5
BW+55x3
BW+105x2x2
BWx17
Notes
It's been way too long.
Video
http://www.youtube.com/watch?v=oyk36xzNYTY