Strength of Will, Always Burning

Strength of Will, Always Burning
Welcome to my Blog.

Here I will outline the current training I am under taking. My current stats can be found at MuscleandBrawn.

Tuesday, November 30, 2010


November 29th, 2010 - Session#: 44
Week 3 Workout 1
Weight: 169.2 lbs
Time: 1 hour 20 mins
Military Press
Warmup: Bx5, 60x5, 65x5, 70x3
75x5
85x3
95x8 + 75x5
Dumbbell Bench Press
2x55x10
2x60x10
Dumbbell Rows
2x70x10
Rope Pushdown
4x80x10 + extra <-was finally easy for me
Conditioning Biked there and back.
Bonus: Bat Wings
-Aaron

Sunday, November 28, 2010


November 28th, 2010 - Session#:43
Week 2 Workout 4
Weight: N/A
Time: 1.5 hours
Deadlift
*Warmup*: Bx5, 200x5B, 220x5B, 235x3B
235lb/107kgx3B
270lb/123kgx3B
300lb/136kgx6B
Leg Press
360x10
2x370x10
Romanian Deadlift
4x175x10B
Dumbbell Side Bends
skipped
Conditioning
Biking and spent some time with the punching bag.
Notes: Workout Notes
great day, got some tips on my deadlift setup.
-Aaron

Saturday, November 27, 2010


November 26th, 2010 - Session#: 42
Week 2 Workout 3
Weight: 169.4 lbs
Time: ~1 hour
Bench Press
*Warmup*: Bx5, 120x5, 130x5, 140x3
140x3
160x3
180x3 with spotter assist on last rep.
Incline Dumbbell Press
2x55x10
55x7.5
55x9.5
Chinups
3xBWx8
Dips
Total: 20
BWx10,10
Conditioning
Biking there and back.
Notes: Workout Notes
Ok workout. Didn't have enough time though.
-Aaron

Thursday, November 25, 2010


November 22th, 2010 - Session#: 36
Week 2 Workout 1
Weight: N/A
Time: 20-30 mins
Military Press
Warmup: Bx5, 60x5, 65x5, 70x3
70x3
80x3
90x6
Rope Pushdown
4x80x10
Conditioning Walked there and back.
Felt terrible, mainly because it was very rainy and I was soaked upon arrival lol.
-Aaron


November 25th, 2010 - Session#: 37
Week 2 Workout 2
Weight: N/A
Time: N/A
Squat
Warmup: Bx5, 175x5, 190x5, 205x3B
205x3B
235x3B
260x4.5B
Good Morning
135x10
155x10
2x145x10
Dumbbell Lunges
did kettlebells today
2x16kgx10
Conditioning
Farmers Walk - 28kg - 10 lengths - 1:40 and 1:30
-Aaron

Sunday, November 21, 2010


November 21st, 2010 - Session#:39
Week 1 Workout 4
Weight: N/A...I really need to measure myself...
Time: 1 hour
Deadlift
*Warmup*: Bx5, 200x5B, 220x5B, 235x3B
220lb/100kgx5B
250lb/115kgx5B
285lb/130kgx8B
Leg Press
180x20
270x10
Romanian Deadlift
2x175x10
Dumbbell Side Bends
45x10
Conditioning
Lots of walking.
Notes: Workout Notes
Another day without much time, but I got the important stuff done, so I'm happy.
-Aaron

Thursday, November 18, 2010


November 17th, 2010 - Session#: 37
Week 1 Workout 2
Weight: N/A
Time: 45 mins
Squat
Warmup: Bx5, 175x5, 190x5B, 205x3B
190x5B
220x5B
245x8B <-clenched my jaw so much it felt weird... Jaw Pump?
Good Morning
2x135x10
2x155x10
Dumbbell Lunges
skipped
Ab Wheel
skipped
Conditioning
Walking
-Aaron


November 18th, 2010 - Session#: 38
Week 1 Workout 3
Weight: N/A
Time: ~2 hours...various reasons
Bench Press
*Warmup*: Bx5, 120x5, 130x5, 140x3
130x5
150x5
170x4
Incline Dumbbell Press
55x10
50x10
2x55x10
Chinups
3xBWx8
Dips
Total: 70 <- Dropping close grip bench and aiming for 100 bodyweight dips!
BWx10,10,10,10,9,9,7,5
Conditioning
Walking there and back. I tried to start the Cosgrove Complex, but my entire lower body protested... and I did have to walk home.
Notes: Workout Notes
Ok workout.
-Aaron

Monday, November 15, 2010


November 13th, 2010 - Session#:35
Week 3 Workout 4
Weight: N/A
Time: 1 hour 15 mins
Deadlift
*Warmup*: Bx5, 195x5B, 210x5B, 230x3B
245lb/111kgx5B
275lb/125kgx3B
310lb/140kgx5B
Leg Press
2x360x10
380x10
Romanian Deadlift
3x175x10
185x10
Dumbbell Side Bends
40x10
45x10
Conditioning
Lots of walking.
Notes: Workout Notes
-Aaron


November 15th, 2010 - Session#: 36
Week 1 Workout 1
Weight: N/A
Time: N/A
Military Press
Warmup: Bx5, 60x5, 65x5, 70x3
65x5
75x5
85x12
Dumbbell Bench Press
2x55x10
2x60x10
Dumbbell Rows
2x70x10
Rope Pushdown
4x80x10 + extra
Conditioning Walked there and back.
-Aaron

Friday, November 12, 2010


November 9th, 2010 - Session#: 33
Week 3 Workout 2
Weight: N/A ...yes...I am frightened of the scale.
Time: 1 hour
Squat
Warmup: Bx5, 175x5, 185x5, 195x5B<-should've been times three
210x5
240x3B
265x2B
Good Morning
2x135x10
Dumbbell Lunges
35x10
Ab Wheel
skipped
Conditioning
Farmers Walk:
20kg kettlebells : 5 laps in 2:12
24kg kettlebells : 5 laps in 1:34 & again in 1:36
Notes: Workout Notes
Didn't have much time, so I tried to get some of everything important in.
-Aaron


November 11th, 2010 - Session#: 34
Week 3 Workout 3
Weight: N/A
Time: 1 hour 20 mins
Bench Press
*Warmup*: Bx5, 115x5, 125x5, 135x3
145x5 <- felt some weird pain in between my right pec and my shoulder after this set, went away after some extra stretching though.
160x3
180x4 (I think the first two were really "all me" without a doubt, but I couldn't tell about the last two.
Incline Dumbbell Press
2x50x10
2x55x10
Chinups
3xBWx8
Decline Close-Grip Bench Press
120x10
Dips
Total: 58
BWx10,10,10,5,5,7,5,6
Conditioning
Walking there and back.
Notes: Workout Notes
Ok workout.
-Aaron

Monday, November 8, 2010


November 8th, 2010 - Session#: 32
Week 3 Workout 1
Weight: N/A
Time: 1 hour
Military Press
Warmup: Bx5, 55x5, 60x5, 65x3
70x5
80x3
90x10
Bonus: 80x4
Dumbbell Bench Press
2x55x10
2x60x10
Dumbbell Rows
60x10
70x10
Rope Pushdown
3x80x10
80x8 + extra
Conditioning Biked there and back
-Aaron

Sunday, November 7, 2010


November 6th, 2010 - Session#:31
Week 2 Workout 4
Weight: N/A
Time: 1.5 hours
Deadlift
*Warmup*: Bx5, 195x5B, 210x5B, 230x3B
230lb/105kgx3B
260lb/120kgx3B
295lb/135kgx5B
Leg Press
3x360x10
Romanian Deadlift
4x175x10
Dumbbell Side Bends
2x35x10
2x45x10
Conditioning
some farmers walks with 2 32kg kettlebells.
Notes: Workout Notes
-Aaron

Friday, November 5, 2010


November 5th, 2010 - Session#: 30
Week 2 Workout 3
Weight: N/A
Time: 1.5 hour
Bench Press
*Warmup*: Bx5, 115x5, 125x5, 135x3
135x3
155x3
170x2
Incline Dumbbell Press
3x50x10
1x55x10
Chinups
3xBWx8
Decline Close-Grip Bench Press
120x10
120x8
Dips
Total: 55
BWx10,10,8,8,5,8,6
Conditioning
Ropes again.
Notes: Workout Notes
Ok workout.
-Aaron

Thursday, November 4, 2010


November 4th, 2010 - Session#: 29
Week 2 Workout 2
Weight: N/A
Time: N/A probably 1.5 hours
Squat
Warmup: Bx5, 170x5, 185x5, 195x5<-should've been times three...but I just wanted to do more
195x5 <-same here.
225x3B
255x4B
225x8B <- "I demand satisfaction" set
Good Morning
4x135x10
Dumbbell Lunges
2x35x10
Ab Wheel
3x20x10
Conditioning
Just Biking there and back
Notes: Workout Notes
I always bring my arms as close as possible to me when squatting. I think this may be causing some sort of potentially damaging stress... But I'm used to feeling the security that position gives me, because it helps me tighten my upper back...
-Aaron

Monday, November 1, 2010


November 1st, 2010 - Session#: 28
Week 2 Workout 1
Weight: N/A
Time: 1.5 hours (still adjusting, stopped to talk, use bathroom etc)
Military Press
Warmup: Bx5, 55x5, 60x5, 65x3
65x3
75x3
85x10
Dumbbell Bench Press
4x55x10
Dumbbell Rows
2x60x10
Rope Pushdown
3x80x10
70x11
Conditioning
Did some of these on the suggestion of the gym owner. Fun in a sadistic way I guess a direct quote from him "That's what we do for conditioning around here!"
http://www.youtube.com/watch?v=ldfmyuy4o-I
Notes:
Workout Notes
Good workout, Did the Bat Wings" exercise from here: T NATION | The More You Lift, the Worse You Look? to finish it off.
-Aaron