February 22nd, 2011 - Session#:75

Week 1 Workout 4
Weight: 173.6 lbs
Time: N/A
Deadlift
*Warmup*: Bx5, 220x5B, 240x5B, 260x3B
240lb/108kgx5B
275lb/125kgx5B
315lb/143kgx5B
Glute Ham Raise
skipped
Leg Press
skipped
Hanging Leg Raises
skipped
Conditioning
None
Notes: Workout Notes
No time, just got in and got out.
-Aaron

February 25th, 2011 - Session#: 76

Week 2 Workout 1
Weight: N/A
Time: 1 hour
Military Press
Warmup: Bx8, 70x5, 75x5, 80x3
80x3
90x3
100x8
Incline Bench Press
2x125x5
130x5
Bent-Over Rows (Pendlay style)
3x145x6
Weighted Dips
This time: 20
6,5,5,4 <-right shoulder feels like it's taking a beating
Conditioning
A little boxing
Notes: Great workout.
Good workout, even though I'm working through a cold right now.

http://www.youtube.com/watch?v=aWxBrI0g1kE
Such a great PR song.
Bonus: External Rotations
-Aaron

February 17th, 2011 - Session#:74

Week 1 Workout 3
Weight: 173 lbs
Time: 1 hour 10 mins
Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
135x5
160x5
180x5 <- good, but didn't touch on the last two.
Dumbbell Bench Press
2x55x10
2x60x10 <-should be doing 3 sets of 60 or even 4 next week
Chinups
This time: 50
10,8,5,5,5,5,4,4,4
Rope Pushdown
3x80x10
90x10
Conditioning
Walking
Notes: Workout Notes
Bonus: External Rotations
-Aaron

February 16th, 2011 - Session#: 73

Week 1 Workout 2
Weight: 173.4 lbs
Time: 1 hour
Squat
Warmup: Bx5,135x5, 190x5, 205x5B, 220x3B
205x5B
235x5B
270x5B <- 5th sorta sucked on depth. 3rd also. It was definitely more of a psychological thing than physical, I could do it, I just was worried.
Rack Pulls
3x335x5 <-gonna add more ROM to these next time.
Front Squats
3xBarx10
Conditioning
A bunch of boxing
Workout Notes
Great workout, wish I hadn't chickened out though.
-Aaron

February 14th, 2011 - Session#: 72

Week 1 Workout 1
Weight: 173.8 lbs
Time: 1 hour
Military Press
Warmup: Bx8, 70x5, 75x5, 80x3
75x5
85x3
95x8 <- could've done more.
Incline Bench Press
3x125x5
Bent-Over Rows (Pendlay style)
3x145x6
Dips
This time: 100.5
10,10,10,10,10,10,10,10,6,7,6.5,1
Conditioning
A little boxing
Notes: Great workout.
Now that I've gotten 100 dips in one workout, I will start to do dips with a weight vest!
Bonus: Bat Wings
-Aaron

February 10th, 2011 - Session#:70

Week 3 Workout 3
Weight: 174 lbs
Time: N/A though I think it was around 1 hour
Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
160x5
180x3 w/ spotter assist
200x1 w/ spotter assist
Dumbbell Bench Press
3x55x10
60x10
Chinups
This time: 49.5
10,7,5,5,6,8,4,4.5
Rope Pushdown
3x80x10
90x10
Conditioning
Walking
Notes: Workout Notes
-Aaron

February 13th, 2011 - Session#:71

Week 3 Workout 4
Weight: 171 lbs
Time: 50 mins
Deadlift
*Warmup*: Bx5, 215x5B, 230x5B, 250x3B
265lb/120kgx5B
305lb/138kgx3B
340lb/154kgx2B
+ 330lbx1
Glute Ham Raise
BWx10
BWx12
BWx15
Leg Press
skipped
Hanging Leg Raises
2xBWx12
Conditioning
A little boxing and walking
Notes: Workout Notes
-Aaron

February 8th, 2011 - Session#: 69

Week 3 Workout 2
Weight: 173.2 lbs
Time: 1 hour
Squat
Warmup: Bx5,135x5, 185x5, 200x5, 220x3B
235x5B
265x3B
295x1.5B
Rack Pulls
315x5
2x33x5x5
Front Squats
3xBarx10
Conditioning
Some Farmers Walk, a little ropes, and some boxing, nothing much of anything.
-Aaron

February 7th, 2011 - Session#: 68

Week 3 Workout 1
Weight: 173 lbs
Time: 1 hour
Military Press
Warmup: Bx8, 65x5, 70x5, 75x3
85x5
95x3
105x2.5 (close!)
Incline Bench Press
115x5
2x125x5
Bent-Over Rows (Pendlay style)
3x145x6
Dips
This time: 90
10,10,10,10,10,6,6,7,5,6,8,2
Conditioning
None.
Notes: Great workout.
Bonus: Bat Wings
-Aaron

February 3rd, 2011 - Session#:66

Week 2 Workout 4
Weight: 173.2 lbs
Time: 1 hour
Deadlift
*Warmup*: Bx5, 215x5B, 230x5B, 250x3B
250lb/113kgx3B
285lb/129kgx3B
320lb/145kgx4B
Glute Ham Raise
3xBWx10
Leg Press
2x380x10
270x20
Hanging Leg Raises
2xBWx10
Conditioning
Some fun with Waiter Walks, Suitcase Walks and Farmers Walks.
Notes: Workout Notes
-Aaron

February 1st, 2011 - Session#:66

Week 2 Workout 3
Weight: 173 lbs
Time: ~1 hour
Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
150x3
160x5
190x3 w/ spotter assist
Dumbbell Bench Press
2x55x10
2x60x10
Chinups
This time: 40
10,10,2,5,5,4,4
Rope Pushdown
3x80x10
90x5
Conditioning
Little bit of boxing + ropes
Notes: Workout Notes
Bonus: External Rotation
-Aaron