July 5th, 2011 - Session#: 140

Week 1 Workout 1
Weight: 186.4 lbs
Time: 1 hour 10 mins
Military Press
Warmup: Bx5, 55x5, 70x5, 80x5
95x3
110x3
120x3
Heavy Single(s): 130x1 <- had to push press to get it.
Incline Dumbbell Bench Press
40x6
55x6
60x4
Superset
Weighted Dips / Pendlay Rows
BW+vestx10 / 135x8
BW+vestx10 / 135x8
BW+vestx10 / 135x8
Conditioning
Biking & Sledgehammer Swings
Notes:
Beginning 531 for Powerlifting! Need to work out the kinks(if any) in my current iteration, then begin planning proper nutrition. Right now, I'm basically eating whatever I want + protein. I'll be honest, I never want to have the 2eggs + 1/4cup of milk + 1/4 cup of egg whites + onion omelet & a side of beans EVER AGAIN. I'm completely tired of it. I started adding Craisins to make it different. That lasted about 3 days before it too became boring.

Quick note: From now on, you may notice my warmup sets are MUCH easier. That was because I was bored with 40%,50%, and 60% for warmup so I was using 60%,65%, and 70%.
-Aaron

July 6th, 2011 - Session#: 141

Week 1 Workout 2
Weight: 186.6 lbs
Time: 1 hour 10 minutes
Squat
Warmup: Bx5, 145x5, 185x5, 215x5B
250x3
290x3
325x3 <- sucked by I made it...BARELY.
Heavy Single(s): 330 x 0 Didn't attempt.
Good Mornings
2x135x8
Glute Ham Raises
BWx15
Leg Press
180x8
270x8
320x8
Hanging Leg Raises
BWx15
Conditioning
Biking
Workout Notes
Bonus: Band Pull-Aparts (these + External Rotations and Face Pulls seem to do wonders for my shoulder health, even after I stopped the pull-aparts...Because the band I used at home broke, haha)
Looking at the numbers and the effort I had to put in yesterday and today, I believe I put my numbers a tad too high on the program...Will readjust.


-Aaron