September 30th, 2010 - Session#: 18

Week 2 Workout 3
Weight: N/A
Time: 1 hour
Bench Press
*Warmup*: Bx5, 105x5, 120x5, 125x3
125x3
145x3
165x5 + 1 spotter assisted
Incline Dumbbell Press
2x50x10
2x55x10
Chinups
2xBWx6
BWx8
Decline Close-Grip Bench Press
2x120x10
Dips
Total: 25
BWx10,10,5
Conditioning
None. Biked there and back though
Notes: Workout Notes
I felt sick during the dips for some reason, like I wanted to throw up...
-Aaron

September 29th, 2010 - Session#: 17

Week 2 Workout 2
Weight: 169.3 lbs
Time: N/A
Squat
Warmup: Bx5, 165x5, 175x5, 190x3B
190x3B
215x3B
245x8B
Good Morning
4x135x10
Dumbbell Lunges
35x10
40x10
Ab Wheel
skipped
Conditioning
None. Biked there and back though.
Notes: Workout Notes
Short on time today
I'm getting used to Dumbbell Lunges though, great to see some more progression.
-Aaron

September 27th, 2010 - Session#: 16

Week 2 Workout 1
Weight: N/A
Time: ~ 1 hour
Military Press
Warmup: Bx5, 55x5, 60x5, 65x3
65x3
70x3
80x12
Dumbbell Bench Press
4x55x10
Dumbbell Rows
2x65x10
Rope Pushdown
4x80x10
Conditioning
12 mins running
Notes: Workout Notes
I'm thinking of going to a closer to maintenance diet for a while, and starting another cut in a few months.
-Aaron

September 25th, 2010 - Session#:15

Week 1 Workout 4
Weight: 169.2 lbs
Time: 45 mins
Deadlift
*Warmup*: Bx5, 190x5, 205x5B, 220x3B
205x5B
235x5B
270x12B (last rep was strange, I felt like i pulled something in my shoulder, not painful, just my shoulder didn't feel right)
Romanian Deadlift
4x135x10
Dumbbell Side Bends
45x10
Conditioning
None though I walked there from work, and walked all the way home.
Notes: Workout Notes
Wished I had more time
-Aaron

September 22nd, 2010 - Session#: 14

Week 1 Workout 2
Weight: 170 lbs
Time: ~ 1 hour 20 mins
Squat
Warmup: Bx5, 165x5, 175x5, 190x3B
185x5B (supposed to be 175)
205x5B
230x8B
Good Morning
115x10
3x125x10
Dumbbell Lunges
2x35x10
Ab Wheel
3xBWx20
Conditioning
None
Notes: Workout Notes
None
-Aaron

September 23rd, 2010 - Session#: 15

Week 1 Workout 3
Weight: N/A
Time: N/A
Bench Press
*Warmup*: Bx5, 110x5, 120x5, 125x3
120x5
135x3
155x7 + 1 spotter assisted
Incline Dumbbell Press
2x50x10
55x10
55x9 >
Chinups
2xBWx6
BWx8
Decline Close-Grip Bench Press
2x120x10
Dips
Total: 40
BWx10,8,5,8,5,4
Conditioning
None.
Notes: Workout Notes
None
-Aaron

September 20th, 2010 - Session#: 13

Week 1 Workout 1
Weight: N/A
Time: ~ 1 hour
Military Press
Warmup: Bx5, 55x5, 60x5, 65x3
60x5
70x5
75x10
Dumbbell Bench Press
4x55x10
Dumbbell Rows
60x10
65x10
Rope Pushdown
70x10
3x80x10 + extras
Conditioning
None. But I did bike to and from the gym.
Notes: Workout Notes
None.
-Aaron

September 19th, 2010 - Session#:12

Week 3 Workout 4
Weight: 169.5 lbs
Time: 1 hour 15 mins
Deadlift
*Warmup*: Bx5, 185x5, 200x5, 215x3
230x5
260x3
290x5
Leg Press
2x450x10
460x10
Romanian Deadlift
115x10
3x135x10
Dumbbell Side Bends
35x10
45x10
Conditioning
12 minutes
Notes: Workout Notes
Awesome workout. Just great.
Question: Should I start to record which sets I use my belt and straps for?
-Aaron

September 17th, 2010 - Session#: 11

Week 3 Workout 3
Weight: 168.7 lbs
Time: 1 hour 15 mins
Bench Press
*Warmup*: Bx5, 105x5, 110x5, 120x3
130x5
145x3
160x6
Incline Dumbbell Press
2x50x10
2x55x10
Chinups
3xBWx6
Decline Close-Grip Bench Press
2x120x10
Dips
Total: 35
BWx10,7,10,5,3
Conditioning
None.
Notes: Workout Notes
I need to change up my diet.
-Aaron

September 16th, 2010 - Session#: 10

Week 3 Workout 2
Weight: 168.6 lbs
Time: ~ 1 hour 5 mins
Squat
Warmup: Bx5, 155x5, 170x5, 185x3
195x5
225x3
250x7
Good Morning
2x115x10
2x125x10
Dumbbell Lunges
2x35x10
Ab Wheel
*turns out there is one members can use at the front desk...
3xBWx20 -feet supported
BWx5
BWx10
Conditioning
None
Notes: Workout Notes
None
-Aaron

September 14th, 2010 - Session#: 9

Week 3 Workout 1
Weight: 167.7 lbs
Time: 45 mins
Military Press
Warmup: Bx5, 50x5, 55x5, 60x3
65x3, 75x3, 80x8
Dumbbell Bench Press
4x55x10
Dumbbell Rows
60x10 <--gimme a break, I was tired from deadlifts yesterday
Rope Pushdown
70x10
2x80x10
80x6+4 + extras
Conditioning
None. But I did bike to and from the gym.
Notes: Workout Notes
-Aaron

September 13th, 2010 - Session#: 8

Week 2 Workout 4
Weight: 169 lbs
Time: 1 hour 10 mins
Deadlift
*Warmup*:Bx5, 185x5, 200x5, 215x3
215x3
245x3
275x8
Leg Press
3x450x10
Romanian Deadlift
2x115x10
2x135x10
Dumbbell Side Bends
35x10
45x10
Conditioning
11.5 minutes
Notes: Workout Notes
Awesome workout, even if it got delayed twice . This was Saturday's (the 11th) workout, so now Monday's moves to Tuesday, Wednesday and Thursdays move forward one, and Saturday's moves to Sunday.

Tiring workout, yet it seems my body is adapting to eating below maintenance levels :/
2 notes:
1. I did extra explosive on the final set of Romanian Deadlifts. Felt more taxing, but more effective. I must keep that up.
2. I could've done more weight on the Side Bends, but I don't want to be That Guy, the one that does things with extra weight only to jerk it around and injury someone.
-Aaron

http://articles.elitefts.com/articles/iron-brothers/beast-reality-volume-1/
A great article, the sort of thing I hope to create one day.

September 10th, 2010 - Session#: 7

Week 2 Workout 3
Weight: 167.8 lbs
Time: N/A
Bench Press
*Warmup*: Bx5, 105x5, 110x5, 120x3
120x3
135x3
155x8
Incline Dumbbell Press
3x50x10
55x10
Chinups
3xBWx6
Decline Close-Grip Bench Press
2x120x10
Dips
Total: 25
BWx5,10,5,5
Conditioning
10-2 minutes
Notes: Workout Notes
30 Dips next time!
-Aaron

September 8th, 2010 - Session#: 6

Week 2 Workout 2
Weight: 168.8 lbs
Time: ~ 1 hour 20 mins
Squat
Warmup: Bx5, 155x5, 170x5, 185x3
185x3
210x3
235x8
Good Morning
3x115x10
125x10
Dumbbell Lunges
35x10
35x7
Ab Wheel *Switched with Hanging Leg Raise, they don't allow you to use the Ab Wheel without a trainer :/
2xBWx10 hard way
BWx10 easy way
Conditioning
10 mins cardio with extra thermal shirt on. I suck time wise, so I might as well try something new before it gets boring
Notes: Workout Notes
None
-Aaron

September 6th, 2010 - Session#: 5

Week 2 Workout 1
Weight: 166.3 lbs
Time: 50 mins
Military Press
Warmup: Bx5, 50x5, 55x5, 60x3
60x3, 70x3, 75x12
Dumbbell Bench Press
2x55x10
2x60x10 <- need to lower the weight, I wasn't getting the full ROM out of these in order to get the full reps
Dumbbell Rows
2x60x10
Rope Pushdown
70x10
80x10
80x9+1
80x9+1
* kept going and adding on like 60x5 the 40x whatever then 30x whatever then back to 60.
Conditioning
None
Notes: Workout Notes
Day before back to school, Victory Lap oh joy. Time to change my diet slightly...and maybe add in some bonus/conditioning & cardio stuff after school at the school gym.
*Note to self: NEVER go to my gym on a holiday when there's reduced hours. It hasn't been this packed in months!
-Aaron

September 3rd, 2010 - Session#:4

Week 1 Workout 4
Weight: 167.2 lbs
Time: 1 hour 15 mins
Deadlift
*Warmup: 135x5, 155x5, 185x3
200x5
230x5
260x8
Leg Press
3x450x10
Romanian Deadlift
Bx10
95x10
2x135x10
Dumbbell Side Bends
2x45x10
2x55x10
Conditioning
12 mins elliptical
Notes: Workout Notes
1st time doing Romanian Deadlift!
Things have gotten off to a buzy start unfortunately, but things are looking up, and even with school starting, and the first day of my job tomorrow, I should definitely have more time and be able to stick to my schedule.
-Aaron