January 28th, 2011 - Session#: 64

Week 2 Workout 1
Weight: 172.8 lbs
Time: 50 mins
Military Press
Warmup: Bx5, 65x5, 70x5, 75x3
75x3
90x3
100x4
Incline Bench Press
2x115x5
125x5
Bent-Over Rows (Pendlay style)
135x6
155x6
145x6
Dips
did 20 Bodyweight and 16 with a weighted vest.
Conditioning
Walked there and back.
Notes: Great workout.
Bonus: Bat Wings
-Aaron

January 29th, 2011 - Session#: 65

Week 2 Workout 2
Weight: 170.4
Time: ~20 mins
Squat
Warmup: Bx5, 185x5, 200x5, 220x3B
220x3B
250x3B
280x2B <-could've done more. Just didn't seem able to push myself today.
225x10 <- just got angry :/
Notes:
Quick workout. " I aint doin Jack Shit " style. exams lol.
-Aaron

January 26th, 2011 - Session#:63

Week 1 Workout 4
Weight: 171.2 lbs
Time: 1 hour 10 mins
Deadlift
*Warmup*: Bx5, 215x5B, 230x5B, 250x3B
230lb/104kgx5B
265lb/120kgx5B
305lb/138kgx6+1B
Glute Ham Raise
3xBWx10
Leg Press
skipped
Hanging Leg Raises
2xBWx10
Conditioning
Walking
Notes: Workout Notes
-Aaron

Figured I would post some picts from the comp I went to sunday:




and my updated goal sheet (srry I forgot to post this also )

January 24th, 2011 - Session#:62

Week 1 Workout 3
Weight: 174.8 lbs
Time: ~1 hour 15 mins
Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
135x5
160x5
180x5 w/ spotter assist
Dumbbell Bench Press
2x55x10
2x60x8
Chinups
This time: 44
10,7,5,5,5,6,6
Rope Pushdown
4x80x10 + extra
Conditioning
Walking
Notes: Workout Notes
exams lol. Not my best day
-Aaron

January 21st, 2011 - Session#: 61

Week 1 Workout 2
Weight: N/A
Time: 45 mins
Squat
Warmup: Bx5, 185x5, 200x5, 220x3B
200x5B
235x5B
265x4B <-could've done more, but following some tips today. I've long been attached to watching myself in the mirror, and now I'm practicing looking at a dot instead, and some other set-up tips.
Rack Pulls
3x315x5
Front Squats
skipped
Conditioning
Walking.
-Aaron

January 20th, 2011 - Session#: 60

Week 1 Workout 1
Weight: 173.2 lbs
Time: 45 mins
Military Press
Warmup: Bx5, 65x5, 70x5, 75x3
70x5
85x5
95x5
Incline Bench Press
Bx8
3x115x5
Bent-Over Rows (Pendlay style)
3x135x6
Dips
This time: 40
10,10,10,10
Conditioning
Walked there and back.
Notes: Great workout.
-Aaron

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black.

I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. – Henry Rollins.

January 18th, 2011 - Session#:58

Week 3 Workout 4
Weight: 174.4 lbs
Time: 1 hour 10 mins
Deadlift
*Warmup*: Bx5, 210x5B, 225x5B, 240x3B
260lb/118kgx3B
295lb/134kgx3B
330lb/150kgx4B
Glute Ham Raise
2xBWx10
10x8 + BWx10
Leg Press
2x370x10
270x20
Hanging Leg Raises
2xBWx10
Conditioning
Cosgrove Complex + Boxing
Notes: Workout Notes
-Aaron

January 13th, 2011 - Session#: 57

Week 3 Workout 2
Weight: 173.8 lbs
Time: 1 hour
Squat
Warmup: Bx5, 180x5, 195x5, 210x3B
225x5B
255x3B
285x1B
Rack Pulls
275x5
2x315x5
Front Squats
just some mobility - 3xbarx10
Conditioning
Walking.
-Aaron

January 14th, 2011 - Session#:58

Week 3 Workout 3
Weight: 172.2 lbs
Time: ~1 hour
Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
160x5
180x3
200x1
Dumbbell Bench Press
2x55x10
2x60x10
Chinups
This time: 43
10,7,7,5,5,4,2,3
Rope Pushdown
4x80x10 + extra + band pushdowns
Conditioning
Walking
Notes: Workout Notes
Walking + Farmer's Walk 32kg kettlebells + 1 vest 10 trips -1:38
32kgs + 2 vests 8 trips - 1:12
-Aaron

January 9th, 2011 - Session#:55

Week 2 Workout 4
Weight: 171.4 lbs
Time: 1 hour 10 mins
Deadlift
*Warmup*: Bx5, 210x5B, 225x5B, 240x3B
240lb/110kgx3B
275lb/125kgx3B
310lb/141kgx4B
Glute Ham Raise
3xBWx10
Leg Press
2x370x10
270x20
Hanging Leg Raises
2xBWx10
Conditioning
Walking there and back.
Notes: Workout Notes
-Aaron

January 10th, 2011 - Session#: 56

Week 3 Workout 1
Weight: N/A
Time: 1 hour
Military Press
Warmup: Bx5, 65x5, 70x5, 75x3
80x5
90x3
100x5
Incline Bench Press
Bx10
3x115x5
Bent-Over Rows
3x135x6
Dips
This time: 80
10,10,10,10,10,8,10,7,5
Conditioning
Walked there and back.
Boxing, some running, and a little rope work.
Notes: Great workout.
-Aaron

January 4th, 2011 - Session#: 53

Week 2 Workout 2
Weight: N/A
Time: 1 hour
Squat
Warmup: Bx5, 180x5, 195x5, 210x3B
210x3B
240x3B
270x4B
Rack Pulls
275x5
295x5
315x5
Front Squats
just some mobility
Conditioning
Walking.
-Aaron

January 5th, 2011 - Session#:54

Week 2 Workout 3
Weight: 171.6 lbs
Time: N/A
Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
150x3
170x3
190x0.5
Dumbbell Bench Press
skipped
Chinups
skipped
Rope Pushdown
4x80x10 + extra
Conditioning
Walking
Notes: Workout Notes
Walking
-Aaron

Not too much time unfortunately.

December 28th, 2010 - Session#: 52

Week 2 Workout 1
Weight: 171.8 lbs
Time: 1 hour
Military Press
Warmup: Bx5, 65x5, 70x5, 75x3
75x3
85x3
95x7
Incline Bench Press
Bx10
2x115x5
Bent-Over Rows
115x6
2x135x6
135x4<- tossed in an extra set, could've done more.
Dips
This time: 75
15,10,10,10,8,7,5,5,4,1
Conditioning
Walked there and back.
Did some boxing with a punching bag
Notes: great workout.
-Aaron