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

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

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

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

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

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

October 31st, 2010 - Session#:27

Week 1 Workout 4
Weight: N/A
Time: N/A
Deadlift
*Warmup*: Bx5, 195x5, 210x5B, 230x3B
210x5B
245x5B
264x3B <---and yes...I manage to only load one side. 275x2B Leg Press
2x360x10
Romanian Deadlift
135x10B
3x175x10B
Dumbbell Side Bends
2x35x10
2x45x10
Conditioning
5 mins running
Notes: Workout Notes
Took a two week break for recovery while switching gyms. This place is much closer to me, and has a better atmosphere. The only real downside to this place is that the weights by the platforms are measured in kilos instead of pounds.
Also, my deadlift numbers are down, and the leg press machine at this place is sort of awkward and definitely harder.
-Aaron