November 29th, 2010 - Session#: 44

Week 3 Workout 1
Weight: 169.2 lbs
Time: 1 hour 20 mins
Military Press
Warmup: Bx5, 60x5, 65x5, 70x3
75x5
85x3
95x8 + 75x5
Dumbbell Bench Press
2x55x10
2x60x10
Dumbbell Rows
2x70x10
Rope Pushdown
4x80x10 + extra <-was finally easy for me
Conditioning Biked there and back.
Bonus: Bat Wings
-Aaron

November 28th, 2010 - Session#:43

Week 2 Workout 4
Weight: N/A
Time: 1.5 hours
Deadlift
*Warmup*: Bx5, 200x5B, 220x5B, 235x3B
235lb/107kgx3B
270lb/123kgx3B
300lb/136kgx6B
Leg Press
360x10
2x370x10
Romanian Deadlift
4x175x10B
Dumbbell Side Bends
skipped
Conditioning
Biking and spent some time with the punching bag.
Notes: Workout Notes
great day, got some tips on my deadlift setup.
-Aaron

November 26th, 2010 - Session#: 42

Week 2 Workout 3
Weight: 169.4 lbs
Time: ~1 hour
Bench Press
*Warmup*: Bx5, 120x5, 130x5, 140x3
140x3
160x3
180x3 with spotter assist on last rep.
Incline Dumbbell Press
2x55x10
55x7.5
55x9.5
Chinups
3xBWx8
Dips
Total: 20
BWx10,10
Conditioning
Biking there and back.
Notes: Workout Notes
Ok workout. Didn't have enough time though.
-Aaron

November 22th, 2010 - Session#: 36

Week 2 Workout 1
Weight: N/A
Time: 20-30 mins
Military Press
Warmup: Bx5, 60x5, 65x5, 70x3
70x3
80x3
90x6
Rope Pushdown
4x80x10
Conditioning Walked there and back.
Felt terrible, mainly because it was very rainy and I was soaked upon arrival lol.
-Aaron

November 25th, 2010 - Session#: 37

Week 2 Workout 2
Weight: N/A
Time: N/A
Squat
Warmup: Bx5, 175x5, 190x5, 205x3B
205x3B
235x3B
260x4.5B
Good Morning
135x10
155x10
2x145x10
Dumbbell Lunges
did kettlebells today
2x16kgx10
Conditioning
Farmers Walk - 28kg - 10 lengths - 1:40 and 1:30
-Aaron

November 21st, 2010 - Session#:39

Week 1 Workout 4
Weight: N/A...I really need to measure myself...
Time: 1 hour
Deadlift
*Warmup*: Bx5, 200x5B, 220x5B, 235x3B
220lb/100kgx5B
250lb/115kgx5B
285lb/130kgx8B
Leg Press
180x20
270x10
Romanian Deadlift
2x175x10
Dumbbell Side Bends
45x10
Conditioning
Lots of walking.
Notes: Workout Notes
Another day without much time, but I got the important stuff done, so I'm happy.
-Aaron

November 17th, 2010 - Session#: 37

Week 1 Workout 2
Weight: N/A
Time: 45 mins
Squat
Warmup: Bx5, 175x5, 190x5B, 205x3B
190x5B
220x5B
245x8B <-clenched my jaw so much it felt weird... Jaw Pump?
Good Morning
2x135x10
2x155x10
Dumbbell Lunges
skipped
Ab Wheel
skipped
Conditioning
Walking
-Aaron

November 18th, 2010 - Session#: 38

Week 1 Workout 3
Weight: N/A
Time: ~2 hours...various reasons
Bench Press
*Warmup*: Bx5, 120x5, 130x5, 140x3
130x5
150x5
170x4
Incline Dumbbell Press
55x10
50x10
2x55x10
Chinups
3xBWx8
Dips
Total: 70 <- Dropping close grip bench and aiming for 100 bodyweight dips!
BWx10,10,10,10,9,9,7,5
Conditioning
Walking there and back. I tried to start the Cosgrove Complex, but my entire lower body protested... and I did have to walk home.
Notes: Workout Notes
Ok workout.
-Aaron

November 13th, 2010 - Session#:35

Week 3 Workout 4
Weight: N/A
Time: 1 hour 15 mins
Deadlift
*Warmup*: Bx5, 195x5B, 210x5B, 230x3B
245lb/111kgx5B
275lb/125kgx3B
310lb/140kgx5B
Leg Press
2x360x10
380x10
Romanian Deadlift
3x175x10
185x10
Dumbbell Side Bends
40x10
45x10
Conditioning
Lots of walking.
Notes: Workout Notes
-Aaron

November 15th, 2010 - Session#: 36

Week 1 Workout 1
Weight: N/A
Time: N/A
Military Press
Warmup: Bx5, 60x5, 65x5, 70x3
65x5
75x5
85x12
Dumbbell Bench Press
2x55x10
2x60x10
Dumbbell Rows
2x70x10
Rope Pushdown
4x80x10 + extra
Conditioning Walked there and back.
-Aaron