November 30th, 2011 - Session#: 207

Weight: 213 lbs
Bench Press
Bx6, 95x3, 135x3, 155x3, 195x3,
215x5
5x225x1
Wide Grip: 135x3, 3x185x3P
Close Grip: 185x5, 185x4+1P, 185x4F, 185x3
Bench Holds: 275x5sh, 275x7sh
Paused Squat
Warmup: 135x3, 185x2
225x2 <-forgot pause
4x255x2
GG/BG
3x255x10
Dumbbell Rows
3x100x5
Seated Row
2x200x5
Face Pulls
2x65x10
Seated Cable Shrugs: 3x120x5
Bench Row: 65x10
Workout Notes
Good day, though later I felt something bad in my lower left back
-Aaron

November 28th, 2011 - Session#: 206

Weight: 211.5 lbs
Squat
Warmup: 135x3, 185x2, 225x2, 275x1
6x315x1 <-all felt relatively easy, should've skipped good mornings and done some doubles with 265-275ish...
Good Morning/Cheat Good Morning
135x6
185x5
225x3
GG/BG
3x255x10
DB Rows
3x110x5
Face Pulls
57.5x10
65x10
Workout Notes
Great Workout, what some would call an Alpha Day, 315x1 felt lighter today than 185 feels on some days.
I really tend to find I have great sessions when I've had a good amount of water already that day.
-Aaron

November 25th, 2011 - Session#: 205

Weight: 210 lbs
Deadlift
135x2
225x2
275x2
3x335x3
4x275x2
315x2+3 second hold
Front Squats
135x3
185x3
225xF
Good Mornings<-Trying different form on last two sets
135x3
185x1
225xF
Push Press
95x2
2x135x3
DB Overhead Press
50x5
60x5
Dumbbell Rows
100x5
100x3
Face Pulls
50x10
Workout Notes
Funny thing seen this session: I looked over from the power rack, to see two skinny black guys with 20/25lb dumbbells, sitting side by side on a bench, cheating on concentration curls, in unison, while bopping to the music....in unison. It was some dance song I remember from a few years ago.
-Aaron

November 23rd, 2011 - Session#: 204

Weight: 212.25 lbs
Bench Press
Bx3, 95x3, 135x3, 155x3, 185x1
3x215x3
215x2F <-took it out of my groove
235x1
255x1 w/spotter assist not what I would consider a success, but the lift was made.
225x1 w/SlingShot (as in Mark Bell's benching apparatus)
245x1 w/ss
265x1 w/ss
245x2 speed w/ss
185+bandxF
165+bandx2
Close Grip: 2x185x5
Wide Grip: 185x5
Paused Squat
Warmup: 135x3, 185x3
2x225x3
265x3
Good Morning
3x135x6
GG/BG
3x250x10
Seated Rows
2x200x5
Face Pulls
3x65x10
Chinups: BWx5, Barbell Curl 65x5, Dumbbell Curl 30x6
Workout Notes
Not a good day. On another note, I noticed I have stretch marks for the first time in my life!
-Aaron

November 21st, 2011 - Session#: 203

Weight: 210.5 lbs
Squat
Warmup: 135x3, 135x3, 185x2, 225x1, 275x1
5x295x2
Good Morning
135x5
185x5
GG/BG
3x250x10
DB Rows
5x100x5
Seated Row
2x200x5
140x10
140x5
180x5
Face Pulls
3x65x10
Workout Notes
Great Workout, splurged on an energy drink before hand, now I understand why people love the darn things so much.
-Aaron

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MSNBC: Rewriting legalization of marijuana - YouTube

November 18th, 2011 - Session#: 201

Weight: 208 lbs
Deadlift
135x3, 225x2, 275x1
2x315x2
365x1B
405xF <- Belt needs to be adjusted, its a size too small now.
405x1
315x2
315x2 + 5 second hold on last
315x2 + 5 second hold on last
315x2
315x2 semi sumo
315x2
315x2 + 5 second hold on last
315x2 + 5 second hold on last
Cheat Good Morning
2x225x1
FSL
225x2
315x2
315x3
405x3
455x1 + 5 second hold
Back Squat Lockout: 405x3
Push Press
155x 2 partial reps
155x1 + fail when it hit my chin
135xF (tried suicide grip, not enough confidence with it, will need practice before employing with serious weight)
135x2
135x2
DB Overhead Press
45x5
55x5
65xF
Dumbbell Rows
2x100x5
Seated Row
180x5
200x5
Face Pulls
2x65x10
GG/BG
3x250x10
Curls: 40x5
Workout Notes
I know it looks like a lot of failed reps for one workout, but I feel it was my best in a while. I feel like I've gone past the caffeine withdrawal.
-Aaron