[center][img]http://oi53.tinypic.com/v7sdv5.jpg[/img]
[size=5][b][color=green] July 30th, 2011 - Session#:155[/b][/color][/size] [/center]
[color=blue][b] Week 4 Workout 4[/b][/color]
[b] Weight: [/b] 190.6 lbs
[b] Time: [/b] N/A
[b] Deadlift [/b]
Bx5, 165x5, 210x5, 250x5
[b] Deficit Deadlift [/b]
110kgx5
2x120kgx3
[b] Superset [/b]
[B]Glute Ham Raise/Ab Wheel[/B]
skipped
[B]Conditioning[/B]
Biking
[b]Notes:[/b] Workout Notes
-[b]Aaron[/b]

July 28th, 2011 - Session#:154

Week 4 Workout 3
Weight: 188 lbs
Time: N/A
Bench Press
Warmup: Bx5, 95x5, 120x5, 140x5
Bench Press w/ Lots of Chains
skipped
Rope Pushdown
2x90x10
100x10
Dumbbell Rows
skipped
Conditioning
Biking
Notes: Workout Notes
Tuesday was definitely too much volume and work for my legs, still sore as hell. Don't know if I will do deload deadlifts tomorrow. Probably better to force myself to do a session tomorrow then deal with little time on Saturday.
-Aaron

July 26th, 2011 - Session#: 153

Week 4 Workout 2
Weight: N/A
Time: N/A
Squat
Warmup: Bx5, 145x5, 180x5, 220x5
Good Mornings
2x135x8
Glute Ham Raises
BWx15
Leg Press
skipped
Hanging Leg Raises
skipped
More SQUATZ!!!
Box Squat 185x5
Reg Squat 185x3
185x20 <-oh 20 rep squats....It's been a while.
185+chainsx5
185+chainsx5
215+chainsx5
215+chainsx5
Conditioning
Ended up biking ~17.6 km later that day, split up in two long rides.
Workout Notes
Got bored with regular deload. Decided to do a bunch of squats. Then ended up biking 8.8 kms downtown then the same back home later that day. Lets just say
-Aaron

July 25th, 2011 - Session#: 152

Week 4 Workout 1
Weight: 188.6 lbs
Time: N/A
Military Press
Bx5, 55x5, 70x5, 80x5
Incline Dumbbell Bench Press
40x6
55x6
60x4
Superset
Weighted Dips / Pendlay Rows
BW+vestx10 / 60kgx8
BW+vestx10 / 60kgx8
Conditioning
Biking
Notes:
-Aaron

July 23rd, 2011 - Session#:151

Week 3 Workout 4
Weight: N/A
Time: 1 hour 20 mins
Deadlift
Warmup: Bx5, 165x5, 210x5, 250x5
315lbs/143kgs x 5
355lbs/161kgs x 3
400lbs/122kgs x 1
Heavy Singles: 400xF <-could've made it with more rest
Deficit Deadlift
100kgx5
125kgx3
135kgx3
Superset
Glute Ham Raise/Ab Wheel
skipped
Conditioning
Walking
Notes: Workout Notes
-Aaron

July 21st, 2011 - Session#:150

Week 3 Workout 3
Weight: 187.6 lbs
Time: 50 mins
Bench Press
Warmup: Bx5, 95x5, 120x5, 140x5
175x5
200x3
225xF
225x1 w/ spotter assist at the bottom
Bench Press w/ Lots of Chains <-did these instead of DB Bench Press
Bar+chainsx8
95+chainsx8
Rope Pushdown
2x90x10
100x10
Dumbbell Rows
70x8
Conditioning
Sledgehammer Swings & Biking
Notes: Workout Notes
Bonus: External Rotations
Little energy, didn't sleep well last night.
-Aaron

July 20th, 2011 - Session#: 149

Week 3 Workout 2
Weight: 187.6 lbs
Time: 50 mins
Squat
Warmup: Bx5, 145x5, 180x5, 220x5
275x5B
310x3B
345x1B
Heavy Singles: 290x1
310x1
320x1
Good Mornings
2x135x8
Glute Ham Raises
BWx15
Leg Press
skipped
Hanging Leg Raises
BWx15
Conditioning
Biking
Workout Notes
-Aaron