8-16

squat 135 x 10, 185 x 10, 225 x8, 275 x 5
clean and jerk 90 x 5, 110 x 5, 135 x 3, 155 x 1
deads 155 x 5, 265 x 5, 315 x 3, 365 x 1, 405 x 1
bench 115 x 10, 135 x 10, 185 x 8, 225 x 5, 275 x1
db row 70s x 10, 85 x 8, 100 x 6

i ate too good down south. i need to get bac to runnin

8-20

ran 2.5mi
isp lat pull down 45 x 10, 70 x 10, 90 x 10, 105 x 5
underhand pull up 10, 4, 8
seated cable row 120 x 10, 150 x 10, 180 x 5
db bent row 70 x 7
pulldown 105 x 8
db curl 35s x 10, 40 x 10
zottman curl 20s x 5, 7

8-21

leg press 1p x 15
squat 135 x 10, 185,225 x 8, 315 x 5, 365x 1,2
clean (110 x 5, 140 x 5 hang cleans), 165 x 3, 195 x 1
deads 195 x 5, 265 x 5, 315 x 3, 365 x 1, 410 x 1

i think im gunna switch cleans and deads to a 5,5,3,1,1 reps

nice log, keep it going

8-27

ran 3.10mi
db bench 60s x 10, 80 x 8. 100 x 6
db incline 55 x 10, 70 x 8
db seated shoulder press 35 x 10, 45 x 8, 55 x 6
db rear delt fly 10s x 10,10,10
chest fly machine 110 x 10, 140 x 10

my gym chest got a trap bar for deadlifts. im gvunna try it out tomorrow

8-28

squat 135 x 10, 185 x 10, 225 x 15/16, 185 x 10, 135 x 20
step ups 8 each leg
deads 155 x 5, 265 x 1, 5

first time ever going over 10reps on squats my quads were dead. i think that it messed me up with deads

8-30

ran .60mi
box jumps 55-60 reps at different heights
clean and jerks 90 x 5, 110 x 5, 135 x 3, 155 x 1, 175 x 1
wide grip pull ups 10, 5, 9
standin shoulder press 115 x 5
iso lat pull down 45 x 10
abs

i was supposed to do more back and biceps stuff but i was too tired.

9-4

ran 3.12mi
bench 135 x 10, 185 x8, 225 x6, 235 x 4, 275 x 2(spot)
db incline 55 x 10, 70 x 8, 85 x 6, 100 x5
db seat shldr press 40 x 8, 50 x 6, 60 x 4

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9-5
squat 135 x 10, 185 x 8, 225 x 6, 315 x 4, 365 x( 0,0 were only 1/4 squats)
clean (110 x 5, 135 x 5 hang cleans), 155 x 3, 175 x 1, 2005x 1(form went to ****)
dead 205 x 5, 265 x 5, 335 x 3, 385 x 1, 415 x 0,0, 405 x 0

horrible workout. didnt want to fucc up my bac on deads cuz my form was **** at the end

9-6
ran 3.25mi
db row 70,80,100 x 10
pull ups 14 10, 5
seated cable row 100x 10 150 x 10, 10
pulldown 120 x 10, 150 x 6, 180 x 4/5?
preach curl 55 x 10, 6
db curl 40 x 5, 35 x 5, 30 x 5, 25 x 5, 20 x 10

most pullups ive ever done. they were the shortboys cuz i didnt go all the way down tho

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9-11

ran 3.38mi
bench 135 x 10, 185 x 8, 225 x 5, 245 x 2
db incline 50 x10, 70 x8, 85 x 6, 100 x5
db seat shldr press 40x 10, 50 x 10, 60 x 6
rear delt fly 10s x 1015 x 10, 20 x10
pec fly
int/ext rot
tri push dwn 40 x10,10, 50 x 10
front side raise 15 x 10,10 20s x 10
db shrugs 70s x 10, 80 x 8
pushups 10

there was this one girl in the dym im gunna miss this gym

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its still your moutherfuckin set
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9-21

ran 2.5min
cleans 110 x 5, 135 x 5, 155 x 3, 175 x 1, 200 x 1, 210 x 1
deads 210 x 5, 265 x 5, 330 x 3, 380 x 1, 400 x1
bench 135 x 10, 185 x 8, 225 x 5, 275 x 2
db seated shoulder 40 x 10, 50 x 8, 60 x 5, 70 x 4

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9-24
ran 3.15 mi
pullups 10,10,8,8

9-25
squat 135 x 10, 185 x 8, 225 x 6, 315 x 4, 365 x 2
clean 155 x 5, 185 x 3, 205 x 1,2
deadlift 315 x 5, 365 x 3, 415 x 2
standing calfs 135 x 15, 225,315 x10,10
seated calf 210 x 15

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9-26

db bench 60 x 10, 80 x 8, 100 x 8
db incline 60 x 10, 75 x 8, 100 x 3
db seated shld prss 40 x 8, 50 x 6, 60 x 4,
front/lat raises 15 x 10

i hate ppl in the gym i really do. waste of space and time

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9-27

bent over row 95 x 10, 135, 185 x 8, 225 x 3, underhand x1
pull ups 8,8,8,8
pull downs 110 x 10,(underhand x 10, 130 x 10, uh x 10, 170 x 3(wide), uh x 7
db row 70 x 10, 100 x 8,8
curls 35 x 10 hci x 10,10,10
jump rope

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10-1

squat 135 x 10, 185 x 8, 225 x 6, 315 x 4
clean 135 x 5, 155 x 5, 175 x3, 205 x 1, 215 x0
dead 215 x 5, 330 x 5, 285 x 3, 400 x 1, 420 x 1

snapped up something in my leg doin squats again . im seriously thinking about throwin squats in the bushes

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