Squats and Cleans

Hang Cleans:
135 x 3, 185 x 2, 225 x 2, 245 x 1, 265 x 0, 265 x 1, 265 x 0

Box Squats (narrow stance to box 3" below parallel):
135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3, 245 x 3

45 Degree Calf Raise:
135 x 25, 135 x 20, 135 x 17

Hamstring Curls:
65 x 15, 105 x 10


This workout felt shitty. My cleans were sloppy and slow, my squats were pathetic as well. Weighed in afterwards, was sitting at 271.5 pounds, obviously carb-depleted and slightly dehydrated, so rather than work more accessories I went and pounded down some noodles and co. Then I felt lots better.

Board Press and Shoulders

Bench (close grip):
135 x 12, 185 x 6

Close Grip 3 Board:
225 x 6, 275 x 6, 295 x 6, 305 x 6, 245 x 12

Rope tricep pushdowns:
2 sets of 12

Elbows in tricep extensions:
3 sets of 12

Shoulder Raise
15 x 16 x 2, 20 x 12 x 2

Incline Flies:
15 x 12 x 2

Wrist Curls:
90 x 15 x 2

Ab Machine:
2 sets of 15


This was a decent workout. Board Press felt good. It was nice to work bench without aggravating my pec. My Triceps were FRIED from this workout!!

Upper Back and Biceps

Face Pulls:
5 sets of 12

Lat Pulldowns:
90 x 12 x 4, 110 x 6, 130 x 6, 150 x 6, 160 x 5

Bent Over Cable Rows:
neutral grip on wide bar
4 sets of 15

Standing Straight bar curls:
5 sets of 10

Overhead Cable Curls:
3 sets of 16

Hammer Curls:
25 x 12, 20 x 12, 15 x12

Ab Machine:
3 sets of 15

I chose to concentrate more on biceps this workout did not work a lot of traps as those will be hit with cleans later this week. Great workout

Shoulders and Triceps

Explosive OHP:
135 x 5, 185 x 3, 225 x 2, 245 x 2, 225 x 5 x 2, 135 x 6 (split jerks)

Static OHP:
135 x 6 x 4

Dumbbell Seated Military Press:
40 x 6, 50 x 6, 55 x 6, 45 x 8, 40 x 8, 35 x 12

Elbows Out tricep extensions:
25 x 10, 30 x 8, 35 x 8, 40 x 6, 30 x 8, 25 x 12, 20 x 12

Rotator Cuff Rotations:
3 sets of 10

Rear Delt Bent Over Flies:
3 sets of 12

Lateral Delt Raises:
3 sets of 12

Ab Machine:
3 sets of 15

Tricep Pressdowns:
4 sets of 16


I tried my olympic shoes on the overhead. Not sure what to make of it. My low back felt like crap so I was limited in what I did. Also since I have been shedding pounds my strength is kind of bottoming out. So far I am down to 273 from 284 need to cut another 13 pounds and level out at 260. Hope I can train smart, stay healthy, slim down, and not lose a lot of strength.

Shoulders, Triceps, and Pec Rehab

Explosive OHP:
95 x 3, 115 x 3, 135 x 3, 185 x 3, 225 x 3, 255 x 2, 275 x 2, 305 x 0

Seated Dumbbell Shoulder Press:
50 x 12, 55 x 12, 50 x 12, 45 x 12

Incline Flies:
10 x 15 x 3

Shoulder Raise (Front and Side):
20 x 10 x 2

Rope Tricep Pressdowns:
90 x 12, 110 x 10, 130 x 8, 150 x 8

Flat Bench:
45 x 10 x 2


I am still recovering from a pec strain so I am getting back on track trying to get blood into my pecs and get the soreness out. OHP felt really good today. I needed to trust my strength on the last one though. I had it moving, just didn't get under it.

Snatch and Front Squat

Snatch:
45 x 3, 95 x 3, 115 x 3, 135 x 2, 155 x 2, 185 x 2, 200 x 0

Zercher Squat:
95 x 5, 135 x 5, 185 x 5, 225 x 5

Front Squat:
135 x 3, 185 x 3, 225 x 2, 275 x 2, 315 x 1

Calf Raises:
270 x 20, 180 x 20 x 2

Leg Extensions:
3 sets of 12

Ab machine:
3 sets of 15


I felt pretty good about this one. Snatch is coming along. I need to work on getting under it better. I took all my squats deep. I was able to work out some soreness in my left calf due to a night time calf cramp over the weekend. I am very pleased with this workout.

Prehab/Rehab

Flat bench:
45 x 15 x 4

Incline Flies:
15 x 12 x 4

Shoulder Raises:
10 x 12 x 3

Incline Dumbbell Bench:
30 x 10 x 3

Good Mornings:
45 x 8 x 2

RDLs:
45 x 6 x 3

Snatch Squats:
45 x 8 x 2

Cleans:
95 x 3 x 4, 135 x 2 x 3

Just basically hit a little bit of everything. I have a nagging pec strain so I needed to get blood in there. Also wanted to work on hip mobility with light weights for legs and olympic lifts. It felt good to keep it light and hammer the technique. Nice mental and physical change of pace.

Back and Biceps

Lat Pulldowns:
110 x 8, 130 x 8, 150 x 8, 170 x 8

Bent Over Row:
95 x 10, 115 x 10, 135 x 10 x 2

Shrugs:
135 x 30 x 3

Bent Over Dumbbell Shrugs:
55 x 12, 65 x 12 x 2

Hammer Curls:
25 x 10, 30 x 10, 35 x 10, 40 x 10, 45 x 8, 55 x 8, 50 x 6, 40 x 10, 35 x 12, 30 x 12, 25 x 15

Cable Curls:
60 x 12 x 3


I felt like poo-poo for this whole workout. I almost threw up. At least I finished, but this was weak. Oh well, can't always be a good workout. I drank too much protein and super pump before lifting.

Shoulders and Triceps

Strict OHP:

115 x 6, 135 x 6, 155 x 6, 175 x 6, 195 x 4, 215 x 3

Tricep Extension:

5 sets of 12

Incline Flies:

12 x 10, 12 x 15, 12 x 15, 12 x 20, 15 x 15

Shoulder Raises:

5 sets of 12

This was a short, but effective workout. I hit it hard and fast (from behind). hahahahahaha. But seriously I got an awesome pump. I looked yoked. I basked in the glow of my own excellence after this workout.

Cleans and Front Squats

Hang Clean:
135 x 2, 185 x 2, 225 x 2, 245 x 2, 275 x 2, 275 x 1

Front Squat (To 1" below parallel box):
135 x 3, 185 x 3, 225 x 3, 275 x 3, 295 x 2

Good Mornings:
135 x 6, 185 x 6, 205 x 6

Leg Extensions:
3 sets of 10

Ab Machine:
3 sets of 10

45 degree Calf:
375 x 20 x 2


Pretty good workout overall. Definitely have not kept the log up to date. I've been doing pretty well the last few months. Finally getting the lower body back after several set backs during that time. Will continue working on explosiveness and posterior chain developement.

Incline and Upper Back

Incline:
45 x 8, 95 x 7, 135 x 5, 155 x 5, 175 x 5, 195 x 5, 215 x 5, 235 x 5, 225 x 3, 215 x 3, 205 x 3,
195 x 3, 185 x 3

Lat Pulldowns:
65 x 12, 90 x 12, 135 x 8, 150 x 8, 165 x 8, 150 x 8, 135 x 8

Hammer Strength Shoulder Press (with doubled mini bands):
90 + bands x 12, 140 + bands X 12, 110 + bands x 8

Chest Supported Row:
45 x 10, 100 x 10 x 3

Hammer Curl:
20 x 12, 25 x 12, 40 x 6, 35 x 6, 30 x 6, 27.5 x 10, 25 x 10

Tricep Press Downs:
40 x 15 x 3, 70 x 8

Dumbbell Shrugs:
50 x 30 x 3

Reverse Grip Curls (thumbless):
30 x 10 x 3


This was an all-out upper body workout. Incline felt very fast and explosive. Guess I'd better hit upper as much as I can because I tweaked my hamstring in a softball game this past weekend so lower body training may be a little sketchy the next 2 weeks.

Log Press

Log Press:
70 x 5, 90 x 5, 120 x 5, 140 x 5, 160 x 3, 170 x 3, 190 x 3, 210 x 3, 160 x 12 x 2

Situps on tire with keg held behind head:
3 sets of 8

Sledge Hammer Rotations:
3 sets of 6 each arm

Kept this workout really short. It felt good. The 2 high rep sets on log felt difficult just because I have not developed my endurance. I see this as what I really need to work on as I prepare for the contest, but I am still 11 weeks out so there is plenty of time to get in great condition for it.

Back and Power Clean

Power Clean:
135 x 2 x 2, 185 x 2, 225 x 2, 240 x 2, 260 x 2

Rack Pulls (from 21"):
315 x 5, 365 x 5, 405 x 5, 455 x 5, 495 x 5, 545 x 5, 585 x 5, 515 x 3, 475 x 3, 455 x 3, 425 x 3

Front Squats:
135 x 5, 155 x 3, 185 x 3, 225 x3, 245 x 3 x 2

Chest Supported Rows:
45 x 12, 75 x 12 x 5

Hammer Strength Shrug:
180 x 20 x 3

45 Degree Calf Raise:
180 x 20 x 3

Kneeling Pulldown Abs:
90 x 10 x 3

This was a really great workout. I don't know what got into me but I felt ridiculously strong throughout. Lately all my workouts have been going well, although I can't really explain it. I am not taking anything and often forget my vitamins. I should note that I did have a good preworkout meal of chicken florentine pasta, a protein shake, and some spark mixed with storm, aakg, kre-alkalyn, and beta alanine. During the workout I drank 1/2 diluted gatorade with 30 g of WM, 5g of BCAAs, 3 g of Leucine, 10 g of Creatine Mono, and 20 g of Glutamine. Perhaps my pre and peri-workout supplements helped.

Incline and Arms

Incline:
45 x 8, 135 x 5, 155 x 3, 185 x 5, 205 x 3, 215 x 8, 215 x 7, 215 x 6

Neutral Grip Lat Pulldowns:
75 x 12 x 3, 135 x 8, 150 x 8, 165 x 8

Incline Flies:
20 x 16 x 2

Hammer Curls:
27.5 x 12, 30 x 10 x 2, 25 x 12, 20 x 25

Dumbbell Shrugs:
45 x 30, 50 x 30, 55 x 25 x 2

Rope Tricep Extensions:
80 x 20 x 2


This workout was real fast (under 45 mins) I just went in before work and got in a quick lift. Everything felt really good and I got a crazy pump. I am feeling more confident in my presses and my upper pecs feel pretty solid.

Bench

Bench:
45 x 8, 95 x 5, 135 x 5, 155 x 3, 185 x 3, 225 x 2, 245 x 2, 275 x 1, 295 x 1

Lat pulldowns:
110 x 15 x 2, 120 x 15 x 2

Triceps pressdowns:
35 x 22, 45 x 20, 50 x 18, 50 x 15

Cable Crossovers:
35 x 15 x 4

Hammer Strength Shrug:
90 x 30 x 4

Hammer Curls:
30 x 10, 25 x 12 x 2, 20 x 20

Lateral Shoulder Raise:
15 x 12 x 4

Bent-over shrug:
135 x 20 x 2

Tricep rope pull-aparts:
40 x 12 x 3

Dumbbell Curls:
20 x 12 x 3

I didn't have a lot of time for this workout. I got into the gym late after taking a 3 hour nap and was a little groggy at first, but I got to feeling pretty in the zone after a few warmup sets. The only problem was no one was in the gym while I was benching, so I didnt feel comfortable going any heavier without a spotter. The weights were flying off my chest, and my AC joints and pec minors were feeling pretty good. I did all my accessory work as 2 big super-sets which got me done quickly and gave me a huge pump.

Squat

Warm up:
Goodmornings and RDLs with broomstick, 45 degree raise, hip raises

Banded Box Squat:
45 x 6, 135 x 5, 135 + purples X 3, 225 + purples X 2, 275 + purples x 3 x 2

Leg Extensions:
80 x 15 x 3

45 degree calf raises:
90 x 20 x 3

Hanging leg raises:
3 sets of 6

45 degree back raise:
2 sets of 5

Kneeling pulldown abs:
60 x 10 x 3


This was an okay workout. I was pressed for time and thought I would just do box squats, rack pulls, calfs, and abs, but I tweaked something in my low back on my last squat rep so I modified my workout. My back felt alright after abs and stretching it out on the 45 degree raise, but it tightened up pretty bad after I left the gym, now I just have a dull pain from what feels like L-4 radiating in my right spinal erector and my right leg. Oh well I suppose some stretching, inversion, heating, and darvocet will make it all better again.

Bench

Warmup:
Plate swims, broomstick behind back, doorway stretch

Bench:
45 x 10, 135 x 5, 185 x 4, 225 x 3, 245 x 2, 275 x 1, 305 x 1, 330 x 1, 265 x 5 x 3

High dumbbell incline:
40 x 8, 50 x 8, 55 x 12, 60 x 12, 55 x 12

Lat pulldowns:
130 x 12, 140 x 10 x 2, 150 x 10 x 2, 160 x 8 x 2

Bent over row:
95 x 10, 115 x 10 x 3, 135 x 10 x 2

Hammer strength shrug:
225 x 20 x 4

EZ Curl tricep extension overhead:
70 x 10 x 4

Wide grip EZ Curl:
70 x 5 x 4

Tricep Press downs:
60 x 12 x 3

Hammer Curls:
45 x 5, 40 x 6 x 2, 35 x 6, 30 x 6 x 2, 25 x 8, 20 x 8, 15 x 12 x 2

Standing cable flies:
50 x 8 x 3

This was my first day back after 12 days off. I felt very intense during the workout all the weights felt easy, but I decided to hold off lest I strain something. I was suprised how fast my press was moving as this was my first raw bench workout with anything over 300 in the last 6 weeks. I had a preworkout drink of Advocare Spark and BSN Cell Mass mixed with 9g of AAKG and 1.5g of Beta-Alanine. During the workout I drank 32 oz of gatorade (diluted to 1/3) with 30g WM starch, 25g Glutamine, and 10g Creatine Mono-Hydrate.