bench day:


full range w/ 2 heavy chains each side:
135 x 5
175 x 5
205 x 5
225 x 5
250 x 3
275 x 1
280 x 1
last one could not have been harder to lift

bench w/ white foam, pinkie on ring supersetted w/ pullups x 7
225 x 3
250 x 3
275 x 3
295 x 2
225 x 12

DB rows w/ strap
140 x 10
140 + chain x 10
140 + chain x 10

DB pullovers:
35 x 10
55 x 10
70 x 10

tricep pushdowns:
4 x 15

40 pushups

thursday:

back at vmi

Rack Pulls: above the knee:
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
455 x 3
475 x 2
500 x 1
525 x 1
545 x 1 could barely hold on

DL + chains:
135 x 5
225 x 5
275 x 5
315 x 5
+2 small x 1
+2 big x 1
+ 1 big x 1
+2 big x 1
+ 1 small x 1

dont know if this is exact, know I got about a total of 8 or nine chains, gonna make the weight off the ground heavier next time


Elevated DL:
225 x 5
245 x 5
275 x 5
315 x 5

Back raises w/ purple band:
2 x 10
2 x 15

back is shot


Friday:

4 Board with gear:
225 x 5
275 x 5
315 x 5
365 x 5 add shirt
405 x 5
455 x 3
475 x 4 last one was a little shaky
500 x m I should have done this, didn't prepare well enough right before, set up too quickly

bench w/ purples:
135 x 10
155 x 10
155 x 5, x 5
135 x 10

supersetted w/ pushdowns
3 x 15

pullups 3 x 7

body rows w/ 40 lb weight vest


wanted to do more but the weightroom closed.

where is the deadlift or some varation of it???

first workout worth posting
FS:
135 x 5
155 x 5
185 x 5
205 x 5
225 x 3
245 x 2
265 x 1
well not bad since its only 20 lbs less than my old max

High box: suit bottoms
225 x 5
315 x 5
365 x 5
405 x 5
455 x 5
495 x 5
525 x 1 bar started slipping, lost my balance so I had to stop it there wasnt that heavy though

leg press:
5 x 8
got to 6 plates

pullups 5 x 5

leg extensions:
2 x 12
2 x 15

supersetted w/ DB swing thrus:
50 x 15
70 x 15
85 x 15
85 x 15

leg curls
4 x 10

back raises w/ weight:
3 x 10

calfs and abs

have to do these gay lifts until I get back to VMI

Upper Body

Full Bench
155x8
185x5
195x5
205x5
215x4
225x3-came back and finished last 2 reps
185x8

Incline Bench
135x10
145x10
155x8
165x6
175x5

Seated DB shoulder press
45x10
50x10
55x8

pullups
3x12
2x10

Seated cable Rows
110x10
120x15
130x10
140x10

Tricep Extensions (rope)
80x10
90x10
100x10

Dips
30x2

YTWL's
15lbx10x3

Lower Body-Deadlift

Deadlift
135x8
285x5
225x5
275x5
295x5
315x5
335x3
365x1
315x3
225x10

Elevated Deadlift
135x10
165x10
185x10

Hamstring Curls
10x3

Leg Press
270x12
360x10
450x10

Calve Press
340lbsx30

Back Ext
45lbs-10x3

Abs
cable wood choppers 4minutes

On vacation at Myrtle Beach but am getting some training in.

Monday July19

Bench:

Worked up to 185x3x3 + doubled mini's .
Did some back and shoulder work
shrugs with 150lb dbs

Wednesday July 21
Did rack pulls from shin level.  Had to use straps on last 2 sets.  Bar was as smooth as a baby's butt.  I, on the other hand, am as cool as the other side of the pillow.

added straps at sumo 495x1 (pr I think), 545x2 conv.
couple sets of lats and shrugs
rear/side delts

Raw box squats on lowest setting with efs pad

45x2x5
135x3
225x1
315x1
405x1
add belt
495x1
605x3

GHR
3x8

Up rows
3x10 (very light)

Standing abs with blue band
1x30

Grippers
3x20

Benched some tonight..

warmups:
external rotation
front raise
lateral raise

Bench:
bar x 10
95x10
135x10
200x3
230x3
255x6

Hammer row
3x10

Incline Tates
70x3x6

I was drinking a fair amount of water today (ask mike, i usually drink tea or coffee) and had issues with my upper back and rear delts cramping up the entire time I was in the gym. Got some work done and got out quick, probably about 25-30 minutes total.

more back work!!!