lifting 17 (1/30/12)

BW: 191.4

- Speed Bench: 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 250x3
- Close-Grip Bench Press: 140x8, 140x8, 140x8, 140x8
- Skullcrushers: 30x6, 30x6, 30x6, 35x6
- Dips: BWx12, BWx12
- Front Plate Raise: 35x10, 35x12, 35x12
- Lateral DB Raise: 25x8, 25x8, 25x8, 25x8
- DB Press: 30x6, 35x6, 35x6, 35x6, 35x6

running 6 (1/29/12)

BW: 191.4
(1/28/12: 191.0 in afternoon after not eating)

Treadmill: Ran 1 mile in 7:52 (6.28 total)
Stationary: Biked 1 mile in 4:40 (4.5 total)

lifting 16 (1/27/12)

BW: 192.4

- Speed Squat: 205x3, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3, 300x3
- Stiff-Legged Deadlift: 135x12, 135x12, 135x15
- Pullups: BWx8, BWx8, BWx8, BWx8
- Chest-Supported Rows: 45x8, 45x8, 45x8, 47.5x8
- Pulldown Abs: 90x12, 90x12, 90x12
- Decline Crunches: BWx15, BWx15, BWx15

lifting 15 (1/26/12)

BW: 193.0

- Bench: 135x3, 185x3, 205x3, 225x3, 245x2, 265x1, 275x1, 275x0 (whoo)
- Incline Bench: 100x8, 105x8, 105x8, 105x8
- Dips: BW+25x8, BW+25x8, BW+25x8, BW+25x8
- DB Press: 30x6, 35x6, 35x6, 35x6, 40x6

lifting 14 (1/24/12)

BW: 192.6
(1/25/12: 191.6)

- Deadlift: 135x3, 225x3, 315x3, 365x1, 385x1, 405x1
- Shrugs: 185x8, 185x8, 185x8, 185x8
- Pullups: BWx8, BWx8, BWx8
- BB Curl: 45x10, 45x10, 45x10
- Hammer Curl: 30x6, 30x6, 35x6, 35x6
- Hanging Raise: BWx15, BWx15, BWx15

lifting 13 (1/23/12)

BW: 191.4

- Speed Bench: 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 250x3
- Close-Grip Bench Press: 140x8, 140x8, 140x8, 140x8
- Skullcrushers: 25x6, 30x6, 30x6, 30x6
- Dips: BWx12, BWx12
- Front Plate Raise: 25x15, 25x15, 25x15
- Lateral DB Raise: 20x8, 20x8, 25x8, 25x8
- DB Press: 30x6, 30x6, 30x6, 30x6, 30x6

running 5 (1/22/12)

BW: 191.4 (1/21/12: 191.4)

Treadmill: Ran 1 mile 7:56 (5.28 total)
Stationary: Biked 1.50 miles in 5:56 (3.5 total)

lifting 12 (1/20/12)

BW: 191.4

- Speed Squat: 195x3, 195x3, 195x3, 195x3, 200x3, 200x3, 205x3, 205x3, 295x3
- Stiff-Legged Deadlift: 135x12, 135x12, 135x12
- Pullup: BWx8, BWx8, BWx8, BWx8
- Chest-Supported Row: 40x8, 40x8, 40x8, 45x8
- Pulldown Abs: 90x12, 90x12, 90x12

Ate steak the previous night! Explains the BW... I'd think. We'll see tomorrow morning.

lifting 11 (1/19/12)

BW: 189.4

- Bench Press: 135x3, 185x3, 205x3, 225x3, 245x2, 265x1, 270x1, 275x0 (arghhh)
- Incline Press: 100x8, 100x8, 100x8, 105x8
- Plate Raise: 35x11, 35x11, 35x11
- Dips: BW+25x8, BW+25x8, BW+25x8, BW+25x8

lifting 10 (1/20/12)

BW: 189.6

- Deadlift: 225x3, 315x3, 365x1, 385x1, 400x1
- Shrugs: 185x8, 185x8, 185x8, 185x8
- Pullups: BWx8, BWx8, BWx8
- BB Curl: 45x10, 45x10, 45x10
- DB Curl: 20x6, 25x6, 25x6, 30x6
- Hanging Raise: BWx12, BWx12, BWx15

lifting 9 (1/17/12)

BW: 189.4

(1/16: 189.4
1/15: 189.4
1/14: 189.2)

- Speed Bench: 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 245x3
- Close Grip Bench Press: 140x8, 140x8, 140x8, 140x8 (these are killer...)
- Skullcrusher: 20x6, 25x6, 30x6, 30x6
- Dips: BWx12, BWx12
- Front Plate Raise: 25x10, 25x10, 25x12
- Lateral DB Raise: 20x8, 25x8, 25x8
- Overhead DB Press: 20x6, 25x6, 25x6, 30x6, 30x6

lifting 8 (1/13/12)

BW: 189.6

- Speed Squat: 205x3, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3, 295x3
- Stiff-Legged Deadlift: 135x12, 135x12, 135x12
- Pullups: BWx9, BWx8, BWx10
- Chest-Support Row: 35x8, 35x8, 40x8, 40x8
- Pulldown Abs: 70x12, 90x12, 90x12, 90x12

lifting 7 (1/12/12)

(1/11/12 BW: 189.6 - did some pullups/bicep curls, etc.)

1/12/12

BW: 190.0

- Max Bench Press: 135x5, 185x3, 205x3, 225x3, 245x3, 265x1, 265x1
- Incline Press: 100x8, 100x8, 100x8, 100x8
- Front Plate Raise: 35x10, 35x10, 35x10
- Dips: BW+25x8, BW+25x8, BWx8, BWx8

Just couldn't manage more weighted with dips at that point. Also, spotter touched a little on both 1RM attempts. Argh. Nonetheless, 'there it is.'

lifting 6 (1/10/12)

BW: 188.8

- Deadlift: 135x5, 225x5, 315x3, 365x1, 385x1, 395x1
- Shrugs: 185x8, 185x8, 185x8, 185x8
- Pullups: BWx9, BWx8, BWx10
- BB Curl: 45x10, 45x10, 45x10
- Hammer Curl: 20x6, 20x6, 25x6, 30x6
- Hanging Raise: BWx15, BWx15, BWx15

lifting 5 (1/9/12)

BW: 187.6 (on 1/8: 187.2)

- Speed Bench: 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 245x2 (wanted 3, but couldn't)
- Close Grip Bench: 140x8, 140x8, 140x8, 140x8
- Skullcrusher: 20x6, 25x6, 25x6, 30x6
- Dips: BWx12, BWx12
- Front Plate Raise: 25x12, 25x12, 25x12
- Lateral DB Raise: 20x8, 20x8, 20x8, 25x8
- Overhead DB Press: 20x6, 20x6, 25x6, 25x6, 30x6

running 3 & 4 (1/6-7/12)

1/6

BW: 185.6
Treadmill: Ran 1 mile in 8:46 (3.28 total)

1/7

BW: 186.2
Treadmill: Ran 1 mile in 7:58 (4.28 total)
Stationary: Biked 1 mile in 2:58 (2 total)

lifting 4 (1/6/12)

BW: 185.6

- Speed Squat: 185x3, 185x3, 185x3, 185x3, 185x3 ,185x3, 185x3, 185x3, 255x3
- Stiff-Legged Deadlift: 135x10, 135x10, 135x10
- Pullups: BWx8, BWx8, BWx8, BWx8
- Chest-Supported Row: (empty)x8, 10x8, 25x8, 35x8
- Pulldown Abs: 10x12, 30x12, 50x12, 70x12

Oddly enough, after feeling sore in my back all week, felt like I could've done more with my back and biceps at the end of it. Might try working in chinups and/or curls at the end next week.

That said - this is rows permitting. Maybe when I go for 4x8 at 35, I'll feel destroyed. Also, gotta figure out if I'm doing the pulldown abs correctly.

lifting 3

BW: 186.6

- Bench: 45x8, 135x3, 205x3, 225x3, 245x2, 260x1, 270x0 (fffff)
- Incline Bench: 45x5, 95x8, 95x8, 95x8, 95x8
- Plate Raise: 25x10, 25x10, 25x10
- Dips: BWx8, BWx8, BW+25x8, BW+25x8

lifting 2

BW: 188.6 (night)

- Deadlift: 225x3, 295x3, 325x2, 365x1
- Shrugs: 135x8, 165x8, 185x8, 185x8
- Pullups: BWx8, BWx8, BWx8
- BB Curl: 45x10, 45x10, 45x10
- Hammer Curl: 20x6, 20x6, 20x6, 25x6
- Hanging Raise: BWx12, BWx12, BWx15

lifting 1

BW: 185.8

Speed Bench Press: 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 245x3
Close Grip Bench Press: 145x8, 145x8, 145x8, 135x8
Skullcrusher: 20x8, 25x8, 25x8, 25x8
Dips: BWx10, BWx10
Front Plate Raise: 25x8, 25x8, 10x8
Lateral Dumbbell Raise: 15x6, 15x6, 15x6, 15x6
Dumbbell Press: 25x8, 20x8, 25x8

running 2

BW: 184.6

Treadmill: Ran 1.28 miles in 10:22 (2.28 total)
Stationary: Biked 1 mile in 3:45 (1 total)
Elliptical: Stepped 1.01 mile in 8:00 (1.01 total)

Plus: 20 pushups

running 1 (1/1/12)

BW: 184.8

Treadmill: Ran about a mile in 8:13ish and walked to 1.16. (1 mile total)
Afterward: Climbed 216 feet (216 feet)