Get Awesome!!! oly and gymnastic log

[Chris H Laing]

2-1

superset:
cg bench 105# x 6x6
reverse grip curls 45# x 6x6

might have done 7 sets, I lost count so I did another one for good measure

superset:
hammer curls 20# x 10 reps
ez bar oh ext 45# x 10 reps

Did these until my buddy was ready to go because he drove me today, but on the way out...

kneeling ab wheel
2x10

upper abs got cramped

bench and power cleans tomorrow!!

[Chris H Laing]

2-2

bench
115# x 5
135# x 3
145# x 6,3,3,3,3,3,3,3

Last set of 3's felt the strongest, but I wanted to save my some energy for power cleans

power cleans
135# x 1,1,1,1,1
145# x 1,1
155# x 1
165# x 1
175# x 1,1
165# x 1,1,1,1
155# x 1,1
165# x 1
155# x 1
160# x 1
165# x 1,1
135# x 1,1,1,1,1,1

Power clean form was way off today, and I'm pretty sure its because I didnt warm up the power cleans. I wont make that mistake again. 175 is a pr though..

[Chris H Laing]

2-3

superset:
pullups 10,10,8+2
dips 10,10,10

I need a better way to work on my pullups..dips are feeling stronger than ever

ab wheel
kneeling 3 x 10

tough.

superset:
db hammer curls 20# x 10 reps
close grip ez bar bench 65# x 10 reps

did a bunch of sets, played with the grip on cgb with reverse grip and occasionally threw in some skull crushers

0/2

[Chris H Laing]

2-4

front squat
135# x 1,1
155# x 1,1
165# x 1
175# x 1,1,1,1,1,1,1,1,1,1,1,1,1,1

deadlift
225# x 1
245# x 1
265# x 1,1,1,1,1,1,1,1,1,1

dips
+25# x 3
+35# x 1,1
+45# x 2,2,2,2,2,2,2,2,2,2

[Chris H Laing]

2-7

front squat
135# x 2
155# x 1
165# x 1
180# x 1,1,1,1,1
last one was awful form so..

175# x 1,1,1,f
too much forward lean on the last rep, lost it into the pins

135# x 1,1,1,1
155# x 1,1,1

focused on making the last two sets perfect, 180 is still a pr, but i'm dissappointed how much harder 180 was today than 175 was on friday, i blame it on having pretty much only alcohol in my system all weekend...an mcdonalds

press
85# x 3,3
95# x 3,3
105# x 1

wanted 3, didnt happen...

95# x 3,3,3,3,3,3,3,3,3,3

i can seemingly press 95# for as many sets of 3 until I get board

rows
95# x 5
135# x 3
155# x 3,3,3,3,3,3,3,3,3,3

switched my grip halfway through, i think I like the supinated grip better, i'll play with these next week

[Chris H Laing]

2-8

superset:
pullups x 5
dips x 5

For the pullups I started at wide grip, til I had to cheat the last rep or two, then went to regular pull ups, then went to chins. Dips were done slow down and explosive up. I think this time the sets were 2-4-3

superset:
db hammer curls, 20# x 10
db oh ext, 45# x 10

Lots of sets. I didnt count.

Feelin swole

[Chris H Laing]

2-9

bench
115# x 5
135# x 5
145# x 6,3,3,3,3,3,3,f,1,1,1,1

meh.

weighted chins
25# x 3
35# x 2
45# x 2
50# x 1
25# x 2,2,2,2,2,2,2,2

Did chins because the platform was being used. thats a 5# pr at almost 20# heavier bodyweight

[Chris H Laing]

2-10

superset:
pullups x 5
dips x 6

same thing as tuesday, wide grip to regular grip to chin grip, back was fried from weighted chins yesterday so the set count was 2-2-2

superset:
cgbench 105# x 5 x 6
curl 65# x 5 x 6

Good workout today. Feeling gooooood

[Chris H Laing]

2-11

front squats
135# x 1,1,1
155# x 1,1
175# x 1,1,1,1,1,1,1,1,1,1

much better than monday

deadlift
225# x 1
255# x 1
275# x 1,1,1,f,f

fucking frustrating

dips
25# x 3
35# x 3
45# x 3,3,3,3,3,3,3,3,3,3

weighted dips are fun

[Chris H Laing]

2-14

front squats
135# x 3
155# x 2
165# x 1
175# x 1
185# x 1
195# x 1
185# x 1,1,1,1,1,1,1,1

WOOOO, I definitely could have hit 200# or more, but it would have been real ugly

press
85# x 3
95# x 3
105# x 3
110# x 2,2,2,2,2,2,2,f
95# x 3

feeling really strong off the shoulders

weighted pullups
18# x 2
25# x 1,1,1,1,1,1,1,1

I have awful strength at the top of a pullup..

Feeling great today

[Chris H Laing]

2-15

superset:
pullups x 5
dips x 6

wide-regular-chins
2-3-3

superset:
db hammer curls 25# x 8-10
oh ez bar ext 45-55# x 10

k2e
2x10

couldnt hold onto the bar anymore so i left it there

[Chris H Laing]

Played golf today. Ill gym it up tomorrow.

Edit: Decided to do some gripper work.

g x 20,20
s x 10
t x 1,1,1,1,1,1,1,1,1,1 with 10 sec hold
s x 5
g x 10,10

white ext bands x 25,25,25

Woop.

[Chris H Laing]

2-17

bench
120# x 3
135# x 3
150# x 5,3,3,3,3,3,3,3,f,2,1

power clean
95# x 6
135# x 3
155# x 2,2,2,2,2,2,2,2,2,2,2

[Chris H Laing]

2-18

front squats
135# x 3
155# x 2
165# x 2,2,2,2,2,2,2,2,2,2,2

deadlift
225# x 1
245# x 1
265# x 1,1,1,1,1,1,1,1,1,1

used hook grip, felt better

weighted dips
+25# x 5
+35# x 3
+ 50# x 1,1,1,1,1,1,1,1,1,1,1,1

[Chris H Laing]

2-21

front squats
135# x 2,2
155# x 2
165# x 1
170# x 2,2,2,2,2,2,2,2,2,2

press
85# x 3
95# x 3
105# x 3,3,3,3,3,3,3,3

pull ups
5
10# x 3
18# x 2,2,2,2,2,2,2,2,2,2

[Chris H Laing]

2-22

superset:
pullups x 5
dips x 6

wide - 2 sets, pu - 3 sets, chins - 3 sets

complex a
45# x 8
65# x 8,8

Hard.

2-23

bench
120# x 5,5
140# x 3
155# x 4,2,2,2,2,2,2,2,2,2,2

I probably could have gotten more than 4 on the first set, but my spotter grabbed the bar after the third rep and started pulling it back into the rack, which kinda fucked the whole set up.

wanted to do power cleans, but they were fixing the platform so..

~9 in squat lockouts
135# x 3
225# x 3
315# x 3
365# x 3
405# x 3,3,3,3,3,3,3,3

I definitely dont need these yet based on where my strength is, but they were kinda fun i guess..

[Chris H Laing]

2-24

superset:
pullups x 5 reps
dips x 6 reps

wide-3 reg.-2 chins-3

superset:
cgbp 4x8
20#-30# db curls 4x8

standing calf raises
275# x 5x5

seated calf raises
90# x 4x10

[Chris H Laing]

2-25

front squat
135# x 3
155# x 3
175# x 2,2,2,2,2,2,2,2,2,2

deadlift
225# x 1
255# x 1
275# x 1,1,1,f
265# x 1,1,1
255# x 1,1,1

couldn't hold onto the 275 with hook grip

dips
25# x 3
35# x 3
50# x 2,2,2,2,2,2,2,2,2,2

then like 3 or 4 short pickup games of bball, which i suck at

[Chris H Laing]

2-26

superset:
pullups x 5 reps
dips x 6 reps

wide-2 reg-3 chins-2

k2e
3x10

played with curls and oh ext with 20# dbs for 8 reps, a bunch of sets

superset:
standing calf raises, 225# x 5x6
seated calf raises, 90# x 4x10

[Chris H Laing]

2-28

front squat
135# x 3
155# x 2
170# x 1,1
180# x 2,2,2,2,2
just couldnt get the feel of squats today so..
170# x 2,2,2

just decided to call it quits after these..

press
85# x 5
95# x 3
105# x 2,2,2,2,2,2

cut it short again..just felt off

Since nothing felt right I decided to play with...

reverse grip clean and push press
95# x 1,1,3
105# x 2,2
115# x 1,1
125# x f(on pp),5(clean only)

I think the problem today was that my midsection wasnt recovered from last week, because I had a lot of forward lean on the front squats and a lot of backwards lean on the presses.

Oh well, I'll get after it again tomorrow.

[Chris H Laing]

3-1

superset:
pullups x 5 reps
dips x 6 reps

wide - 3 reg - 3 chins - 6

WTF!? Pullups were real easy today, and I'm not really sure why but I like it.

then did a bunch of sets with the parallel-handle bar (for lack of a better term) with 45#, curls x 8 reps then press it overhead for some oh ext x 8 reps

superset:
standing calf raises, 225# x 5x6
seated calf raises, 90# x 4x10

did the standing calf raises with a front squat rack

[Chris H Laing]

3-2

power clean
135# x 2,2
145# x 1
155# x 1
160# x 1
165# x 1
170# x 1
175# x f,f
165# x 1,1
170# x 1
175# x 1
180# x 1
185# x 1
175# x 1,f
165# x f
135# x 2,2,2,2,2,2

hit a new PR at 185# at a bw of 155, which I'm pretty happy about, but it was ugly. I think I might start doing a bunch of doubles and triples with lighter weights (around 135#) to get my form more dialed in

[Chris H Laing]

3-3

bench
120# x 5
135# x 5
150# x 7,3,3,3,3,3,3,3,3

wooooo

superset:
pullups x 5
dips x 6

wide-3, reg-3, chins-2

got my swole on

[Chris H Laing]

3-5

front squat
135# x 3
155# x 3
175# x 1
185# x 1
205# x f
185# x 1,1,1

back squat
185# x 2,2,2,2,2,2,2,2

superset:
press 95# x 3 reps
pullups x 5 reps

wide - 3, reg - 3, chins - 8

-----

3-6 thru 3-11

MAAAAAARDIIII GRAAAAAAS (and recovering from..)

I'll get back at it tomorrow.

[Chris H Laing]

3-12

front squat
135# x 3,3
155# x 3
165# x 2,2,2,2,2,2,2,2,2

I felt like I was about to pass out on the last rep but I'm not really sure why. My vision got all blurry and I had a lot of trouble racking the bar, although the sensation went away immediately after I racked it.

press
85# x 3,3
95# x 3,3,3,3,3,3,3

meh..

pullups
15

15 was pretty much a max. I might have gotten one or two more if I had really dug deep.

[Chris H Laing]

3-14

bench
120# x 5
135# x 5
150# x 5,3,3,3,2,2,2,1,1,1

kind of a big drop off from last weeks 150x7, but 5 days of sleepless binge drinking tends to do that..

power clean
135# x 3,3,3,3,3,3,3,3,3,3

keeping it light to get form down

[Chris H Laing]

3-15

front squat
135# x 3,3
155# x 3
165# x 2
175# x 1
185# x 1
195# x 1
205# x f
175# x 1
185# x 1
195# x f

the first 195 was pretty easy, pissed I still havent hit 205

superset
pullups x 6 reps
dips x 6 reps

wide-3, reg-3, chins-2

3 rounds:
10 kb snatches right arm, 1pd
10 kb snatches left arm, pd

ran right through this, easiest kb snatches ive ever done, but I was still breathing heavy after

[Chris H Laing]

3-16

press
85# x 3,3
95# x 3,3
100# x 3,3,3,3,3,3,3,3,3,3,3,3

deadlift
185# x 3
225# x 3
245# x 2,2,2,2

lots of supersets:
parallel bar curls 45-50# x 8
cable push downs, 80# x 8

[Chris H Laing]

3-17

front squats
95# x 2:00 - 22,21

For these I just set up a timer on my phone for 2 minutes, and did my best to squat for the whole time, but I did a lot of resting in the rack position

superset:
pullups x 6 reps
dips x 6 reps

wide-2, reg-2, chins-3

k2e
3x10

[Chris H Laing]

3-18

bench
120# x 5
135# x 5
150# x 7,3,3,3,3,3,3,3,3

weighted pullups
10# x 3
20# x 2,2,2,2,2

weighted chins
20# x 2,2,2,2,2

superset:
cable curls x 10 reps, 60-80#
cable push downs x 10 reps, 80#

lots and lots of sets

[Chris H Laing]

3-19

front squat
135# x 5
155# x 3
170# x 2,2,2,2,2,2,2,2

superset:
pullups
dips

wide-3 reg-3 chins-2

ab wheel
kneeling x 3x10

[Chris H Laing]

3-21

bench
125# x 5
140# x 3
155# x 5,3,3,3,3,2,2,2,1,1,1

rows
135# x 3
155# x 3
165# x 3,3,3,3,3,3,3,3

arms:
cable curls, 60-80# x 10
cable push downs, 80# x 10

[Chris H Laing]

3-22

front squat
135# x 3
155# x 3
170# x 2,2,2,2,2,2,2,2,2,2

felt real strong today

superset:
pullups x 6
dips x 8

wide-2. reg-2, chins-3

ab wheel
kneeling x 3x10

[Chris H Laing]

3-23

press
85# x 5
95# x 3
105# x 3,3,3,3,3,3,3,3

deadlift
185# x 3
225# x 1
245# x 1
275# x 1
295# x 1
305# x 1
315# x f,f

295 was almost easy, 305 was a struggle, 315 wouldnt budge off the ground.

superset:
cgbp 95# x 4x10
db hammer curls, 30# x 4x10

Disappointed I didnt get the 315...next time.

[Chris H Laing]

3-24

front squats
95# x 2:00 - 27,23

bw:
pullups x 6
dips x 8

wide-2, reg-2, chins-3

Donezo for the day. After the squats I kinda felt like I was gunna puke, and after the pullups and dips I felt even worse so I didnt do any ab work today.

[Chris H Laing]

3-26

bench
130# x 5
145# x 3
160# x 4,3,3,3,2,2,2,1,1,1

power cleans
135# x 3,3,3,3,3,3,3,3,3,3

arms:
cable curls 80# x 10
cable push downs 80# x 10

lots of sets

[Chris H Laing]

3-28

bench
125# x 5
140# x 5
155# x 6,3,3,3,3,3,3,f

power clean
95# x 3,3
135# x 3,3,3,3,3,3,3,3

arms:
cables curls, 80# x 10
cable push downs, 80# x 10

lots and lots of sets

[Chris H Laing]

3-29

front squat
135# x 3,3
155# x 3
165# x 3
175# x 2
185# x 1,1,1,1,1,1,1,1,1,1,1,1

Woop! Felt strong despite being sick.

bw:
pullups x 6
dips x 8

wide-3, reg-2, chins-3

I've been sick, and I didn't feel like doing much more, so I didn't.

[Chris H Laing]

3-30

press
85# x 5
95# x 5
105# x 3
110# x 2
105# x 3,3,3,3,3,3,3,3

All the racks were taken so I had to clean these up. I didn't like it as much because I can;t be as tight in the starting position.

Rack pulls @ knee
135# x 3
225# x 3
315# x 3
365# x 3,1
315# x 3,3,3,3,3,3

These were pretty hard at first, but I started to get into the flow of it towards the last sets.

arms:
cable push downs, 80# x 10
cable curls, 80# x 10

not a lot of sets

[Chris H Laing]

4-1

front squats
105# x 2:00 - 20

bw:
pullups x 6
dips x 8

wide-2, reg-1, chins-2

Felt tired today. At least I made it to the gym..

[Chris H Laing]

4-4

bench
135# x 5
150# x 3
165# x 3,2,2,2,2,2,2,2,2

chins
5
15# x 5
25# x 3
35# x 1
45# x 1
55# x 1
60# x 1
25# x 3,3,3,2,2,2,1,1,1

arms
db raises, 10# (front and side) x 10
cable curls, 80# x 10
rope push downs, 80# x 10

This week is Greek Week so I'm gunna do my best to get in the gym, but I make no promises.

[Chris H Laing]

4-5

front squat
135# x 5
155# x 3
175# x 1,1,1,1,1,1,1,1

superset:
press 95# x 3
pullups x 6

wide-4, reg-3, chins-3

I've been sick, so I'm not going as hard as I normally do. Also I decided I want to keep benching twice a week, so I'm gunna go overhead instead of doing dips.

[Chris H Laing]

4-11

Greek week is finally over so I'm back in the gym.

bench
120# x 5
135# x 5
150# x 6,3,3,3,3

weak.

power clean
95# x 3,3
135# x 3,3,3,3

weak.

superset:
press 85# x 5,5,5,5
pullups x 6,6,6,6 - - - wide-4

weak.

arms:
cable curls, 80# x 10
rope push downs, 40# x 10
*very few sets

weak.

[Chris H Laing]

4-12

front squat
120# x 3
135# x 3
150# x 3,3,3,3,3

easy

ab wheel
kneeling 3x10

for time:
75 kb swings, 50#

[Chris H Laing]

4-15

deadlift
225# x 5
205# x 5
185# x 5,5,5,5,5,5,5,5

db incline bench
50# x 5
45# x 5
40# x 5,5,5,5,5,5,5,5,5,5,5,5,5,4f


4-18

bench
150# x 5
135# x 5
120# x 5,5,5,5,5,5,5,5,5,5,5,5,5,5,5

[Chris H Laing]

4-19

deadlift
235# x 5
215# x 5
190# x 5,5,5,5,5,5,5,5

abs/low back


4-20

bw:
pullups x 6,5,5,4,3
clap pushups x 10,10,10,10,10

arms

calves

I'm starting to play with the recon ron program for pullups, kinda just to see what happens.

[Chris H Laing]

4-25

bench
155# x 5
140# x 5
125# x 5,5,5,5,5,5,5,5,5,5,5

rows
150
3 x 5
135# x 5
120# x 5,5,5,5,5,5,5,5,5,5

[Chris H Laing]

4-26

bw:
pullups x 7,6,5,4,4
dips x 7,6,5,4,4

arms

calves


4-27

press
95# x 5
100# x 4
90# x 5
80# x 5,5,5,5,5,5,5,5,5,5

deadlift
245# x 5
220# x 5
195# x 5,5,5,5,5,5,5,5


4-28

bw:
chins x 7,6,5,4,4
dips +5# x 7,6,5,4,4

arms

[Chris H Laing]

4-29

bench
155# x 5
160# x 4
135# x 5
140# x 5
130# x 5,5,5,5,5,5,5,5

power clean
155# x 3
140# x 3
125# x 3,3,3,3


5-2

press
100# x 5
90# x 5
80# x 5,5,5,5,5,5,5,5,5,5,5,5

power clean
155# x 3
145# x 3
130# x 3,3,3,3,3,3,3,3

[Chris H Laing]

5-5

press
110# x 4

amrap 15 min:
8 burpees
8 power cleans, 115#
8 box jumps, 24 in.
45 sec rest

6 rounds

Some friends suckered me into a crossfit workout.


5-6

ring dips
+35# x 3

3 rounds:
max reps in 1 min: 1.5 pd kb swings
max reps in 1 min: 1 pd c+j
max reps in 1 min: ring dips
1 min rest

...they got me again. This will probably be the last one for a while though because My bw is down to around 150# from 158# just from not eating and stress during finals.

[Chris H Laing]

5-9

bench
145# x 5
155# x 4
135# x 5
120# x 5,5,5,5,5,5,5,5,5,5,5

power clean
145# x 3
135# x 3
120# x 3,3,3,3,3,3,3,3,6

light arms

[Chris H Laing]

5-10

muscle up practice


5-11

press
100# x 5
90# x 5
80# x 5,5,5,5,5,5,5,5,5,5,5,5,4f

front squat
triples up to 155 just to work on positioning and flexibility. I need to get back to squatting because my hips have been really tight lately

heavy arms


5-12

shoulder prehab

bw:
chins x 9,7,6,5,5
ring dips x 9,7,6,5,5

[Chris H Laing]

5-13

bench
165# x 10 x 1

squat
205# x 10 x 1

deadlift
275# x 10 x 1

Woo intensity day!

[Chris H Laing]

5-16

bench
155# x 5
140# x 5
125# x 10 x 5

squat
185# x 5
165# x 5
155# x 4 x 5

pullups x 10,8,7,5,5

deadlift
225# x 5
205# x 5
185# x 3 x 5

dips x 23

I'm exhausted.

[Chris H Laing]

5-18

press
105# x 5
95# x 5
85# x 15 x 5

too. much. volume.

front squat
155# x 6 x 3

roman chair leg raises
3 x 10

I wanted to do power cleans today but my training partner had to go so we skipped them and went right to abs. We'll get to em next wednesday.

[Chris H Laing]

5-20

bench
170# x 10 x 1

squat
210# x 7 x 1
185# x 3 x 1

The inside of my left quad by the knee feels like its being pulled apart at the bottom of these squat. I think its because I'm trying to stop at just below parallel instead of riding it down til my ass hits my ankles..

deadlift
265 x 10 x 1

Fucking. Livid. I thought I had loaded the bar up to 285 but two of the "45's" were actually really fat 35#'s. Double overhanded every rep though so I guess it's still kinda a PR..

light arms

light abs

[Chris H Laing]

5-23

pro = fail

bench
155# x 5
145# x 5
130# x 13 x 5

squat
195# x 5
175# x 5
155# x 5 x 5

pullups x 11,8,7,6,6

deadlift
225# x 5
205# x 5
195# x 5 x 5

grip failed on the last rep of the last set. I might start strapping up on my volume deadlifts

light arms

[Chris H Laing]

5-25

pro = fail

press
105# x 3f
95# x 5
85# x 9 x 5
85# x 7

front squats
155# x 7 x 3

power clean
145# x 3
135# x 3
120# x 6 x 3

abs

[Chris H Laing]

My diets been slacking lately so I'm putting myself back on a pass/fail system for protein. Below 300g = fail.

[Chris H Laing]

5-27

bench
170# x 1
175# x 1,1,f
170# x 1,1,1

wasn't feelin' it on the bench today so I cut it short

squat
215# x 1,1,1,1,1,1,1,1,1,1

deadlift
275# x 1
285# x 1,1,1,1,1,1
225# x 10


______


5-30

ring dips
+35# x 5
+15# x 5
bw x 5,5,5,5,5,5,5

goblet squat
1.5pd kb x 4 x 10

ring pullups
bw x 5,5,5,5,5

The gym was closed today for memorial day so I improvised with a backyard workout.

[Chris H Laing]

6-1

deadlift to knees
155 x 3
185 x 2 x 3
215 x 2 x 3
230 x 4 x 3

incline bench
115 x 6 x 4

dips
+25 x 5 x 5

deadlift on 25# plates
170 x 4
200 x 4
230 x 2 x 4
260 x 4 x 3

db lunges
35 x 5
40 x 4 x 5

abs
3 x 10

[Chris H Laing]

6-3

bench
95 x 5
105 x 5
125 x 4
135 x 3,3
140 x 2,2
135 x 3,3
125 x 4
105 x 6
95 x 8

db fly
5x10

squat
115 x 5
135 x 4,4
160 x 3,3
170 x 3,3,3,3,3

good morning
5x5

[Chris H Laing]

6-6

squat
115 x 5
135 x 4
160 x 3,3
180 x 2,2,2,2,2

bench
95 x 5
105 x 4
125 x 3,3
140 x 3,3,3,3,3

db fly
5x10

pushups
5x10

front squat
105 x 3,3
125 x 3,3
135 x 2,2,2,2

good mornings
5x5

_____


6-8

deadlift to knees
155 x 3
185 x 3
215 x 3,3
230 x 2,2,2,2

bench
95 x 6
105 x 6,6
115 x 6,6,6,6

db fly
5x10

rack pull
170 x 4
200 x 4
230 x 4,4
250 x 4,4,4,4

lunges
5x5

I cut my hand pretty bad while slicing up some watermelon on monday night so I strapped up on all deadlifts today.

[Chris H Laing]

6-10

squat
115 x 5
135 x 4
160 x 3,3
185 x 2,2,2,2,2

bench
95 x 5
105 x 4
125 x 3,3
140 x 2,2
135 x 3
115 x 5
95 x 7

db fly
5x10

squat
115 x 5
135 x 5,5
160 x 4,4,4,4

good morning
5x5

[Chris H Laing]

6-13

squat
125# x 5
155# x 4
170# x 3,3
195# x 2,2,2,2

bench
95# x 5
105# x 4
125# x 3,3
140# x 3,3,3,3,3,3

db fly
5x10

pushups
5x10

squat
115# x 3
135# x 3
160# x 3
180# x 3,3,3,3

good morning
5x5

_____

6-15

deficit deadlift (15# bumper and 45# plate)
155# x 3,3
185# x 3,3
200# x 3,3,3,3

bench
95# x 5
105# x 4
125# x 3,3
140# x 3,3,3
150# x 2,2
140# x 3,3

machine flyes
5x10

rack pull
185# x 4
215# x 4,4
245# x 3,3
260# x 2,2,2

lunges
5x5

[Chris H Laing]

squat
115 x 5
135 x 4
165 x 3,3
185 x 3,3,3,3,3,3

bench
95 x 5
105 x 4
125 x 3,3
140 x 3,3,3,3,3,3,3

machine fly
5x10

press
5x4

good morning
5x5

[Chris H Laing]

6-20

squat
115 x 5
135 x 4
165 x 3,3
185 x 3,3,3,3,3

bench
95 x 5
115 x 5
135 x 4,4,4,4,4

db flyes
5x10

dips
5x8

front squat
95 x 5,5
115 x 4,4
135 x 3,3,3

good morning
5x5

____

6-22

bench
95 x 5
105 x 4
125 x 3,3
140 x 3,3
150 x 2,2,2

deadlift
155 x 3
185 x 3
215 x 3,3
245 x 3,3
260 x 2,2,2
245 x 3,3

bench
95 x 5
105 x 5
125 x 5,5,5

db flyes
5x10

____


6-24

bench
95 x 5
105 x 4
125 x 3,3
140 x 3,3
150 x 2,2
140 x 3,3
125 x 4
105 x 6
95 x 8

squat
115 x 5
135 x 4
165 x 3,3
185 x 3,3,3,3,3,3

dips 5x8

got to the gym late today, so ran through all of this is like 45 minutes. pretty brutal.

*This is the end of sheiko #29. I'm going to start #32 tomorrow with the hopes of putting some decent weight on all three of my lifts, and then I plan on doing smolov jr. with squat and bench to finish out the summer.

[Chris H Laing]

6-27

squat
115# x 3
135# x 3
165# x 3,3
175# x 2,2,2

sat in the bottom for a second or two on all reps

bench
95# x 3
105# x 3
125# x 3,3
135# x 2,2,2

paused at the bottom of all reps

abs
3x10

[Chris H Laing]

I'm starting some more mobility work a la the mwods.

Yesterday I spent 10 mins in the bottom of a squat position. I had to hold a table leg though because I can't just sit into the bottom of a squat without my heels a lil raised.

Today I did the couch stretch, 4 mins each leg, 2 mins in the bent over position and 2 mins in the upright position.

[Chris H Laing]

More mobility work today. Spent 4 minutes, each leg, doing the wall calve stretch. 2 mins with a straight leg and 2 mins with a bent knee.

Calves are definitely an area that need work. I might have to start regular stretching on them.

[Chris H Laing]

squat
115 x 3
135 x 3,2
165 x 2,2
185 x 2
205 x 1
225 x 1 - easiest 225 i've ever done
235 x 1 - still easy
245 x 1 - PR!

bench
95 x 3
105 x 3
125 x 2,2
145 x 2
160 x 1
175 x 1
180 x 1 - pr
185 x 1 - pr

deadlift
155 x 3
185 x 2
215 x 2,2
245 x 1
275 x 1
305 x 1
315 x f
315 x f

didnt even break 315 off the floor

wooooo, still 3 more weeks until I go all out for new prs but the 245 squat was pretty easy; i probably have 10-20# more in me, and maybe 5-10# in the bench.

I dont really like working the deadlift with deads to the knees and rack pulls. I feel like i dont get enough practice on the actual movement. Next time I run sheiko I'll probably just do full deadlifts.

___

More mobility work.

2 min each leg in a hip/psoas door frame stretch.
2 min each hip in the couch stretch, 1 min bent over and 1 min upright
2 min each side in the wall calf stretch, 1 min straight legged, 1 min bent

Feelin' loose.

[Chris H Laing]

spent 4 min each side trying to push my femur out my ass.

[Chris H Laing]

7-1

squat
115 x 3
135 x 3,3
165 x 3,3
175 x 2,2,2,2

bench
95 x 3
115 x 3,3
135 x 3,3,3,3,3,3

flyes
5x10

good morning
5x5

abs
3x10

______


7-5

squat
115 x 3
135 x 3,3
165 x 3,3
185 x 2,2,2,2

bench
95 x 3
105 x 3
125 x 3,3
145 x 3,3,3,3,3

flyes
5x10

squat
125 x 3
155 x 3
175 x 3,3,3,3

[Chris H Laing]

7-6

deadlift
155 x 3
185 x 2,2
200 x 2,2
215 x 1,1,1

bench
95 x 3
105 x 3
125 x 3,3
140 x 3,3
150 x 2,2,2

flyes
5x10

...and then my lifting partner dislocated his knee falling over a leg press machine so I had to take him to the hospital

_____


7-7

squat
245 x 1
195 x 2,2,2,2,2

bench
175 x 1
145 x 2,2,2,2,2,2,2

pullups
40 total

I've got a cruise to alaska coming up on the 12, so I'm gunna spend every day til then with a broz style program, with squatting every day to a max single, then back off work, and I'll be alternating bench and speed deadlifts with upper body pulling work after bench. Basically I wanna beat the shit out of my body, then get maybe a lil super comp over my short vacation.

[Chris H Laing]

7-8

squat
135 x 20

speed pulls
225 x 2,2,2,2,2

I didnt think the 20 rep squats were that bad, until I was halfway through the deadlifts. Then I felt like I was gunna puke.

[Chris H Laing]

7-9

squat
245 x 1
250 x 1
225 x 1,1,1
185 x 10

cg bench
175 x 1
185 x f
135 x 11

oadb row
45 x 12
45 x 30

I'm really starting to enjoy high rep squats. Planning on hitting 145-150 tomorrow for 20, which will be right around bodyweight.

[Chris H Laing]

7-10

squat
225 x 1
150 x 20

Wooo! Weighed in at 149 this morning. Had some weird neck pain when I finished the set. I think its from not keeping my head in line with the rest of my spine, so I'll work on that next time.

[Chris H Laing]

7-11

squat
150 x 10
175 x 8
185 x 6
200 x 4

front squat
115 x 5
135 x 5,5,5

dips
bw x 5
+10 x 5
+20 x 5
+25 x 5
+35 x 5
+45 x 5

Made the switch to completely high bar squat and its a lot more comfortable going a2a.

[Chris H Laing]

7-21

squat
185 x 3,3,3,3,3,3

dips
+15 x 10
+25 x 5
+35 x 3
+45 x 2

chins
10,10

abs

_______


7-25
switching things up today..

a1: squat
135 x 15, 15, 10+5
a2: sldl
135 x 15, 8+7, 6+6+3

then i puked a lil

b1: cable row
70 x 15,15,15
b2: incline db press
30 x 15,15,15

then i puked more so I called in quits 2/5s of the way through the workout

The reasons I puked today I think are that I'm not used to high rep anything, especially not on squats, I'm not used to super setting exercises, and I tried to keep rest period to 30 seconds between supersets.

I'll stick with this for a few more weeks and if I still cant make it through a workout without puking I'm gunna give it up and try something else.

[Chris H Laing]

7-26

decided to finish the workout from yesterday

c1: close grip lat pulldown
90 x 15, 15, 15
c2: press
55 x 15, 15, 15

d1: incline db curls
20 x 15, 15 x 15, 10 x 15
d2: dips
15, 15, 15

e1: calf raise machine
200 x 15, 15, 15
e2: shrugs
185 x 15, 15, 15

I didnt worry about the rest periods today and the workout went a lot better, although I didnt do any squats today which I still think is the main culprit behind puking yesterday.

[Chris H Laing]

7-28

a1: bent over row
95 x 15, 15, 15
a2: bench
115 x 15, 95 x 15, 15

b1: pullups
10+5, -50x 15, 15
b2: btn press
45 x 15, 55 x 13+2, 45 x 15

c1: db hammer curl
15s x 15, 15, 15
c2: lying db tri ext
15s x 15, 15, 15

d1: db lunge
25s x 16, 16, 16
d2: db rdl
25s x 15, 15, 15

skipped abs

[Chris H Laing]

7-29

press
100 x 5
105 x 3
110 x 2
95 x 3

pullups
10,10,10,5+3f

bench
95 x 10
115 x 10
125 x 8
115 x 10
95 x 10

superset:
shrugs
135 x 10,10,10,10,10
dips
10,10,10,10,10

[Chris H Laing]

8-1

hsq week 1 day 1

squat
145 x 10
170 x 8
185 x 6
195 x 4

front squat
115 x 5
135 x 5,5,5

sldl
135 x 8,8,8

[Chris H Laing]

8-2

gbp week 1 day 1

bench
165 x 1
145 x 5,5,5

bent over rows
95 x 5 x 10

fat bar press
55 x 5 x 10

superset:
curls
ez bar x 5 x 10
lying tri ext
ez bar x 5 x 10

[Chris H Laing]

8-4

hsq week 1 day 2

squat
145 x 10
160 x 8
170 x 8
185 x 8

front squat
115 x 5
125 x 5
135 x 5,5

rdl
135 x 8,8,8

[Chris H Laing]

8-5

gbp week 1 day 2

incline bench
125 x 1,1,1
115 x 5,5,5

pullups
10,10,10,10,4+7

db bench
45s x 3 x 10
42.5s x 2 x 10

superset:
shrugs
135 x 5 x 10
btn press
45 x 5 x 10

[Chris H Laing]

8-7

hsq week 2 day 1

squat
145 x 10
160 x 8
170 x 6
185 x 6
195 x 6

front squat
115 x 5
135 x 5
145 x 5,5

sldl
145 x 8,8,8

[Chris H Laing]

8-9

gbp week 2 day 1

bench
165 x 1
150 x 3,3,3,3,3

rows
115 x 5 x 8

oadb press
35 x 5 x 8ea

superset:
curls
65 x 5 x 8
dips
+20 x 2 x 8
+15 x 3 x 8

________


8-11

gbp week 2 day 2

incline bench
125 x 1,1,1,1,1
115 x 5,5,3,3

pullups
5x8

db bench
45 x 5 x 8

superset:
shrugs
185 x 5 x 8
btn press
65 x 1 x 8
55 x 4 x 8

________


8-15

hsq week 2 day 1 (repeat)

squat
145 x 10
160 x 8
170 x 6
185 x 6
195 x 6

front squat
115 x 5
135 x 5
145 x 5,5

sldl
145 x 3 x 8

I broke my toe at the beach this week, so I skipped the second hsq workout. It finally feels good enough to squat again so I decided to do the week over.

[Chris H Laing]

8-16

bench
work up to 165 x 1
145 x 3,3,3,3,3,3,3,3,3,2,2

rows
115 x 5 x 8

push press
95 x 3 x 8
85 x 2 x 8

superset:
db hammer curls
20 x 5 x 8
dips
bw x 5 x 8

[Chris H Laing]

8-18

hsq week 2 day 2

squat
150 x 10
170 x 8
185 x 8
195 x 8

front squat
115 x 5
125 x 5
135 x 5,5

sldl
135 x 8,8,8

[Chris H Laing]

8-19

incline bench
work up to 135 x 1
105 x 3,3,3,3,3,3,3,3,3,3

pullups
bw x 5 x 8

db bench
45 x 5 x 8

superset:
shrugs
185 x 5 x 8
btn press
65 x 3 x 8
5 x 2 x 8

[Chris H Laing]

8-21

hsq week 3 day 1

squat
160 x 8
170 x 8
195 x 6
205 x 6

front squat
115 x 5
135 x 5
145 x 5
155 x 5

sldl
155 x 8,8,8

I'm moving back to school on tuesday so I started this training week early.

[Chris H Laing]

8-22

bench
work up to 170 x 1
150 x 3,3,3,3,2,2,2,2,2

rows
135 x 5 x 5

push press
115 x 1 x 5
125 x 4 x 5

superset:
curls
85 x 1 x 5
75 x 4 x 5
dips
+30 x 5 x 5

[Chris H Laing]

8-25

hsq week 3 day 2

squat
150 x 10
160 x 10
170 x 8
185 x 8

front squat
115 x 5
125 x 5
135 x 5,5

sldl
135 x 8,8,8

ab wheel
kneeling x 2 x 10

[Chris H Laing]

8-26

incline bench
work to 145 x 1
115 x 3,3,3,3,3,3

pullups
bw x 5
+10 x 5
+15 x 5
+20 x 5
+25 x 5

db bench
50 x 5
60 x 5,5,5,5

superset:
power cleans
135 x 3,3,3
db press
40 x 5,5,5

[Chris H Laing]

8-29

hsq week 4 day 1

squat
160 x 8
175 x 8
195 x 6
210 x 6

front squat
135 x 5
145 x 5
155 x 5
165 x 5

sldl
135 x 8,8,8

[Chris H Laing]

8-30

bench
work up to 175 x 1, 185 x f
145 x 3,3,3,3,3,3,3,3,3,6

rows
95 x 3 x 15

press
55 x 15
65 x 2 x 15

superset:
hammer curls
15 x 3 x 15
dips
bw x 3 x 15

[Chris H Laing]

9-1

hsq week 4 day 2

squat
160 x 8
170 x 8
185 x 8
195 x 8

front squat
115 x 5
125 x 5
135 x 5,5

Left out the sldls because my lower back cramped up like a bitch.

[Chris H Laing]

9-2

incline bench
work up to 150x1
120 x 3,3,3,3,2,2,2,2

pulldowns
85 x 3 x 15

db bench
40s x 3 x 15

superset:
shrugs
135 x 3 x 15
btn press
55 x 2 x 15
45 x 15

[Chris H Laing]

9-6

push press
work up to 155# x 1
125# x 3,3,3,3

chin up
work up to +55# x 1, +60# x f
+15# x 3,3,3

superset:
db bench
45s x 5 x 10
rows
105 x 5 x 10

[Chris H Laing]

9-6

squat
work up to 245# x 1
195# x 3,3,3

squats have been feeling shitty lately and my right knee has been hurting a lot, so I think I might be switching to front squats only for a while.

power clean
work up to 175# x 1
135# x 3,3,3

the 175 was pretty easy, but I didnt wanna push it because I havent been feeling very recovered lately.

[Chris H Laing]

9-7

bench
work to 180# x 1
145# x 3,3,3,3,3,3,3,3,2,2,2,2

45* row
work to 175# x 1
135# x 3,3,3,3,3,2,2,2,2,2

superset:
dips
bw x 2 x 10
curls
65# x 2 x 10

[Chris H Laing]

9-8

front squat
work to 205# x 1
165# x 3,3,3

hi pull
work to 205# x 1
165# x 3,3,3

hlr + k2e
2+8, 1+9

[Derek Simonds]

How did the FS feel on your knee? Lots of good work lately looking back through your log.

[Chris H Laing]

9-12

push press
work to 155# x 1,1
125# x 3,3,3,3,3,3

shrug
work to 245# x 3
295# x 3 - straps
235# x 5,5,5

superset:
db bench
50#s x 5 x 8
bent over rows
115# x 5 x 8

[Chris H Laing]

9-13

partial front squat from above parallel
work to 275# x 2,2

..then tried to full front squat, but was still getting the pain in my right hip flexor. I might be switching to box squats for a while

power clean
work to 175# x 1,1
140# x 3,3,3

superset:
kb swing
50# x 20,20,20
ab wheel
kneeling x 10,10,10

9-14

bench
work to 175# x 1,1,1
140# x 3,3,3,3,3

curl
work to 85# x 3,3
75# x 5,5,5

superset:
front flyes
back flyes
100# x 3 x 10

light arms

[Chris H Laing]

9-15

box squat
work to 225# x 1,2
185# x 3,3,3

hi pull
work to 195# x 1
155# x 3,3,3

ghd situps
1x25

back ext
1x25


9-18

press
work to 125# x 1, 130# x f
100# x 3,3,3,3,3,3,3,3

weighted chins
work to +60# x 1
+18# x 3,3,3

superset:
db bench
60#s x 6,6,6,6
bent over rows
135# x 6,6,6,6

[Chris H Laing]

9-19

box squat
work to 235# x 1
185# x 3

hang power clean
work to 175# x 1
145# x 3,3,3,3,3

superset:
k2e
2 x 10
kb swings
50# x 2 x 15

[Chris H Laing]

9-20

bench
work to 190# x 1
150# x 3,3,3,3,3,3

45* row
work to 165# x 3
135
135# x 5,5,5,5

superset:
btn press
65# x 8,8,8,8
pullups
bw x 8,8,8,8

[Chris H Laing]

9-22

push press
work to 155# x 1
145# x 1,1,1

held the weight overhead for ~30 sec on all reps

deadlift
work to 315# x 1
225# x 10

hook grip

arms and shoulders

[Chris H Laing]

9-26

press
work to 115# x 1
125# x f
120# x 1
95# x 3,3,3,3,3,3,3

iso lat pulldown thing
work to 180# x 5
140# x 8,8,8

superset:
db bench
65#s x 5,5,6
oadb row
75# x 5,5,6

started jogging to and from the gym today to start working some endurance back in for when lax season starts

[Chris H Laing]

9-27

box squat
work to 205# x 3
165# x 3

hang power clean
work to 165# x 3
135# x 5,5,5,5

___


9-28

bench
work to 185# x 1
155# x 3,3,3,6

45*row
work to 165# x 3
135# x 5,5,5,5

superset:
machine flyes
rear machine flyes
3x10

guns

____


9-29

db bulgarian split squat
work to 55s x 5ea

sldl
work to 225# x 5

kb swing
35#x 3:00

[Chris H Laing]

9-30

power clean + push press
work to 155# x 1
125# x 3,3,3

superset:
db bench
50's x 10,10,10
pullups
bw x 8,8,8

arms

_____


10-3

power clean + press
work to 125# x 1

superset:
pullups
+30# x 5,5,5,4,3
press
95# x 5,5,5,4,3

superset:
dips
+15# x 10,10,10
hammer curls
25#s x 10,10,10

_____


10-5

bench
work to 185# x 1

superset:
rows
135# x 5,5,5,5,5,5,5
bench
155# x 5,5,4,4,3,3,3

superset:
incline db flyes
rear db flyes

kb swing
35# x 3:00
left arm first min, right arm second min, both arms last minute

[Chris H Laing]

10-6

sumo deadlift
work to 305# x 1

deadlift
225# x 10

core

_____


10-7

btn press
work to 95# x 5
75# x 8,8,8,8,8

superset:
incline db bench
40s x 10,10,10
pullups
bw x 8,8,8

______


10-10

bench
work to 185# x 1,1,2f

superset:
bench
155# x 5,5,5,5
row
135# x 6,6,6,6

superset:
pullup
bw x 8,8,8
push press
95# x 8,8,8

flys superset

____


hang power clean
work to 175# x 1
135# x 3,3,3,3,3,3,3,3

front squat
175# x 2,2,2

core

[Chris H Laing]

10-12

btn press
work to 100# x 3

ss:
pullups
+25# x 5,5,5,5
btn press
85# x 5,5,5,5

guns

[Chris H Laing]

10-14

reverse grip bench
work to 165#x 2

ss:
rows
135# x 6,6,6,6
bench
145# x 6,6,6,6

flys superset

arms

_____


10-20

bench
work to 185# x 1

ss:
bench
155# x 3,3,3,3
135# x 10
rows
135# x 6,6,6,6,6

ss:
oadb press
30# x 8,8,8 each arm
pullups
bw x 8,8,8

flyes ss

[Chris H Laing]

10-20

Felt off today. Worked power cleans up to 175# for a couple singles, then did some trap bar carries with 135# and 185#, then fucked around with some kb stuff, then balled for like 45 mins.

[Chris H Laing]

10-25

press
105# x 1,2,3,1,2,3,1,2,3

chin ups
+25# x 1,2,3,1,2,3,1,2,3

ss:
bench
135# x 8,8,8,8
rows
135# x 8,8,8,8

guns

_____

10-25

power clean
155# x 1,2,3,1,2,3,1,2,3

front squat
175# x 1,2,3

core

[Chris H Laing]

10-26

bench
165# x 1,2,3,1,2,3

ss:
press
75# x 8,8,8
pullups
bw x 8,8,8

flyss

curls game

______


10-27

deadlift
265# x 1,2,3

low back

_______


10-31

bench
165# x 1,2,3,1,2,3,1,2,2

rows
135# x 5,5,5,5,5

ss:
press
75# x 8,8,8
pullups
bw x 8,8,8

flyss

[Chris H Laing]

11-1

deadlift
275# x 1,2,3

front squat
135# x 5,5,5

45 min of raquetball

[Chris H Laing]

11-2

press
110# x 1,2,3,1,2,3,1,2,3

pullups
+30# x 1,2,3,1,2,3,1,2,3

bench
135# x 8,8,8
rows
95# x 8,8,8

[Chris H Laing]

11-18

after getting hit with bronchitis, pneumonia, and the flu all at the same time, I'm finally feeling good enough to get back to lifting. starting out light though..

press
95# x 1,2,3,1,2,3,1,2,3

front squat
135# x 1,2,3,1,2,3,1,2,3

ghd raises
2 x 8

surgs
315# x 6 x 3

db bench
45s x 3 x 8
oadb row
65 x 3 x 8ea

[Chris H Laing]

11-21

push press
115# x 1,2,3,1,2,3,1,2,3

front squat
145# x 1,2,3,1,2,3

kb swings
50# x 2 x 10

chins
bw x 1,2,3,1,2,3,1,2,3
chest to bar

bench
135# x 5
rows
95# x 8

Bodyweight is down 10 pounds in the last two weeks thanks to my sicknesses and it is definitely reflected in my lifts. Ima try to bring em up slowly over the next month along with my bw.

[Chris H Laing]

11-23

bench
145# x 1,2,3,1,2,3,1,2,3

deadlift
245# x 1,2,3

press
65# x 8,8,8
pullups
bw x 8,8,8

[Chris H Laing]

11-24

db arms

band arms

ab wheel

[Chris H Laing]

11-25

press
100# x 1,2,3,1,2,3,1,2

front squat
145# x 1,2,3

surgs
315# x 3,3,3,3,3,3

had to cut it short today

[Chris H Laing]

11-28

push press
120# x 1,2,3,1,2,3,1,2,3

front squat
145# x 1,2,3,1,2,3,1,2,3

db stdl
50s x 2 x 10

chins
+5# x 1,2,3,1,2,3,1,2,3

______


11-29

ez bar arms

cable arms

raquet ball 20 min

_____


11-30

bench
150# x 1,2,3,1,2,3

deadlift
255# x 1,2,3

back ext
2x15

db press
30s x 2 x 10
pullups
2x8

flyess

[Chris H Laing]

12-5

press
75# x 5,5,5

bench
135# x 5
145# x 4
150# x 3
155# x 2
165# x 1,1,1

surgs
135# x 10
155# x 10
175# x 10
185# x 10 - straps

pushdowns
4x20

flyess
2x20
2x15

[Chris H Laing]

12-7

squat
135# x 5
165# x 4
185# x 3
195# x 2
205# x 1
215# x 1
225# x 1

machine squat
90# x 10
110# x 10
130# x 10
140# x 10

walking lunges
2x20

[Chris H Laing]

12-9

rdl
185# x 5,5,5

pulldown
4x15

back ext
3x15

curls
3x15

calves
2x20

[Chris H Laing]

12-13

incline bench
work to 135# x 2
95# x 15

press
45# x 15
55# x 15
45# x 20

lat raises
4x15

lying tri ext
4x15

flyess
2x15
2x20

[Chris H Laing]

12-15

front squat
95# x 5
135# x 4
145# x 3
155# x 2
165# x 1
175# x 1
185# x 1

leg ext
2x20

vag machines
3x15

walking lunges
2x20

[Chris H Laing]

12-18

deadlift
135# x 5
185# x 4
225# x 3
245# x 2
255# x 1
265# x 1
275# x 1

rows
95# x 8
115# x 8
135# x 6,6

leg curls
2x20

curls
4x10

calves
2x20

[Chris H Laing]

12-20

press
85# x3x5

bench
135# x 5
145# x 4
150# x 3
155# x 2
165# x 1
170# x 1,1

upright rows
5x10

pushdowns
5x20

flyess
1x20
1x15

[Chris H Laing]

12-22

incline bench
135# x f
115# x 3
95# x 9

press
45# x 20,15,14

lat raises
3x20

oh tri ext
1x20

[Chris H Laing]

12-29

incline db bench
35's x 20
40s x 12,12

db press
15s x 20,20,20

lat raises
3x20

pushdowns
3x20

flyes superset
2x10

[Chris H Laing]

12-30

front squat
95# x 5
135# x 4
155# x 3
165# x 2
175# x 1
185# x 1

rdl
185#x3x5

pulldowns
2x20
1x15

back ext
2x20

bis
2x20
1x15

_______

1-3

deadlift
135# x 5
185# x 4
225# x 3
245# x 2
255# x 1
275# x 1
285# x 1

rows
95# x 8
115# x 8,8
125# x 8

db rdl
2x20

curls
3x10

calves
1x20

[Chris H Laing]

1-4

20 min run

[Chris H Laing]

1-5

press
85# x 3x5

bench
135# x 5
145# x 3,2,1

fuck that shit.

surgs
135# x 10
185# x 10,10

lte
3x15

flyess
1x20
1x10

[Chris H Laing]

1-6

rdl
185# x 3x5

machine rows
1x20
2x12

back ext
2x20

machine curls
3x20

calves
1x20

[Chris H Laing]

machine bench
1x20
1x15
1x12

seated db press
20's x 1 x 20
25'2 x 1 x 12
22.5s x 1 x 15

lat raises
3x20

pushdowns
3x20

flyess
1x10

[Chris H Laing]

deadlift
185# x 5
225# x 4
245# x 3
255# x 2
265# x 1
285# x 1
295# x 1

rows
95# x 8
115# x 8
135# x 8,8

db rdl
45#s x 2 x 20

curls
3x10

[Chris H Laing]

12-19

machine incline bench
1x20
2x12

db press
15s x 2 x 15
20s x 1 x 20

lat raises
3x20

pushdowns
1x20
2x15

flyess
2x20

[Chris H Laing]

1-23

bench
135# x 5
145# x 4
155# x 2
165# x 1
135# x 8

db press
20#s x 15
25#s x 12
20#s x 12

surgs
135# x 10
185# x 8,8

dips
bw x 15,14,12

flyess
2x20

[Chris H Laing]

1-24

front squat
135# x 3 x 5

rdl
185# x 3 x 5

cable rows
1x20
1x15
1x12
1x15

back ext
2x20

cable curls
1x20

_____


1-25

AB RIPPER X

woooooo im out of shape...

[Chris H Laing]

1-30

bench
135# x 1,2,3,1,2,3,1,2,3

row
135# x 1,2,3,1,2,3,1,2,3

deadlift
225# x 1,2,3,1,2,3,1,2,3

[Chris H Laing]

2-6

bench
145# x 1,2,3,1,2,3,1,2,3

machine press
25s x 3 x 20

oh tri ext
35# x 2 x 20

[Chris H Laing]

2-6

front squat
135# x 5

rdl
185# x 5

pulldown
2x20
1x15

cable curls
1x20
1x15

[Chris H Laing]

2-9

press
95# x 5
65# x 15

bench
95# x 20, 13, 15

lat raises
1x20
1x15

pushdown
2x20

[Chris H Laing]

2-13

deadlift
135# x 5
185# x 4
225# x 3
245# x 2
265# x 1
285# x 1

went back to mixed grip, 285 came up real easy

rows
95# x 8
105# x 8
135# x 6

back ext
1x20

curls
45# x 10
65# x 10

forearms
1x30

[Chris H Laing]

2-14

ab ripper

2-15

bench
165# x 1
135# x 8

btn press
45# x 20, 20

surgs
215# x 10
135# x 20

dips
bw x 15, 13

[Chris H Laing]

2-20

front squat
145# x 5

sldl
195# x 5

pulldown
2x20
1x10

cable curls
1x20
1x15

..then I hung from a pull up bar for like a minute

[Chris H Laing]

2-21

ab ripper

[Chris H Laing]

2-22

press
100# x 5
65# x 20

db inbp
30s x 20
40s x 12,12

shoulders
1x15
1x20

pushdowns
1x20
1x15

[Chris H Laing]

2-27

deadlift
135# x 5
185# x 5
225# x 3
245# x 2
275# x 1
295# x 1

rows
95# x 8
115# x 6,8

back ext
bw x 20
+25# x 10

curls
55# x 10,8

forearms
calves

[Chris H Laing]

2-29

bench
175# x 1
135# x 8

push press
95# x 11, 8, 8

surgs
135# x 20
185# x 10
215# x 10

dips
bw x 10
+10# x 10

pushups
1x15

[Chris H Laing]

3-2

front squat
155# x 5

rdl
205# x 5

pulldowns
3x15

one arm cable curls
2x20

forearms/calves
2x30

[Chris H Laing]

3-5

press
105# x 5
75# x 10

hammer bench
1x12
1x10
1x15

lat raises
2x20

one arm pushdowns
2x15

cable flyes
2x20

[Chris H Laing]

3-7

deadlift
135# x 5
185# x 4
225# x 3
255#x 2
275# x 1
295# x 1
305# x f

would have gotten the 305 pretty easily, but i had to use a fatter bar and my left hand gave out half way up

rows
95# x 8
115# x 6,6

db sldl
40#s x 2 x 20

curls
45# x 10
55# x 10,8

foreamrs/calves

[Chris H Laing]

3-9

bench
135# x 5
145# x 4
150# x 2
155# x 1
165# x 1
175# x 1
135# x 8

press
65# x 9,9,8

power clean
95# x 10,10,10

dips
bw x 10
+10# x 10

[Chris H Laing]

3-13

front squat
165# x 3

rdl
215# x 5

pulldown
3x15

cable curl
1x15

[Chris H Laing]

3-14

press
110# x 1, 4 push presses
75# x 11

smith incline bench
2x15, 1x10

shoulders
2x20

pushdowns
2x20

[Chris H Laing]

3-19

bench
175# x 1
135# x 9

seated db press
20#s x 15,15
25#s x 12

surgs
185# x 10,10,10

dips
+10# x 10,12