wukkadb

05.02.08

Deads off 3" Box
220x5 (DOH grip)
242x3
242x3
+chalk
286x2
286x2
286x2

Man these tore up my hands

BORs (+straps)
220x5 PR
220x5
220x5

DE Bench(90 sec. rest between sets; wrist wraps also used)
164x6setsx2reps

Hammer curlz:
35'sx3setsx8reps

Little core circuit
-10 sledgehammer swings(5 right, 5 left)
-10 OH Squats with bar
-10 Saxon Side Bends with 25 pound plate

*Did this 3 times with a 30 sec. rest between each set. I haven't done any sort of cardio in like a year so I definitely felt this one.

Weight=164.5pounds, oh my, all those damn baconators ccatching up

So this was my first day working out in like a week and it felt good ot be back. I think not worknig out and eatiung lots of fast food is def. my solution for plateuas

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wukkadb

05.04.08

Back Squats
120x8
170x5setsx5reps

ME Bench
120x10
+wrist wraps
170x3setsx3reps
190x1
190x1
205x0(very close)
+belt
205x1 PR

So this is a huge PR for me since I've been stuck at 195 for like 2-3 months now... pretty stoked about it. Idk if the belt made any difference b/c it was my first time using one while benching, but I think it was more of a mental help than anything.

Leg Extensions
20kilosx3setsx15reps


OH Squats
BARx3setsx10reps

Stretch...

BW: 164pounds
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wukkadb

05.06.08

Push Press
120x5
+wrist wraps
140x3
140x3
140x3
160x1 (failed 2nd)
160x1
160x1
160x1
160x1

CG Bench(+wrist wraps)
160x5
+36" wraps
160x5
160x5

2 Board(+wristwraps)
182x3
182x3
182x3
182x3
*feels light-headed*

Weighted Dips
BW+20Kilos x 3sets x 5reps

Sledgehammer swings
50 consecutive swings, 25 right 25 left, switched every 5.

Weight: 160.5 pounds

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wukkadb

05.09.08

Deadlifts
194x5 (DOH)
+chalk
282x3
282x3
282x3
+belt
326x1 very easy, but belt was too tight and hurt my stomach
326x2 ow
326x2 ow
*takes belt off*
326x2
326x2

**** man using my belt on deads really hurts my core

BORs
194x5
194x5
194x5

DE Bench(+wristwraps)
172x5setsx2reps

DB Flyes(slight incline)
25'sx3setsx8reps

Weight: 165.5pounds !

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swpthleg

Add some cardio and then you can eat a few baconators with no ill effect.

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wukkadb

Cardio?! Get that blasphemy out of here!

In all seriousness though I'm thinking about starting to train again under Roy Harris so I actually plan on starting up some cardio again, probably 2-3x per week.

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wukkadb

05.13.08 - Late night squat sesh

Back Squats
128x5
172x5
172x5
194x3
194x3
216x1
216x1
216x1
+belt
216x2

GoodMornings
128x8
128x8
128x8

ME Bench(+wrist wraps)
120x10
172x3
172x5 PR
172x5
194x1
194x1

Leg Extensions
100x12
100x12
100x12

Time finished: 12;45 AM, ya son

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wukkadb

05.16.08

Strict OH Press
88x10
+wrist wraps
110x5
110x5
110x5
121x2
121x2
+belt
128x0, 3(missed the strict, but did 3 reps with minimal leg drive)

1 Arm DB OH Press
45x5 each side(strict)
55x5 each side(right=strict, had to use leg drive for left)
55x5 each side(" ")

DB Floor Press
55'sx8
55'sx8
55'sx8

First time doing these. I really liked 'em and will start adding more weight to them next time

DB Shrugs
55's x 3sets x 10reps

Weighted Dips
BW+50x5
BW+50x5
BW+50x5

Sledgehammer
40 consecutive swings, 20 right 20 left, did 2x10 for each side

Weight: 164pounds

Today was good overall. I had a lot of volume and did some cool new shit I wasn't expecting to do. I'm a big fan of the DB Floor Press and I think I'm going to replace 2 board with it, mainly due to the fact that doing a 2board press without a spotter is teh hard

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wukkadb

05.20.08 - Day One

Deadlifts
194x5 (DOH)
238x5 (DOH)
+chalk, mixed grip
282x3
326x1
348x1 Beltless PR
+belt
370x1
381x1 5 LB PR

381 was pretty easy to be honest. I was slow off the ground so I'm just gonna continue working defecit deads and snatch grip deads. Cheers

BORs
194x5
194x5
128x8 (strict)
128x8 (strict)

DE Bench(+wrist wraps; 2 min. rest betweet sets)
161x3
161x3
161x3
161x3 (wide grip)
161x3 (wide grip)
161x3 (wide grip)

DB Flyes(slight incline)
35'sx8
35'sx8
35'sx8

Weight: 163.5 pounds

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TheNegation

Whats the deal with the flyes, curls, leg extensions and shrugs?

Also I am currently employing your method of not training and eating lots of pork. Hope it pays off.
God I haven't had a bar on my back in three weeks and I won't for three weeks.