-GSP-

DB OH Press
30'sx20 (warm up set 1)
35'sx15 (warm up set 2)
40'sx12 (working set)
45'sx10 (working set)
50'sx8 (working set)
35'sx12 (cool down)

Barbell OH Press
100x15
110x10
115x4 (this set pissed me the **** off!)

DB Front Raises
20sx15
20sx12
25'sx8
25'sx8

DB Lateral Flys
15'sx15
20'sx10
25'sx5
25'sx5
30'sx4

DB Biceps Curl
35'sx10
40'sx6
40'sx6

Treadmill Notes
-8 minutes duration
-avg. speed = 8.4 mph
-1.09 miles ran
-interval running
-143 calories burnt

Weight
159.2 lbs

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Went light today on shoulders b/c recently, whenever I've attempted to go heavy, I've never been able to do it. I'm concerned with the barbell OH press now, I used to be able to do 155 1rm and now I'm suddenly struggling with 115? It's really ******* weird considering that my DB OH Press numbers have shot up so much!

On another note, I'll be squatting tomorrow. I'm occupied at collegel from 7-3 every day and often work from 4 - 9 after so I've had an extremely hard time fitting the gym in my schedule. I'm lucky to go up there and workout three times a week now, it sucks but what can you do, life is starting to shape up.

TheNegation

I know how ya feel man, I'm moving out for college soon and taht means gorging myself and getting enough sleep simply won't happen. Never mind all the alcohol. And the gym there sort of sucks. Well, it's tits if you want to use a lot of machines and lookat yourself in a lot of mirrors while running on a treadmill.

-GSP-

sup? y'all remember me? allow me to intervene cause I got a good, rare day in the gym yesterday.

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Squats
185x5
185x5
185x5
210x5
225x1
235x0 (i ****ed my legsss up on this one, feels like i pulled a hammy')

-Body weight squats, 5 sets of 10 reps.

Leg Press
300x15
350x10
350x8

**Did the Leg Press for primarily endurance, wasn't trying to go heavy...

Deadlifts
215x8
250x4
250x4



If only I could somehow maintain my upper body strength after taking nearly two full weeks off from lifting... AWESOME workout.

-GSP-

NautiliusLat Pulldown
70x15 (WIDE grip, slow)
85x15 (WIDE grip, slow)
100x10 (WIDE grip, slow)
115x8(WIDE grip, slow)
130x8

Bench Press
135x15
155x8
165x6
165x5
170x3

**wasn't feeling the bench press today, the week off has really hurt any progress I made. no worries though, I should be back into it sooner rather than later if I somehow can manage to find ways to make it into the gym.

Incline DB Press
65x5
60x5
55x5

**once again, idk wtf happened?

DB Chest Flyes
25x15x3

DB Biceps Curls
35x10
35x8
35x8
40x5
40x5

Dips, pull ups, and abs were done too at some point. Oh yeah, preacher curls as well.

-GSP-

Squats
185x8
185x5
195x5
195x3
210x3

Did some jump roping and BOR's, too. Not too much to report really, kinda weak day.

wukkadb

Nice lifting. You should try out a 5x5 rep scheme with your squats. Do a couple warm up sets and aim for 185x5x5 next squat workout. After that, move it up to 195x5x5, etc etc.

__________________

-GSP-

Bench Press
135x10 (slow)
155x8
155x5
165x5
175x3
175x2
185x1
190x1

Incline Press
125x8
135x6
135x6
145x3
145x3

Incline DB Flyes
25'sx15
30'sx10
30'sx10

Skull Crushers
50x10
50x10
60x8
60x8

recon6991

Looks like that bench is coming along. I agree with wukka, I just started squatting again after getting cleared from a back injury, and the 5x5 scheme is great. If you do use it, try to bump the weight up every week, its been working for me.

__________________
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

-GSP-

Thanks for the feedback, man.

Can't say I'm a big fan of the 5x5, really isn't enough volume for me. Even when I feel like I need to do lower reps, that weight isn't heavy enough. Idk, my body reacts unconventionally, it's really hard to get it to grow but I've been doing awesome lately. I'll post some progress pictures by the end of the week.

recon6991

Hey, well you definitely know yourself better then I do and if its working then don't change it up. But if you hit a plateau or something, give it a shot, when I do 5x5 squats I go fairly heavy now, and it sucks walking afterwords, but I love that feeling. But great work man.

__________________
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.