Thursday:

3.0 mile run in 24:43

Friday:

Squat:
3x5x305

Pull-ups:
3x5x55
3x65

Bench:
5, 4, 4, 3 x 270

Deadlift:
3x390

Today:

15 chin-ups
some face pulls and bicep curls

2 mile run in 14:46

Squat:
3x5x310

pull-ups:
3x4x55

press:
5, 5, 4 x165

deadlift:
4x390
1x415

wednesday:

treadmill run:
8 intervals of 1:30 at 10 mph and 1:30 at 2mph

thursday:
squat:
3x5x315

bench:
3x275
3x5x265

bb row:
3x5x180

last tuesday:

squat:
3x5x315

press:
3x5x165

pull-ups:
3x5x55

deadlift:
5x1x395

wednesday:
3 mile run in 22:26


saturday:
took the Army physical fitness test:
77 push ups, 82 sit-ups, 13:48 2 mile run for a score of 295/300

today:
3.4 mile run in 26:43

weight is 209

Monday:
squat:
3x5x315

pull-ups:
3x5x55
2x70
1x70

bench:
3x5x270

deadlift:
5x315

tuesday:
3.66 mile run in 29:29

wednesday:
squat:
2x5x320
3x320

press:
3x5x170

reverse crunches:
3x30

bb row:
3x5x180

weight is 209ish

Damn, dude. Seriously you're my hero

Aww, you make me blush <3


I've been really bad about updating but here's the past week or so:

friday:

squat:
3x5x320

pull-ups:
3x5x55

bench:
3x5x270

deadlift:
2x395
3x1x395


tuesday:
squat:
3x5x320

reverse crunches:
3x30

press:
3x5x172.5

BB Rows:
3x5x185

wednesday:

8x90/180 on treadmill at 10.2/2mph 1.5 incline


today:

squat:
3x5x325

pull-ups:
3x5x60
2x2x75

bench:
3x5x272.5

deadlift:
5x345
2x395
3x395
1x425
1x315
12x225

deadlift has been a sticking point but I made a form adjustment today and it got a little bit better. weight is 211 which is pretty high

going to Austin for a business trip all next week so probably won't be able to get any lifting in which means I'll be running a lot.

Also in the spirit of this log's title here are some great beers I have had lately:

Mikeller Beer Geek Brunch Weasel
Dieu du Ciel Disco Soleil
Dogfish Head Etrusca

Here are some not so great beers:

Great Lakes Alberta Clipper (I will retry this from a bottle to see if maybe there was something off with the tap line)
Josef Blonde Ale from Trader Joe's (pure garbage like many of TJ's beers)

3.8 mile run in 29:09

Been a few weeks. My trip to Austin made me lose gains but I did run a lot.

Yesterday:

Squat:
3x5x300

Pull-ups:
3x5x50
2x65

Bench:
3x5x270

Deadlift:
1x385
3x365
3x365

Went beltless for the second triple and it felt better.

Today:

3.3 mile run in 26:24. Easy 7:50 pace.

Getting fat at 212.

Nice work dude. Pullups are beastly.

Thank you!

Today:

Squat:
3x5x315

pretty easy

Reverse crunches:
3x30

Press:
3x5x170

BB Rows:
3x5x175

BB Curls:
3x5x85

A few cleans at 175 and 185 in between the sets of curls for the heck of it.

The best beer I had in Austin was Live Oak Hefeweizen. I didn't have time to go to Jester King and no place downtown served it. All the other local microbreweries were not impressive.

Saturday:

2.43 mile recovery run in 19:34

Sunday:

Squat:
3x5x325
1x355
1x375

Pull-ups:
3x5x60

Bench:
3x5x272.5

Deadlift:
2x345
2x375
2x385
1x395

Lower back felt really weak, probably due to running the day before. Weight is 210.

Have a week of Army training out in the field so it's doubtful I will get to lift before next Monday

Tuesday:

4x400m sprints on track. 3 minutes of rest in between each one.
74, 76, 76, 82

pretty slow


Today:

Press:
3x5x170

BB Row:
3x5x175

Reverse crunches:
3x30

Deadlift:
4x345
1x365

no squat rack here...

Monday:

Squat:
3x5x305

Pull-ups:
2x5x60

Deadlifts:
3x315
1x345
5x375 (straps)
1x385 (straps)

Feels like there is some minor irritation/tendinitis in the elbows. I have felt this before when doing too many pull-ups and not enough bicep work, and switching to chin-ups for a couple weeks has helped.

Today:

3.36 mile run in 26:09

Weight is 211.

Wednesday:

Squat:
3x5x315

Press:
3x5x172.5

Chin-ups:
4x5xbw

Curls:
2x5x85

Reverse crunches:
3x30


Today:
Squat:
3x5x325

Tried to Bench but couldn't get beyond 2x270 due to elbow pain.

Deadlift:
3x315
1x345
5x385 (straps)

3.66 mile run in 28:23

Weight is 210

Squat:
3x5x325

Press:
3x5x172.5

Reverse crunches:
3x30

BB Row:
3x5x180

Chin-ups:
2x5x45

Elbows felt pretty good. Hope I can bench on Wednesday. Weight was 209.6 when I woke up.

Squat:
3x5x330

Bench:
3x5x265

Deadlift:
3x315
1x345
5x395 (straps)
1x415 (straps)

Chin-ups:
2x5x60
4x60

Weight was 210.6 in the morning.

Wow nice log. I always thought this was going to be some random dude with a drinking problem trying to get a bit healthier. But apparently it's some random dude with a drinking problem who's actually strong and has good form on his heavy squats.

This log should have more readers. Subscribed.

Thanks man!

Weight this morning was 210.8.

3.8 mile run in 29:41. Nothing fast or fancy.

Good beers lately:
Ommegan Fleur de Houblon
http://www.beeradvocate.com/beer/profile/42/92397/

Prairie Birra
http://www.beeradvocate.com/beer/profile/30356/110063/

Cleveland Crusher
http://www.beeradvocate.com/beer/profile/14879/86705/

Weight this morning was 211.4. Going to get serious about losing weight. I swear.

Squat:
3x5x330

Press:
3x5x175

Reverse crunches:
3x30

BB Row:
3x5x185

Squat:
3x5x335

Pull-ups:
3x5x60

Bench:
3x5x270

Deadlift:
3x315
1x355
5x405 (straps)

Workout was great until the last rep of deadlifts when I lost my back position and likely strained something.

Weight 211.2

3.8 mile run in 29:30

Back felt a little off so I didn't lift until today.

Weight:
210.8

Squat:
3x5x335

Press:
3x5x180

Reverse crunches:
3x30

BB Row:
3x5x185

3x5 chin-ups


Good beers:

Stone Saison
http://www.beeradvocate.com/beer/profile/147/118062/

Boulevard Tank 7 (just started being distributed in Ohio a few months ago and quickly becoming a favorite of mine)
http://www.beeradvocate.com/beer/profile/423/50570/

Boulder Shake Chocolate Porter (tastes like a milkshake)
http://www.beeradvocate.com/beer/profile/130/101458/

New Belgium Salted Chocolate Stout (an incredibly sweet and thick beer in itself, I couldn't even taste it after drinking the Boulder Shake before it)
http://www.beeradvocate.com/beer/profile/192/130576/

Weight 209.4

3.8 mile run in 29:42

First two miles in 14:40, and the rest was a struggle fest.