Played racquetball yestarday afternoon, then last night went to the gym by myself and ran
some 200m intervals. I warmed up then sprinted 200m then walked 200m I did 7 of these before the gym closed I wanted to get to 10 but its probably ok since my last couple 200's weren't really sprints anymore.

Saturday lifted

4x5 squats 45,115,155,195 1x3 220 1x8 165

4x5 bench 45,95,145,185 1x3 210 1x8 155
barely got my 3rd rep on the triple I hope I can get to 225 on here before I have to reset but I am not sure its gonna happen.

4x5 row 45,95,115,145 1x3 175 1x8 135

3 sets of dips with a 35lbs weight on a chain. I got 8,6,3 not to happy with that.

3 sets of barbell curls with 65 lbs as many reps as possible. Don't remember what reps I got

3x8 rope pulls

tuesday

5x5 squats 95,135,165,195,220

5x5 bench 95,135,155,185,210 only got 3 reps

5x5 row 45,95,125,145,175

2x10 hypers with a 25 then 45

4x10 incline sit ups with a 10

thursday skipped cardio yestarday

4x5 squats 95,135,175,175

4x5 OH press 65,95,105,135(only got 3 reps so I rested then did 3 more push press reps I need to not jump 30 pounds for my last set I think.)

4x5 Dead lifts 205,245,275,300 only got 3 reps at 300 because my grip was really slipping gonna buy chalk for next week

2x10 incline situps with 10,25

1 oblique drill my friend showed me

Saturday lifted but my friend was in a hurry today so we kinda cut the work out a bit short

squats 3x5 135,165,195 1x3 225

bench since I decided I was gonna reset my bench on Tuesday my only goal today was to put up 225

1x10 45 2x5 135,185 3x1 205,225,235failed got 225 for the first time in my life though so I felt good about that

row 3x5 95,135,155 1x3 180 1x8 145

3 supersets of pull ups/dips to failure

played raquetball for a hour and a half last night then lifted today

squats 5x5 115,135,165,195,225

bench was gonna reset this today but didn't want to wait for the bench so we substituted incline bench 5x5 45,95,135,165,185(only got 4)

row 5x5 45,95,135,155,180

hypers 2x10 35lbs

incline 3x10 25,25,19

oblique drill

then i played raquetball for a hour tonight

Yesterday did 30 minutes of intervals on the treadmill with final interval at 8.1 mph for 2 minutes

Today lifted but the gym was super crowded so we changed the work out up a little bit

OH squats 4x5 45,45,45,45 never really did this exercise much plus its not a heavy squat day so I didn't push it to hard.

clean and press 4x5 75,95,115,115 I still can't clean right

dead lifts 205,255,280,305

incline situp 1x10 with a 25

incline twisting sit ups 2x10 with a 10

Our bodies have incredible muscle memory. If you got big and were in great shape at age 20-21, then do that exact same workout for a month or so, and your strength/fitness will come back much faster.

A personal trainer told my brother and I that when we were getting back into shape after taking a few years off. The results were so quick. Now that I'm back to where I was, no I'm trying to do new things. Like combining different muscles groups for workouts, changing routines, adding new excercises, doing different super sets.

today lifted

squats 4x5 45,135,185,205 1x3 230 1x8 165

bench 4x5 45,95,135,175 1x3 200 1x8 155

row 4x5 45,95,135,155 1x3 185 1x8 135

3 supersets of pullups/dips

Strength wise I'm stronger then when I was in shape before. My muscle memory got my bench from 135 to 185 very fast but after that I had to work. The big difference is that back then I ate like it was my job as putting on lean body mass was my primary concern. I no longer want to get big just strong and fit.

Ran today did a half mile warm up then ran sprints 200m on 200m off. Ran with someone else and we basically raced it was really hard, I almost puked at then end. Also about 3 weeks ago I decided to not eat bread or rice or any other processed carbs if I could avoid it and in just those 3 weeks I have noticed big changes in the definition of my abs so that is good.

lifting day

squat 5x5 95,155,185,205,230

bench 5x5 95,135,165,185,200

row 5x5 45,95,135,165,185 this was freaking hard

hypers 2x10 with a 35

incline sit ups 2x10 with a 25

oblique medicine ball with a 12lbs medicine ball 2x14

hopefully I can find someone to play racquetball with tonight

yesterday rode the exercise bike then swam laps for 20 minutes
lifted today

squat 5x5 45,135,165,185,185

OH press 4x5 75,95,115,135(push press for 135)

dead lifts 4x5 205,255,290,315 woohoo 3 plates for something!

incline situps 3x10 with a 25

lifted yesterday rested today

squat 4x5 135,165,185,205 1x3 235 1x8 185

bench 4x5 95,135,155,185 1x3 205 1x8 155

row 4x5 45,115,145,165 1x3 190 1x8 145

dips 3x8 with a 35 pound plate

dumbbell curls doing drop sets 3x5 with 50 pound dumbbells immediately followed by as many reps as possible with 30 pound dumbbells

then 3x10 close grip decline bench at 135

lifted today, don't know if I will get much cardio this week though since I have tons of school work and also have to work more then usual.

squat 5x5 135,155,185,205,235

bench 5x5 95,135,155,185,205

row 5x5 45,115,145,170,190

2x10 hypers 45,35

2x10 incline situps 25

2x14 medicine ball oblique throws with a 12 lb ball

lifted and played racquetball today

squat 5x5 45,135,155,185,185

OH press 4x5 75,95,115,140push press

dead lift 5x5 205,245,275,300,325

3x10 incline sit ups with a 25 not really that close to being able to move up on these. I still can't keep good form and get my reps.