Friday:

Front squats:
3x3x245

pull-ups:
3x6x45


Today:

Squat:
3x5x295

Pull-ups:
3x5x50

Press:
3x5x160

Reverse crunches:
2x35

BB Row:
3x5x165

BB Curls:
3x7x85

Wednesday:

Ran a couple miles with my gf. She is slower than molasses.

Thursday:

Squat:
3x5x300

Bench:
3x5x245

Deadlift:
5x390 (touch and go)

Today:
4.5 mile run in 34:00. Mile splits around 7:30.

Weight is 201.

I had three bottles of New Holland's The Poet last night. In Nashville I drank some local beers from a brewery called Yazoo that were pretty unimpressive. I also slammed a bunch (like 15?) of vodka sodas at a wedding last weekend.

Yesterday:

4.5 mile run in 33:10. This felt really fast and pretty easy. Mile splits were about 7:20 and the last half mile was faster.

Today:

Squat:
3x5x305

Pull-ups:
3x6x50

Reverse crunches:
3x35

Press:
2x5x165
4x165 couldn't get that last rep

BB Row:
3x5x170

BB Curls:
8/5/3 x 95

Weight is 202.

10/21:

4.5 mile run in 34:53. perfect 7:45 pace the entire time.

10/22:

Squat:
5x310
5x300

called it a day after that and took a few days off

10/27:

Squat:
3x5x305

Bench:
2x4x250
5x250
2x265

Deadlift:
4x390
1x415

10/29:

Squat:
3x5x310

Pull-ups:
2x6x50
5x50

Press:
4x165
5x155
5x160

Reverse crunches:
3x35

BB Row:
3x5x175

BB Curls:
5/7/5 x 90

9 chin ups

Weight was 202.6 this morning.

5.03 miles in 38:10. That's a decent 7:36 pace. The last time I ran 5 miles was almost 30 months ago to the day. The time for that was 36:45.

Weight was 201.8 this morning.

Weight 202.4

Squat:
3x5x315

Set 1:


Bench:
3x5x255

Deadlift:
3x395
1x395

Bought some casein (ON Chocolate Peanut Butter) on Monday and it seems to be helping with recovery. I've been taking a scoop before bed mixed with greek yogurt, peanut butter and either jelly or honey.

11/3:

4.1 mile run in 30:08. Weight was 204ish this morning but 202 in the afternoon.

Tuesday:

Squat:
2x5x320
4x320

Pull-ups:
6,6,4 x 50

Press:
3x5x162.5

Thursday:

Squat:
3x5x320

Bench:
3x5x260

Deadlift:
3x400
2x285

10 pull-ups

Today:
3.3 mile jog in 25:30

Sunday:

5.1 mile run in 38:57

Monday:

Squat:
3x5x325

Press:
3x5x165

Pull-ups:
5, 4 x 60

Today:

Squat:
3x5x330

Bench:
3x5x265

Deadlift:
3x405
2x405
20x225

Weight 205

Weight 204.4

Front squat:
3x3x255

Pull-ups:
7x50
3x4x50

Press:
2x5x167.5
3x167.5

Reverse crunches:
2x35
45

BB Row:
2x5x185
3x185

BB Curls:
3x6x95

Weight 203.0

4.08 mile run at close to a max effort.

Mile splits:

7:10
7:05
7:25
7:00

Total time was 29:16

Nice work going on in here

Thanks bro.

Monday:

Squat:
3x5x335

really difficult

Bench:
3x5x270

Deadlift:
4x385
3x385

Wednesday:
Did some running intervals on the treadmill.

8 intervals of 1:30 at 10 mph/3:00 at 3 mph
2 intervals of 1:00 at 12 mph/2:00 at 12 mph

This was easy in terms of cardio but my legs were still fatigued from Monday's workout.

Friday:
Squats:
2x5x340
3x340

Pull-ups:
4, 3 x 60

Just wasn't really feeling it at the end of the week. Squat form was bad until the last set on which I couldn't get out of the hole. I think linear progression is just about petering out. I'll take the entire weekend off and try to hit next Mon - Wed hard before taking the entire Thanksgiving break as a backoff period.

Weight this morning was 202.6

Weight 203.2

Squat:
3x5x335

Press:
3x5x165

Deadlift:
5x410

Reverse crunches:
3x35

Sunday:

3.75 mile run in 28:00

Monday:

Squat:
3x5x325

Toes to bar:
3x10

Bench:
3x5x270

Deadlift:
5x415

Wednesday:

Squat:
3x5x335

Pull-ups:
3x5x50

Press:
3x5x167.5

Reverse crunches:
3x35

BB Row:
3x5x175

BB Curls:
8,7,3 x 85


Today:

Squat:
3x5x340

Toes to bar:
3x10

Bench:
5x3x275

Deadlift:
4x420

Weight was 207.6. I gained a few pounds over Thanksgiving. I crushed an entire one of these:
http://easybaked.net/2011/08/17/medovnik-honey-cake/

Took some video yesterday:

Squats:
http://youtu.be/ewiyPVKNJm0?t=12s
http://youtu.be/sAYCHbt3GsE?t=14s
http://youtu.be/KrlqI8fCw18?t=14s

Bench:
http://youtu.be/hJ8VTCnE-es?t=16s

Deadlift:
http://youtu.be/Y2o_eM3KllA?t=30s

3.5 mile run in 26:10

7:20
7:20
7:40
3:50

Weight 204

Front Squat:
5x3x295

hard...

Pull-ups:
5x3x60

Press:
3x5x170

Reverse crunches:
3x35

ran out of time before I could do rows or curls

Friday:

Squat:
2x5x340
2x340

Bench:
3x3x275

Deadlift:
3x420


Started 5x5 yesterday:

Squat:
5x5x315

Pull-ups:
4x5x50

Press:
5x5x160

Toes to bar:
3x10

I came here for a recommendation on the best tasting bourbon for under $12/bottle but I see you are even lifting

JF,

I would say Old Forester, but Old Grandad, Evan Williams, and Old Crow are all fine choices in the price range. Don't buy anything cheaper than Old Crow.

The Mellow Corn I mentioned a while back is not a bourbon, but it's an excellent corn whiskey around that price.

Today:
3.17 mile run in 24:00.

Old Forester is good at that price, forgot about that one

Old Granddad was solid.

Benchmark was a good suggestion from Wookie's thread