Wednesday:

Squat:
3x5x250

OHP:
3x5x140

Rows:
3x5x145

b/w every set of squats: 25 reverse crunches and 8 pull-ups with 15 lbs.

Thursday:

~3 mile run at an easy pace

Friday:

Squat:
3x5x255

Bench:
3x5x220

Deadlift:
5x345

Saturday:
~ 6 mile hike at Hocking Hills

Today:

Squat:
3x5x260

in between each set:
25 reverse crunches
5 pull-ups with 30 lbs.

Press:
3x5x145

BB Row:
3x5x150

BB Curls:
6/8/10x75

Dips:
6/8/10xbw

3.84 miles in 28:23
1 mile at 7:05
2 mile at 14:10
3 mile at 21:56

Weight is ~196 after a weekend of unhealthy eating and boozing.

Booze highlights include:
Columbus Brewing Company Bodhi (excellent)
Lion Stout from Sri Lanka (very good)
Dark Horse Crooked Tree IPA special editions: one with the Flanders hops and the other with Cascade Hops (these were ok but nothing special)
Vodka Mule made with Rambling House Ginger Beer (amazing)
Brew Kettle White Rajah (ok)
Cheap whiskey of choice is currently Mellow Corn (http://www.lincolnwhiskyshop.co.uk/images/010104.jpg)

I approve of this beer and whiskey diet plan.

Today:

Squat:
3x5x265

Bench:
3x5x225

Deadlift:
2x355 (lol wore straps wrong)
5x355 (there we go)

Reverse crunches:
2x25

Still pushing those baby weights.

Woke up at 193 lbs.

Weight is 196ish.

Today:

Squat:
3x5x270

3x25 reverse crunches
3x6x30 pull-ups

Press:
3x5x150

BB Row:
3x5x155

BB Curls:
6/8/10x80

Dips:
6/8/10x15

2.8 mile run in a leisurely 22:30

Last night I drank some Pumking (always great), Fat Heads Goggle Fogger (surprisingly good Hefeweizen), and some UFO Wheat (reliable).

Woke up at 198 after downing a gourmet 14 inch pizza last night.

Weight at 198.8 in the afternoon. That would be all those crepes with nutella and strawberries weighing me down.

4 mile run 30:46. Easy pace.

Today:
Weight ~198

Squat:
3x5x275

Bench:
3x5x230

Deadlift:
5x365 with straps

4.07 mile run in 31:19. Easy pace. Twisted my right ankle at mile 2.

Today:

Squat:
3x5x280

Reverse crunches:
3x30

Pull-ups:
3x5x35

Press:
3x5x155

BB Row:
3x5x160

Everything felt really heavy, perhaps because it was so hot. Taking a few days off for a trip to NYC; hopefully I won't get too fat.

3 mile run in 21:48. First two miles were almost 100% effort and then I backed off for the third mile.
1 mile in 6:45.
2 mile in 13:30.
3 mile in 21:48.

Drinking update:
Drank at some good places in NYC. Spuyten Duyvil is always reliable and great. Probably my favorite bar of all time. Had a Kapuziner Weisse on tap there. There's also a new Belgian beer bar by the Flatiron building which just opened a week ago and it's pretty awesome. Had a glass of Kasteel Rouge which was great. Lady friend had a Wittekerke which was also very good. Had a lot of Sixpoint beers (Bengali Tiger and some others) which are always reliable. Also a Bronx Summer Pale Ale at The Spotted Pig which was good.

Pizza places I ate at ranked in order:
1) Franny's (on Flatbush by Prospect Park) was amazing. Best pizza I have ever had.
2) Juliana's (under Brooklyn Bridge) was very good.
3) Bleecker Street Pizza (not actually on Bleecker but on 7th!) was very good as well.

Weight waking up today was 194 so I didn't get too fat but I also walked like 10 miles a day for three straight days.

Today:

Weight 194

Squat:
3x5x275

this felt heavy

Reverse crunches:
3x30

Bench:
3x5x230

Deadlift:
5x365

Avoid Shiner White Wing. Terrible beer.

Today:

Squat:
3x5x280

Pull-ups:
3x6x35

Reverse crunches:
3x30

Press:
3x5x150

BB Row:
3x5x160

BB Curls:
8/10/8x85

Dips:
8/10/5x35

Dranks:
Discovered green chartreuse this weekend.
Had a Last Word and a Bijou. http://en.wikipedia.org/wiki/The_Last_Word_(cocktail)
Various Beers: White Birch Berliner Weisse (pretty good). La Fin Du Monde (one of my favorites of all time). Southern Tier Warlock (great). A few Revolution Wit Biers (pretty good). I think that's all...

3.85 mile run in 28:16
1 mile in 7:10
2 mile in 14:20
3 mile in 21:50

Weight was 198 this morning.

Weight 196

Squat:
3x5x285

Bench:
3x5x235

Deadlift:
1x375 (bad setup)
5x375

Squat:
3x5x290

Pull-ups:
3x5x40

Reverse crunches:
3x35

Press:
3x5x160

BB Rows:
3x5x165

BB Curls:
3x8x85

Took an Army Physical Fitness Test today...yay.

82 push-ups
82 sit-ups
13:40 2 mile run

Good for 296/300

Weight is 197

Squat
3x5x295

Bench
3x3x240

Deadlift
2x385

4.22 mile run in 32:00.

Been kinda busy doing a bit of traveling...

Last Saturday:
29:30 run. Not sure how long it was but about 3.8 miles.

Tuesday:
4.2 mile run in 31:52.

Splits up to 3 miles were 7:20 each which I was pretty happy with.

Wednesday:
Tried to lift but I slept horribly the night before.

Squat:
2x5x295
2x295

Pull-up:
2x5x40

Reverse crunches:
2x35

Thursday:
Ran with the girlfriend. About 1.95 miles in 20:30. Very slow.

Today:
4.33 miles in 33:06 which was pretty easy.
7:30 splits for miles up to 3.

Weight was 198.5 this morning which is a bit heavier than I would like to be at but whatever.

Drinking:
In Wisconsin when you order an Old Fashioned they ask if you want with Brandy or Whiskey and then if you want it Sweet or Sour. I had to retrain two bartenders on how to make Old Fashioneds.

Other great drinks:
New Belgium La Folie
Zwet.be by Drie Fonteinen

both sours. the Zwet.be is a porter made with lambic yeast. Really unique.

Had to do a reset on my lifting because of missed sessions:

Monday:

Squat:
3x5x265

Toes to bar:
3x10

Reverse crunches:
3x30

Bench:
3x5x225

Deadlift:
5x365

This felt really good.

Tuesday:
3.1 mile run in 23:19. Easy pace.

Wednesday:
Squat:
3x5x275

Pull-ups:
3x5x40

Press:
3x5x145

BB Rows:
3x5x155

BB Curls:
3x8x85

Felt good.

Weight this morning was 196.2.

Finished all my Buffalo Trace last night so now I'm moving on to my bottle of Old Forester.

Good beers drank lately:
Still on the Southern Tier pumpkin kick. Both the Warlock and the Pumpking are yummy yummy in my tummy.
Also tried the Sierra Nevada/Ninkasi Double Latte collaboration. Very good coffee stout.

Friday:

Squat:
3x5x285

Toes to bar:
2x10

Reverse crunches:
2x30

Bench:
3x5x235

Deadlift:
5x375


Today:
Squat:
3x5x290

Pull-ups:
3x5x45

Reverse crunches:
3x35

Press:
3x5x155

BB Rows:
3x5x160

BB Curls:
3x9x90

Beers:
Trader Joe's Anniversary Ale (I think that's what this was?): the annual Unibrue product, 7.5% ABV Belgian Ale. This year's is pretty tasty.

Stoutdt's Oktober Fest: pretty good.

Lucky Buddha: a Chinese beer that comes in a green Buddha bottle that my girlfriend bought me because she thought the bottle was funny. It tastes pretty skunky because of the green bottle.

Weight today was 201 but I ate a lot this weekend.

Weight was 200 this morning.

4.1 mile run in 30:09

Wednesday:

Squat:
3x5x295

Bench:
3x5x240

Deadlift:
2x3x385

Today:
4.5 mile run in 33:20