Interesting. That's kind of reassuring thanks.

8.26.18

Deadlift
1x8 135
1x5 185
1x5 225
1x3 275
5x3 315

RDL
3x7 225

BB Row
3x5 225

Bench
1x10 135
2x8 215

8.28.18

Press
1x10 135
1x8 135
3x1 185

Squat
2x10 135
3x5 225

8.31.18

Bench
1x10 95
1x10 135
1x2 185
1x2 225
1x2 245
1x1 275
1x1 310
5x3 275

Dips
3x10

Triceps extension
3x10

Didn't get enough sleep and it showed, everything felt so heavy.

9.2.18

Deadlift
1x8 135
1x5 225
8x1 275
6x1 325

RDL
3x7 225

BB Row
3x5 225

9.4.18

Bench
1x10 95
1x8 135
8x3 200

Triceps Extension
3x10

Pec Deck Flys
4x10

T Bar row
2x10
3x6

9.7.18

Squat
1x10 95
1x8 135
1x5 185
5x5 225

9.9.18

Bench
1x10 95
1x8 135
1x2 185
1x2 225
1x1 275
1x1 315
4x3 280
1x3 285

Incline Bench
1x8 185
1x6 205
1x5 225

Lat pulldown
4x10

Tricep extensions
3x10

9.11.18

Bench
1x10 95
1x8 135
1x3 185
2x8 220

Press
1x5 95
1x5 135
2x5 155
2x5 165
1x3 185

9.16.18

Squat
1x10 95
1x8 135
5x5 225

T Bar row
4x8

DB curls
3x10

9.18.18

Bench
1x10 95
1x8 135
1x5 185
1x2 225
1x1 275
1x1 320
5x3 290

Incline DB flys
3x10

This older white guy comes up to the bench while I'm resting
about to start my 3rd set at 290 and asks if he can take the 10lb weights and I say no we're still using them. He gets this annoyed look and walks around to the next station and then comes back to my bench and just glares at me. Then goes back to doing his curls while saying, "This is horse ****!" angrily over and over again to himself.

I finish my set and then take off all the weights and put on the 10 lb weights on each side so my gf can do her set. Just like we've been doing this entire time. I don't get some people.

First of all I walked around the gym and scavenged the weights I needed to use for my sets. You can do the same you lazy pos.
And don't get mad at me because I happen to be using something you need right at that moment. There are plenty of weights, go and find them.

At least he asked. I hate the people that try to take it especially while I'm in midset. I purposely take off all weights I won't be using and put them on other stations so I can limit being bothered. Gym pet peeves.

9.21.18

Wow looks like the Korean hackers are at it again. I don't really get their motive for doing that though.

Deadlift
1x8 135
1x5 225
1x3 275
1x3 315
4x3 335

RDL
3x8 225

BB Row
3x5 225

Close grip 3 count paused Larsen press
1x8 135
8x3 200

Dips
3x10

Tricep Extensions
4x10

DB Curls
3x10

9.25.18

Bench
1x10 95
1x5 135
1x2 185
1x2 225
1x1 275
1x1 310
3x5 275

Triceps extensions
3x10

I was skeptical of programs like Sheiko and to a smaller extent this one where you train more submaximally. But though I'm less than halfway through this one I feel like it is the better method.

9.27.18

Squat
1x10 95
1x10 135
3x5 225

Bench
1x10 95
1x5 135
1x2 185
2x8 235

Some rows and dips.

9.29.18

Deadlift
1x10 135
3x5 225
5x3 275

BB Row
4x6 225

Squat
1x10 95
1x10 135
3x5 185
1x5 235

Press
1x10 95
1x7 135
3x1 185
3x7 135

10.1.18

Bench
1x10 95
1x10 135
1x2 185
1x2 225
1x1 275
1x1 315
5x3 285

Dips
4x10

Tricep Extensions
4x10

DB Curls
3x10

Halfway through this program now. Feels a lot better than the other one. Not much joint pain.

10.4.18

Bench
1x10 95
1x10 135
1x2 185
8x3 200

Various rowing exercises.

10.8.18

Bench
1x10 95
1x5 135
1x2 185
1x1 225
1x1 275
1x1 325
5x3 290

Rows and Lat Pulldown

Next couple weeks are going to get heavy. Will be interesting to
see if I make it or not.

I asked a guy to spot me on my single for 325 today. He looked at the weight and then at me and said, "I don't know man, that looks pretty heavy." Guess he thought I was one of those ego lifters trying to do way more than I should and he'd be rowing the weight off of me. I told him all I wanted was a lift off and to never touch the bar. Kind of funny he really thought there was no way I was lifting it because he didn't let go of the bar for like 5 seconds and I had to tell him I really got it.

He mirin'

What was rhe korean hacking story?

Every so often they come into either NVG, PGC, and they did it here once and post like 2 pages of spam threads.

They usually get deleted fairly quickly so you miss it. Typically a bunch of gibberish about online casinos or something.

I was googling Korean hackers and coming up with nothing. Thought it was a Bank of Bangladesh type news.

10.11.18

Bench
1x10 95
1x5 135
1x2 185
1x1 225
2x8 240

T Bar Row
5x6

Press
1x10 95
4x5 135
1x1 205

Squat
1x10 135
1x6 185
3x5 225

Pec Dec Fly
4x10

Dips
4x10

Triceps Extension
4x10

10.15.18

Bench
1x10 95
1x5 135
1x2 185
1x1 225
1x1 275
1x1 335
5x3 300

Week 8 of this program, today was like the pre test. 5x3 at 300 is a PR for me. Wasn't sure how was going to do, but went well.
335 went up surprisingly smooth. I thought I'd have to grind, but no stall point.

Makes me feel good about the new 1rm test week 12.

Really like this program so far.

10.17.18

Squat
1x10 95
1x8 135
1x6 185
1x6 205
3x5 225

Rows

Lat Pulldown

Face Pulls

DB curls

10.18.18

Bench
1x10 95
1x5 135
8x3 200

Pec Dec Fly
Dips
Tricep Extensions