9/10 - Back and Hams
Pull Ups - x8,7,6,4
Bent Over Row - 2 warms/205x8x3
Straight Arm Pull Down - 1 warm/60x10x3
SLDL - 2 warms/205x8x3
Leg Curl - 1 warm/70x10x3
1 Leg Leg Curl - 1 warm/40x10

30 minutes on bike
5 min warm up
15 sprints @ level 10
10 minute cool down

9/9 Delts & Tris
Alt. DB Shoulder Press - 2 warms/50x6,55x6x2,60x6
Cable Side Lateral - 1 warm/12.5x8x3
Rear Delt Cable Pull Down - 107.5x10x3
Skull Crusher - 1 warm/70x8,80x8,90x8
1 Arm Rope Press Down - 4x35x10

30 minutes on treadmill @ 3.2 mph & 6% incline

Kept form strict today. Pretty happy with the db shoulder press number, deciding to have one arm up to increase TUT. Finished up the workout in about 30 minutes.

9/7 Quads & Calves

Trap Bar Deadlift - 2 warms/255x6,265x6,280x6,290x10
Leg Extensions - 2 warms/65x10x2
Front Squat - 1 warm/165x8x3
Walking Lunge - 35x12x3
Seated Calf Press - 90x25x5

30 minutes on the bike @ level 3

Decided to remove back squat for the next 3 weeks and reduce spinal loading. Went with trap bar as my main exercise and am pretty satisfied with my open set, grip gave out so definitely time to invest in some chalk. Was thinking about going with back squat over front squat but decided that even though trap bar is basically a front squat from the floor I needed to give my spine a break for a few weeks. This prep is going to be a long one so trying to ensure it stays injury free. Walking lunges were a good finish, really worked on opening up my stride. Diet has been on point since the changes were made sunday.

9/4
Weight: 168.2 (-.8)
Waist: 32.75 (-.25)

9/6 Chest & Bi's
Floor Press - 2 warms,180x6,185x6,190x6,195x11
Alternating DB 30 degree Incline Press - 2 warms/60x10x2
Cable Fly - 80x10x3
Hammer Curl - 2 warms/40x6x3
Close Grip Curl - 1 warm/45x8x2,65x8
1 Arm Cable Curl - 1 warm/35x10

Buddy of mine wanted to workout and do upper body so I moved chest to today. Workout was one of my best. Floor Press was a good change up from bench. Deciding to do alternating db press to get some more TUT. Kept a fast pace and finished up in a bout 35 minutes. My fiancee was sick this past weekend and I think this is why I felt so crappy last week, was probably sick but didn't realize it since it didn't hit me as bad as she got it. Explains the fatigue, tiredness, and decrease in strength.

9/2 - Back and Hams
Pull Ups - x8,5,4,4
Bent Over Row - 2 warms/155x8x3
Straight Arm Pull Down - 1 warm/50x10x3
SLDL - 2 warms/205x6x3
Ball Leg Curl - 10x2
1 Leg Leg Curl - 1 warm/35x10

30 minutes on bike @ level 3

9/3 - Delts, Triceps, and HIIT
DB Press - 30x8x3
Cable Side Lateral - 10x10x3
Rear Delt - 70x12x3
Skull Crusher - 35x10x3
1 Arm Rope Press Down - 30x12x4

5 minute warm up
Bike sprints @ level 10
10 minute cool down

Felt really run down by wednesday. Decided to scale back on the weights for the rest of the week, lots of early mornings and little hours of sleep and currently cycling off of stims. Got good workouts in and felt like I worked but didn't tax myself more than I needed to. Hopefully a good weekend of rest will help too.

8/31 Chest & Bi's

8/31 Chest and Biceps

Bench Press - 3 warms/170x6,190x6,210x6,230x1
30 degree DB Incline Press - 2 warms/70x8x2
Standing Cable Fly - 65x10x3
Hammer Curl - 2 warms/40x5/45x5x2
Close Grip Curl - 1 warm/50x8x3
1 Arm Cable Curl - 1 warm/30x12

10 min on treadmill @ 7% and 3.4 mph
10 min on bike @ level 3
10 min on step mill @ level 7

I know I wasn't supposed to barbell bench but i wanted to go for 230 and i got crushed on it. Definitely time to cycle the movement. Gym was playing quite possibly the worst music ever and was hard to get into the workout after the bench fiasco. Hit some decent weight regardless.

8/30 Quads & Calves

8/29
Weight: 169 (no change)
Waist: 33 (no change)

8/30 - Quads & Calfs
Back Squat - 3 warms/265x6,285x6,305x6,325x6
Leg Extension - 2 warms/65x10,80x10
Trap Bar Dead Lift - 165x10,185x10,205x10
Walking Lunge - 30x12x3
Calf Press - 50x25x5

Not sure why weight and waist stalled, did begin to take bcaa's between meals so it is more than likely that. Killed back squat and gutted through the last 2 reps. Trap Bar dead lift felt good and really hit the quads well. Lunges were a good finisher.