Week 41, Day 1

DB Side Laterals

12.5's/15,15,15,15,15 (45 seconds rest in between each set)

DB Front Raises

12.5's/15,15,15,15,15 (45 seconds rest in between each set)

*Did this workout after playing 2 hours of basketball. 

Week 40, Days 3 & 4

Week 40, Day 4

* Did the small workout first because all of the squat racks were taken. :/

DB Side Laterals

7.5's/20,20,20,20,20 (30 seconds rest in between each set)

DB Front Raises

7.5's/20,20,20,20,20 (30 seconds rest in between each set)

Week 40, Day 3

Calf Press (Machine)

150/15,15,15

Front Squat

Over Warmup: 92/5, 123/4, 148/3, 183/2, 213/1
Work Sets: 163/12, one minute break, 163/6 (50% set)

* The work sets were so difficult... no idea how I made it through.

Stiff Legged Deadlift

Over Warmup: 143/5, 178/4, 213/3, 268/2, 303/1
Work Sets: 258/13, one minute break, 258/7 (50% set)

* Difficult again, but I made it. Low on gas tonight, though. Very difficult.

One Legged Leg Press

90/20, 70/20,20,20 (10 each leg per set)
* 90 was a difficult first set, and since I was out of gas, I lowered the weight to 70 for the remaining sets. 

I'm EXHAUSTED. Between playing basketball for 4 hours per week and this program, I am starting to wonder if I am doing too much. I had zero energy today, despite a great sleep last night. I am most definitely looking forward to the next few days off. 

Week 40, Day 2

DB Curls

15's/20,20,20,20,20 (30 seconds rest in between each set)

Single Pulley Triceps Pushdowns

35/20,20,20,20,20 (30 seconds rest in between each set)

Ab Coaster

20/20,20,20,20,20 (30 seconds rest in between each set)

Week 39, Day 6 & Week 40, Day 1

Week 39, Day 6

DB Side Laterals

15's/10,10,10,10,10,10 (60 seconds rest in between each set)

DB Front Raises

15's/10,10,10,10,10,10 (60 seconds rest in between each set)

Week 40, Day 1

Overhead Press

Over Warmup: 67/5, 82/4, 98/3, 123/2, 142/1
Work Sets: 127/12, one minute rest, 127/4 (50% set)

* I was hoping for 13 reps on the first set and 6-7 on the second. I think doing the small delt workout prior to this weakened me a little bit.

Plate Loaded T-Bar Rows

90/10,10,10,10,10

Hammer Strength Incline Press

90/20, 180/11,9,9,10

* I am going on a short trip to Cleveland this weekend, so I only anticipate being able to do a total of 4 "days" this week. I will have a full week of training next week, followed by a week long trip to California starting in the middle of the following week, which will serve as a week off from training. 

Week 39, Day 5

Squat

Over Warmup: 132/5, 163/4, 188/3, 238/2, 268/1
Work Sets: 228/13, one minute rest, 228/1 (50% set)
  * The 13 rep set absolutely destroyed me. My form probably went a bit in the middle of it because my lower back starting hurting during the last few reps. It was BRUTAL. So brutal that I could only muster 1 weak rep after the minute rest. Why? Good question. I worked out in the morning, which is something I rarely do, so maybe I wasn't fully awake yet?? I don't know. What I do know is that I was completely spent after the 13 rep set and could barely unrack the weight when I tried to do the second set a minute later.

Plate Loaded Calf Raises

180/12,12,12

Lying Hamstring Curls

70/20,20,20,20

Bodyweight Lunges

20 right leg, 20 left leg, 20 right leg, 20 left leg

Week 39, Days 3 & 4

Day 3

Bench Press

Over Warmup: 107/5, 132/4, 157/3, 197/2, 222/1
Work Sets: 202/10, one minute rest, 202/5 (50% set)

* Increased one rep on each of the work sets, which is the goal.

Chins

Over Warmup: Bodyweight (BW)/5, 5/4, 10/3, 15/2, 25/1
Work Sets: BW/11, one minute rest, BW/6 (50% set)

* Also increased one rep on each of the work sets.

Incline DB Press

60's/19, 70's/12, 80's/8

Day 4 

DB Biceps Curls

22.5's/10,10,10,10,10,10 (60 seconds rest in between each set)

Single Pulley Triceps Pushdowns

45/10,10,10,10, 55/10,10 (60 seconds rest in between each set)

* Moved the weight up the 55 after the 4th set because the first four sets were really easy.

 * This was a GREAT workout- I had a lot of strength tonight. 

Week 39, Day 2

After playing basketball for 2 hours, I was able to do the following:

Small Workout- Shoulders

DB Side Laterals

10's/15,15,15,15,15 (45 seconds rest in between each set)

DB Front Raises

10's/15,15,15,15,15 (45 seconds rest in between each set)

Week 38, Day 6 & Week 39, Day 1

Tonight, I worked out as a guest in a gym that my friend works out in. Since I was not able to do the final small workout of last week after basketball last night, I tacked it on at the end of tonight's session.

NOTE: Since I did not know the weight of the olympic bars at this gym, I worked under the assumption that they weigh 45 pounds.

Week 39, Day 1

Calf Press (Machine)

120/15,15,15

Front Squat

Over Warmup: 100/5, 125/4, 150/3, 190/2, 215/1
Work Sets: 175/10, one minute break, 175/5 (50% set)

* I programmed front squats too high since I wanted to do 12 & 6 reps on the work sets. I wasn't sure how to program them, as I have never done a 1RM front squat. According to what I read, 80% of the 1RM of a regular squat seems to be a pretty standard number to use to guess a 1RM on the front, so that is what I used. It proved to be too heavy for what my goal was, so I will lower the weight next week.

Stiff Legged Deadlift

Over Warmup: 145/5, 180/4, 215/3, 270/2, 305/1
Work Sets: 260/12, one minute break, 260/6 (50% set)

* Great work sets- really felt my abs burning. Perfect weight to use to try to increase my reps each week.

One Legged Leg Press

60/20,20,20,20 (10 each leg per set) (easy)

Small Workout (Week 38, Day 6)

DB Biceps Curls

15's/20,20,20,20,20 (30 seconds rest in between each set)

Single Pulley Triceps Pushdowns

30/20,20,20,20,20 (30 seconds rest in between each set)

Week 38, Day 5

Overhead Press

Over Warmup: 67/5, 82/4, 98/3, 123/2, 142/1
Work Sets: 127/12, one minute rest, 127/6 (50% set)

Plate Loaded T-Bar Rows

90/10,10,10,10,10

Hammer Strength Incline Press

180/10, 180/10, 180/8, short rest, 90/15, 90/15

Week 38, Days 3 & 4

Tonight, I decided to do one of the "big" workouts and one of the "small" workouts. This is probably going to happen quite often, to make up for not being able to go to the gym 6 times per week most of the time.

Big Workout- Legs (Day 3)

Plate Loaded Calf Raises

180/10,10,10

Squat

Over Warmup: 132/5, 163/4, 188/3, 238/2, 268/1
Work Sets: 228/12, one minute rest, 228/6 (50% set)
  * Wow- this was TOUGH! I really felt it in my abs, more than anything else. Talk about an endurance test!

Lying Hamstring Curls

55/20, 60/20, 60/20, 60/20

Bodyweight Lunges

40 right leg, 40 left leg

Small Workout- Shoulders (Day 4)

DB Side Laterals

7.5's/20,20,20,20,20 (30 seconds rest in between each set)

DB Front Raises

5's/20,20,20,20,20 (30 seconds rest in between each set)

Week 38, Day 2

Played basketball, then did Small Workout #1 in the program.

5 sets of 20 for each exercise with only a 30 second rest in between each set, using a light weight.

DB Curls

15's/20,20,20,20,20

Single Pulley Triceps Pushdowns

30/20,20,20,20,20

Ab Coaster

20/20,20,20,20,20

Next Phase; Week 38, Day 1

We have hit the final phase of LRB 365, which will last until the end of 2013. It calls for 6 workouts per week, consisting of "3 big" and "3 small" sessions. Right off the bat, I will tell you that it is highly unlikely that I will be able to do 6 workouts per week. Without making myself crazy, I am just going to do what I can each week. The small workouts can be done at home with dumbbells, so I may look into obtaining some if getting to the gym so often is too much of a hassle. Also, I may be able to get some of the small workouts in on basketball nights. I am going into this phase with an open mind, taking each week one at a time with regard to how much I can dedicate to working out.

Week 38, Day 1

Bench Press

Over Warmup: 107/5, 132/4, 157/3, 197/2, 222/1
Work Sets: 202/9, 202/4

* The rule for this phase is do the first work set for as many reps as possible, take no more than a one minute break, and then do a second set at the same weight for half the reps done in the first set. (aka a 50% set)

Chins

Over Warmup: Bodyweight (BW)/5, 5/4, 10/3, 15/2, 20/1
Work Sets: BW/10, BW/5 (50% set)

Incline DB Press

60's/18, normal rest, 70's/10, short rest, 50's/12, long rest, 70's/10, short rest, 50's/10

Tomorrow is a basketball night. Time permitting, I will do one of the "small" workouts afterward.

Week 37, Day 3

Deadlift

202/5, 243/4, 283/3, 293/2, 358/1, 363/1, 388/1, 363/3

Stiff Legged Deadlift

253/12 (overhand grip)

Barbell Shrugs

338/5, 238/20

Chins

8,8,8

Barbell Curls

92/10

* This was a nice way to conclude this phase of 365. The heavy deads were grinders and the set of 12 stiff legs was a good endurance test.  365 calls for a week off before the final phase, which lasts for the rest of the calendar year. I am going to California for a week in October, so I think I am going to start the next phase next week and just take the week off in October instead of now.

Week 37, Day 2

Bench Press

137/5, 157/4, 167/3, 187/2, 222/1, 227/1, 232/1, 202/9

Incline Press

157/15,11

Bodyweight Dips

101 Bench Dips broken down into sets of 15, 10, 8, and 7, with short rest in between each.

* Good workout. Felt strong tonight. I've really been killing the heavy singles in the bench press lately. I wonder if my 1RM has gone up. I really felt the burn in my triceps after the 101 reps of bench dips. Also, I was able to play basketball last night without any leg pain! Here's to hoping that I'm back!!

Week 37, Day 1

Squat

Regular: 163/5, 193/4, 223/3, 248/2, 293/1, 298/1, 308/1
Pause: 263/3,3

Leg Press

360/17,17

Lying Leg Curls

115/10,10,10

Plate Loaded Calf Raises

180/10,10,10

Strong workout. Going to try to play basketball tomorrow- hopefully no leg cramps!