Jeffersons

Jeffersons (531, Month 4, Week 1)
Plug in Weight: 360
135/10
245/5, 275/5, 310/5 (the first set was supposed to be 235/5, but I put 245 on by mistake) 
245/10, 245/10, 245/10

Plate Loaded Extreme Row
140/12, 160/12, 180/12, 200/10

Abs

Overhead Press

Overhead Press (531, Month 4, Week 1)
Plug in Weight: 190
45/10, 45/10, 95/5
125/5, 140/5, 160/5  (531 PR)
95/10, 105/10, 115/10, 120/10, 120/10

* I decided to keep the plug in weight the same for this cycle, since I missed 160/5 last time. I'm very happy to report that I nailed it today. It's been a long time coming to get this weight for 5 reps. I felt like I had a chance today after 140/5 went up easier than it normally does.

Cardio

Super Deadlift

Super Deadlift - Low Handles (531, Month 3, Week 3)
 Plug in Weight: 430
155/10, 265/5
320/5, 365/3, 410/1 (PR, went up easily)
245/10, 245/10, 245/10, 245/10, 245/10 (I reiterate that getting through these sets is harder than it may seem on paper.)

3 sets of planks to finish.

I have a weird schedule coming up over the next two weeks. Instead of doing a light week next week, I will start the next cycle, but then take the following week off, and resume with the second week of the next cycle the week after that.  

Chest

I weighed myself today and the scale said 217. That seems kind of light to me, so I don't know if I buy it.

DB Incline Press
55's/10, 65's/10, 75's/5, 90's/3, 100's/1, 105's/zippo
   * I really wanted to get the 105's today. I thought I had a good progression up to them, as the 100's went up easily. However, the 105's didn't budge at all once I got them in to position. Blah.

Prime Fitness Plate Loaded Incline Press
180/8, 180/6, 180/7, 160/8, 160/8

Cardio (still feeling the Jeffersons from Tuesday; tomorrow's Super Deads might be interesting)

Back

Pull Ups 
11, 9, 7 (I don't think I've ever done 11 pull ups before, so I'll call it a PR.)

Plate Loaded Extreme Row
140/10, 140/10
200/8, 200/8, 200/8

Plate Loaded Seated Row
140/10, 140/10
180/8, 180/8

Curls- 1 set at a light weight for 31 reps

HIIT cardio (I felt yesterday's Jeffersons during this.)

Jeffersons

Jeffersons (531, Month 3, Week 3)
Plug in Weight: 350
135/10, 225/3
265/5, 300/3, 330/5 (only supposed to do 1, felt like doing more)
225/10, 225/10, 225/10, 225/10, 225/10

5 sets of Abs

Shoulders

Overhead Press (531, Month 3, Week 3)
Plug in Weight: 190
45/10, 45/10, 95/5
140/5, 160/3, 180/1  (531 PR)
95/10, 105/10, 115/10, 125/10, 125/9

180/1 is the second most I've ever lifted in the OHP. My all time PR is 191, which I did in January 2016. Based on the difficulty of 140/5 and 160/3, I didn't think I'd get 180 tonight. But, surprisingly enough, it was easier than expected. The cool thing about it was that a trainer saw me, and gave me a fist bump. This is high praise considering the people that work out in this gym, so that made me smile. 

HIIT cardio