Week 15, Day 3

Squat

137/5, 158/4, 183/3, 203/2, 238/1, 243/1, 253/1

Lat Pulldown Machine

80/100 (did the first 60 straight, then did sets of 10 with short pauses)

Bulgarian Split Squats- Smith Machine

bar/50 each leg (15 straight, short pause, 10, short pause, sets of 7-8 to finish for each leg)

Week 15, Day 2

DB Shoulder Press

50/20,16

T Bar Row Machine

25 + unknown starting weight of machine/100 (short breaks throughout)

Triceps Pushdown (Double Pulley)

100/20,20,20,14
90/20

EZ Bar Curls

30/100


I also did about 25-30 pull ups last night while waiting for the basketball court to open. (sets of 5-6, don't remember how many sets I did, but it was at least 5)

Week 15, Day 1

Pause Squat

190/5,5

Deadlift

170/5, 210/4, 240/3, 275/2, 300/1, 305/1, 320/1

Barbell Shrugs

95/100 (slight pauses after the first 50 reps)

Conditioning

Treadmill- incline walking at 5%; ran 1 mile (.75 mile at 9MPH, .25 mile at 7MPH); played two games of 2 on 2 basketball. (couldn't give a lot of effort in basketball, as my legs were dead)

My plan is to play basketball for 2 hours tomorrow, which is a normal Wednesday.

I will do Week 15, Day 2 on Thursday, but will not be able to get back to the gym until Monday after that. (going on a weekend trip)

Week 14, Day 3

Bench Press

117/5, 137/4, 157/3, 167/2, 177/1, 197/1, 207/1

Hammer Strength Seated Iso-Lateral Row

62/100

Triceps

Decline Close Grip Bench Press

107/20,20,20,20,20

Biceps

Standing EZ Bar

30/100

Week 14, Day 2

Squat

138/5, 158/4, 187/3, 207/2, 217/1, 237/1, 247/1

Rear Delt Machine

50/100 (will stick with this weight, as I had to pause here and there after the first 50 or so reps)

Lunges

Body weight- 50 each leg
     * Performed all 50 reps straight through
     * Much easier than Bulgarian split squats
     * Informed by fellow 365 blogger Scott Daniel that the program calls for 50 reps/leg, equaling 100 total reps, and NOT 100 reps/leg. (confirmed this with Paul Carter)


* My body feels really beat up and sore. I won't do Day 3 of this week until Monday or Tuesday.

Week 14, Day 1

DB Shoulder Press (Seated)

50/15,14

Lat Pulldown Machine (Standard Grip)

Did 70/100 last week without much difficulty, so I tried 80 this week. Definitely harder, as I couldn't do the 100 reps straight.

80/55,20,13,12 (very short rest periods in between)

DB Triceps Extension (Seated, Overhead)

40/20,20,20,20,20

Curls (EZ Bar, Standing)

30/100

 

Week 13, Day 3

Pause Squat

177/5,5

Deadlift

138/5, 169/4, 208/3, 238/2, 278/1, 288/1, 298/1

Barbell Shrugs

98/100 (set of 60, very short break, set of 40)

Conditioning

Ran .75 miles at 8.5 MPH
1.25 hours of basketball