Week 36, Day 3

Deadlift

202/5, 243/4, 283/3, 293/2, 343/1, 358/1, 363/1, 323/3,3

Stiff Legged Deadlift

253/11 (overhand grip)

Barbell Shrugs

328/5, 228/20

* 228/20 felt about right. I like to pause at the top of each rep for shrugs and by the time the 12th rep hit, I started to feel the burn.

Chins

8,8,8

Barbell Curls

83/10,8

Abs

Double Pulley Rope Pulldowns: 3 sets of 20 with the full stack


* Decent workout, but I lacked the explosion that I had earlier in the week. I was able to do all of my programmed sets, but the heavier sets of deadlifts were slower than I would have liked.

Week 36, Day 2

Bench Press

137/5, 157/4, 167/3, 187/2, 212/1, 222/1, 227/1, 187/13

Benching was strong tonight. I am happy with 13 reps at 187. All of the singles went up fast and easy.

Incline Press

157/15,10

Best incline session of this phase of 365. I had a lot of energy tonight.

Bodyweight Dips

Narrow Grip: 7,6,6,7,7,8,5

I decided to do an extra set of regular dips in lieu of bench dips. 

Abs

Decline Bench Sit Ups: 12,10,10

* Great session. Sadly, it's probably because I've been eating pretty poorly for the last few days, as my birthday was Sunday. In other words, I've been working on the birthday cake that my mother made for me. Maybe the extra carbs are causing me to have more energy. I just finished off the last of it, though, which is a good thing.

Week 36, Day 1

Squat

Regular: 163/5, 193/4, 223/3, 248/2, 283/1, 293/1, 298/1
Pause: 248/3,3

Leg Press

360/16,16

Lying Leg Curls

115/10,10,10

Plate Loaded Calf Raises

170/10, 180/10,10


My legs felt great tonight- no cramps at all! It looks like the week off from cardio definitely helped. I am going to take this week off from basketball, as well, and hopefully come back strong after Labor Day. Squats were done with the Converse again and they felt strong.

Week 35, Day 3

Deadlift

202/5, 243/4, 283/3, 293/2, 338/1, 343/1, 358/1, 303/3,3

Stiff Legged Deadlift

253/10 (overhand grip)

Barbell Shrugs

323/5, 183/20

* Still trying to find a weight where 20 reps is a challenge. 183 was very easy. May bump it up to 223 next week.

Chins

8,8,8

Barbell Curls

83/8,8

Abs

Decline Bench Sit Ups: 12,10,10 

* No complaints about this workout. Deadlifts felt good. The last two reps of the stiff legged set had me breathing heavy, but it was a great set.

Week 35, Day 2

My leg cramps were really bothering me on Monday, so I have decided to shut down cardio until after Labor Day. I'm not too thrilled about this to say the least, but I have reached the point of not having a choice. Hopefully, I will still be able to squat. I am going to push the start of next week up a few days and see how it goes.

In any event, I did the following tonight:

Bench Press

137/5, 147/4, 167/3, 187/2, 207/1, 212/1, 222/1, 177/15

222/1 went up really fast.. perhaps the fastest I've ever done it.
177/15 was pretty much what I expected. I was hoping for a little more than 15 reps, but the 15th rep was a grinder, so I stopped there.

Incline Press

157/12,8

Bodyweight Dips

Narrow Grip: 10,7,7,7,5,5
Bench Dips: 15,13,13

Abs

Didn't count the reps, but I did a bunch of abs tonight. I mixed between regular & decline sit ups. My guess is that I did about 75-80 total reps. 

Week 35, Day 1

Squat

Regular: 163/5, 193/4, 223/3, 248/2, 273/1, 283/1, 293/1
Pause: 233/3,3

Leg Press

360/15,15

Lying Leg Curls

115/10,10,10

Plate Loaded Calf Raises

160/10, 170/10,10

* Above average workout. I squatted with Converse All Stars instead of the Nike Romaleos. Going forward, I am going to squat with the Cons to see if it helps the bad leg cramps that I have been getting for the past few months.

Week 34, Day 3

Deadlift

202/5, 243/4, 283/3, 293/2, 313/1, 338/1, 343/1, 283/3,3,3

Stiff Legged Deadlift

253/8 (overhand grip)

Barbell Shrugs

313/5, 163/20

313 was solid; 163 was easy.

Chins

8,8,8

Barbell Curls

83/8,8

* Good workout.