Back home till the 28th of June. Here's yesterday:

Monday (6/02): Upper Body Dynamic:

Flat db press (max reps): 70lbs 20, 18, 12
Incline bb close grip: 115lbs 3x8
Pull Ups: BW 10, 10, 8
Db seated press: 40lbs x 12, 50lbs x 8, 8

Tuesday (6/03): Lower Body Max:

Deadlift: 225x5, 245x5, 275x5, 295x5, 315x5
Parallel Box Squat: 205 3x8
Single Leg Explosive step down: 10lb dbs, 2x8
Standing Rope Crunch: 80 3x12

Wednesday (6/04): Rest Day


Thursday (6/05): Upper Body Max Effort:

Bb bench press: 185 x 5, 195 x 5, 205 x 5, 215 x 5, 225 x 5
Incline db press: 70lb db x 10, 9, 8
Bent Over Row: 135 x 12, 12, 12
Bent Over db fly: 15lb x 10, 10

Saturday (6/07): Olympic Lifts

Warm up with overhead squat work, decreasing size swiss balls for depth

C&J from floor: 115 x 2, 125 x 2, 135 x 2 .... was gonna work my way up to about 185 or so but I got yelled at by the monitor and had to rack my weights. I improvised...

Single Arm Db Snatches: 50 x 5, 65 x 5, 70 x 5, 85 x 3 (fail with left arm)

Saturday (6/07): Olympic Lifts

Warm up with overhead squat work, decreasing size swiss balls for depth

C&J from floor: 115 x 2, 125 x 2, 135 x 2 .... was gonna work my way up to about 185 or so but I got yelled at by the monitor and had to rack my weights. I improvised...

Single Arm Db Snatches: 50 x 5, 65 x 5, 70 x 5, 85 x 3 (fail with left arm)

Monday (6/09): Upper Body Dynamic:

Flat db Press (max reps): 70lb x 21, 15, 10
Incline bb close grip: 125 x 10, 10, 9
Pull Ups: BW 8, 8, 8, 8
Db seated press: 45lb x 10, 10, 5 (wtf)
EZ-bar preacher curls: 10s x 10, 20s x 8, 8

Tuesday (6/10): Lower Body:

Parallel Box Squat: 205 x 5, 225 x 5, 245 x 5, 265 x 5
RDL: 245 8, 8, 8, 8
Single Leg Explosive Stepdown: 10lb dbs 3 x 8
Standing Rope Crunch: 90 3 x 12

Compare to tuesday (5/13):
Parallel box squat : 185 x 5, 205 x 5, 225 x 5, 245 x 5, 265 x 3
RDL: 225x8, 245 for 3x8
Single Leg Explosive Stepdown: BW 3 x 8

Wednesday (6/11): Rest Day

Helping guy over at the church move stuff and throw things into a dumpster, maybe I'll get to move some heavy stuff.

k i'm gonna go ahead and call that strongman training....

Thursday (6/12): Upper Body Max Effort

Bb Bench Press: 185 x 5, 205 x 5, 215 x 5, 225 x 6 (extra rep!)
Incline db press: 70lb db x 10, 9, 9
Bent Over Row: 155 x 12, 10 135 x 12, 12
Bent Over db fly: 12lb x 12, 12

I was psyched about getting the extra rep on the bench, it was a push but still a clean rep. Hoping maybe to shoot for 235 x 3 next time?

Left shoulder/delt felt kinda funny on the incline presses, hope that doesn't mean anything.

REALLY felt the rows in my lats. This is a first, this was the first time i tried to up the weight, and dang it was tough but I'll shoot for 145 for 4x12 next time i think.

Saturday was supposed to be Oly lifts but I fucked up. No excuses. I'm just an ass.

K so tomorrow I'll start logging my meals too, i've actually been eating fairly clean thus far, but this'll really help to keep me on track.

Monday (6/16): Upper Body Repetition:

Flat db Press (max reps): 70lb x 23, 8, 7 (actually rested for only 60 seconds between sets this time..... dang that's a bitch)
Incline bb close grip: 135 x 6, 5, 5, 5
Pull Ups: BW 9, 9, 8, 7
Db seated press: 40lb x 12, 12, 10
Db preacher curls: 20lb x 10, 8, 8

Got my sets right this time, tried to up the weight too. Got two extra reps on my first set of db presses, if i can keep upping the reps that'd be great. Triceps are usually fried by the time i get to close grips so these are really tough. Oh well it'll get up there. I started doing the seated presses without a back, makes 'em a lot harder.

I'll post today's diet later tonight.

Ok! So here's today's diet log:

10:00 AM: 6 whole eggs, slice white toast, 12 oz tea (no sugar)
1:30 PM: Tuna fish sandwich (whole can tuna, 2-3 tbsps mayonnaise, 2 slices Trader Joe Fiber bread) 20 oz 1% milk
4:30 PM: Pre -Workout: Powerbar, Essential Vitamin Water
6:00 PM: Post Workout: Protein Shake (12 oz 1% milk, 2 scoops whey, 1 cup blueberries, 5 oz Fage Yogurt)
7:15 PM: Pork Rib, brown rice, salad (romaine lettuce, cherry tomatoes, cucumbers)
9:30 PM: Pork Rib, brown rice
11:30 PM: 5 oz Fage Yogurt, 1 cup blueberries

Tuesday (6/17): Lower Body Max:

Deadlift: 225x5, 245x5, 275x5, 315x5 (feeling a little lighter, I'll step it up at the next session)
Parallel Box Squat: 205 x 8, 8, 215 x 8
Single Leg Explosive step down: 10lb dbs, 3x8
Standing Rope Crunch: 100 3x12

My grip started to give out on the last set of deads, I need to buy some chalk. The box squats are feeling a lot easier, expect to really up the weight over the next two weeks. Four sets is a lot for the step downs, so I'll up the weight to fifteens next week.

Diet still to come.

12:30 PM: 6 eggs, 1 slice wheat toast, tea
2:30 PM: Tuna fish sandwich, 20 oz 1% milk
5:00 PM: Pork Rib, brown rice, 20 oz 1% milk
6:30 PM: (Post-workout) Protein shake -- 1 1/2 scoops whey, 8 oz milk, 1/2 cup blueberries
7:00 PM: 6 oz steak, gorgonzola ravioli
10:30 PM: 5 oz chicken breast in garlic, soy sauce, sesame oil and canola oil, two small tomatoes, one stalk celery
12:15 PM: 1 cup fat free cottage cheese, 2 handfuls walnuts

Good eating day even though I slept through my alarm.

Boo yah.

Oh yeah, add another 20 oz of skim milk in there, had it to drink with the chicken

Wednesday (6/18): Rest Day

1:00 PM: 6 eggs, 1 slice fiber toast, 2 sausage patties, 20 oz skim milk
2:30 PM: 1 Navel orange, beef jerky, handful walnuts
4:30 PM: Healthier Tuna sandwich! (2 leaves romaine lettuce, 2 tbsps mayonnaise, 1 stalk celery, salt, pepper, Frank's Red Hot Sauce) and 20 oz skim milk
6:00 PM: Protein shake (12 oz skim milk, 2 scoops whey, 1 banana, 1 cup blueberries, 2 tbsps peanut butter, 1/2 cup Fage yogurt)
11:30 PM: 2 braised short ribs, romaine lettuce, oil and vinegar, 20 oz skim milk
1:30 AM: 1 cup fat free cottage cheese, 2 handfuls walnuts, 6 fish oil caps

and ahh btw there's a can of tuna in that sandwich.... i knew i forgot something

Oh yeah! It might separate after a while if you leave it out, but fresh out of the blender it's great.

Thursday (6/12): Upper Body Max Effort

Bb Bench Press: 185 x 5, 205 x 5, 225 x 5, 235 x 3
Incline db press: 70lb db x 10, 10, 8, 8
Chest Supported Row: 90lb x 12, 12, 12, 12
Bent Over db fly: 12lb x 12, 12

235 on the bench felt good for three, shoot for five next week.

and thursday's diet log!:

1:30 PM: 6 eggs, 2 sausage patties, 1 slice fiber toast, 20 oz skim milk
4:00 PM: 1 can tuna, 2 leaves romaine lettuce, 1 stalk celery 2 tbsps mayonnaise, 1 can diet coke
6:30 PM: Protein Shake (12 oz skim milk, 2 scoops whey, 1/2 cup blueberries)
7:30 PM: Assorted Hibachi style steak, chicken, shrimp, veggies and noodles.
10:30 PM: Leftover chicken and shrimp, 20 oz skim milk
12:00 AM: 1 cup Fage, 1/2 cup blueberries, some ground flaxseed

So this weekend's eating was pretty terrible, I basically ate like my boy ALo just without doing the ubercardio and bjj. Lotta chinese food, lotta carbs, not so much frequent protein and greens....

Basically the only anabolic thing I did this weekend was see the new hulk movie. Awesome, go see it. Got some good breakfasts in, but messed up my eye too leavin my contacts in overnight.

Pushing training back a day, so tues wed sat split instead for the week. Updates tomorrow.