12/16/09 - 12/31/09

12/16: Upper Body PUSH
12/17: Rest
12/18: Total Body
12/19: Rest
12/20: Rest
12/21: Upper Body PULL

12/22: Legs
Hit my personal record: 310lbs

12/23: Upper Body PUSH
12/24: Rest
12/25: P90X+ Total Body Plus
12/26: Rest
12/27: Rest
12/28: P90X Chest & Back
12/29: Squats, Front Squats, and Box Jumps
12/30: P90X Shoulders & Arms
12/31: Rest

12/15/09

Legs

• Squats 6x5 (205, 225, 230, 235, 240, 245)

Got 4 reps with 245. Still, only 2 weeks ago this was my 1RM.

Based on the weight/reps @ 240 and 245, I should be able to do 280-285 IRM. That will be the goal this Friday

Primal Diet: 75-80%

12/14/09

Upper Body PULL
10 rep range again this week. Bodyweight (BW) is rising steadily - now up to 187 (188 with the extra sweatshirt). Rest between sets was 90 seconds

• Pull-ups 5x10 (BW 188)
  
• Hanging Rows 3x10 (BW 187)
  
• Seated Row 2x10 (100)
• TG Lower Back 2x10 (100)
• TG Vertical Traction 3x10 (110)
• TG Upper Back 2x10 (75)
• Curl 2x10 (55) - outside grip on curl bar
  

Diet: Good, 75-80% Primal

11/12/09 - 11/13/09

Rest Days

12/11/09

Total Body

• Squat 2x5 (205, 225), 1x3 (245), 3x1 (265, 270, 275)
  
• Hanging Rows 6x10 (BW 186)
  
• Dips 6x10 (BW 186)

Squat with 275lbs is my new 1RM Personal Record (PR) - woohoo!

I then did DB Presses 3x10 (25, 30, 35)


Primal Diet: spot on!

12/10/09

Rest Day

12/09/09

Upper Body PUSH

• Bench Press 5x10 (115, 120, 125, 130, 130)
  
• DB Press 4x10 (30, 35, 35, 35)
  
• DB Shrugs 3x10 (75)
  
• Tricep Push-downs 3x10 (110, 120, 130)
  

3rd set of bench was 9 reps, 4th set of bench was 8 reps, 5th set of bench was 7 reps

2nd set of Press was 6 + 4 Push Presses, 3rd set of Press was 7 + 3 Push Presses, 4th set of Press was 5 + 5 Push Presses


Primal Diet: Great all day

12/08/09

Legs

• Pause Squat 3x5 (175, 195, 195)
  
• Squat 2x5 (215, 225)
  
• Squat 2x10 (175, 185)
  
• Pause Squat 2x10 (145, 145)

Was going to do 4-5 sets of Front Squats, but it was killing my wrist, so I did 2 additional sets of squats and pause squats to finish it up.

On Friday I plan on beating my 1RM record (255) since coming back - I'll be shooting for 260 or maybe even 265

Primal Diet: dead on!

12/07/09

Upper Body PULL
I decided to keep everything in the 8-10 rep range again this week. Bodyweight (BW) is up to 185 (186 with the extra sweatshirt). Rest between sets was 90 seconds

• Pull-ups 3x8 (BW 186)
  
• Chin-ups 2x8 (BW 186)
  
• Hanging Rows 3x10 (BW 185)
  
• Seated Row 2x10 (90)
• TG Lower Back 2x10 (90)
• TG Vertical Traction 3x10 (100)
• TG Upper Back 2x10 (70)
• Curl 3x10 (55) - outside/inside/outside grip on curl bar
  

Diet: Very Good, 85-90% Primal

12/05/09 - 12/06/09

Rest Days

Crappy Diet Days

12/04/09

Total Body

Today was a beatdown from HELL, something I had not done in a loooooong time!

Total Body Warm-up

Metabolic Pairings (2 rounds of each):

• Squats x5 (185)
  
• Manmakers x5 (20 DB's)
  

• Power Cleans from the deck x5 (95)
  
• 20" Box Jumps x15

The Bear 2x5 (75)

DB Bear Complexes 5 rounds (25 DB's)

The weights used for each exercise is lower than usual so that form will not break down and due to the short rest intervals and lack thereof in places

Specific details on these routines can be found Here


Primal Diet: Great all day, but I know I'll be indulging in a few QCB's later this evening

12/03/09

Rest Day

12/02/09

Upper Body PUSH

• Bench Press 4x10 (105, 115, 115, 115)
  
• Press 4x10 (65, 75, 85, 85)
  
• DB Shrugs 3x10 (55, 65, 75)
  
• Tricep Push-downs 2x10 (110, 120)
  

3rd set of Press was 7 + 3 Push Presses
4th set of Press was 5 + 5 Push Presses

Primal Diet: Great all day, but I had 2 Troegs Mad Elf Ales as a nightcap

12/01/09

Legs

• Squat 5x10 (175, 175, 180, 185, 185)
• Deadlift 5x5 (145)

I went in the 10 rep range with only 90 seconds rest between sets to change it up, since each body part was hit hard 3x last week. Totally different feel; legs were on fire and were super-pumped.

On the 4th set of squats, I felt a pain in my left outer quad. On the 5th set, I stopped at 8 reps due to pain. It was nothing too bad, but I did not want to push it. It's fine now.

Kept it light on deads to test the waters, and due to the quad. I was not sure how my lower back would respond. So far so good :D

Next week I'll go back to 5x5's since each body part will only be hit 2x

Primal Diet: was tight all day, but I had a very small slice of homemade pie at 7pm. Still, a pretty solid day.

I was in the mood to celebrate a significant event in my life today with a high alcohol craft brew, but I refrained :D