Pull Ups 3 2 1
Squat 1x5 @165, 1x3 @165, 1x2 @165, 3x3@165
felt like shittt

march 1

Squat 5x5 @165
Pull Ups 3 1 2 3 plus 3 negatives

February 26

BW Pull ups 3 2 3
BW Dips 8 8 8
Squat 1x5 @135, 5x5 @155
Ran into scott and luke at the gym

Feb 23

Pull Ups 3 1 3
Dips 3x8
Squat 1x5 @135 4x5 @145

I was super tired, i did this at midnight and wasn't feeling well

Today I was thinking I could get stronger if I envisioned myself like a really strong animal. The strongest I could think of is a whale. I mean their hearts are bigger than the circuit room. How could they not be strong. To pump myself up, I tried singing whale songs between sets, but people didn't enjoy me going MRUUUUUUUUUUU UUU UUUUU UUUUUU really loudly. I bet they would think differently if they were looking at a super strong WHALE!


This cat is trying to be a super strong whale, but it's not really. It's just fat.

CLAY THIS IS WHERE THE TITLE GOES. YOU CAN PUT TEXT HERE TO LET PEOPLE KNOW WHAT DAY IT WAS

HI MY NAME IS CLAY AND I LIKE TO TYPE LONG SENTENCES ABOUT WHAT I DID IN THE WORKOUT.


Pull ups 3 3 2 1
Dips 10 7 4
Squat 5x5 @135
Dragon Flags


I REALLY ENJOYED TODAY'S WORKOUT. IT WAS FUN AND INVIGORATING.

THIS IS A PICTURE OF A CAT TRYING TO LIFT WEIGHTS:


THAT CAT IS FUNNY BECAUSE IT CAN'T REALLY LIFT WEIGHTS. MOSTLY BECAUSE IT HAS NO THUMBS AND WOULD HAVE TO USE A THUMBLESS GRIP, WHICH IT SHOULDN'T BECAUSE IT'S NOT SAFE.

Squat 1x2+f @215, 1x2 @205, 1x2 @185

Good Morning Off Pins (level 9) 1x2+f @185, 2x10 @135
Band Resisted Deadlift (reds) 4x3 @135 moved stance in, groin closer to bar
Band Resisted Hyper extensions (greens) 3x15 alt. w/ Band Pull Throughs (green) 3x10
Band Resisted Abs on GHR (greens) 3x8

Squat- 1x3 @205, 1x3 @215, not 210....
Squat Band Lightened (purples)- 2x2 @275, 1x2 @315, 1xf @315 (hips)
1x10 step ups
2x8 Depth Jumps
3x1 Dragon Flag Negatives

Deadlift 1x5 @274, 1x1 @219, 1x1 @249
Deadlift Band Resisted (one strap of green) 3x3 @111
Good Mornings off pins 2x5 @155, 2x3 @185
Dragon Flags 1x negative
Reverse sit ups 3x10

Cable Rows: 1x8 @120, 1x8 @170, 1x8 @160, 1x8 @150, 1x8 @140, 1x8 @150
Pull ups: fucked around with them
Band Pull Aparts (purples): 4x12
Standing Barbell Curl 3x4ish @70

jan 18

Squat- 1x3 @205, 1x1 @215
Band Lightened Squats (greens) - 1x2 @315, 2x3 @365??
Squat Walk Outs (10 seconds)- 315, 405, 405, 405

Jan 13

Bench Press 1x3 @185, 1x3 @195**, 1x1 @205, 1xf @215
Band Lightened Bench Press 1x4 @225, 1x4 @245, 1xf @275
Bench off Pins worked up to 1x3 @225, 1x5 @205, 1x5 @185
Rope Extensions 1x15 @120, 1x4@ 150, 1x15 @100

Jan 11

Squat- 2x3 @185, 1x1 @205, 1x1 @215
Band-Lightened (Purple) Squats- 1xmg @315, 1x2 @315, 1x2 @345
Leg Press 3x3 @270
Dragon Flags 2x3

Jan 09 2010

OHP-- 1x5 @100, 3x3 @115
Speed Bench (All with Red Bands Resisting)-- 3x3 @65. 3x3 @85, 6x3 @95
Incline Skull Crushers-- Work up to 1x8 @75
Rope Triceps Extensions-- 1x8 @100, 1x4 @150, 1x2 @150
Upper Row-- 3x8 @180

Jan 07 2010
Semi-Sumo Deadlift-- 1x5 @263
Good Mornings off Pins-- 1x5 @95, 1x5 @135, 3x5 @185
Dragon Flags Negatives-- 6x1

Jan 06 2010
Bench Press. Lots of xf

jan 02

Bench 1x12 @95, 1x6 @115, 1x4 @135, 1x2 @185, 1x1 @205

dec 31

Press- 3x5 @95
Lateral Raise 3x5 @20
Rear Delt Rows 3x5 @145
Ive gotten weaker

dec 27

Warm up Pull Ups 4/3/2/1
DB Shrugs- tried all sorts of weights, standing/sitting, just couldn't find something that felt right.
DB Rows 1x10 @40, 1x10 @50, 1x10 @60




dec 24
semi-sumo deadlift 1x5 @255 + other things

dec 19

Warm Up Pull ups 1x3
Warm Up Face Pulls 1x10 @15, 1x10 @30, 1x10 @45
Bench Press 1x5 @185**, 2x3 @195**, 1x1 @210** all w/ commands
BW Dips 3 sets of 6.

dec 18

Warm up Pull ups 3x3
Semi-Sumo Deadlift 1x5 @135, 1x5 @165, 1x5 @195, 1x5 @225, 1x1+f @255, 1x1 @255
first time i tried these. they felt good, much better than standard dead lifts.