thanks 4lex

log clean and press-
logX4
logX2

axle cleans-(weight doesnt include bar)
60kgX4 NEW PR
55kgXFailure
50kgXFailure

close grip bench press-
185X6 NEW PR
165X Failure
150X Failure

Calves*Seated*

db Curls-alternating
65'sXFailure

db Strict bent over curls- Very slow-long squeeze at top-
35X9 (left arm)
30XFailure

seated laterals-med delts-VERY SLOW/strict,holding at the top
25'sX5
20'sXFailure
15'sX failure
12'sXfailure

cardio-8 min-heart rate 180-190

farmers hold-(weight is PER HAND and doesnt include the weight of implements)

240X28sec NEW PR

*including the implements, its around 252-54 a hand i believe, so im pretty excited about that. I think im going to back off fr a while though and stay at this weight until after march. Then I'll work on 275.

weighted dips-
45X5
90X5
115X7
100X Failure
70Xfailure




weighted WIDE grip pullups- pinkies on black part
65X9 NEW PR
60Xfailure
50Xfailure

I skipped Calves today b/c of my work schedule *

machine rows-
210X10
190Xfailure
170Xfailure

Front Hold-
35X37sec NEW PR
25X47sec

Looking good Brad!!

thanks tony

Farmers carry--(weight is PER HAND and doesnt include the weight of implements) 120ft, turns at 30ft

90X?
160X35
150X40 sec(i messed up the turns lol)

18 inch deadlift-
135X3
225X3
315X1
445X5 NEW PR

tire flip simulator
135X8
180X4

seated good mornings-
135X5
205X7 NEW PR
185XF
165Xf

Ab machine-
160X7 NEW PR
145Xfailure
130Xfailure

log clean and press-
logX4
log+20X1 NEW PR

axle cleans-(weight doesnt include bar)
60kgX4
50XF
40XF

close grip bench press-
185X9 NEW PR
165X Failure
150X Failure

Donkey calves*

db Curls-alternating
65'sXFailure

db Strict bent over curls- Very slow-long squeeze at top-
35X9 (left arm)
30XFailure

seated laterals-med delts-VERY SLOW/strict,holding at the top
20'sX11 NEW PR
15'sX failure
12'sXfailure

cardio-8 min-heart rate 180-190

farmers hold-(weight is PER HAND and doesnt include the weight of implements)

230X45 sec

weighted dips-
45X5
90X5
125X6 NEW PR
105X Failure
95Xfailure




weighted WIDE grip pullups- pinkies on black part
70X8 NEW PR
65Xfailure
60Xfailure

Calves*

machine rows-
220X8 NEW PR
200Xfailure
180Xfailure

Front Hold-
35X37sec
25X50sec NEW PR
25X38sec

Farmers carry--(weight is PER HAND and doesnt include the weight of implements) 120ft, turns at 30ft
90x?
140x25
160x29.8 NEW PR

18 INCH DEAD-
315X2
435X5

** at this point, The jackass "strength and conditioning coach" for the football team brings about 25 recruits in and talks to them about the bullshit program he's going to have them on for 45 minutes. I lost the desire to lift because he took SO LONG talking about NOTHING**

ab machine-
160X8 NEW PR
145Xfailure

Calves-Donkey*

*I really wish i couldve gotten my workout done so i could come see the january challenge. Oh well, hope everyone did great.*

log clean and press-
logX5 NEW PR
log+20X1

close grip bench press-
190X5 NEW PR
170X Failure
150X Failure

2.5inch thick db clean and press-(weight doesnt include db)
40X9 (R)(L)
50X9 (R)(L)
55X5 (R)(L) NEW PR


Donkey calves for time (very strict form)
445X74 sec
400X67 sec
380X62 sec
(short rest inbetween sets)

db Curls-alternating
65'sXFailure

db Strict bent over curls- Very slow-long squeeze at top-
35XFailure (left arm)
25XFailure

seated laterals-med delts-VERY SLOW/strict,holding at the top
20'sX Failure
15'sX failure
12'sX failure

cardio-7 min-heart rate 180-190

today-

farmers hold-(weight is PER HAND and doesnt include the weight of implements)

230X64 sec NEW PR! *I wish i could say i had more in me, but that was absolutely the longest i could hold it for.*

weighted dips-
45X5
90X5
115X8 NEW PR
105XF
75XF

weighted WIDE grip pullups- pinkies on black part
70X9 NEW PR
65Xfailure
45Xfailure

Calves*

machine rows-
225X8 NEW PR
200Xfailure
175Xfailure

forward Sled drag- *rubber floor*
80X50ft
80X50
180X50
180X50 All sets extremely light

cardio-7 min-heart rate 180-190

Temperature- 72*

Farmers carry--(weight is PER HAND and doesnt include the weight of implements) 120ft, turns at 30ft

90X?
160X28.2sec NEW PR
150X?

18 inch deadlift-
135X3
225X3
315X1
445X6 NEW PR

tire flip simulator
135X8
180X9 NEW PR
225X2 NEW PR

seated good mornings-
135X5
205X10 NEW PR
185XF
165Xf

Ab machine-
160X9 NEW PR
145Xfailure
130Xfailure

** The whole workout was a drag. I skipped squats and honestly didnt even feel like lifting today**

log clean and press-
logX2
log+25X1 NEW PR
log+20X1

close grip bench-
190X6 NEW PR (almost got 7)
170XFailure
145XFailure

2.5inch thick db clean and press-(weight doesnt include db)
40X9 (R)(L)
55X9 (R)(L) NEW PR
60X5 (R)(L) NEW PR

Calves*donkey*

db Curls-alternating
65'sXFailure

db Strict bent over curls- Very slow-long squeeze at top-
35X10 (left arm) NEW PR
30XFailure

standing laterals-med delts-VERY SLOW/strict,holding at the top
20'sXFailure
15'sX failure
12'sXfailure

yesterday- **went down to visit my gf this weekend at college. Brought my farmers. The btiches wouldnt let me use them. No chalk either, limited equipment. I was pissed. Anyway, this is what i did.**

Weighted dips-
115X8
100XF
80XF

Wide grip weighted pull ups-
75X10 NEW PR
65XF
45XF

Standing calf Raises-Very slow-squeeze at top-
StackX1min6 sec
StackX48 sec
StackX41 sec

today-

Farmers carry--(weight is PER HAND and doesnt include the weight of implements) 120ft, turns at 30ft

90X?
170X31 sec NEW PR
140X25 sec

18 inch deadlift-
135X3
225X3
315X1
445X7 NEW PR

tire flip simulator
135X8
180X9


seated good mornings-
135X5
205X13 NEW PR
185XF
165Xf

Ab machine-
165X9 NEW PR
145Xfailure
130Xfailure

**Solid. I think I have one more serving of Gakic hardcore, but I ordered more. So im going to take a week off from it, keep logging, and resume in about a week and log 16 more workouts.**

log clean and press-
logX2
log+5X4 NEW PR
log+30X0


close grip bench-
190X7 NEW PR
170XFailure
145XFailure

2.5inch thick db clean and press-(weight doesnt include db)
40X9 (R)(L)
60X9 (R)(L) NEW PR
75X1 (L)
75X3 (R) NEW PR

Calves*donkey*

db Curls-alternating
65'sXFailure

db Strict bent over curls- Very slow-long squeeze at top-
35X10 (left arm)
30XFailure

standing laterals-med delts-VERY SLOW/strict,holding at the top
20'sXFailure
15'sX failure
12'sXfailure

cardio-8 min-heart rate 180-190

today-

farmers hold-(weight is PER HAND and doesnt include the weight of implements)

250X35sec NEW PR...im happy

weighted dips-
45X5
90X5
120X7 NEW PR
110XF
100XF

weighted WIDE grip pullups- pinkies on black part
80X7 NEW PR
65Xfailure
45Xfailure

Calves*

machine rows-
220X9
200Xfailure
175Xfailure

front hold-
35X37sec
25X48sec
35XF
25XF

8 min of intense cardio*