Two-pack and some chocolate-covered raisins

A: Close-grip bench press 60x8x8
B1: Seated chest fly machine L2x8x12
B2: Lat pulldown cable machine 45x8x12
C1: Row L4x8x12
C2: Tricep pulldown L2.5x8x12
D: Cable twist 6×12 each side

A: Bench press 65x10x6
B1: Delt machine 45x8x10
B2: Reverse shrug 35x8x12
C1: Tricep extemsion 10x8x10
C2: Bicep curls 10x8x12
D1: Shoulder press 15x8x10
D2: Pull aparts 8×8
Core

Made the 148 lb. squat without a problem. I seem to have broken through that problem I was having with the 143 lb. squat. I just had to learn that it’s okay to feel like you are falling forward. You just need to keep your head up and not give up.

I’m at the 88 lb. bench right now, and we did not try to go higher. I know that the jump to 90+ lb. will be major. It’s so hard to gain upper body strength.

I failed at the 192 lb. deadlift. This is my first deadlift failure, and it was very strange. I swooped down to pick it up and it just didn’t budge. John said the powerlifters say that it’s like it is nailed to the floor. I told him that I was worried that I wasn’t working the deadlift enough since I didn’t do any during my exercise week, and he told me to start doing deadlifts with small plates – so I have to work harder to get it off the floor.

I’m not too sad about the deadlift since I made that big squat.

Warmup 30 hypers

A: Squats 115x4x5; 105x1x5 pause
B: Stiff-legged deadlift 120x5x5
C: Leg press 170x5x5
D: Reverse hypers 90x5x5
E: 18″ step ups 30x5x5

Warm up: Cable crunches

A: Close-grip press 65x5x5
B: Pulldowns Level 7x5x5
C: Preacher curls 40x5x5
D: Pushdowns Level 6x5x5
E: DB pec flys 25sx5x5
F: One-arm rows 35x5x5
G: Alternating Arnolds 17.5x5x5
H: BB shrugs 95x5x5

A: Pushups 1×15, 2×20
B: Pulldowns Level 7x4x5
C: Pushdowns Level 6x5x5
D: Pullthroughs 70lbsx5x15
E: DB Pec flys 25sx5x5
F: Alternating bicep curls 20sx1x5; 17.5sx4x5
G: Alternating Arnolds 15sx5x5

A1: Pull ups 5 x 1
A2: Squat with leg on bench with 30 lbs. 5 x 5

B1: Push press with 50 lbs. 5 x 5
B2: J-Lo squats 5 x 7 (each side)

C: Turkish getups 3 x 3 each side

60 sec. rest between each set

A1: Pullups 5 x1
A2: Single-leg lunge with one leg on bench 5 x 5 with 30 lbs.

B1: One-leg deadlifts 5 x 5 with 50 lbs.
B2: Bench press 68-lb. bar

60 second rest between sets

C1: Side bends 5×3 with 35-lb db

Warm up: 5 min. row
Squats: 5 x 5 with 94.5-lbs.
Lunges: 3 x 8 with 32.5-lb. dbs
Calf raises: 3 x 8 with 45-lb. db
Leg lifts on tower: 3 x 16

Warm up: 5 min. row
Squats: 5 x 5 with 94.5-lbs.
Lunges: 5 x 5 with 32.5-lb. dbs
Deadlifts: 3 x 8 with 85 lbs.
Calf raises: 3 x 8 with 40-lb. db