Warm-ups
Work Sets (lbs/kg)
Squats
8@95/43.2
2×5@135/61.4
5@155/70.5
5@175/79.5
5@185/84.1
5@205/93.2
5@215/97.7
Bench Press
5@135/61.4
5@155/70.5
5×5@180/81.8
12@135/61.4
Barbell Rows
6@65/29.5
5×5@85/38.6

Warm-ups
Work Sets (lbs/kg)
Deadlifts
8@135/61.4
5×5@195/88.6
Seated Shoulder Press
5×5@95/43.2
Pullups
5,5,5,4,3

I upgraded the blog to 2.0.2 this morning so if you see any unusual behaviour would you please let me know. I’ve taken a quick glance through and things seem to be running as they should, but it was quick and I’m not confident that the installation went as smooth as I want it […]

Warm-ups
Worksets (lbs/kg)
Squats
8@135/61.4
5@155/70.5
5×5@190/86.4

Since there are quite a few readers of this blog who use the metric system I have been trying to include the metric equivalent. For awhile I was calculating out all of the weights that I lifted, but eventually got tired of that. So I set about writing a wordpress plugin that would automatically convert […]

Warm-ups
Work Sets (lbs/kg)
Squats
5@135/61.4
5@155/70.5
5@175/79.5
5@185/84.1
5@205/93.2
Bench Press
5×5@175/79.5
Rows
5×5@105/47.7
The mind was willing on the squats, but the body wasn’t. So I think I’m going to drop the squats on Wednesday or at least drop them down in weight or switch to front squats. The body just didn’t want to go as well and almost all reps were a real grind […]

Warm-ups
Worksets (lbs/kg)
Pullups – 4×5@BW, 3@BW
Seated Military Press (shoulder press?) – 5×5@85/38.6
Squat – 5×5@155/70.5
Deadlift – 5×5@185/84.1
I really surprised myself with the pull-ups. I’ve never done sets of pull-ups and I was envisioning being able to do 5 with the first set and then dropping off from there. So a big PR on this (about a […]

Warm-ups - Probably should have done more, but I really hadn’t planned on going to the gym. My wife wanted to go after I got home from work, which was nice.
Work Sets
Squats
2×5@135/61.4
5@155/70.5
5×5@185/84.1
Bench Press
5@135/61.4
5@155/70.5
5@185/84.1
5@195/88.6
5@200/90.9
Barbell Row
5@95/43.2
5@105/47.7
5@115/52.3
5@125/56.8
5@130/59.1
As I said above I wasn’t totally prepared to do this workout, but did it anyways. Started out conservatively […]

Warm-ups
Work Sets
Bench Press 8×3@125/56.8
Incline CG BP 4×6@145/65.9
Barbell Row 3×8@95/43.2
Cuban Press 5×8@15/6.8
A good workout today. But probably my last on Westside (for the time being). Yeah I know I just got started, but here’s my reasoning. Really the only reason that I did Westside is that it was suggested to me by someone […]

Warm-ups
Work Sets(lbs/kg)
Squats
2×5@95/43.2
5@115/52.3
8×2@145/65.9
2@205/93.2
1@215/97.7
Deadlift
10×1@185/84.1
Leg Curl
4×8@90/40.9 (just the plates that I added…not sure of the equipment weight)
Ab Cable Pulldowns
4×8@85/38.6
Squats were awesome today. Very explosive on all sets. It’s been almost 6 weeks since I’ve had heavier weights on my back so I was a bit nervous doing the 205 and 215 after what I had already […]