JR's Texas Log

[JRovinsky42]

This will be my first log on Stength Mill, and hopefully will serve to keep me on track. Some brief background, I have spent the past 6 months or so on Starting Strength, and have made some really great gains. Previously I was on some pretty rough gym program given to my by a "Personal Trainer", which was filled with high set mach. based excercises, no squatting, or even actual bench pressing to speak of. For this log I will be using the Texas Method, will vary things up from time to time and also will be doing some intervals(not HIIT) to provide some cardio training.

Weight/Height
5'8 210 Lbs (Started at 230 lbs 6 months ago on Starting Strength)

Supplements
Fish Oil
DS Lean Xtreme(4 capsules)(Have had better workouts since cutting cortisol levels)
Pre-workout- ECA stack(Bronkaid etc.)
Post-workout- Universal Torrent
Daily Multivitamin
6 Liters (at least) water per day

Workout: Texas Method
Personal Records- Italics

Workout #1- June 19,2008

Squat(+5 lbs)
135x1x10
185x1x5
230x5x5

Bench Press (+5 lbs)
135x1x10
185x5x5

Pendlay Row(+5 lbs)
145x5x5

Weighted Decline Situps
3x15x45 lbs

30 Min Elliptical Lvl 3 Intervals 110 Rates per minute(R.P.M)

Notes: Workout was draining, by the time I got to the rows my legs were shaking.


Workout #2- June 21, 2008

Squat
135x1x10
185x2x5

Standing Press (+5 lbs)
100x5x5

Lower Back Extensions
200 lbs-15
220 lbs-15
240 lbs-15

Ab Crunch Mach.
140 lbs-10
150 lbs-10
160 lbs-10

Ball Crunches
3x30xBW

Chinups
3x6xBW

30 Min Elliptical Lvl 3 Intervals 110 R.P.M

Notes: Not a stressful workout at all, still felt a little tired from previous workout, and for some reason felt weak in my shoulders which is why I lowered the weight drastically on the Standing Press, but will build up from this point.


Workout #3- June 23,2008

Squat
135x1x10
225x1x5
250x1x5

Bench Press
135x1x10
225x1x1
235x5x1

Deadlift
275x1x5
335x1x1

30 Min Elliptical Lvl 3 Intervals 110 R.P.M

Notes: Felt great after this workout, hit new personal records on all lifts, and was especially pleased with the deadlift. I attempted to go for 350 lbs on the deadlift to no avail but I will hit this in the near future. Two rest days to go.

[JRovinsky42]

Squat(+5 lbs)
135x1x10
185x1x5
235x5x5

Bench Press(+5 lbs)
190x5x5

Pendlay Rows(+5 lbs)
150x5x5

Ball Crunches
3x30xBW

30 Min Elliptical Intervals Lvl 3 110 R.P.M

Notes: Workout was a challange, squats seemed to get easier as I progressed through the 5x5, what was actually the hardest part was hitting all 5 reps on the rows with correct form. I did it, but it was a struggle, as I got the shaky arms and really my knees began to almost buckle, I think I may be running into some problems. Also starting Sunday I will begin a Activate Xtreme/Lean Xtreme cycle, with a cleaned up diet and will see how this works out as I know some people who have got good results from using this stack.

[JRovinsky42]

Updating this today as my laptop has been down for the past few days...gym also closed today so I just did some sprints outside.

Workout #5-June 28,2008

Squat
190x2x5

Standing Press(+5 lbs)
105x5x5

Lower Back Ext.
220-15
240-15
260-15

Ab Mach. Crunches
150-10
160-8
170-8

Ball Crunches
3x30xBW

Chinups
3x8xBW

30 Min Elliptical Lvl 3 Intervals 110 R.P.M.


Workout #6-June 30,2008

Squat
135x1x10
225x1x5
260x1x5

Bench Press
135x1x10
225x1x2
240x5x1

Deadlift
280x1x5
350x1x1

30 Min Elliptical Lvl 3 Intervals 110 R.P.M.


Workout #7-July 3,2008

Squat(+5 lbs)
135x1x10
185x1x5
240x5x5

Bench Press(+5 lbs)
195x5x5

Pendlay Rows(+5 lbs)
155x5x5

Ab Mach. Crunches
130-10
140-10
150-10

30 Min Elliptical Lvl 3 Intervals 110 R.P.M.

Notes: Due to gym being closed for the weekend will modify Monday's workout to put in Standing Overhead Press, as well as some Ab work. I have been taking Lean Xtreme/ Activate Xtreme stack (3 capsules Lean Xtreme, 6 Activate Xtreme spaced out evenly), to early to tell the effects but I have had some joint pain in my knees, elbows which I can attribute to the cortisol control, but have upped my water intake to 6 liters+ a day, which will hopefully negate having to take a joint supplement. Monday's workout should be hard adding in the Overhead Press as well as abs + cardio but hopefully two recovery days should put things back into balance. Also noticed some trouble on my last two sets of squats today, took 2 minutes+ to recover typically like to keep rest time around 1min 30 seconds, in the past if I went over this felt a lot weaker, but had to rest more today, as legs began to feel like jello.

[JRovinsky42]

Workout #8-July 7,2008

Squat
135x1x10
225x1x5
265x1x5

Bench Press
135x1x10
225x1x2
245x5x1

Deadlift
285x1x5
345x1x1

Standing Press(+5 lbs)
110x5x5

Ball Crunches
3x30xBW

Lower Back Ext.
240-15
260-15
280-15

30 Min Elliptical Lvl 3 Intervals 110 R.P.M.

Notes: Felt extremely week on the deadlift, was unable to even reach my previous personal record so dropped 5 lbs to 345. Squats were tough but manageable, and the joint pain I associated with Lean Xtreme has seemed to decrease drastically.


Workout #9-July 10,2008

Squat(+5)
135x1x10
225x1x5
245x5x5

Bench Press(+5)
135x1x10
200x5x5

Pendlay Row(+5)
160x8x3

Weighted Decline Situps
3x15x45 lbs.

30 Min Elliptical Lvl 3 Intervals 110 R.P.M.

Notes: Squats were tough, I usually like to keep around 1:30-3:00 rest intervals but took around 5 minutes to rest in order to complete the last two sets. I also ran into a similar problem with the bench press as I completely failed during my last set, and luckily was able to hit the 5th rep. I am attributing this possibly to terrible sleep/ long days at work the past few days but will see.

[JRovinsky42]

Workout #10- July 10,2008

Squat(+5 lbs)
135x1x10
185x1x5
225x1x3
245x5x5

Bench Press (+5 lbs)
135x1x10
200x5x5

Pendlay Row(+5 lbs)
160x8x3

Weighted Decline Situps
3x15x45 lbs

30 Min Elliptical Lvl 3 Intervals 110 Rates per minute(R.P.M)


Workout #11- July 12, 2008

Squat
135x1x10
200x2x5

Standing Press (+5 lbs)
115x5x5

Lower Back Extensions
200 lbs-20
220 lbs-20
240 lbs-20

Ab Crunch Mach.
160 lbs-10
170 lbs-8
180 lbs-8

Ball Crunches
3x30xBW

Chinups
3x10xBW

30 Min Elliptical Lvl 3 Intervals 110 R.P.M


Workout #12- July 14,2008

Squat
135x1x10
225x1x5
270x1x5

Bench Press
135x1x10
225x1x1
250x4x1

Deadlift
290x1x5
350x1x1

30 Min Elliptical Lvl 3 Intervals 110 R.P.M

Notes: New PR on Squats and Deadlift, failed completly on my last attempt of 250 on the Bench, spotter had to help me lift the bar off my chest, think I took too much rest(6 minutes), will try to hit 5x1 next week.


Workout #13- July 17,2008

Squat(+5 lbs)
135x1x10
185x1x5
225x1x3
250x5x5

Bench Press (+5 lbs)
135x1x10
205x5x5

Pendlay Row(+5 lbs)
165x8x3

Weighted Decline Situps
3x15x45 lbs

30 Min Elliptical Lvl 3 Intervals 110 Rates per minute(R.P.M)


Workout #14- July 19, 2008

Squat
135x1x10
200x2x5

Standing Press (+5 lbs)
120x5x5

Lower Back Extensions
220 lbs-20
240 lbs-20
260 lbs-20

Ab Crunch Mach.
120 lbs-10
130 lbs-10
140 lbs-10

Ball Crunches
3x30xBW

Chinups
3x11xBW

30 Min Elliptical Lvl 3 Intervals 110 R.P.M

[JRovinsky42]

Workout #15- July 21,2008

Squat
135x1x10
185x1x5
280x1x3

Bench Press
135x1x10
225x1x3
250x5x1

Deadlift
295x1x5
315x1x1

30 Min Elliptical Lvl 3 Intervals 110 Rates per minute(R.P.M)


Workout #16- July 24, 2008

Squat (+5 lbs)
135x1x10
185x1x5
255x5x5

Bench Press (+5 lbs)
135x1x10
210x5x5

Pendlay Row(+5 lbs)
145x5x5

Weighted Decline Situps
3x15x45 lbs

30 Min Elliptical Lvl 3 Intervals 110 R.P.M


Workout #17- July 26,2008

Squat
135x1x10
205x2x5

Standing Press(+5 lbs)
125x5x5

Lower Back Extension
240-20
260-20
280-20

Ab Mach
130-10
140-10
150-10

Ball Crunches
3x30xBW

Chinups
3x12xBW

30 Min Elliptical Lvl 3 Intervals 110 R.P.M


Workout #18- July 28,2008

Squat
135x1x10
185x1x5
275x1x5

Bench Press
135x1x10
225x1x3
235x5x1

Deadlift
300x1x5
355x1x1

30 Min Elliptical Lvl 3 Intervals 110 Rates per minute(R.P.M)

Notes: Squats were extremely tough, thought my legs were going to buckle, feel as though I will need to resent by 10% on Monday's workout, for some strange reason my benching ability was also dead today as well, I was unable to get my last weeks PR, and had to lower the weight. Strangely, however, I felt real strong on my deadlifts, and was able to hit a new PR.


Workout #19- July 31, 2008

Squat(+5 lbs)
135x1x10
185x1x5
235x5x5

Bench Press (+5 lbs)
135x1x10
215x5x5

Pendlay Rows(+5 lbs)
150x5x5

Weighted Decline Situps
3x15x45 lbs.

30 Min Elliptical Lvl 3 Intervals 110-115 R.P.M

Notes: Had to reset on the squat, attempted 260x5x5, and my legs felt like shit, was swimming today which I don't know couldve caused some fatigue, but felt good on all other excercises. Was surprised actually that I was able to get 215x5x5 with out much trouble.

[JRovinsky42]

Workout #20- August 02,2008

Squat
135x1x10
205x2x5

Standing Press(+5 lbs)
135x8x3

Lower Back Extension
260-20
280-20
290-20

Ab Mach
140-10
150-10
160-10

Ball Crunches
3x30xBW

Chinups
3x10xBW

30 Min Elliptical Lvl 3 Intervals 110 R.P.M


Workout #21- August 04,2008

Squat
135x1x10
185x1x5
225x1x5
300x1x1

Bench Press
135x1x10
225x1x3
235x1x1
245x1x1
260x1x1

Deadlift
305x1x5
335x1x1

30 Min Elliptical Lvl 3 Intervals 115 (R.P.M)

Notes: Think will do a 10% reset on my 5 rep maxes and work back up, as I have been feeling really shitty /sore etc. and think it would be wise to reset. I was also again hit with my strange deadlift problem as I was much stronger/able to lift more the previous week.

[JRovinsky42]

I have decided that I need to take a few days off then reset some of my lifts, squats/bench/deadlift, I feel fried and am starting to think I am pushing myself without making any real progress, which is why some weeks I am stronger than others, will post the workouts when I return from vacation, but I have been pleased with the strength gains I have made overall, just need a mental break I suppose.

[JRovinsky42]

Workout #22- August 11,2008

Squat
135x1x10
185x1x5
225x1x5
285x1x3

Bench Press
135x1x10
225x1x3
235x1x1
245x5x1

Deadlift
310x5x1
340x1x1


Workout #23- August 14, 2008

Squat (+5 lbs)
135x1x10
185x1x5
240x5x5

Bench Press (+5 lbs)
135x1x10
200x5x5

Pendlay Row(+5 lbs)
160x5x5

Weighted Decline Situps
3x15x45 lbs

30 Min Elliptical Lvl 3 Intervals 110 R.P.M

Notes: Lowered weight on my squats/bench, after my vacation felt really refreshed good workout.

[SHMENT]

how much time you rest between the sets on the first day of the week (high volume day)?

[JRovinsky42]

First to answer the above question, I usually rest 3 minutes or so between sets, I find I rest more when doing my rows, and have rested 5 minutes or so when working on my PR's for the bench press. I keep a stop watch with me so I do not exceed 5 minutes, as I have done so in the past and have actually felt worse.

Workout #24- August 16,2008

Squat
135x1x10
190x2x5

Standing Press
135x8x3

Lower Back Extensions
200-20
220-20
240-20

Ab Mach.
160-8
170-6
180-6

Ball Crunches
3x30xBW

Chinups
3x10xBW

30 Min Elliptical Lvl 3 Intervals 115 R.P.M


Workout #25- August 18, 2008

Squat
135x1x10
185x1x5
225x1x5
305x1x1

Bench Press
135x1x10
225x1x3
250x5x1


Deadlift
280x1x5
315x1x1
345x1x1

30 Min Elliptical Lvl 3 Intervals 115 R.P.M


Workout #26- August 21, 2008

Squat (+5 lbs)
135x1x10
185x1x5
245x5x5

Bench Press (+5 lbs)
135x1x10
205x5x5

Pendlay Row(+5 lbs)
165x5x5

Ball Crunches
3x30xBW

30 Min Elliptical Lvl 3 Intervals 115 R.P.M

[JRovinsky42]

Workout #27- August 25, 2008

Squat
135x1x10
185x1x5
225x1x5
260x1x5

Bench Press
135x1x10
225x1x3
255x1x1


Deadlift
280x1x5
315x1x1
355x1x1

30 Min Elliptical Lvl 3 Intervals 115 R.P.M

[JRovinsky42]

Workout #28- August 28,2008

Squat(+0)
135x1x10
185x1x5
225x1x5
250x5x5

Bench Press (+0)
135x1x10
225x1x1
210x5x5


Pendlay Row
170x8x3

Weighted Decline Situps
3x15x45lbs

30 min Elliptical Intervals Lvl 3 115 R.P.M.

Notes: Felt totally fried during squats/bench, had to squeeze workout in at night due to work and a night class.


Workout #29- August 30,2008

Squat
135x1x10
185x1x5
200x2x5

Standing Press
135x5x3
145x1x1

Lower Back Extension
240-20
260-20
280-20

Ab Machine
110-20
120-20
130-20

Ball Crunches
3x30xBW

Chinups
12x1xBW
6x1xBW

30 Min Ellipitcal Lvl 3 Intervals 115 R.P.M.


Workout #30- September 1,2008

Squat
135x1x10
185x1x5
225x1x5
260x1x5

Bench Press
135x1x10
225x1x1
245x1x1

Deadlift
290x1x5
320x1x1
365x1x1

Notes: Still feel like crap, the only thing I felt really strong in was deadlifts, hit a new PR, didn't even feel up to doing cardio, and am begining to believe I need a true 10% reset on Squats/Bench/Standing Press. I think my change in work schedule coupled with night classes has really thrown me for a loop, as I was used to working out during the afternoon after some decent sleep. I am going to resett everything except deadlifts, and work my way back up.

[JRovinsky42]

After two days of almost complete rest, in which I slept about 9 hrs a night I finally feel out of my really bad slump. Will hit the gym tomorrow night hard, I think I dodged a bullet by sleeping more and just taking some time to relax.

[JRovinsky42]

After an almost two week break in which I found out I had the flu, I returned to my regular workouts last week. So far have been highly succesful and have not changed much, just dropped some weight and working my way back up.


Workout #31- September 15, 2008

Squat (+5)
135x1x10
185x1x5
240x5x5

Bench Press(+5)
135x1x10
195x5x5

Pendlay Rows(+5)
155x5x5

Weighted Decline Situps
3x15x45lbs

30 Min Ellipitcal Lvl 3 Intervals 115 R.P.M.


Workout #32- September 17, 2008

Squat
135x1x10
195x2x5

Standing Press (+5)
135x8x3

Lower Back Extension
200-20
220-20
240-20

Ab Machine
100-15
120-15
140-15

Ball Crunches
3x30xBW

Chinups
3x10xBW

30 Min Ellipitcal Lvl 3 Intervals 115 R.P.M.


Workout #33- September 19, 2008

Squat
135x1x10
185x1x5
225x1x5
300x1x1

Bench Press
135x1x10
225x1x1
235x5x1

Deadlift
270x1x5
315x1x1
335x1x1

30 Min Ellipitcal Lvl 3 Intervals 115 R.P.M.


Workout #34- September 22, 2008

Squat (+5)
135x1x10
185x1x5
245x5x5

Bench Press(+5)
135x1x10
200x5x5

Pendlay Rows(+5)
160x5x5

Weighted Decline Situps
3x15x45lbs

30 Min Ellipitcal Lvl 3 Intervals 115 R.P.M.

Notes: Felt great today, bench was a breeze, the week and half or so off really has recharged me and I am looking forward to Friday's PR workout.

[Tor]

Hey JR,

I have a few questions for you, hope you don't mind: I can't tell by your notations if your heavy bench days are multiple singles or one set of 5. Also, what's been going on with your bodyweight during your log? It sounds like you were going to try losing weight. Is that correct? Are you actually dieting while doing the TM?

And finally, did you advance through the Starting Strength novice program as outlined by Rip? And if so, what were your final working sets for the core lifts at the end of the program?

Anyways, it looks like you're crushing it on the bench and deadlift, keep up the hard work.

Tor

[JRovinsky42]

Sorry if my writing is confusing I just try to get everything down as short/quick as possible because I am terrible of keeping track of numbers. For my Monday I do some single sets of 5 for warm-ups followed by my final set of 5x5, what I was doing initially was doing too many warm-up sets, which was messing with my recovery on my final 5x5 work set.

Bodyweight is something I needed to address as I have noticed something very strange, over the past two months or so overall all my lifts have been going up, I have noticed some decent size increases in my chest/things/upper back but my bodyweight has decreased. I am now down to 210, my lightest ever. Believe it or not last year I ballooned to 265, for 5'9 is just fat. My diet hasn't been the best due to work/ scheduling conflicts but I try to just watch my daily protein intake of about 200 g, and I am currently using a non-prohormone based test booster Testabolan with Lean Xtreme ( to control cortisol). To be honest with you I get asked if I have lost wake, told I look smaller, but my lifts have all gone up, especially my deadlift numbers, although I am a little stuck on my bench press stats.

Rippetoe: I did his program as written with a little more cardio than he would prob. recommend for about a year and a half( I spent the other half messing around with some program that really was almost a hybrid bodybuilding split with a 5x5 that someone made up for me). In between I tried Starr's 5x5 but I just found it to be to damn boring. During the programI had to reset three times but my final lifts were (from my old log which I can no longer find on bodybuilding.com).

Bench- Start- 135 Finish- 215 (My current 1 rep max is 255)
Squat- Start- 105 Finish- 225 (My current 1 rep max is 305 although some weeks my legs feel fried)
Deadlift- Start 135 Finish- 250 (My current 1 rep max is 365)
Standing Press- Start 65 Finish-115 (My current 3 rep max is 135 kind of stuck at that)

I hope this helps, I must say his program really fixed my problems/set my mind set in the right direction. I can not tell you the last time I attempted to do a barbell curl but I really just want to get stronger, build up decent enough endurance.

Any questions contact me or you can get at me on aim: Reevolutionj2005

[Tor]

Hey JR,

Thanks for the response, I really appreciate it. I just finished my first week of TM and I'm trying to adjust my expectations/stay on the right track, so first hand info like yours is invaluable.

Not sure if your final numbers for SS were your 1 rep maxes, or your max weights for the 3x5, but if they were 1 rep maxes and you are where you say you are now, then you are fucking crushing it, man, seriously. Up 40 lbs in bench, 80 lbs. in squat, 115 lbs. in deadlift? Fucking a, sweet. Did you make those jumps on the Texas Method, and how long did it take?

Still a couple of clarifications: still not sure what's going on with your bench. For example, on Workout #33 you have as your final bench set "235x5x1". Does that mean you unracked the weight, pressed it 5 times and then racked it again? Or that you unracked the weight, pressed it once, racked it, then repeated this 4 more times? Out of curiosity, why do you use a different amount on Bench than on Squat or Deadlift, where it looks like you exclusively do 1 heavy single on your TM Friday?

In regards to the weight loss, that's impressive. I've heard of novices doing what you describe, losing weight while getting stronger, but never of intermediates and not with the kind of success you've been exhibiting. Right on. You mentioned the Testabolan a couple of times, and I'd be curious what you think it's doing for you that red meat wouldn't.

An idea I had: it sounds like you're down to a body weight now where skin-fat calipers might be useful, if fat loss is a priority to you. At 265, they might not have worked so well, but they should give you pretty consistent readings up to, say 20% body fat. I've found them to be amazingly consistent in their readings (within a 1/4 of a % on a day to day basis) and it can really help to let you know if the weight you're losing or gaining is fat/muscle or some combination.

peace,
Tor

[JRovinsky42]

Workout #35- September 24, 2008

Squat
135x1x10
200x2x5

Standing Press
145x1x1

Lower Back Extensions
240-20
260-20
280-20

Ab Mach
120-15
140-15
160-15

Ball Crunches
3x30xBW

Chinups
3x11xBW

30 min Elliptical Lvl 3 Intervals 115 R.P.M.


Workout #36- September 26, 2008

Squat
135x1x10
185x1x5
225x1x5
260x1x5

Bench Press
135x1x10
225x1x2
240x5x1

Deadlift
275x1x5
320x1x1
340x1x1

30 Min. Ellipitcal Lvl 3 Intervals 110 R.P.M.


Workout #37- September 28, 2008

Squat (+5)
135x1x10
185x1x5
225x1x5
250x5x5

Bench Press(+5)
135x1x10
205x5x5

Pendlay Row(+5)
165x5x5

Weighted Decline Situps#5
3x15x45 Lbs

30 min Elliptical Lvl 3 Intervals 115 R.P.M.


Workout #38- October 1, 2008

Squat
135x1x10
205x2x5

Standing Press(+5)
135x8x3

Lower Back Extension
200-25
220-25
240-25

Ab Mach.
140-15
160-15
180-15

Ball Crunches
3x30xBW

Chinups
3x11xBW

30 min Elliptical Lvl 3 Intervals 115 R.P.M


Workout #39- October 4, 2008

Squat
135x1x10
185x1x5
225x1x5
265x1x5

Bench Press
135x1x10
245x5x1

Deadlift
280x1x5
325x1x1
345x1x1

30 min Ellipitcal Lvl. 3 Intervals 115 R.P.M.


Workout #40- October 6, 2008

Squat (+5)
135x1x10
185x1x5
255x5x5

Bench Press (+5)
135x1x10
210x5x5

Pendlay Row(+5)
170x5x5

Weighted Decline Situps #5
3x15xBW

30 min Ellipitcal Lvl 3 Intervals 115 R.P.M.


Workout #41- October 8, 2008

Squat
135x1x10
210x2x5

Standing Press(+5)
140x8x3

Lower Back Extension
220-25
240-25
260-25

Ab Mach.
160-10
180-10
200-10

Ball Crunches
3x30xBW

Chinups
3x12xBW

30 min Elliptical Lvl 3 Intervals 115 R.P.M.


Workout #42- October 10, 2008

Squat
135x1x10
185x1x5
225x1x5
270x1x5

Bench Press
135x1x10
225x1x3
250x5x1

Deadlift
285x1x5
330x1x1
355x1x1

30 min Elliptical Lvl 3 Intervals 115 R.P.M.

[JRovinsky42]

Workout #42- October 10, 2008

Squat
135x1x10
185x1x5
225x1x5
270x1x5

Bench Press
135x1x10
250x5x1

Deadlift
285x1x5
330x1x1
355x1x1

30 min Elliptical Lvl 3 Intervals 115 R.P.M.


Workout #43 October 13, 2008

Squat(+5)
135x1x10
185x1x5
260x5x5

Bench Press (+5)
135x1x10
215x5x5

Pendlay Row
175x5x4

Weighted Dec. Situps #5
3x15x45lbs

30 min Elliptical Lvl 3 Intervals 115 R.P.M.


Workout #44 October 15, 2008

Squat
135x1x19
215x2x5

Standing Press
135x5x3
150x1x1

Lower Back Ext.
240-25
260-25
280-25

Ab Mach.
180-10
190-10
200-10

Ball Crunches
3x30xBW

Chinups
3x13xBW

30 min Elliptical Lvl 3 Intervals 115 R.P.M.


Workout #45 October 17,2008

Squat
135x1x10
225x1x5
275x1x5

Bench Press
135x1x10
225x1x3
255x5x1

Deadlift
290x1x5
335x1x1
365x1x1

30 min Elliptical Lvl 3 Intervals 115 R.P.M.


Workout #46 October 20, 2008

Squat(+5)
135x1x10
225x1x5
265x5x5

Bench Press (+5)
135x1x10
220x5x5

Pendlay Row(+5)
160x5x5

Weighted Decline Situps #5
3x15x45lbs

30 min Elliptical Lvl 3 Intervals 115 R.P.M.


Workout #47 October 22, 2008

Squat
135x1x10
220x2x5

Standing Press
135x5x5

Lower Back Ext.
260-25
280-25
290-25

Ab Mach.
180-10
190-10
200-10

Ball Crunches
3x30xBW

Chinups
3x10xBW

30 min Elliptical Lvl 3 Intervals 115 R.P.M.


Workout #48 October 24, 2008

Squat
135x1x10
225x1x5
280x1x3

Bench Press
135x1x5
225x1x3
260x2x1

Deadlift
295x1x5
340x1x1

30 min Elliptical Lvl 3 Intervals 115 R.P.M.

[JRovinsky42]

After a while, I have finally decided to update this log. I have been bogged down with work/coaching/ other events. Will be updating weekly from now on. Last major workout as follows.

January 16,2009

Squat
135x1x10
185x1x5
225x1x5
290x1x3

Bench Press
135x1x10
225x1x4
260x5x1

Deadlift
280x1x5
320x1x1
375x1x1

Chinups
3x11xBW

30 Min Elliptical Lvl 3 110 R.P.M
15 Min Treadmil 4.0 mph