[WinterIsComing]

7/29/08
Squat: 135x10, 225x5, 315x3, 315x3, 315x2, 315x2, 315x2, 225x5
Bench: 135x10, 160x5x5
Pullups: 15: 5, 5, 5
Chins: 10, 10, 6
Pushups: 20, 20, 20
D. Situps: 45: 10, 6, 5

7/31/08
BOR: 135x10, 165x5x5, 135x10
F. Squat: 45x10, 135x5, 185x4x5
Dips: 45x5x5
SItups: 50, 35
Pushups: 20, 35

8/2/08
Deadlifts: 135x10, 225x5, 315x4, 405x1, 415x1PR, 420x1PR
Military: 95x5, 125x3x5
O. Squat: 45x5, 95x3
D. Situps: BW: 20, 20 25:8

8/4/08
F. Squat: 45x10, 135x5, 185x5, 185x5, 200x3, 215x2, 225x1, 225x1, 225x1
Pullups: 20x5x5
Dips: 50x5x5
AB Rollouts: 10,10,10 (from knees)
D. Situps: 45: 10,10,7
Pushups: 25, 15

[WinterIsComing]

Update you sob!

[h7jb7sg1e]

having troubling posting too, posting during slow hours seems to help

[WinterIsComing]

So out of date...

Monday 8/4/08
F. Squat: 45x10, 135x5, 185x5, 185x5, 200x3, 215x2, 225x1, 225x1, 225x1
Pullups: 20x5x5
Dips: 50x5x5
Ab Rollouts: 10, 10, 10 (From knees)
D. Situps: 45; 10, 10, 7
Pushups: 25, 15

Wednesday 8/6/08
BOR: 135x10, 155x5x7
Bench: 135x5, 145x4x9
Squat: 135x10, 225x5, 270x5x7
Ab Rollouts: 10, 10, 7 (from knees)
Pushups: 20, 20
Situps: 30, 30
Cleans: 135x1, 135x1, 135x1
Clean & Press: 135x1

Monday 8/11/08
Clean & Press: 135x3x5
Military: 135x4, 135x4, 135x3
Squat: 135x7, 225x5, 305x7x3
Pullups: 30x3x3
D. Situps: 45; 10, 10, 7
Rollouts: 10, 10, 10 (from knees)
Pushups: 30, 30, 20

Wednesday 8/13/08
Deadlift: 135x10, 225x5, 315x3x5, 405x2PR
Dips: 50x5x5
Tricep Pulldowns: 100x9, 100x10, 100x10
Rollouts: 10, 10 (from knees)
D. Situps: 25; 10, 10, 10
Pushups: 25, 15

Friday 8/15/08
Bench: 45x10, 135x10, 160x5x7
BOR: 135x8, 185x3x5
F. Squat: 135x5, 225x3x3, 245x1, 265x1PR
D. Situps: 35; 5, 5, 5
Ab Rollouts: 5, 5, 5

Monday 8/18/08
Clean & Press: 140x3x5
Military: 135x3, 135x2, 135x2
Squat: 135x10, 225x5, 285x5x5
Pullups: 40x3x5
Ab Rollouts: 10, 10, 10 (from knees)
D. Situps: 45; 5, 5, 5
Pushups: 20, 20, 15

Wednesday 8/20/08
Bench: 135x8, 165x3x5, 135x8
Deadlift: 135x10, 225x5, 315x4x5
F. Squat: 135x5, 185x5x5
Ab Rollouts: 10, 10, 10 (from knees)
D. Situps: 45; 8, 5, 5

Thursday 8/21/08
BOR: 135x10, 185x3x3, 135x10
Dips: 55x5x5
Chins: 20x4x5
Ab Rollouts: 10, 10
Pushups: 30
D. Situps; 5, 5

Tuesday 8/26/08
Clean & Press: 45x10, 145x3x5
Squat: 115x10, 225x5, 290x5x5
Pullups: 25x3x5, BWx10
Military: 115x3x5
Rollouts: 10, 10, 10 (from knees)
Situps: 30, 30
Pushups: 20, 20

Thursday 8/28/08
Deadlift: 135x10, 225x5, 315x5x5
Dips: 55x5x5
D. Situps: 45; 8, 5, 5
Rollouts: 10, 10, 10 (from knees)
Pushups: 20, 20, 20

Saturday 8/30/08
F. Squat: 135x5, 200x4x5
Bench: 135x10, 165x5x5
BOR: 135x3x10
D. Situps: 45; 10, 10, 8
Pushups: 30, 30
Plank: 1min, 1min

Tuesday 9/2/08
Clean & Press: 45x10, 150x3x5
Military Press: 120x3x5
Squat: 135x10, 225x5, 300x4x5
Rollouts: 10, 10, 10 (from knees)
Pushups: 20x5x5
D. Situps: 45; 8, 5, 5

Thursday 9/4/08
Deadlift: 135x10, 225x5, 325x4x5
Dips: 55x5x5
D. Situps: 45; 10, 5
Rollouts: 10, 10, 10 (from knees)
Pushups: 15, 15

Monday 9/8/08
Hyperextensions: 25x3x10
Squat: 135x10, 225x5, 255x4x9
Clean & Press: 150x3x5
Pullups: 25x5x5
Rollouts: 10, 10, 10 (from knees)
Situps: 50
Pushups: 20
Military: 115x3x5

Wednesday 9/10/08
Squat: 135x10, 225x5, 270x5x7
Deadlift: 135x10, 225x5, 315x3, 365x1, 415x1
Dips: 55x5x5
Waiter Walk: 50x1 Each arm
D. Situps: 45; 10, 10
Pushups: 20, 15

Monday 9/15/08
Squat: 135x10, 225x5, 315x9x3
Bench: 45x10, 135x8, 170x5x5
BOR: 45x10, 135x10, 185x3x3
Hyperextensions: 25x3x10
Waiter Walk: 50x1 Each arm
D. Situps: 5, 5, 5

Wednesday 9/17/08
Deadlift: 135x10, 225x5, 335x3x5
Dips: 60x5x5
Snatch: 45x5, 45x5, 65x5, 85x5, 85x5
Pushups: 20, 20, 20
Rollouts: 10, 10, 10 (from knees)
D. Situps: 45; 8, 8, 8
Mondays 9/22/08
Pushups: 30, 20
Squat: 135x10, 225x5, 305x5x5
Bench: 45x10, 135x8, 175x4x5
BOR: 135x10, 155x5x5
Waiter Walk: 50x1 each arm
D. Situps: 45; 10, 8, 5

Wednesday 9/24/08
Clean & Press: 150x3x5
HyperExtensions: 25x3x10
Military Press: 125x2x5
F. Squat: 45x5, 135x5, 225x3x3
Pullups: 30x4x5, Towel Grip: 7,7,7
Rollouts: 10, 10, 10
D. Situps: 45; 10, 8, 5

[WinterIsComing]

God I really have to be more prompt about updating...

Friday 9/26/08
Pushups: 25, 20
Deadlift: 135x10, 225x5, 315x5, 365x2, 315x3x5
Rollouts: 10,10,10
Dips: 60x5x5
Waiter Walk: 115x3

Monday: 9/29/08
Pushups: 25, 20
Squat: 135x10, 225x5, 315x4, 315x3x5
Bench: 45x10, 135x8, 175x5x5
BOR: 45x10, 135x10, 160x5x5
D. Situps: 45; 10, 10, 7
Waiter Walk: 120x2

Wednesday: 10.01.08
Hyper: 25x3x10
Clean & Press: 45x8, 155x3x5
D. Situps: 45; 10,10,8
F. Squat: 135x5, 185x5x5
Rollouts: 10, 10, 10
Pullups: 20x3x5
Towel Grip: BWx3x5

Friday: 10.03.08
Pushups: 25, 20
Deadlift: 135x10, 225x5, 335x3x5, 405x1
Dips: 65x5x5
Rollouts: 10, 10, 10
WW: 120x2

Monday: 10.06.08
Pushups: 30, 15
Squat: 135x10, 225x5, 255x4x9
Bench: 135x8, 180x5, 180x4x4
BOR: 45x10, 135x10, 165x5x5
D. Situps: 45; 5, 5, 5
WW: 125x3

Wednesday: 10.08.08
Hyper: 25x3x10
Clean & Press: 45x5, 160x5, 160x4, 160x1
D. Situps: 45; 5, 5, 5
Squat: 135x10, 225x5, 270x5x7
Push Press: 135x3x3
Rollouts: 10, 10, 10

Friday: 10.10.08
Pushups: 25, 15
Dips: 60x5x5
Squats: 135x10, 225x5, 290x7x5
Rollouts: 10, 10, 10
WW: 125x3
Towel Grip: 6,8,5

Saturday: 10.11.08
Squat: 135x10, 225x5, 310x10x3

Monday: 10.13.08
Pushups: 25, 15
Squat: 135x10, 225x5, 275x4x9
Bench: 45x10, 135x8, 185x3x3
BOR: 135x10, 165x5x5
D. Situps: 45; 7, 7, 7
Floor Press: 135x2

Wednesday: 10.15.08
Hyper: 25x3x10
Squat: 135x10, 225x5, 290x5x7
Push Press: 80x5, 135x3, 155x2, 155x1
D. Situps: 45; 7, 7, 6
Rollouts: 10, 10, 10
Pullups: TGx5x5

Friday: 10.17.08
Pushups: 10 spiderman, 20
Squat: 135x10, 225x5, 310x7x5
Dips: 65x5x5
Rollouts: 10, 10, 10
SB: 30x5x5

Saturday: 10.18.08
Squat: 135x10, 225x5, 330x10x3
Saxon: 30x3x5
Knee Raise: 10, 10