Friday

Curl

50x10

70x6

90x6,5,3

Reverse curl

80 x 14

Calf raise

45x10

100x10slow

Squat

135

225x3,3

275x3

325x5

Way too much to eat. 

Stretching

Wednesday - Deadlift day

Bench:
-135 x 6
-185 x 6
-205 x 4
-210 x 5

Push Press:
-135 x 8,6,6

Pullovers:
-90 x 8,7,7

Pullups:
-35 x 5
-65 x 4

Deadlift:
-135 x 5
-225 x 5
-275 x 4
-315 x 5 (started using straps hands very tired and back tired too)
-355 x 5,5,5

stretching

Monday -squat day and stuff

Curl

50x8

80x10-5-4

Reverse curl

70x15-5-5

Calf raise

45x10

95x10 three count hold

Good morning

135x8,8

Squat

135x6

225x5

275x5

315x5

Stretching 

Saturday

Bench

135 x 8,6

185 x 6

205 x 7

Press

95 x 5

115 x 5

125 x 7,3,3 (failed)

Pullover

90 x 8,5,5 

Pull-ups

60 x 6

Deadlift

135 x 5

--225 x 5

275 x 5

345 x 5-5-5

Stretching. 

Wednesday - Squats and stuff

Didn't go yesterday because a lot of snow outside, probably wouldn't be a good idea to be on the roads. Its fine though, I'm on schedule. Sunday was preemptive for MLK day.

BB Curl:
50 x 10
70 x 9,8,6 weight up

Reverse Curl: (not sure if  I can really call this a reverse curl but whatever, it works the forearms which I think is the goal)
-70 x 12,5

Calf raise:
-45 x 10
-90 x 12 slow
up the weight

SLDL (I need to figure out what this is for. Is it hamstrings or back? I forgot, and if its hamstrings I should pick something different)
135 x 10
-185 x 13

Back Squat:
-225 x 5
-275 x 5
-295 x 5 (up the weight)
mini fun time
-315 x 2
-335 x 1
-355 x 1 easy

+stretching

Sunday - dl day

Bench 

135 x 6,5

185 x 5

195 x 8 

Press

95 x 5

125 x 6-5-4 

Pullovers bb

50 x 10

 80 x 15-8

Pull-ups

Bw x 4

60 x 5

Deadlift

136 x 5

 225 x 5

335 x 5,5,5

Stretch

Friday - DC - Squats were better today

BB Curl:
-50 x 5
-80 x 7,7,3 (more reps next time)

Reverse Curl:
-60 x 20 - more weight next time (I'm not sure if what I'm doing is really a curl, but it works the forearms, at least.

Seated calf raise:
-45 x 10
-90 x 11 slow (more weight or reps)

SLDL:
-135 x 20 - much more weight next time, this was the first time and I was testing the waters.

Back Squat:
-225 x 4 - no pain
-275 x 5,5 - very little discomfort, I think I'm going to work from this weight up. Maybe 295/300 next time. Keep it going easy.

+stretch
also did the vag tightener machine. Maybe it will help groin with splits?
also squats are significantly harder after burning the hamstrings and calves out. didn't realize.

Wednesday

Bench 

135 x 5,5

185 x 5

195 x 7 (more weight or reps)

Press

95 x 5

115 x 9-3-3 more reps

Pullovers (bb)

50 x 10

70 x 14-8 (weight up)

Pull-ups

55 x 7 either

Deadlift

135 x 6

225 x 5

315 x 6,6,5 either

Grip was difficult on dl. Stretched afterward. 

Monday - DC 2

I hope I get used to this squatting after calf raises because otherwise I'm not sure I'm gonna like this.  I guess my squat will get stronger in the long run from it.

Forgot to do the SLDLs. Whoops.

BB Curl:
-bar x 10
-50 x 5
-70 x 8+5+5
next time more weight

Reverse curl:
-50 x 15+5
next time more weight

Calf Raises:
-90 x 10 slow - more reps next time

Squat (forgot SLDL)
135 x many,many,many
225 x 5
275 x 3
Kept it light and short because despite the amount of time, my shoulder thing still hurts a bit.

Friday - DC first day

Bench:
-135 x 6,6
-185 x 8

Press:
-95 x 5
-115 x 7+4+3 (more reps next time)

Pullovers:
-75 x 14+6 (more weight next time)

Pullups:
-45 x 6 (more reps)

Deadlift:
-135 x 10
-225 x 5
-315 x 5+5+5 (choose)

Wednesday - light light squats, other

Squat:
going very slowly back into it.  I know this would have hurt had I gone heavier.

135 x 15ish x a few sets

Close Grip Bench:
-135 x 5
-185 x 5,5,5,5

Pullups:
-BW x 5
-45 x 5,5,5,5

Saturday - upper body again

Pull-ups

Bw x 6

45 x 5,5,5,5

Press

95 x 5

115 x 5

130 x 5,5,5,

Ab wheel

Bw x 8

45 x 10,10,10

Stretches

Thursday - Pullups, Close Grip Bench

Neck should be ready in a week, I think. I'll take it slow. For squatting.

Unfortunately with the new year its crowded.

Pullups:
-BW x 5
-45 x 5,5,5,3
-BW x 5

Close Grip Bench:
-135 x 5
-185 x 5,5,5,5

Ab Wheel:
-BW x 10,10,10
Was gonna add weight but my abs were super sore from Sunday?

Forgot to do back extensions.