Bench press
95 x 10
115 x 10, 10
135 x 10, 10, 10
Super-set with 90 lb T-bar rows

One-arm hinge bench press
70 x 10
100 x 10
115 x 10
125 x 10, 10
Super-set with bent-over dumbbell rows up to 125 x 10

Facepulls and curls

This was intended to be a deload. Got a good pump and went pretty heavy but didn't kill myself with strain.

Did a Tabata workout for a little over 13 minute yesterday. Wasn't going to train but I figured I'm cutting now and I could squeeze a workout in after work before going out to see a movie. Did burpees, shadowboxing, kicks, and jumping jacks. At the movie I snuck in a Quest bar, a can of tuna, and some cheese curds, while my girlfriend brought apple slices, cuts of cheddar, walnuts, and salami. I slipped the tuna to avoid the smell. Also, Insidious 4 was pretty good.

SSB squats
290 x 5
330 x 5
390 x 1
300 x 3 x 8
Whew, could feel the fatigue in my legs. Probably from not deloading and the increased conditioning this week.

Hise shrugs
300 x 2 x 15

Slow good mornings
150 x 2 x 10
This truly is a different exercise compared to the 200 lb sets I do on the other days.

Bench press
45 x 10, 10
65 x 10
90 x 10
115 x 10
120 x 10
125 x 10, 10
130 x 10
Super-set with inverted rows and T-bar rows (90 lbs)

One-arm dumbbell press
100 x 10
115 x 10
125 x 9, 9, 9, 8
Super-set with dumbbell rows with the same weight

Tricep pressdowns, lat raises, curls

Did hill sprints the day before yesterday and RE squats yesterday. 150 x 3 sets of 20-30 and 190 lb good mornings x 10 after. Have started doing planks again and my arm can handle them no problem. After a squat workout I can only muster 30 seconds.

In some exciting news (for me), I am cutting weight. I've been a holding phase of 228 for a while now and that's really heavy considering my arm is still small. It's grown a lot but it's time to cut some fat. I've been phasing into this and I already have cut out weightgainer shakes and reduced my carbs incrementally. More changes will continue to take effect. Here's my arm growth from May to November.

The worst part about lifting in the rain is before starting when I'm dry and cozy in the house. Your inner bitch is often worse than the task itself.

Bench press
45 x 10
90 x 10
100 x 10
115 x 10, 10, 15, 15

One-arm bench press
45 x 5
70 x 10
90 x 10
115 x 10, 10, 9
Super-set with dumbbell rows up to 125 x 10

Tricep pressdowns, curls

Captains of Crush grippers
Trainer x 10, 12 (each hand)
#1 (left) x 10, 5 with 5-second timed hold, 8 with hold on rep 5, 12
Trainer (right) x 15, 10 with 5-second timed hold, 18

SSB squats
110 x 30, 30, 30, 30

Good mornings
190 x 8, 8

Reverse crunches

Storm starting tonight and going on through tomorrow. It's gonna suck on Monday, bring it.

Did yoga at the office on my break yesterday. Went on a 40 minute run in the evening right after getting home. Faster than a jog, with some slowdown periods. I ran from my house to the high school track and did a mile there before running back. Feasted at Red Lobster afterwards (literally, the "Ultimate Feast", which is the only thing I ever get).

My entire lower body is sore beyond belief now.
Overhead press
45 x 10, 10
65 x 10
85 x 9
90 x 9
Super-set with band pulldowns

Overhead dumbbell press
80 x 10, 10, 10
Super-set with band pulldowns and monster mini tricep pressdowns with right arm

Landmine press
115 x 10, 10
90 x 10
Super-set with band pull-downs and rows
Done slow.

Push-ups
19, 15
Super-set with facepulls

Curls

I'm really liking doing slow bodybuilding-style sets more. I can't believe I got this sore from doing good mornings with 150.

Had a great new year's eve partying on a cruise in San Francisco. Lots of sugary drinks (which I usually avoid not just out of intended moderation but also taste) but good food, with endless croissant sandwiches and shrimp with cocktail sauce. Muscle Milk before bed. Sleep was awful because the hotel AC was actually blowing hot air and I woke in the middle of the night sweating bullets and with a sore throat. Took me a bit to fall asleep again and I had to get up by 11 for work at 1, which I had planned out to be enough time for staying out late but ended up being tired for. Was nauseous all day.

SSB squats
150, 240, 240, 290 x 5
330 x 1, 5
350 x 5
290 x 9, 9, 9
Right knee was hurting a little at first. Went away after the first set of 330. Trained cautiously but 350 was much easier than that single of 330. Warmed up longer tonight and this tells me I need to do this for squats everytime.

Slow SSB good mornings
150 x 10, 10

Reverse crunches