SilentBob's Journey to January

[SilentBob187]

8-22-09

Shoulders:

Arnold Press: 20x15, 30x10, 40x10

DB Shoulder Press: 50x10, 55x10, 60x10, 65x8

Leaning Lateral Raises: 15x10, 20x10, 20x10, 20x10 (per side)

Face Pulls: 30x10, 35x10, 42.5x10, 50x10, 25x10(negatives)

BB Bradford Press: 45x10, 65x10, 85x10

RUN: Treadmill, 24 minutes (2.5 miles)

Narrative:
Not happy about running on a treadmill instead of outside, but cardio is better than no cardio. Looking back I should have thrown in a few sets of shrugs. Oh well, they'll get their's soon enough.

Avantasia - The Toy Master

 

[Inarius]

cry of the blackbirds is such a great song!

and...

 

[rolandajoint]

dang mine nice looking log you got here. and you are damn lean since the last picture i saw of you.

and congrats on going for OCS. i am starting to look into it as well, but i still have a few years left before i graduate.

anyways, keep it up. workouts are looking good. and as always, detailed and complete diet information! :thumbsup:

 

[SilentBob187]

dang mine nice looking log you got here. and you are damn lean since the last picture i saw of you.

and congrats on going for OCS. i am starting to look into it as well, but i still have a few years left before i graduate.

anyways, keep it up. workouts are looking good. and as always, detailed and complete diet information! :thumbsup:

If you're serious about OCS look to your school's ROTC program. If you join ROTC I think you can do 2 6-week courses at Quantico over the summers of your Junior and Senior year so that you're ready for your commission as soon as your graduate, instead of the 10-weeker that I"m looking forward to.

Yeah, the diet tracking kinda went away as I've been kinda slacking on plugging numbers. I will say though that this morning I stepped on the scale at 179lb. Hoorah.

 

[SilentBob187]

8-25-09

Break's over

LEGS: :twisted:

Squats: 135x10, 185x5, 225x5, 255x5, 275x5, 275x5, 135x10(ATG)

Floor Wipers: 30, 20, 20, 20

Deadlift: 95x5, 135x5, 185x5, 225x5, 225x5, 225x5, 225x5

Change shoes/grab some sugar

RUN!: 2 miles treadmill

Narrative:

Got off my lazy butt today. I've been stretched thin due to work. Was supposed to have today off but that didn't happen. So I summoned up some rage at the end of my shift to go slam some f*cking weights around. I hadn't done deads in awhile so I was do. I had the crazy idea of lifting heavy then running. Yeah, I'm going to hate myself tomorrow morning. I can already tell I'm gonna have DOMS from hell. I'll probably have 5g of glutamine or something before bed tonight.

If my back is up for it, I'm scheduled for back day tomorrow. If not, I'll have to do chest to give the old guy a lift after deads. I swear, DL can really screw up your lifting schedule

Nightwish - Wish I Had An Angel

 

[SilentBob187]

8-26-09

Back:

Pullups: 20, 7(+35lb), 6(+35lb), 7(+25lb), 5(+25lb), 10

Bent over BB Row: 45x10, 65x10, 95x10, 115x10, 115x10, 45x10

DB Low Row: 20x10, 30x10, 40x10, 50x10, 60x10, 70x10, 80x8, 30x10(negatives)

Pullups: 7, 5, 4

Narrative:

I can't believe I was capable of doing back today. I thought for sure that yesterday's lift would have forced me to do chest instead to give my back time to recover. Today was total lat destruction, as is evident by the failure pullups at the end of the lift. 4. 4 freaking pullups. I think I defined depletion today. Mission accomplished.

Edguy - Children of Steel

We are BACK.

 

[Hurleyboy05]

Holy crap you've gotten ripped! Congrats my old friend.

 

[SilentBob187]

Holy crap you've gotten ripped! Congrats my old friend.

How the f*ck are ya HB!? Were you up in Alaska again this summer?

 

[Hurleyboy05]

How the f*ck are ya HB!? Were you up in Alaska again this summer?

Nah, I've actually been working full time in retail, and only recently purchased a new laptop (and took the time to actually get on it) so of course I hit up AM! Hopefully I can spend a little more time on here now, and get back into the old routines.

Anyways, you're looking great man. I see you've really stuck it out and it's been paying off. Glad to see a Ninja still rippin' it up!

 

[SilentBob187]

8-29-09

Chest/Shoulders:

DB Incline Bench: 20sx20, 30sx15, 40sx10, 65sx10, 70sx10, 75sx10, 80sx6, 40sx10(negatives)

Leaning Lateral Raises: 15x10, 20x10, 20x10, 20x10 (per side)

Dips: 10, 10(+25lb), 10(+50lb), 10(+75lb), 10(+75lb)

Crunches: 40, 40, 40
SS
Heel Touches: 40, 40, 40
SS
Invisible Bicycle: 40, 40, 40
SS
Flag Raises: 10, 10, 10

Plank: 50sec

Side Planks: 50sec (each)

Arnold Press: 20sx10, 30sx10, 40sx10

Cables(High to Low): 15x10, 17.5x10, 20x10, 20x10

Face Pulls: 25x10, 30x10, 35x10, 42.5x10

RUN!: 2 Miles

Narrative:
Yes, this took about 2 hours. Yes, I had some WMS and BCAAs about 75 minutes into the workout. This is what happens when you work 8 days in a row and your brain shuts down for 2 days; you have to play catchup.

I had a 6oz chicken breast when I got home. I know some carbs would help with recovery but we're doing lasagna for dinner tonight so I'll be getting a lot of carbs from that. Thankfull I have some AP for a little peace of mind with those evening carbs.

Marilyn Manson - Long Hard Road Out Of Hell

 

[SilentBob187]

8-31-09

Legs:

Squats: 135x10, 185x5, 225x5, 245x5, 275x4, 275x3, 135x10(ATG)

Floor Wipers: 30, 20, 20, 20

Deadlift: 135x10, 185x5, 225x5, 275x2, 275x3(mixed grip)

Romanian DL: 135x10

RUN!: 2 miles

Narrative: Yesterday I did some PIT. I got 10 sprints done of 100 yards each. I'm getting better at it, but I have to start some shallow breathing at about the 75 yard mark. I'm getting closer to getting the full 100 yards w/o breathing though. So there is progress! Hoorah.

Running after leg day is the most diabolical thing I can think of doing to myself. And I really like it. :twisted: Already worn out from lifting and then just start running. Yay for endorphins!

Tomorrow morning I will destroy my lats. And by destroy I mean that by the end, I'll be struggling to do more than 1 pullup in a set. Bring it on!

Avantasia - The Tower

 

[Inarius]

nice man lookin solid. keep hittin it hard

 

[Iron Lungz]

Good deal, SB. You'll get there, and once you do, the second part awaits you... :sgrin:

Narrative: Yesterday I did some PIT. I got 10 sprints done of 100 yards each. I'm getting better at it, but I have to start some shallow breathing at about the 75 yard mark. I'm getting closer to getting the full 100 yards w/o breathing though. So there is progress! Hoorah.

 

[SilentBob187]

Good deal, SB. You'll get there, and once you do, the second part awaits you... :sgrin:

Oh dammit, there's more to that?! :laugh2: Bring it on!

 

[Iron Lungz]

It's a 3 part technique, my man.
Once you can complete the entire routine, nothing will phase you!
But I can guarantee that you will hate me for the first few days, especially the initial few days afterwards.
My wife can do it... :drillsergeant:

Oh dammit, there's more to that?! :laugh2: Bring it on!

 

[Delta Force]

looking good SB, running after a leg workout has got to hurt! good job bro!

 

[SilentBob187]

9-1-09

Back attack mutha truckas!

Pullups: 20, 8(+35lb), 6(+35lb), 8(+25lb), 7(+25lb), 10

Good Mornings: 45x10, 65x10, 95x10, 115x10, 45x10

Bent over BB Rows: 45x10, 65x10, 95x10, 115x10, 115x10, 115x10, 115x10, 45x10

Crunches: 40, 40, 40
SS
Heel Touches: 40, 40, 40
SS
Invisible Bicycle: 40, 40, 40
SS
Flag Raises: 10, 10, 10

One Arm DB Rows: 20x10, 30x10, 40x10, 50x10, 60x10, 70x10, 80x8 (per arm)

Pullups: 9, 7, 5 (depleted)

Narrative:
I've felt great today. 8 hours of sleep. All day I was wide awake, alert, full of energy. Pre w/o was just 2 scoops of Jack3d. I finished my first bottle of Prime today too. Last time I took Prime, I really started to notice some benefit of the product during the 2nd bottle. That said, good things are on the horizon. I had planned on running after my workout but I ran out of time before work. Good thing tomorrow is nothing but running. If my buddy's up for it I'll do some more PIT, otherwise it'll be another 2.7 around the neighborhood.

Manticora - Haiti di Lupi

 

[Inarius]

nice man. solid pull up numbers

 

[SilentBob187]

9-3-09

Chest:

DB Incline Bench: 20x20, 30x15, 40x10, 60x10, 65x10, 70x10, 75x10, 80x8

Dips: 10, 10(+25lb), 10(+50lb), 10(+75lb), 10(+75lb), 10(+75lb), 10

Crunches: 40, 40, 40
SS
Heel Touches: 40, 40, 40
SS
Invisible Bicycle: 40, 40, 40
SS
Flag Raises: 10, 10, 10

Plank: 50s

Side Plank: 50s (per side)

Cables (High to Low): 15x10, 17.5x10, 20x10, 22.5x10, 15x10(hold 4 seconds)

RUN!: 1 Mile

Narrative: I forgot to do flies! Dangit. Oh well, the cables served the same purpose. My mind was elsewhere during my lift today. I wanted to go to the OSS because I hadn't really talked with the SSgt in a while. It turns out the reason it's been hard to contact them is because that a bunch of kids at the local college have been going over there to talk about a career with The Corps. Apparently a lot of em had a hard time finding any work over the summer so they're rethinking what they want to do with the economy the way it is. If you ask me that's a horrible reason to be an officer in The Corps, stable job security. I'm confident that the Capts and SSgts at the OSS feel the same way. I don't want anyone leading Marines just for a paycheck. If they want job security they should just enlist.

Regardless, speaking with the SSgt this afternoon has helped to reinforce my determination to push myself beyond my limits. It's a shame I went there AFTER I trained I'm sure I would have been grabbing the 90s for my inclines. Hoorah!

Alice In Chains - Would

 

[CopyCat]

SUBBED...

Sorry, I've been MIA. Was on a mission in S. America for awhile on top of life ****. I'll catch up this weekend on the log.

Semper!

 

[SilentBob187]

9-4-09

RUN!: 2.7 miles, 25 minutes. I woulda been at 24 and change but in the last quarter mile I had to stop and tie my ****ing shoes. D*MMIT!!!!! Either way, I noticed some big changes in today's run from before. Instead of just pacing myself up the hills around my neighborhood I could feel myself leaning forward and pushing myself up EVERY hill in my neighborhood. It wasn't just a fluke on one or two of them. I was powering through the hills instead of trying to conserve my energy. The full moon out and the chill in the air (70ºF,) made for a great run.

...I guess it makes a difference carbing up (rolls with dinner,) before a run instead of the regular '2 hours after some protein and fat,' runs that I'm accustomed to. Bring it on SSgt, your flat 3 miles is mine! Hoohrah! :twisted:

Tomorrow...well, today now, is shoulders. I intend to run today too.

Led Zeppelin - We're Gonna Groove

Good Evening.

 

[Iron Lungz]

Good deal, SB. Keep pushing through those walls.

 

[Vance]

Subbed.

 

[SilentBob187]

9-5-09

Shoulders:

Pullups: 20, 6(+45lb), 8(+35lb), 8(+25lb), 10

Arnold Press: 20x10, 30x10, 40x10

Shoulder Press: 55x10, 60x10, 65x10, 70x8, 35x10(Negatives)

Leaning Lateral Raises: 15x10, 20x10, 20x10, 20x10

Face Pulls: 30x10, 35x10, 42.5x10, 50x10, 25x8(Negatives)

Floor Wipers: 40, 30, 20

Bradford Press: 40x20, 50x15, 60x10, 70x10

Run: 0.5 mile

Narrative: Shoulders are feeling kinda tired now. I may or may not get a run in later. I did a half mile after my workout but my legs were kinda tender still. No excuses. I will run again.

Edguy - Down To The Devil

 

[jakellpet]

dayem SB - thats a kickarse WO. You do chins on shoulder day??? And wtf are floorwipers?

 

[SilentBob187]

dayem SB - thats a kickarse WO. You do chins on shoulder day??? And wtf are floorwipers?

 

[SilentBob187]

9-7-09

Legs:

Squats: 45x10, 135x10, 185x8, 225x8, 225x8, 225x8, 135x20

Floor Wipers: 30, 20, 20

Deadlift: 135x10, 225x5, 225x5, 225x5, 135x10(SLDL)

RUN: 1 mile

Narrative:
Ran the 2.7mi last night. My diet was sh*tty yesterday and as a result, my run time suffered a little bit. I was back down to 27 minutes. Unacceptable. Ran another mile today as punishment. I threw some hills into the treadmill as well to really punish myself.

I may do some more abs tonight as well as update my picture...it's been a while. Tomorrow will be 3 weeks since my last picture update. I know my diet's been a little more loose lately since I'm at a weight I'm comfortable with. I think I've had my fun and now it's time to dial it back in and see how low I can go while maintaining this strength/size.

Nightwish - Planet Hell

 

[jakellpet]

Im looking forward to seeing the inside of the batcave again SB!

 

[SilentBob187]

9-9-09

PFT

Pullups: 19 (have to lock out all the way down, chin has to go over bar)
Situps: 85 (2 minutes)
RUN!: 24:40

Back Day:

Pullups: 9, 2(+35lb), 2(+25lb), 2(+25lb), 8 (all sets 2sec dead hang)
Bent Over BB Rows: 45x10, 65x10, 95x10, 95x10, 95x10, 95x10, 45x10
Goodmornings: 45x10 (wrong shoes)
Hammerstrength Low Row: 90x10, 90x10(alternating), 140x8, 140x8(alternating), 90x16
Situps (decline): 40, 30, 20
Pullups: 8, 7, 8 (all sets 0sec dead hang)

Reserve Curls: 45x5, 45x5, 45x3, 45x2
SS
Supine Grip Curls: 45x8, 45x6, 45x5, 45x5

Narrative:
PFT today! I was so close to getting contracted. DAMMIT! 40 seconds. At least I know it's much better than my previous attempt. I was under the impression that the previous was high 27, almost 28 but today the SSgt commented that I'd come a long way from my 32 minutes from before...either way I've made some killer progress in my running.

My pullups were good, but they could have been better. I need to go down all the way, I'm usually stopping just above dead hang, never again. Dead hang pullups from here on. I don't want to say that's enough when I reach 20. I want them to tell me that's enough when I hit 20+.

Situps. My core has come a long way, but the type of situps in PFT are different than the type of ab work that I've been doing. The being said, I've going to start doing situps on the decline bench since that's closest to the type we're doing for PFT.

As visible by today's update, after PFT I went to the gym. My biceps were spent by the type I made it to those curls. It was hilarious to watch. Felt like the little guy trying to use too much weight. :18:

Overall, today was a good day. Despite not passing (I refuse to say fail,) the PFT, I do have a new baseline to work with and to build from. There is only one way to go from here, forward.

Avantasia - The Scarecrow

 

[SilentBob187]

Im looking forward to seeing the inside of the batcave again SB!

Welcome to the batcave!

Can't see it in that picture but I am able to see some pretty good separation in my delts when I flex. I'm also noticing more veins in my head, not that one. Squat and I get a few clusters around my temples.

 

[SilentBob187]

9-11-09

Chest:

DB Incline Bench: 20x20, 30x20, 40x15, 50x15, 55x15, 60x13+3, 65x10+6, 30x10(negatives)

DB Incline Flies: 10x10, 20x10, 20x10, 20x10

Dips: 10, 10(+25lb), 10(+50lb), 10(75lb), 10(+75lb), 9(+75lb), 15(+25lb)

Floor Wipers: 30, 20, 20, 20

Decline Situps: 20, 20, 20, 20

Cables(High to Low): 15x10, 17.5x10, 20x10, 22.5x10, 15x10(hold 4 seconds)

Pushups: 40

Narrative:
Good workout today. I increased the reps on the DBs to try to build a little more endurance. It took a toll on the later portion of the workout. I was getting super tired doing those cables. I almost didn't want to do the pushups. Almost. I was able to crank out 40 before I couldn't do any more.

Whitfield Crane & Rocky George - Master of Puppets

Master. MASTER!

 

[strategicmove]

Subscribed.

 

[Iron Lungz]

What's that, I don't see PIT?

You'll get there, SB.

 

[SilentBob187]

What's that, I don't see PIT?

You'll get there, SB.

Yeah, that one's a tough nut to crack during the week. The only good spots to practice are a few schools that are near by...I don't think they'd want me there during school hours.

I'll try and hit that tomorrow. I got both of my packs attached to the right frames now, so I'm also ready to ruck.

 

[Iron Lungz]

Don't give me any further excuses - do the work! :drillsergeant:

Ruck, ruck, and ruck some more.

Hooah!

 

[CopyCat]

You're training for the PFT, but are you aware of the CFT? Marine Corps Combat Fitness Test? It's mandatory now as well and it's for score. You can do a google search and get some good gouge on it. I'll try and scrounge up some official instructions for it so you have the good info, because some of what is on the web is not quite accurate. In essence it's a 1 mile run, ammo can lift (shoulder press) farmers walk, low crawl, high crawl, zig zag, grenade toss, push ups, fireman's carry of someone close to your own weight and so on. It's kinda fun.

I posted a thread on it awhile back, maybe I can find it. It is to test combat fitness. In my times over in Iraq I have never had to run 3 miles in combat, but I have had to put out like a mofo for 60 or 100 yards with gear etc, drag someone and climb over ****.

Anyhow,
Be hard when it's hard

 

[SilentBob187]

9-12-09

Shoulders

Dead hang Pullups
Arnold Press
Shoulder Press
Leaning Lateral Raises
Face Pulls
Ab Circuit
Bradford Press
Decline Situps
Run

Narrative:

Busy weekend, never updated, my bad.

9-14-09

Legs:

Squats:
45x10, 135x10, 185x10, 225x8, 225x8, 225x8, 225x8, 135x15

DB Walking Lunges:
20lbx 20steps, 30lbx 16steps, 30lbx14steps

SLDL:
95x10, 135x10, 185x8, 225x5, 225x5, 225x5, 135x10(Romanian DL)

Decline Situps:
50, 40, 30

Narrative:
Felt good after legs. No work tomorrow. Gonna do some serious cardio, yeah!

Dave Edmunds - I Hear You Knockin'

 

[SilentBob187]

9-16-09

Back:

Deadhang Pullups: 10, 3(+35lb), 5(+25lb), 5(+25lb), 8 (2 second dead hangs)

Bent over BB Rows: 45x10, 65x10, 95x10, 115x10, 115x10, 115x10, 115x10, 45x10(negatives)

Good Mornings: 45x10, 65x10, 95x10, 95x10, 95x10, 45x10

Crunches: 40, 40, 40
SS
Heel Touches: 40, 40, 40
SS
Invisible Bicycle: 40, 40, 40
SS
Flag Raises: 10, 10, 10

Plank: 1 minute

Side Plank: 50sec (both sides)

Machine Iso Low Row: 40x20, 70x10, 70x10, 70x10, 40x15

Deadhang Pullups: 5, 5

Narrative:
Did 3 miles around the neighborhood. Added a little serpentine action up and down some side streets to extend the length from 2.7 to 3. It sucked, 91 degrees, humid. Today's lift was alright. I would have liked to have done some DB Rows but the free weight area was packed today for whatever the reason. Oh well.

Blind Guardian - Valhalla

 

[Inarius]

hey that vid looks familiar...

 

[SilentBob187]

hey that vid looks familiar...

Yeah, someone showed it to me the other day and I can't get it out of my head. :18:

 

[SilentBob187]

9-18-09

Chest:

DB Incline Flies: 20x20, 30x20, 40x15, 50x15, 55x15, 60x10, 35x10(negatives)

Dips: 15, 15(+25lb), 12(+50lb), 13(+50lb), 13(+50lb), 15(+25lb), 15

Crunches: 40, 40, 40
SS
Heel Touches: 40, 40, 40
SS
Invisible Bicycle: 40, 40, 40
SS
Flag Raises: 10, 10, 10

Plank: 60 seconds

Side Plank: 60 seconds (both sides)

Cables (High to Low): 15x10, 20x10, 25x10, 25x8, 15x10(negatives)

Pushups: 30, 20

Decline Situps: 30, 20, 20

Run ~10 hours later: 2.7 miles, 25:16

Narrative: I bought a watch yesterday and put it to good use so I could bring you some exact times for my runs. Chest was alright today.

Metalium - Ressurection

 

[Iron Lungz]

How's everything going, SB?

 

[SilentBob187]

How's everything going, SB?

Going well, got too caught up in the UGA/Arkansas game last night and forgot to post my shoulder workout.

9-19-09

Shoulders:

Arnold Press: 20x10, 30x10, 40x10

Shoulder Press: 50x10, 55x10, 60x10, 65x10, 30x10(negatives)

Leaning Lateral Raises: 15x10, 20x10, 20x10, 20x10, 20x10

Face Pulls: 30x10, 35x10, 42.5x10, 50x10, 25x10(negatives)

Standing Military Press: 45x10, 65x10, 95x10, 115x10

Bent Over DB Reverse Flies: 15x10, 20x10, 20x10

Cuban Press: 15x10, 20x5 (these f*ckers HURT!)

Metallica - Seek and Destroy

SEARCHIN'!!!!!!!

 

[SilentBob187]

9-21-09

Legs:

Squats: 135x15, 185x15, 225x8, 225x8, 225x8, 225x8, 135x15, 135x15

Crunches: 40, 40, 40
SS
Heel Touches: 40, 40, 40
SS
Invisible Bicycle: 40, 40, 40
SS
Flag Raises: 10, 10, 10

SLDL: 135x10, 185x5, 225x5, 225x5, 225x5

Narrative: Big quad day. Running in the AM before work.

King Diamond - Welcome Home

Hail to the king!

Let me help you out of your chair!

 

[Iron Lungz]

Great progress.
By the way, I am a huge KD fan, as well as Clerks! :thumbsup:

 

[Vance]

Boredom is the first step on the road to relapse!

YouTube - Goodbye Horses dance by Jay

 

[Iron Lungz]

This is one of my favorite scenes:
YouTube - Clerks - Berserker

 

[Vance]

This is one of my favorite scenes:
YouTube - Clerks - Berserker

Perfect segway;

You sucked that guy's ****?!?!

YouTube - clerks - 37

Dante is such a ****in' douche hahahah.

 

[SilentBob187]

9-23-09

Chest:

DB Incline Press:
20x20, 30x20, 40x20, 50x15, 55x15, 60x15, 65x10, 70x8, 30x10(negatives)

Dips:
15, 15(+25lb), 15(+50lb), 12(+75lb), 15(+75lb), 15(+75lb), 28

DB Incline Flies:
20x10, 20x10, 25x10, 25x10

Cables(High to Low):
15x10, 15x10, 17.5x10, 27.5x3, 20x8

Cables(Low to High):
15x10, 15x10, 15x10

Cable Pushups: 3

Burnout Pushups: 30, 20

Ab stuff: dunno what they were called but they were different than what I'm used to.

RUN!: 1 mile (quad cramps from hell forced me to stop)

Foam Rollers

Narrative:
So yeah, good workout today. As I started dips I talked with one of the trainers who was just getting started on his own workout and he decided to do my workout with me. He had this idea of doing pushups on the cables...yeah those suck something awful. I got three and then buckled, it was funny to watch though.

We also did some ab stuff I'm not used to doing. One of the things was holding plank while lifting an arm and opposing leg and switching sides. Another was shuffling forward and backward on the mat while holding plank. The other one, which sucked, was bring a knee up to the elbow, without raising the hips. It kinda reminded me of what Spider-Man looks like climbing up the side of a building...if he wore gym shots. The last thing was holding a rope out (attached to cable) at chest level and twisting away and kneeling down at the same time. This was a very awkward movement for me. It wasn't difficult I'm just not used to moving like that.

Cramped up on the treadmill, which sucked, but I was able to get a mile in. Had to abuse a foam roller to roll out the cramps. Sure it looked like I was humping the damn thing, but I was able to rub it out...the cramp that is.

Mastodon - Oblivion

 

[SilentBob187]

9-28-09

(and now for something completely different)
5/3/1 Week 1, Day 1

Standing Military: 115x5, 125x5, 135x9

Pullups: 10, 10, 10, 10, 10 (alternating wide and neutral grip sets)
SS
Weighted Dips(50lb): 10, 10, 10, 10, 10

DB Low Row: 60x10, 70x10, 80x10, 90x10

DB Incline Press: 50x10, 55x10, 60x10, 65x10

Narrative:
I'm ALIVE! Sorry about the lack of updates over the weekend. I did back on Friday and ran on Sunday. Today is day 1 of a program I'm working with Inarius. It's the Wendler 5/3/1. 4 Day split. Days are as follows: Military, Deadlift, Bench, Squat. So with only 4 days I'll still be able to get in ample cardio.

Pantera - Cowboys From Hell

We're taking over this town.