9/21/2011 - Weights
Squats 245 2x5
Bench 165 3x5
Seated Cable Row (narrow grip) 120 3x12
Chinups 2x5, 1x3
Notes: LOADS of studying, working 20 hrs a week, and I’m sick. Hard to fit this in but once I get ahead in my classes I’ll be set. 
9/22/2011 - Extensive Tempo
100m x 10
Notes: New orthotics. Not a pain in my leg at all.
9/23/2011 - Weights
Bench - 170 4x5
DB Bench - 50s 2x10
Seated Cable Row - 110x12 130 3x12
Chinups - 3x5
Seated Russian Twist (legs up) 25# 4x15
V-Ups 2x10
Bike - 10min
Back to logging again. had time trials yesterday. The gun wasn’t working at first and I got a 7.45. My training has been terrible the past month. The electric timer started working, and I stood around waiting for the 2nd trial of 60s to begin and I got a 7.74. Had no energy, felt powerless, and sore. Not surprising. Back at it to kill it on December 2nd.
Squats - 195 3x5
Bench - 155 3x5
Chinups - 7,6,6 @ bw
7min HIIT on bike - 76 calories
45 off, 15 on
Sore as hell. Light day. ate a lot. PSMF’d yesterday
Deadlift 205x5
Press 95 5x3
Squat 135x5 175x5
Kept it light. Very light, so weak from not working out for awhile - moving weight up in 2 days to:
Squat - 210
Bench - 165
Gotta add in sprinting on tuesday, too.
Medball throws
Squat throw x8
Single Hop Throw x6
Double Hop Throw x4
Plyo
Ankle Hops 2x7
Sprints
2x10 flat ground
2x10 pushup
2x20 efe
1 x 50 high start 20 accel 30 maintain
Squats 215 3x5
Bench 165 3x5
Pullups 3x5
Some medball abs
-Squats a bit hard at first, got easier. Think I’m gonna PSMF for 11 days. We’ll see.
Squats: 225 3x5
Bench 170 3x5
Chinups: 7,6,7
Circuit:
Leg Press 3x15 @ 205
Leg Curl 3x15 @ 30
Bench Press 3x15 @ 95
DB Row 3x15 @ 25 (e)
Lateral Raise 3x15 @ 10(e)
Calf raise 3x15 @ 75
Bicep Curl 2x15 @ 15 (e)
Tricep Pushdown 2x15 @ 30,40
Notes:
This is only because I’m doing Ultimate Diet 2.0, and it’s recommended. I thought I was supposed to do the circuit once, but I was actually supposed to do it twice
Oct 30 2011 Circuit
Leg Press 3x15 @ 225
Leg Curl 3x15 @ 50
Bench Press 3x15 @ 95,85
Seated Cable Row 3x15 @ 90
Lateral Raise 2x15 @ 10(e)
Calf raise 3x15 @ 75
Bicep Curl 2x15 @ 15 (e)
Tricep Pushdown 2x15 @ 45
(x2)