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Cruise 2/13/11

Squat 245 X 5 reps X 5 sets

Seated Row 180 X 5 reps X 5 sets

Static leg press 8 plates 25 secs

static bicep machine 170 35 secs

static calf pushdown 150 20 secs

static ab pulldown 180lbs 30 secs

Good luck on your run!

Couple tips to make it more bearable: Save the majority of your calories until nigh time and metamucil works wonders to keep you full. I always took a serving before bed and it kept the hunger away.

Cruise 2/9/11 Bench 185X5, 205X5, 205X5, 205X5, 205X4 Shoulder press 65lb Dumbbell 5 reps X 5 sets Feels good to do something different. Woke up with a sore chest. Its been about 6 weeks since I have done the bench press and I am feeling it. No strength loss and possible strength gain from all the d...

Thanks man. Yeah its definitely not pretty or for the faint of heart but it gets the job done.

2/07/11 SS#13 Squats 1 set 20 reps 250lbs - All reps completed. Tough. Cool fact- My 1 rep max was 250 when I did my first BP run in October. Pullovers 1 set 20 reps 50lbs Dips 2 sets 12 reps Body weight + 50lbs- Easier than last time, but still hard! Bent over rows 2 sets 10 reps 110lbs dumbbells -...

I am very happy Rob is coming home. Hopefully he takes all the time he needs to get back to 100%.

2/03/11 SS#12 Squats 1 set 20 reps 245lbs - All reps completed. Craziness and deep breaths got me through this. Pullovers 1 set 20 reps 50lbs Dips 2 sets 12 reps Body weight + 50lbs Starting to hit a wall on this one. Very hard! Bent over rows 2 sets 15 reps 105lbs dumbbells - 105 was killer. Probab...

1/29/11
SS#11

Squats 1 set 20 reps
240lbs - All reps completed

Pullovers 1 set 20 reps
50lbs

Dips 2 sets 12 reps
Body weight + 45lbs

Bent over rows 2 sets 15 reps
100lbs dumbbells - Still at 100lbs, but feeling like I will be attempting 105 next.

1/25/11
SS#10

Squats 1 set 20 reps
235lbs - All reps completed

Pullovers 1 set 20 reps
50lbs

Dips 2 sets 12 reps
Body weight + 40lbs

Bent over rows 2 sets 15 reps
100lbs dumbbells - Straps helped me hold onto these suckers.

1/17/11 SS#7 Squats 1 set 20 reps 215lbs - All reps completed Pullovers 1 set 20 reps 50lbs Dips 2 sets 12 reps Body weight + 30lbs Bent over rows 2 sets 15 reps 90lbs dumbbells 1/20/11 SS#8 Squats 1 set 20 reps 225lbs - All reps completed Pullovers 1 set 20 reps 50lbs Dips 2 sets 12 reps Body weigh...

Thanks Rob. I am loving the progress as well and have not been this sore since I first started seriously working out a few years ago. I agree with the hell that is about to come. Now that my next squat attempt will be in the 215lb range it is gonna take everything I have to complete it. As it should...

1/14/11 SS#6 Squats 1 set 20 reps 205lbs - All reps completed Pullovers 1 set 20 reps 50lbs Dips 2 sets 12 reps Body weight + 25lbs Bent over rows 2 sets 15 reps 85lbs dumbbells Steadily increasing the weights. Feeling bigger and stronger. Rob do you advocate a full 6 weeks of SS like the book? I am...

1/11/11
SS#5

Squats 1 set 20 reps
195lbs - All reps completed

Pullovers 1 set 20 reps
50lbs

Dips 2 sets 12 reps
Body weight + 20lbs

Bent over rows 2 sets 15 reps
80lbs dumbbells

Still going strong and the extra rest is very helpful.

Good advice Rob. I think a 3off 1on format will be beneficial for me very soon. 1/9/11 SS#4 Squats 1 set 20 reps 185lbs - All reps completed Pullovers 1 set 20 reps 50lbs Dips 2 sets 12 reps Body weight + 15lbs Bent over rows 2 sets 15 reps 75lbs dumbbells Still loving its simplicity and brevity. Ro...