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My scale came in. Idn if its been calibrated or not. Amazon reviews state its 4lbs heavy the first time you use it. Used it last night, 206lbs. then next reading and the rest were 202lbs. Used it this morning, got 202lbs on the first reading. the rest were 198lbs. Seems like theyre right about the 4lb difference.

But many people say its 4lbs off all the time. I'm usually 196lbs at the gym (naked) and thats in the afternoon. This was after my morning piss and i was 198lbs. It's probably still off. I need to find something heavy that i know the weight of to test this out. Maybe a few gallons of water.


But I weighed 198.2lbs this morning at 15.9% bodyfat and 61% hydration.
I'll keep track of all of these cuz its cool. Don't care about the muscle% and bone mass it measures.
Bodyfat i'll keep track of for obvious reasons. Hydration as well, so i know how much my weight can fluctuate based on water. Going to test that out though by drinking like half a gallon and weighing myself right after, and than an hour after (maybe it needs to be in your system to measure it?)


I wont look so far into this stuff though. Bodyweight and what the mirror shows me are most important, but its nice to have some kind of quantitative measurements on fat over time.

Week 36

Tuesday - 12/02/14

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
325 x 1
365 x 1
325 x 6 PR
325 x 5 PR
325 x 3 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 15 PR
+270lbs x 13 PR
+270lbs x 10 PR
+270lbs x 8 PR
+270lbs x 8 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Was supposed to do 195lbs not 200lbs, but that's okay.
135 x 5
155 x 3
195 x 1
235 x 3
235 x 3 PR
200 x 9 PR

Incline DB Bench Press
65's x 9 PR
65's x 5 PR

I'll do my lateral raises on Thursday.

Threw down a couple of easy dunks in the middle of my workout. Missed a two hander. I can definitely do it with some practice.

Weighed 201lbs in basketball gear... fuck man. Time to cut to 195.

I can definitely hit a 405lb atg squat right now.
http://www.higher-faster-sports.com/verticaljumpcalculator.html
^ puts me at a 34" vertical at 405lbs/199lbs (my current weight in bball gear).
that calculator... havent seen it in a while! used to correctly guess my vertical within an inch, and that's back when i was squatting parallel not ATG.

By the summer I hope to be squatting 440-455 max at a bodyweight of 195-200 in basketball gear. 2.25x bw atg squat.
I think it's a feasible goal. Just have to stay healthy and be consistent with my workouts.

Week 35

Sunday - 11/30/14

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5                                >> Still sticking with 245. Need to perfect form.
155 x 5
175 x 3
205 x 2
225 x 1
245 x 6
245 x 6
245 x 6

Seated Cable Rows
170 x 12 PR                          >> 60sec rests.
170 x 12 PR

Pull ups
BW x 3                    >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 1
+75lbs x 1
BW x 10
BW x 10
BW x 7 PR
BW x 3
BW x 4 PR
BW x 11 PR

Super Strict Hanging Leg Raises
10                    >> 60sec rests.
10
10

Thinking of cutting and dropping maybe 4-5 pounds. Was 196lbs in no clothes right before lifting.

I need to buy myself a good scale and weigh myself every morning after a piss/shit.

Week 35

Thursday - 11/27/14

-= Workout Log =-

Deadlift
155 x 5
205 x 5
245 x 3
295 x 2
335 x 1
365 x 1
395 x 1
370 x 6 PR

Pull ups
BW x 5                    >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+45lbs x 6 PR
+45lbs x 6 PR
+45lbs x 4 PR

Seated Cable Rows
140 x 5                    >> 60sec rests.
185 x 1
165 x 12
165 x 12
165 x 10 PR

Gym closed early on me. But I got the important stuff done and hit PR's in all of em.

Week 35

Tuesday - 11/25/14

-= Workout Log =-

Squat
135 x 8                         >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
320 x 6
320 x 6
320 x 4 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
235 x 3 PR
185 x 12 PR

Incline DB Bench Press
65's x 10 PR
65's x 6

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 10 PR
+270lbs x 10 PR
+270lbs x 10 PR
+270lbs x 10 PR
+270lbs x 10 PR

Super Strict Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12
35's x 7
35's x 7

Wasn't really feeling it this workout. Squats were tough. I used a different squat rack and the floor seems fucked up there. I felt like the floor was sloping down towards me, meaning my heels were lower than they should be. Squatting felt a little weird and like I was going super deep than usual, which should be impossible since I go ATG every time anyway. Still managed a small PR though.

I will add a set of 235x3 on the bench once a week until I get to 5 sets. The backup set will increase by 5lbs once I hit 12 reps.

Week 34

Saturday - 11/22/14

-= Workout Log =-

Squat
135 x 8                         >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
320 x 6
320 x 6
320 x 3 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Bench dropped... fuck
135 x 5                     >> Adding a back up set from now on.
185 x 3
225 x 1
245 x 1
225 x 6
225 x 4
225 x 3
185 x 10 PR

Incline DB Bench Press
65's x 8
65's x 6

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 8 PR
+270lbs x 8 PR
+270lbs x 8 PR
+270lbs x 8 PR
+270lbs x 8 PR

Super Strict Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12
35's x 10
35's x 8

worked out kinda early today and was still very stiff. next workout i think ill squat 3x6 at 320lbs.