ramp 1 week 1 day 4

Normal warm up
Deadlift 185x8, 315x10, 295x10, 275x10 rough but not as bad a squats
Bench 115x8, 195x9, 175x9, 155x8
Neutral grip chin x 6 doh!
Rev. grip pull-down 165x8
Wide-grip 140x10
Press 115x10
Calf raise 380x10
Push down 70x8 - go back to 60
Calf raise 380x10
Curl 85x10

ramp 1 week 1 day 3

Normal warm up 

3x10-12 day 2min rest

Hammer row 145x12x2, 135x10 

Bench 185, 165x12, 145x10

Squat 135x8, 245x10

DB Press 40s x12 

Squat 225x10

Hammer curls 35s x12

Squat 205x12

Calf raise 360x12

Push-down 60x12 repeat

Calf raise 360x12

I was dyin going from benches to squats

ramp 1 week 1 day 2

Monday, 1/21

Normal warm up
3x15 day 2 min rest
Press 115, 85, 65x15
Push down 60x12
Squat 135x8
Push down 50x13
Squat 225x15 - ass kicker
Push down 50x13
Squat 205x15, 175x15
Sit ups 15x15, 13, 10x13 - need to find a different ab exercise, lots of quad strainin here
5min incline treadmill walk cool down

ramp 1 week 1 day 1 (reboot)

Got off schedule early in the cycle so just rebooting

5min elliptical 

Wide-grip pull-down 145, 130, 115 x 15 good but move on up 

Inclines 70, 55 x14, 45x 13 hit your reps

Curls 60, 50, 50 x 15 mixed with.... 

Calf raise 340x15x3
15min treadmill incline walk

ramp 1 week 1 day 2

1/15

Normal warm up 

Press 115, 85, 65 x15

Push-down 40x15x2, 50x15 between squats - go up to 60

Squat 225, 205, 185 x 15 - abs crampin but made it 

Sit ups 10x15x2, 13 - start with 15 next time 

ramp 1 week 1 day 1

Normal warm up
Wide-grip pull-down 145x15, 130x15, 115x15 just right - go up the first set
DB incline bench 65x15, 55x15, 45x15 - moderate riding up to hard - go up
Curls 60x15, 50x15, 40x15 moderate going up to hard - go up
Calf raise 330x15, 15, 13 - hard
5min incline walk cool down

Hike

1/13
Same hike as last time with the dog

preconditioning day 10

1/10

Normal warm up
Bench 115x8, 185x12, 155x12, 155x12 no prob
Hammer row 160 x 10, 10 hard, 135x12 easy jump set between bench
Squat 245x12, 225x10, 205x10 all hard - a little hip rise on the last one
DB press 30x12 too easy
Curls 80x10 moderate
-curls and presses in between squats
Calf raise 320x12, 340x12, 360x12 - oops extra set, all easy
-Squats after upper body work sux

jog

1/9
Normal warm up
Jog 35min
60 reps neck wrap

Preconditioning day 9

Normal warm up
Hammer row 3 plates x 12 mod, x 10 hard, 2.75 plates x 12 mod
Bench 115x8, 185x12 hard, 155x10 hard, 135x12 hard
Calf raise 3.75 plates x12x3 last set hard
Curls 70x12 mod, x10 hard, 60x12 burn
5min incline treadmill

Legs are barely sore today rah

Pre conditioning day 8

Normal warm up
Squat 135x8 225x15 gasser, 205x13 another gasser, 185x13 shakey
Press 65x8, 115x13, 85x13, 65x13 all hard and some pauses
Push-down 40x15, 13, 30x15

I really need to go to jump sets so I'm not dying on and after the squats

Pre conditioning day 7

c2 row 5min
Db inclines 30 degrees 30x10, 60x15 easy, 60x15 mod, 60x12 hard
Wide-grip pull down 130x15 easy, 115x15 mod, 100x15 hard
Curls 50x15 easy, 50x13 hard, 45x15 burn
Calf raise 3 plates x 15, easy, 3.5 plates x 15 hard, x 13 hard
5min incline walk

hike

Hike with the dog 2.2 miles up 1270' (50 min) then 2.2 down

Preconditioning day 6

1/4

Normal warm up
DL 185x8, 315x8 mod, 295x8 mod, 275x8 mod
Push-downs 70x8 hard, 60x8x2 easy
Press 145x6 hard, 115x8 mod, 115x6 hard
5min incline walk

Preconditioning day 5

Normal warm up
Bench 135x5, 205x8 hard, 185x8, 175x8 moderate - I thought 205 was going to be easy, but I felt cold and  weak. Try a few more reps with a lighter weight for the warm up.
Hammer row 2.5 plates x 8 - easy, 2.75 plates x8x2 moderate. Need to move these to a higher rep day
Curl 80x8x3 - last set hard
Calf raise 3 plates x 8 - easy, 3.5 plates x 8x2 - moderate
5min incline treadmill cool down

Pre conditioning day 4

Normal warm up
Press 65x5, 135x10, 115x10, 95x10 pretty good
Push-down 70x8 too heavy and sloppy, 60x10x2
Squat 135x5, 245x10 no prob, 225x10, 205x10 - last two were gassers
5min treadmill walking

- I'm liking how brief these are but realizing this is the easy stuff
- Squats were supposed to be first but the racks were occupied

Jog

New Year's day jog, 45min less tying shoe and taking a piss