tag:blogger.com,1999:blog-323042322011-04-21T17:09:50.336-04:00The Libertarian Lifter is getting jackedPaul Staggnoreply@blogger.comBlogger1881100tag:blogger.com,1999:blog-32304232.post-11065701649762737852012-01-01T17:23:00.028-05:002009-02-08T17:06:04.223-05:00<strong>Meet PRs</strong><br />Squat: 330 (12/02)<br />Bench: 285 (12/02)<br />Deadlift: 385 (12/02)<br /><br /><strong>Gym PRs<br /></strong>Squat: 385<br />Bench: 295<br />Deadlift: 415<br /><br /><strong>ME Bench PRs</strong><br />2 Board: 255x5, 305x3<br />Floor Press: 305x1<br />Reverse Band Press (light band): 365x3, 385x1<br /><br /><strong>ME Squat PRs</strong><br />Low Box Squat: 285x5, 335x3, 355x1<br />High Box Squat: 345x3, 385x1<br />Manta Ray Low Box Squat: 335x1<br /><br /><br /><strong>Other PRs<br /></strong>Press: 175x1, 165x3, 135x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-1106570164976273785?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com2tag:blogger.com,1999:blog-32304232.post-31546260601529398922009-02-10T14:41:00.002-05:002009-02-10T14:43:27.474-05:002 Board Press<br />45x12<br />95x5<br />135x3<br />185x3<br />225x3<br />245x3<br />275x3<br />295x2 (?)<br />315x1<br /><br />Incline Press<br />45x5<br />4x6 @ 135<br /><br />Bent Row<br />45x5<br />135x5<br />4x5 @ 225<br /><br />Face Pull<br />3x15 @ 50<br /><br />pressdown<br />3x12 @ 50<br /><br />hammer curls<br />2x10 @ 40<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3154626060152939892?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-67354158991288844692009-02-08T17:00:00.002-05:002009-02-08T17:05:39.441-05:00Low Box Squat (hole 2)<br />45x5<br />95x3<br />135x3<br />185x3<br />225x3<br />275x3<br />315x3<br />335x3 (PR)<br /><br />Good Morning<br />45x5<br />135x5<br />225x3<br /><br />45 degree hypers<br />3x8<br /><br />Lying leg raise<br />2x12<br /><br />Pulldowns<br />120x12<br />2x6 @ 180<br /><br />Calf raise<br />2x12 @ 200<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-6735415899128884469?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-70966565165198769072009-02-02T08:37:00.001-05:002009-02-02T08:38:35.466-05:00Weight 232.5, waist 40, bodyfat 21%<br /><br />Protein, EFAs, and veggies, here I come!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-7096656516519876907?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-38654455966251011362009-01-23T17:45:00.002-05:002009-01-23T17:50:58.659-05:00Bench Press<br />2x15 @ 45<br />95x5<br />135x5<br />185x3<br />225x3<br />245x3<br />275x1<br />285x1<br />295x1<br /><br />Incline DB press<br />50x8<br />2x12 @ 60<br /><br />Barbell Row<br />45x10<br />135x5<br />4x5 @ 225<br /><br />Face pull<br />3x12 @ 60<br /><br />Pressdowns<br />3x12 @ 60<br /><br />EZ curls<br />3 sets<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3865445596625101136?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-59315903276174244662009-01-17T15:57:00.002-05:002009-01-17T15:59:33.583-05:00Squat<br />45x5<br />95x5<br />135x5<br />185x5<br />225x3<br />275x3<br />315x3<br />365x1<br />385x1<br /><br />Good Morning<br />135x5<br />2x5 @ 185<br /><br />Stepups<br />3x10<br /><br />45 degree hypers<br />3x12<br /><br />situps<br />2x12<br /><br />Pulldowns<br />3x10 @ 120<br /><br />15 mins elliptical<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-5931590327617424466?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-69607151618406020702009-01-15T16:37:00.002-05:002009-01-15T16:40:10.917-05:00Bench Press<br />2x15 @ 45<br />95x5<br />135x3<br />155x3<br />8x3 @ 175<br />185x1<br />225x1<br />245x1<br />265x1<br /><br />Close Grips<br />185x5<br />225x5, 3<br /><br />CSR<br />45x8<br />4x8 @ 90<br /><br />1 Arm press<br />40x8<br />3x5 @ 50<br /><br />presdowns<br />3x15<br /><br />Reverse Grip Hang Cleans<br />45x8<br />2x8 @ 65<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-6960715161840602070?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-24225020117064440672009-01-11T17:11:00.002-05:002009-01-11T17:14:16.327-05:00Box Squat<br />45x5<br />95x2<br />135x2<br />185x2<br />12x2 @ 205<br /><br />Deadlift<br />135x5<br />225x1<br />8x1 @ 245<br />275x1<br />315x1<br />335x1<br /><br />Stepup<br />3x10<br /><br />Pullthru<br />3x10 @ 110<br /><br />Pull down abs (lat)<br />3x8 @ 70<br /><br />20 mins bike<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-2422502011706444067?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-87002584713447361692009-01-09T17:50:00.002-05:002009-01-09T17:54:42.005-05:00Bench Press<br />2x15 @ 45<br />95x5<br />2x3 @ 135<br />185x3<br />225x3<br />3x1 @ 255<br /><br />Incline db press<br />3x8 @ 55<br /><br />BB Row<br />45x8<br />3x8 @ 145<br /><br />Face Pull (lat)<br />3x12 @ 50<br /><br />Pressdown (lat)<br />3x15 @ 50<br /><br />Cable curls or some shit<br />2x8 @ 100<br /><br />30 minutes treadmill<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-8700258471344736169?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-12836666020824542562009-01-07T17:22:00.002-05:002009-01-07T17:24:26.908-05:00Squat<br />45x5<br />95x5<br />135x5<br />185x5<br />225x5<br />275x3<br />315x1<br />3x1 @ 335<br /><br />Good Morning<br />45x5<br />135x5<br />155x5<br /><br />45 Degree Hypers<br />2x10<br /><br />Incline situps<br />2x10<br /><br />Pulldowns<br />2x10 @ 110<br /><br />20 minutes Stepmill.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-1283666602082454256?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-76414028315437617912009-01-05T15:52:00.002-05:002009-01-05T15:54:32.017-05:00Bench press<br />2x15 @ 45<br />2x3 @ 95<br />12x3 @ 135<br /><br />Close grips<br />135x8<br />185x5<br />2x5 @ 195<br /><br />CSR<br />3x10 @ 45<br /><br />1 arm press<br />30x8<br />40x8<br /><br />pressdown<br />2x12 @ 110<br /><br />Hammer curls<br />2x12 @ 30<br /><br />20 mins recumbant bike<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-7641402831543761791?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-8340518546776468822009-01-03T14:27:00.002-05:002009-01-03T14:28:31.740-05:00Box Squat<br />2x2 @ 45<br />2x2 @ 95<br />2x2 @ 135<br />12x2 @ 185<br /><br />Deadlift<br />135x5<br />8x1 @ 225<br /><br />Stepups<br />2x8<br /><br />Pullthru<br />2x8 @ 100<br /><br />Pulldown abs (lat)<br />2x5 @ 100<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-834051854677646882?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-77468856861870352642009-01-02T15:14:00.002-05:002009-01-02T15:16:12.612-05:00Bench press<br />2x10 @ 45<br />95x8<br />2x3 @ 135<br />185x3<br />225x3<br />3x1 @ 245<br /><br />Incline DB press<br />2x8 @ 50<br /><br />BB Row<br />45x8<br />2x8 @ 135<br /><br />Face Pull<br />2x12 @ 100<br /><br />Pressdown<br />2x12 @ 100<br /><br />Hammer curls<br />2x12 @ 25<br /><br />15 minutes treadmill.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-7746885686187035264?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-91105215281572070652008-12-30T17:09:00.001-05:002008-12-30T17:11:13.596-05:00Back to it.<br /><br />Squat<br />45x5<br />95x5<br />135x5<br />185x5<br />225x5<br />275x3<br />3x1 @ 315<br /><br />Good Morning<br />45x5<br />95x5<br />135x5<br /><br />45 degree hypers<br />2x8<br /><br />Lying leg raise<br />2x8<br /><br />Pulldown<br />2x10 @ 100<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-9110521528157207065?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-34959250896608004182008-11-13T18:11:00.002-05:002008-11-13T18:15:52.304-05:00Bench press<br />45x15<br />45+minis x 5<br />95+minis x 3<br />8x3 @ 135+minis<br />185+minis x 1<br />225+minis x 1<br /><br />Close grips<br />135x5<br />185x5<br />3x5 @ 230<br /><br />Hammer DY Row<br />45/side x 8<br />4x8 @ 115/side<br /><br />Plate raise<br />2x15 @ 25<br /><br />DB extensions<br />2x15 @ 20<br /><br />EZ bar curls<br />bar+20 x 8<br />2x8 @ bar+40<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3495925089660800418?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-63063547139098754052008-11-11T18:06:00.002-05:002008-11-11T18:10:11.924-05:00Box Squat<br />45x5<br />95x3<br />135x2<br />185x2<br />8x2 @ 245<br />275x1<br />315x1<br />335x1<br /><br />Deadlift<br />135x5<br />225x1<br />8x1 @ 275<br />315x1<br />365x1<br /><br />Leg Press<br />1pps x 8<br />3pps x 8<br />2x8 @ 5pps<br /><br />Pullthru<br />3x9 @ 120<br /><br />Pull down abs<br />50 x 12<br />2x8 @ 90<br /><br />HS Seated Shrugs<br />1pps x 12<br />2x12 @ 2pps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-6306354713909875405?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-30767650865003797442008-11-09T14:40:00.003-05:002008-11-09T14:44:33.579-05:00Reverse Band Bench Press (Light bands)<br />135x8<br />185x5<br />225x3<br />275x3<br />315x3<br />345x3<br />365x3 (PR)<br />385x1<br /><br />Beats the 3 rep PR from last week by 30 pounds. Fuck yeah. (sorry mom.) Shouldn't have bothered trying to hit a single, the 385 was a grinder.<br /><br />Incline Press<br />45x5<br />95x5<br />135x3<br />5x5 @ 170<br /><br />1 arm DB row<br />50x8<br />80x5<br />2x5 @ 120<br /><br />Face Pull<br />50x12<br />3x9 @ 110<br /><br />Pressdown<br />2x15 @ 60<br />superset with<br />Hammer Curls<br />2x15 @ 30's<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3076765086500379744?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-75637014844892333632008-11-07T17:52:00.001-05:002008-11-07T17:55:13.200-05:00Manta Ray Low Box Squat<br />45x5<br />95x5<br />135x3<br />185x3<br />225x3<br />275x3<br />295x1<br />315x1<br />335x1 (PR)<br /><br />Good Morning<br />45x5<br />135x5<br />215x5, 3<br /><br />45 degree hyper<br />3x10<br /><br />Lying leg raise<br />3x12<br /><br />Pulldown (neutral grip)<br />4x12 @ 130<br /><br />Calf raise<br />2x12 @ 240<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-7563701484489233363?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-64710232806929170402008-11-04T16:33:00.003-05:002008-11-07T19:09:16.456-05:00Bench Press<br />45x15<br />45+ mini bands x 8<br />95+ bands x 3<br />8x3 @ 135+ bands<br /><br />Close grip press<br />135x5<br />185x5<br />3x5 @ 230<br /><br />HS DY Row<br />45/side x 8<br />4x8 @ 100/side<br /><br />Lateral raise<br />20x12<br />2x8 @ 30<br /><br />Band pressdowns<br />2 sets<br /><br />Ez bar curls<br />some.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-6471023280692917040?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-75085215915884510592008-11-03T17:57:00.002-05:002008-11-03T17:59:49.784-05:00Box squat<br />45x5<br />95x5<br />135x2<br />185x2<br />8x2 @ 225<br /><br />Fast and strong.<br /><br />Dealdift<br />135x5<br />225x1`<br />8x1 @ 275<br /><br />Also fast and strong.<br /><br />Leg press<br />90x8<br />180x8<br />270x8<br />360x8<br />450x8<br /><br />Pull thru<br />3x8 @ 120<br /><br />Incline situps<br />2x12<br /><br />Shrugs (HS Seated)<br />90x12<br />2x12 @ 180<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-7508521591588451059?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-84608805474815215422008-11-01T18:05:00.002-04:002008-11-01T18:10:10.302-04:00Reverse Band Bench (Light Bands)<br />135x10<br />185x5<br />225x3<br />245x3<br />275x3<br />315x3<br />335x3 (PR)<br />365x1<br />385x1 (PR)<br /><br />Incline press<br />45x5<br />95x5<br />5x5 @ 165<br /><br />1 arm DB Row<br />50x8<br />80x5<br />100x5<br />120x5<br /><br />Face Pull<br />50x15<br />3x8 @ 110<br /><br />Triceps pressdown<br />2x8 @ 80<br /><br />Hammer curlz<br />2x15 @ 30<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-8460880547481521542?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-69149428536484239292008-10-30T15:24:00.002-04:002008-10-30T15:27:20.877-04:00Manta Ray Low Box Squat (EFS box hole 2)<br />45x5<br />95x5<br />135x3<br />185x3<br />225x3<br />245x3<br />275x1<br />295x1<br />315x1<br /><br />These are harder than I remembered.<br /><br />Good Morning<br />45x5<br />95x5<br />135x5<br />3x5 @ 210<br /><br />45 degree hypers<br />4x8<br /><br />Pulldown abs<br />3x12 @ 80<br /><br />Neutral Grip Pulldowns<br />4x12 @ 120<br /><br />Seated calf raise<br />45x12<br />3x12 @ 90<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-6914942853648423929?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-58900927403383200022008-10-20T15:38:00.002-04:002008-10-20T15:40:47.011-04:00Bench Press<br />2x15 @ 45<br />95x5<br />2x3 @ 135<br />8x3 @ 185<br />225x1<br />245x1<br />275x1<br />285x1<br /><br />Close Grips<br />135x5<br />185x5<br />3x5 @ 225<br /><br />HS DY Row<br />45/side x 12<br />4x8 @ 95/side<br /><br />Lateral raise<br />15x12<br />2x12 @ 25<br /><br />15 minutes elliptical<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-5890092740338320002?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-50612023198638157202008-10-16T16:30:00.002-04:002008-10-16T16:32:37.291-04:00Floor Press<br />45x15<br />95x5<br />135x3<br />185x3<br />225x3<br />275x1<br />295x1<br />305x1 (PR)<br /><br />Incline Press<br />45x5<br />95x5<br />5x5 @ 160<br /><br />Pulldown<br />3x9 @ 180<br /><br />Face Pull<br />3x8 @ 80<br /><br />Pressdown<br />2x10<br /><br />EZ curl<br />2x8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-5061202319863815720?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-88102534654765346192008-10-14T16:44:00.002-04:002008-10-14T16:47:27.798-04:00High Box Squat (EFS Box hole 4)<br />45x5<br />95x5<br />135x3<br />185x3<br />225x3<br />275x3<br />315x3<br />345x3 (PR)<br />365x1<br />375x1<br />385x1<br /><br />Good Morning<br />45x5<br />135x5<br />185x1<br />3x5 @ 205<br /><br />45 degree hypers<br />3x10<br /><br />situps<br />2x8<br /><br />Calf raise<br />2x8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-8810253465476534619?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-81877139582053569832008-10-12T15:25:00.003-04:002008-10-12T15:26:47.480-04:00Bench press<br />2x15 @ 45<br />95x5<br />2x3 @ 135<br />8x3 @ 185<br />225x1<br />245x1<br />275x1<br /><br />4 board press<br />225x3<br />275x3<br />3x3 @ 305<br /><br />HS Y Row<br />1ppsx12<br />4x8 @ 2pps<br /><br />lateral raise<br />3x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-8187713958205356983?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-36685537414818423862008-10-11T15:34:00.002-04:002008-10-11T15:35:56.243-04:00Box Squat<br />45x5<br />95x3<br />2x2@ 135<br />185x2<br />8x2 @ 225<br /><br />Easy and fast.<br /><br />Deadlift<br />135x5<br />8x1 @ 225<br />315x1<br />365x1<br /><br />Leg press<br />3x12 @ 2pps<br /><br />HS leg curl<br />45x12<br />2x8@ 90<br /><br />Pull down abs<br />2x10 @ 80<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3668553741481842386?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-18489104213685316952008-10-08T16:50:00.003-04:002008-10-08T16:51:51.527-04:00Floor Press<br />45x5<br />95x5<br />135x3<br />185x3<br />225x3<br />245x3<br />275x3<br />285x1<br />295x1<br />300x1<br /><br />Incline Press<br />45x5<br />95x5<br />5x5 @ 155<br /><br />Pulldown<br />4x8 @ 180<br /><br />Face Pull<br />2x8 @ 110<br /><br />pressdown<br />2x15<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-1848910421368531695?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-37568232610602874582008-10-06T14:12:00.002-04:002008-10-06T14:14:07.268-04:00High Box Squat (EFS hole 4)<br />45x5<br />95x5<br />135x5<br />185x3<br />225x3<br />275x3<br />315x3<br />335x3<br /><br />Had to call it quits there. I have a stomach virus or something, and I was afraid straining any harder would have catastrophic consequences. Which sucks, because I felt strong as hell.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3756823261060287458?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-7621285961664806712008-09-24T17:12:00.002-04:002008-09-24T17:15:41.823-04:00Bench Press<br />2x12 @ 45<br />95x5<br />2x3 @ 135<br />8x3 @ 185<br />225x1<br />245x1<br />265x1<br /><br />4 board press<br />225x3<br />275x3<br />3x3 @ 295<br /><br />CSR<br />45x8<br />90x8<br />3x8 @ 145<br /><br />Lateral raise<br />15x12<br />3x10 @ 25<br /><br />Hammer curlz<br />2x12 @ 40<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-762128596166480671?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-21010484092814735762008-09-22T16:31:00.002-04:002008-09-22T16:33:50.603-04:00Box Squat<br />45x5<br />95x2<br />135x2<br />185x2<br />225x2<br />8x2 @ 275<br />315x1<br />335x1<br /><br />Deadlift<br />135x5<br />225x1<br />8x1 @ 295<br />315x1<br />365x1<br />405x1<br /><br />1 leg press<br />8<br />2x8 @ 130<br /><br />Pull thru<br />3x8 @ 150<br /><br />Pull down abs<br />3x12 @ 70<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-2101048409281473576?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-35706298994073272572008-09-20T15:07:00.002-04:002008-09-20T15:10:24.346-04:002 board<br />2x10 @ 45<br />95x5<br />135x3<br />185x3<br />225x3<br />275x3<br />305x3 (PR)<br /><br />Incline press<br />45x5<br />95x5<br />4x5 @ 145<br />145x8<br /><br />Pulldowns<br />100x12<br />150x8<br />3x10 @ 170<br /><br />Face Pull<br />3x10 @ 100<br /><br />Pressdown<br />50x15<br />2x15 @ 60<br /><br />Ez bar curlz<br />barx8<br />+20x8<br />2x8 @ +40<br /><br />Incline situps<br />2x12<br /><br />20 minutes stationary bike.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3570629899407327257?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-55205889875732608852008-09-18T17:24:00.002-04:002008-09-18T17:27:38.413-04:00Low Box Squat (EFS box, pin in hole 2)<br />45x5<br />95x5<br />135x3<br />185x3<br />225x2<br />275x3<br />320x3 (PR)<br />335x1<br />355x1 (Ties an all time PR)<br /><br />Good Morning<br />45x5<br />135x5<br />3x5 @ 200<br /><br />Hammer Strength leg curl<br />3x12 @ 90<br /><br />45 degree hypers<br />3x9<br /><br />Lying leg raise<br />2x12<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-5520588987573260885?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-23841670672553852252008-09-16T18:21:00.002-04:002008-09-16T18:24:49.068-04:00Bench Press<br />2x12 @ 45<br />95x5<br />2x3 @ 135<br />8x3 @ 185<br />225x1<br />245x1<br /><br />4 Board Press<br />245x3<br />2x3 @ 285<br />285x5<br /><br />Barbell Row<br />45x5<br />135x5<br />225x5<br />275x5, 3<br />225x8<br /><br />Lateral raise<br />15x12<br />2x9 @ 25<br /><br />Hammer Curlz<br />2x8@ 40<br /><br />I really was trying to come up with an excuse to not go, but good to hit the 285x5 off a 4 board. Skipped cardio.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-2384167067255385225?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-20979007516733132042008-09-14T17:43:00.003-04:002008-09-14T17:45:39.596-04:00Box Squat<br />2x5 @ 45<br />95x3<br />135x2<br />185x2<br />8x2 @ 255<br />275x1<br />315x1<br /><br />Deadlift<br />135x5<br />225x1<br />8x1 @ 275<br />315x1<br />385x1<br /><br />1 leg press<br />8<br />2x8 @ 110<br /><br />Pullthru<br />2x8 @ 150<br /><br />Pulldown abs<br />3x10 @ 70<br /><br />Hot and humid today - I thought about working up a little higher on deads, but couldn't hang on to the bar, I was a big mess of chalk paste.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-2097900751673313204?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-87740562210751146412008-09-12T17:53:00.003-04:002008-09-12T18:02:05.581-04:002 Board press<br />45x10, 10<br />95x5<br />135x3<br />185x3<br />225x3<br />245x3<br />265x3<br />275x3<br />285x3 (PR)<br />315x1<br />325x1<br /><br />I think that's just 5 pounds off an all time PR!<br /><br />Incline press<br />45x5<br />95x5<br />5x5 @ 140<br /><br />Pullups<br />6x4<br /><br />Face Pull<br />4x15 @ 110<br /><br />Pressdown<br />3x12 @ 110<br /><br />20 mins elliptical<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-8774056221075114641?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-75445365207458917432008-09-10T16:51:00.002-04:002008-09-10T16:53:57.565-04:00Low Box Squat (pin in hole 2 of EFS box)<br />45x5<br />95x3<br />135x3<br />185x3<br />225x3<br />245x3<br />275x3<br />295x3<br />315x3 (PR)<br />335x1<br /><br />Good Morning<br />45x5<br />95x5<br />3x5 @ 195<br /><br />45 degree hypers<br />3x8<br /><br />superset with lying leg raises<br />3x12<br /><br />Stretching<br />Foam Rolling<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-7544536520745891743?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-39964210916348992152008-09-08T16:30:00.002-04:002008-09-08T16:32:47.343-04:00Bench Press<br />2x10 @ 45<br />95x5<br />2x3 @ 135<br />8x3 @ 185<br /><br />4 Board Press<br />185x3<br />225x3<br />3x3 @ 275<br /><br />CSR<br />45x8<br />90x8<br />4x8 @ 135<br /><br />Lateral Raise<br />15x12<br />2x8 @ 25<br /><br />Hammer Curlz<br />2x15 @ 25<br /><br />Pressdowns<br />2x15 @ 100<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3996421091634899215?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-34629999230316021052008-09-06T17:27:00.001-04:002008-09-06T17:29:21.767-04:00Box Squat<br />45x5<br />95x3<br />135x2<br />185x2<br />8x2 @ 235<br /><br />Deadlift<br />135x5<br />225x1<br />8x1 @ 245<br /><br />1 leg press<br />sled x 8<br />2x8 @ 90<br /><br />Pull down abs<br />50x12<br />2x8 @ 70<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3462999923031602105?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-40950157744535222162008-09-04T17:36:00.002-04:002008-09-04T17:38:30.412-04:00Bench Press<br />2x10 @ 45<br />95x5<br />135x3<br />185x3<br />225x3<br />245x1<br />275x1<br />295x1 (PR)<br /><br />Incline Press<br />45x5<br />95x5<br />5x5 @ 135<br /><br />Pullups<br />5x4<br /><br />Face Pull<br />4x15 @ 100<br /><br />Pressdown<br />3x12 @ 100<br /><br />Treadmill, 30 mins.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-4095015774453522216?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-75056966998548781892008-09-02T21:45:00.001-04:002008-09-02T21:46:48.166-04:00Test day<br /><br />Squat<br />45x5<br />95x5<br />135x5<br />185x3<br />225x3<br />275x3<br />315x1<br />365x1<br />385x1 (PR)<br /><br />Deadlift<br />135x3<br />225x1<br />315x1<br />365x1<br />405x1<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-7505696699854878189?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-38220174582327262962008-08-17T14:23:00.001-04:002008-08-17T14:27:34.977-04:00234 pounds, 39 inch waist, 19%<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3822017458232726296?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-2217923517203303612008-08-16T17:04:00.002-04:002008-08-16T17:06:44.525-04:00Bench Press<br />2x10 @ 45<br />95x5<br />135x3<br />185x3<br />225x3<br />245x1<br />265x1<br />275x1<br />290x1 (PR)<br />3x6 @ 205<br /><br />Pullup<br />5,5,4,4,4,2 (24)<br /><br />Face Pull<br />4x11 @ 90<br /><br />Pressdown<br />3x15 @ 60<br /><br />30 mins treadmill, 1.5 miles, 3.5/3.1<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-221792351720330361?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-25317524757088558682008-08-12T17:13:00.002-04:002008-08-12T17:15:22.740-04:00Squat<br />45x5<br />95x5<br />135x5<br />185x3<br />225x3<br />275x3<br />315x1<br />345x1<br />365x1<br />385x1 (PR)<br />3x6 @ 265<br /><br />Good Morning<br />45x5<br />135x5<br />3x5 @ 195<br /><br />45 degree hypers<br />3x10<br /><br />Lying leg raise<br />3x10<br /><br />Shrugs<br />2ppsx15<br />3ppsx12<br />3x8 @ 4pps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-2531752475708855868?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-5903889446111339332008-08-10T16:20:00.000-04:002008-08-10T16:21:48.442-04:00236.5, 39.5, 19%<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-590388944611133933?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-32538234580048657552008-08-10T16:12:00.002-04:002008-08-10T16:17:21.222-04:00Bench press<br />2x10 @ 45<br />95x5<br />135x3<br />8x3 @ 185<br />225x1<br />245x1<br /><br />Closegrips<br />135x5<br />185x5<br />3x5 @ 225<br /><br />Row<br />45x5<br />135x5<br />5x5 @ 225<br /><br />DB OH Press (seated)<br />30x8<br />2x8 @ 60<br /><br />Pressdown<br />100x12<br />3x12 @ 150<br /><br />Hammer curlz<br />20x12<br />40x12<br /><br />Treadmill<br />30 mins, 3/3 1.4 miles<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3253823458004865755?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-36101512789942815802008-08-08T16:08:00.000-04:002008-08-10T16:12:23.376-04:00Box Squat<br />45x5<br />95x2<br />135x2<br />185x2<br />225x2<br />8x2 @ 255<br />275x1<br />315x1<br />335x1<br /><br />Deadlift<br />135x5<br />225x1<br />6x1 @ 335<br />405x1<br /><br />Stepup<br />3x12<br />superset with<br />vgrip pulldown<br />3x12 @ 100<br /><br />Pullthru<br />3x10 @ 120<br /><br />Pull down abs<br />50x12<br />3x10 @ 80<br /><br />Interval training on Elliptical<br />6 intervals, :30 on, 1:30 off<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3610151278994281580?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-61528047979647980902008-08-06T16:05:00.000-04:002008-08-10T16:08:11.445-04:00Bench Press<br />2x10 @ 45<br />95x5<br />135x3<br />185x3<br />225x3<br />245x1<br />275x1<br />285x1 (PR)<br />4x6 @ 185<br /><br />Pullup<br />4x5<br /><br />Face Pull<br />60x15<br />4x10 @ 90<br /><br />Rope pressdown<br />3x12 @ 60<br /><br />EX bar curlz<br />20x8<br />40x8,8<br /><br />20 mins elliptical<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-6152804797964798090?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-81509090854742719222008-08-04T16:04:00.000-04:002008-08-10T16:05:28.408-04:00Squat<br />45x5<br />95x5<br />135x3<br />185x3<br />225x3<br />275x3<br />315x1<br />335x1<br />355x1<br />380x1 (PR)<br />4x6 @ 245<br /><br />Good morning<br />45x5<br />135x5<br />190x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-8150909085474271922?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-49105347761407423322008-07-28T16:01:00.000-04:002008-08-10T16:03:48.941-04:00Bench Press<br />2x10 @ 45<br />95x5<br />135x3<br />8x3 @ 185<br /><br />4 board press<br />185x3<br />225x3<br />275x5<br />285x5<br /><br />HS Row<br />1pps x 8<br />3x10 @ 2pps<br /><br />Lateral raise<br />2x10 @ 20<br /><br />Pressdown<br />3x15 @ 100<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-4910534776140742332?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-68207730936084664582008-07-26T15:58:00.001-04:002008-08-10T16:00:58.686-04:00Box Squat<br />45x5<br />95x2<br />2x2 @ 135<br />8x2 @245<br /><br />Deadlift<br />135x5<br />225x1<br />6x1 @ 325<br /><br />Pulldown<br />100x10<br />4x10 @ 120<br /><br />Pull thru<br />3x9 @ 120<br /><br />Lying leg raise<br />2x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-6820773093608466458?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-20680256843103861002008-07-25T17:47:00.002-04:002008-07-25T17:51:41.981-04:00Bench Press<br />2x10 @ 45<br />95x5<br />135x5<br />185x3<br />225x3<br />245x3<br />275x3 (PR)<br /><br />DB Bench<br />50x10<br />3x10 @ 80<br /><br />CSR<br />90x8<br />3x8 @ 155<br /><br />Face Pull<br />50x12<br />3x15 @ 80<br /><br />Curlz<br />2x8 @ 30<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-2068025684310386100?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-42701401408414108452008-07-22T17:20:00.004-04:002008-07-22T17:22:44.115-04:00Squat<br />45x5<br />95x5<br />135x5<br />185x3<br />225x3<br />275x5<br />315x3<br />355x3<br /><br />Good Morning<br />45x5<br />95x5<br />135x5<br />3x5 @ 185<br /><br />Step up<br />3x12<br /><br />45 deg hypers<br />3x10<br /><br />Pull Down abs<br />50x12<br />2x12 @ 70<br /><br />Pulldown (neutral grip)<br />2x12 @ 120<br /><br />Calf raise<br />2x10 @ 220<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-4270140140841410845?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-3226300676522282182008-07-20T20:55:00.001-04:002008-07-20T20:58:33.934-04:00233 pounds<br />39.5 waist.<br /><br />That's about 20% bodyfat. hmph.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-322630067652228218?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-69814730101892087922008-07-20T13:38:00.002-04:002008-07-20T13:41:20.062-04:00Bench Press<br />2x10 @ 45<br />95x5<br />135x3<br />8x3 @ 185<br />225x1<br />245x1<br />275x1<br /><br />4 Board Press<br />225x3<br />275x3<br />285x5 (!)<br /><br />HS Row<br />1ppsx8<br />2ppsx8<br />3x5 @ 3pps<br /><br />Face Pull<br />50x12<br />70x12<br />3x12 @ 80<br /><br />Rope pressdown<br />4x12 @ 50<br /><br />Hammer curl<br />3x10 @ 40<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-6981473010189208792?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-24765285188491066672008-07-18T21:40:00.002-04:002008-07-18T21:42:35.599-04:00Box Squat<br />45x5<br />95x5<br />135x2<br />185x2<br />8x2 @ 225<br />275x2<br />315x2<br />335x1<br />355x1<br /><br />Deadlift<br />135x3<br />225x1<br />6x1 @ 315<br />365x1<br />415x1 (PR)<br /><br />Neutral grip pullup<br />7,3,3,3<br /><br />Pullthru<br />3x8 @ 120<br /><br />Incline situp<br />3x12<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-2476528518849106667?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-70337509273834817462008-07-16T21:36:00.000-04:002008-07-18T21:44:19.724-04:00Bench Press<br />45x10<br />95x5<br />135x3<br />185x3<br />225x3<br />270x3 (PR)<br /><br />Press<br />45x5<br />95x5<br />135x3<br />155x3<br /><br />CSR<br />3x8 @ 145<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-7033750927383481746?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-30211367315558699542008-07-15T20:40:00.003-04:002008-07-15T20:43:56.370-04:00Squat<br />45x5<br />95x5<br />135x5<br />185x3<br />225x3<br />275x3<br />315x3<br />345x3<br /><br />Good Morning<br />45x5<br />95x5<br />135x5<br />165x5<br />185x5<br /><br />Front Squat<br />45x5<br /><br />Leg Ext<br />2x12 @ 50<br /><br />45 degree hypers<br />4x8<br /><br />Pull down abs<br />50x12<br />60x12<br />70x12<br /><br />Pulldown<br />100x12<br />2x8 @ 150<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3021136731555869954?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-26804693008623257182008-07-14T20:44:00.001-04:002008-07-15T20:44:54.378-04:00233.5 pounds<br />40 inch waist.<br /><br />Gotta eat less and move more.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-2680469300862325718?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-17514413745983686092008-07-12T20:38:00.000-04:002008-07-15T20:39:52.005-04:00Bench press<br />45x10<br />95x5<br />135x3<br />8x3 @ 185<br /><br />Close grips<br />185x3<br />225x3<br />245x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-1751441374598368609?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-1823358080576375612008-07-11T20:35:00.001-04:002008-07-15T20:38:11.888-04:00Box Squat<br />45x5<br />95x5<br />135x2<br />185x2<br />225x1<br />8x2 @ 255<br /><br />Slow, felt like shit, so called it a day.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-182335808057637561?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-41178277154155268622008-07-06T16:28:00.002-04:002008-07-06T16:31:45.843-04:00Bench Press<br />2x10 @ 45<br />95x5<br />135x3<br />8x3 @ 185<br /><br />Close Grip Bench<br />185x3<br />225x3<br />250x3<br />255x3<br /><br />Row<br />45x5<br />135x5<br />185x5<br />4x5 @ 255<br /><br />1 Arm DB Press<br />40x5<br />50x5<br />60x7<br /><br />Hammer Curlz<br />3x8 @ 40<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-4117827715415526862?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-66661144542913936702008-07-05T17:55:00.002-04:002008-07-05T17:58:59.511-04:00Box Squat<br />45x5<br />95x2<br />135x2<br />185x2<br />225x1<br />8x2 @ 245<br />275x1<br />335x1 (cake)<br />345x1<br /><br />Deadlift<br />135x3<br />225x1<br />6x1 @ 315<br />365x1<br />405x1 (PR)<br /><br />Pullup<br />6, 4, 3<br /><br />Pullthru<br />3x10 @ 120<br /><br />Incline situp<br />3x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-6666114454291393670?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-8379828098723596902008-07-02T17:52:00.002-04:002008-07-05T17:55:36.848-04:00Bench Press<br />45x5, 5<br />95x5<br />135x3<br />185x3<br />225x3<br />245x3<br />265x3 (PR)<br /><br />DB Incline<br />40x8<br />50x8<br />3x8 @ 70<br /><br />CSR<br />90x8<br />3x8 @ 135<br /><br />Face Pull<br />50x12<br />60x12<br />70x12<br />3x12 @ 80<br /><br />Pressdown<br />50x12<br />2x12 @ 60<br /><br />15 mins elliptical<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-837982809872359690?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-9806999043034068062008-07-01T16:33:00.000-04:002008-07-01T16:34:29.843-04:00Squat<br />45x5<br />95x5<br />135x5<br />185x3<br />225x3<br />275x3<br />315x3<br />335x3<br /><br />Felt great - pretty easy.<br /><br />Good Morning<br />45x5<br />95x5<br />3x5 @ 155<br /><br />Step up<br />3x10<br /><br />45 degree hypers<br />3x10<br /><br />Ab Solo<br />2x15 @ 7lb<br /><br />Calf Raise<br />3x12<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-980699904303406806?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-21244001142520664192008-06-29T17:52:00.001-04:002008-06-29T17:54:34.207-04:00Bench Press<br />45x10<br />95x5<br />135x3<br />3x8 @ 185<br /><br />Close Grip bench<br />185x3<br />225x3<br />245x3<br /><br />Row<br />45x5<br />135x5<br />4x5 @ 250<br /><br />1 Arm Press<br />30x5<br />40x5<br />55x5<br /><br />Hammer Curl<br />2x15 @ 30<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-2124400114252066419?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-2267139954396530422008-06-29T17:42:00.002-04:002008-06-29T17:52:43.587-04:00Bench Press<br /><br />45x15<br /><br />95x5<br /><br />135x3<br /><br />3x8 @ 185<br /><br /><br /><br />4 Board Press<br /><br />185x3<br /><br />225x3<br /><br />275x3<br /><br />300x3<br /><br /><br /><br />Row<br /><br />45x5<br /><br />135x5<br /><br />4x5 @ 245<br /><br /><br /><br />1 Arm press<br /><br />30x8<br /><br />3x5 @ 50<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-226713995439653042?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-2994851167627675342008-06-13T21:50:00.000-04:002008-06-13T21:56:42.097-04:00Box Squat<br />45 x 5<br />135 x 3<br />185 x 2<br />8x2 @ 235<br />275 x 1<br />315 x 1<br /><br />Deadlift<br />135 x 3<br />225x1<br />6x1 @ 285<br /><br />Pulldown<br />5x8 @ 150<br /><br />Was tired as hell today<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-299485116762767534?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-8568762477376127832008-06-11T15:20:00.002-04:002008-06-11T15:21:45.480-04:00Bench Press<br />45x10<br />95x5<br />135x3<br />185x3<br />225x3<br />250x3<br />255x3<br /><br />DB Incline press<br />50x8<br />3x8 @ 65<br /><br />Hammer Strength Row<br />90x8<br />3x8 @ 200<br /><br />Face pull<br />3x15 @ 150<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-856876247737612783?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-42932000095904015572008-06-10T16:03:00.001-04:002008-06-10T16:06:06.457-04:00Squat<br />45x5<br />95x5<br />135x5<br />185x3<br />225x3<br />275x3<br />315x1<br />345x1<br />375x1 (PR)<br /><br />Good Morning<br />45x5<br />95x5<br />3x5 @ 145<br /><br />Step up<br />3x10<br /><br />45 deg hyper<br />3x10<br /><br />Lying leg raise<br />3x12<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-4293200009590401557?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-86978169834412284062008-06-08T14:31:00.002-04:002008-06-08T14:35:26.643-04:00Bench Press<br />45x12<br />95x5<br />135x3<br />8x3 @ 185<br />225x1<br />245x1<br />275x1 (PR)<br /><br />4 Board Press<br />225x3<br />275x3<br />295x3<br /><br />Row<br />45x5<br />135x5<br />185x5<br />4x5 @ 235<br /><br />Lateral raise<br />3x15 @ 15<br /><br />Pressdown<br />4x15<br /><br />Hammer Curl<br />2x10 @ 40<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-8697816983441228406?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-36856674629917210002008-06-06T16:08:00.002-04:002008-06-06T16:10:41.841-04:00Box Squat<br />45x5<br />95x5<br />135x3<br />185x2<br />8x2 @ 225<br /><br />Deadlift<br />135x3<br />225x1<br />6x1 @ 275<br />315x1<br />365x1<br />385x1 (PR)<br /><br />Pullup<br />5, 4, 4<br /><br />Pullthru<br />3x8 @ 120<br /><br />Ab ball machine thing<br />2x8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3685667462991721000?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-37450313338263378262008-06-04T17:21:00.001-04:002008-06-04T17:23:16.433-04:00Bench Press<br />45x10<br />95x5<br />135x3<br />185x3<br />225x3<br />245x3<br /><br />Incline DB Press<br />50x8<br />3x8 @ 60<br /><br />HS Row<br />90x8<br />3x8 @ 180<br /><br />Face Pull<br />3x12 @ 150<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3745031333826337826?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-79870627235034463162008-06-02T18:09:00.002-04:002008-06-02T18:11:20.567-04:00Squat<br />45x5<br />95x5<br />135x5<br />185x3<br />225x3<br />275x3<br />315x3<br />365x1<br /><br />Good Morning<br />3x5 @ 135<br /><br />Hammer Strength Seated leg curl<br />2x15 @ 45<br /><br />Incline Situps<br />3x8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-7987062723503446316?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-8906765758174701352008-06-01T15:24:00.002-04:002008-06-01T15:27:05.782-04:00Bench Press<br />2x10 @ 45<br />95x5<br />135x3<br />8x3 @ 185<br /><br />4 Board Press<br />185x3<br />225x3<br />275x3<br />285x3<br /><br />Row<br />45x5<br />135x5<br />4x5 @ 225<br /><br />Lateral raise<br />3x15 @ 15<br /><br />Pressdown<br />3x15 @ 100<br /><br />Hammer curl<br />3x15 @ 30's<br /><br />12 mins elliptical<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-890676575817470135?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-67455255664337440492008-05-08T16:27:00.002-04:002008-05-08T16:30:50.948-04:00Bench Press<br />45x10<br />95x5<br />135x3<br />8x3 @ 165<br /><br />4 Board Press<br />165x3<br />225x3<br />245x3<br />275x3<br /><br />Row<br />45x5<br />135x5<br />185x5<br />225x5<br />255x5<br />3x5 @ 265<br /><br />Lateral Raise<br />20x12<br />2x8 @ 30<br /><br />EZ Bar OH Ext<br />bar x 12<br />3x5 @ +60<br /><br />EZ bar curlz<br />barx8<br />+50 x 8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-6745525566433744049?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-81192898240155613592008-05-06T17:23:00.002-04:002008-05-06T17:27:13.860-04:00Box Squat<br />45x5<br />95x5<br />135x5<br />185x2<br />225x2<br />8x2 @ 255<br /><br />Deadlift<br />135x5<br />225x1<br />8x1 @ 275<br />315x1<br />370x1 (PR)<br /><br />Step Up<br />BWx10<br />+90x2 (toe*)<br /><br />Hammer Strength Shrug (standing)<br />180x10<br />270x10<br />3x10 @ 360<br /><br />Incline Situp<br />3x8<br /><br />* I have an ingrown toenail, and stepups bothered it.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-8119289824015561359?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-45116557854469232712008-05-03T16:39:00.002-04:002008-05-03T16:42:13.666-04:002 Board Bench Press<br />45x5<br />95x5<br />135x5 185x5<br />215x5<br />245x5(PR)<br />255x5(PR)<br /><br />DB Bench<br />60x10<br />75x10<br />2x10 @ 80<br /><br />Cable Row<br />100x10<br />4x10 @ 170<br /><br />Face Pull<br />50x10<br />70x15<br />3x12 @ 80<br /><br />Pressdown<br />4 sets<br />Hammer curl<br />2x15<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-4511655785446923271?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-24843703666300058732008-04-30T17:09:00.002-04:002008-04-30T17:11:09.323-04:00Low Box Squat<br />45x5<br />95x5<br />135x5<br />185x5<br />225x5<br />265x5<br />285x5 (PR)<br /><br />RDL<br />45x5,5<br />135x5<br />3x5 @ 265<br /><br />Chin<br />5x4<br /><br />45 degree hyper<br />3x12<br /><br />Lying leg raise<br />3x12<br /><br />15 minutes elliptical, level 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-2484370366630005873?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-22219800197335260102008-04-28T15:31:00.002-04:002008-04-28T15:34:03.304-04:00Bench Press<br />45x5<br />95x3<br />135x3<br />8x3 @ 165<br />185x3<br />225x1<br />245x1<br /><br />Press<br />45x5<br />95x5<br />135x3<br />170x2<br /><br />Shoulder complex (front, side, rear raise)<br />2x15 @ 10<br /><br />EZ OH Ext<br />barx8<br />3x6 @ +50<br /><br />Hammer curls<br />2x15<br /><br />Elliptical: 12 minutes, level 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-2221980019733526010?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-59852884585018591332008-04-26T16:11:00.002-04:002008-04-26T16:14:39.622-04:00Box Squat<br />45x5<br />95x2<br />135x2<br />185x2<br />8x2 @ 235<br />275x2<br />315x1<br /><br />Deadlift<br />135x2<br />10x1 @ 245<br />315x1<br />365x1 (PR)<br /><br />Step Up<br />BW x 10<br />2x8 @ +50<br /><br />Hammer Strength Shrug (standing)<br />180x10<br />270x10<br />3x7 @ 360<br /><br />Pullthru<br />3x9 @ 150<br /><br />Pull Down abs (lat machine)<br />50x12<br />2x12 @ 60<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-5985288458501859133?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-41459199030602633882008-04-24T15:07:00.002-04:002008-04-24T15:10:24.695-04:002 Board Bench Press<br />45x5<br />95x5<br />135x5<br />185x5<br />215x5<br />235x5<br /><br />DB Bench Press<br />60x10<br />70x10<br />2x10 @ 75<br /><br />Cable Row<br />100x10<br />4x10 @ 160<br /><br />Face Pull<br />50x10<br />3x15 @ 70<br /><br />Pressdown<br />4x15<br /><br />Hammer curl<br />2x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-4145919903060263388?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-62389425913683185402008-04-22T17:56:00.003-04:002008-04-22T17:58:42.244-04:00Low Box Squat<br />45x5<br />95x5<br />135x5<br />185x5<br />225x5<br />275x5<br /><br />RDL<br />2x5 @ 45<br />135x5<br />3x5 @ 245<br /><br />Chin<br />4x4<br /><br />45 Degree back raise<br />4x10<br /><br />Lying leg raise<br />2x12<br /><br />Stretching<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-6238942591368318540?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-50627642372523641692008-04-20T16:23:00.001-04:002008-04-20T16:27:55.754-04:00Bench Press<br />2x5 @ 45<br />95x5<br />135x3<br />8x3 @ 165<br /><br />Press<br />2x5 @ 45<br />95x5<br />135x3<br />155x3<br />165x3 (PR)<br /><br />Row<br />45x5<br />135x5<br />185x5<br />3x5 @ 245<br /><br />Seated EZ OH Ext<br />Bar x 10<br />3x5 @ +50<br /><br />Hammer Curl<br />3x15 @ 20<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-5062764237252364169?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-81853903456816223372008-04-20T16:19:00.002-04:002008-04-20T16:23:17.991-04:00Box Squat<br />45x5<br />95x5<br />135x2<br />185x2<br />10x2 @ 215<br /><br />Deadlift<br />135x2<br />10x1 @ 225<br /><br />Pulldown<br />160x12,12,8,8<br /><br />Hammer Strength Shrug (standing)<br />270x12<br />2x6 @ 360<br /><br />Pullthru<br />2x8 @ 150<br /><br />Incline situp<br />2x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-8185390345681622337?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-22018278549479521272008-04-16T17:20:00.002-04:002008-04-16T17:23:08.980-04:00Bench Press<br />45x5<br />95x5<br />135x5<br />185x3<br />225x1<br />245x1<br />265x1 (PR)<br /><br />DB Bench<br />50x10<br />60x10<br />70x10<br /><br />Cable Row<br />3x10 @ 150<br /><br />Face Pull<br />50x12<br />2x12 @ 70<br /><br />Rope pressdown<br />3x15<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-2201827854947952127?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-352577469338764562008-04-14T16:45:00.002-04:002008-04-14T16:49:06.366-04:00Back to Westside style training, and happy about it.<br /><br />Warmup: 5 mins elliptical, level 2<br /><br />Squat<br />45x5<br />95x5<br />135x5<br />185x5<br />225x3<br />275x3<br />315x1<br />335x1<br />365x1 (loose wraps) PR<br /><br />Loose wraps = not prestretched, and I put them on without really pulling on them. So, pretty loose, just enough to know they were there. I had more in me, but hitting that PR was plenty.<br /><br />RDL<br />45x5<br />135x5<br />3x5 @ 225<br /><br />Step ups<br />2x10<br /><br />Chins<br />4x4<br /><br />Hammer Strength Shrug (standing, for thickness)<br />180x10<br />2x10 @ 270<br /><br />45 degree hypers<br />4x8<br /><br />Incline situps<br />2x8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-35257746933876456?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-89111415814782591062008-04-12T18:45:00.001-04:002008-04-12T18:47:10.661-04:00Press<br />45x5<br />65x5<br />95x5<br />135x5<br />155x3<br />175x1<br />185xmiss<br /><br />Close Grip Bench<br />45x5<br />95x5<br />135x5<br />185x5<br />3x5 @ 225<br /><br />Pullup<br />5,4,3,3<br /><br />Cable row<br />3x8 @ 150<br /><br />Pressdowns<br />3x12<br /><br />Incline curls<br />2x8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-8911141581478259106?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-82514856104437647792008-04-05T15:44:00.002-04:002008-04-05T15:46:54.004-04:00Press<br />45x2x5<br />65x5<br />95x5<br />3x5 @ 135.<br /><br />Close Grip Bench<br />45x5<br />95x5<br />135x5<br />185x5<br />205x5<br />225x5<br /><br />HS Seated Row<br />90x5<br />180x5<br />3x5 @ 270<br /><br />Pulldowns<br />3x5 @ 200<br /><br />Good stuff today.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-8251485610443764779?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-1181431287844085172008-04-04T17:37:00.002-04:002008-04-04T17:39:29.441-04:00Warmup: 5 mins elliptical<br /><br />Squat<br />45x5<br />95x5<br />135x5<br />185x3<br />225x3<br />275x3<br />315x1<br />335x1<br />355x1<br /><br />The 355 was questionable.<br /><br />Deadlift<br />135x5<br />225x1<br />5 singles @ 285<br /><br />Step up<br />4x8<br /><br />45 degree hypers<br />4x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-118143128784408517?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-80233452229849791032008-04-01T18:32:00.002-04:002008-04-01T18:33:50.927-04:00Bench Press<br />45x5<br />95x5<br />135x5<br />185x3<br />3x3 @ 225<br />245x1<br />255x1<br /><br />Incline DB press<br />3x10 @ 50's<br /><br />Barbell Row<br />45x5<br />95x5<br />135x5<br />185x5<br />5x5 @ 225<br /><br />Chin<br />4,4,3,3<br /><br />Pressdowns<br />3x15<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-8023345222984979103?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-5399205600175022112008-04-01T13:34:00.002-04:002008-04-01T18:38:19.891-04:00Wecome to April.<br /><br />March was better than February, but not what it needed to be.<br /><br />Adjusting training to stay on track for long term goals: moving to a split to better train the powerlifts. <br /><br />Other than that, keep on keepin' on.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-539920560017502211?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-89172440547795446282008-03-25T16:57:00.002-04:002008-03-25T17:17:46.177-04:00Warmup: 5 mins elliptical<br /><br />Squat<br />45x5<br />95x5<br />135x5<br />185x5<br />225x3<br />275x1<br />315x5<br /><br />Bench<br />45x5<br />95x5<br />135x5<br />185x3<br />225x5<br /><br />Deadlift<br />135x5<br />225x1<br />315x1<br />335x1<br />355x1<br />365x0<br /><br />Chin<br />8,4,4<br /><br />Squats felt really good. Bench was actually kind of easy. By the time I deadlift, I'm a little worn out, I should have gotten the 365.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-8917244054779544628?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-48334024611531487052008-03-23T14:26:00.001-04:002008-03-23T14:27:47.117-04:00Warmup: 5 mins elliptical<br /><br />Squat<br />45x5<br />95x5<br />135x5<br />185x5<br />2x5 @ 225<br /><br />Press<br />45x5<br />65x5<br />95x1<br />3x5 @ 110<br /><br />Row<br />45x5<br />95x5<br />135x5<br />185x1<br />3x5 @ 205<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-4833402461153148705?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-77965615836928444662008-03-21T16:55:00.002-04:002008-03-21T16:58:23.334-04:00Warmup: 5 mins elliptical<br /><br />Squat<br />45x5<br />95x5<br />135x5<br />185x3<br />225x1<br />5x5 @ 275<br /><br />Bench<br />45x5<br />95x5<br />135x5<br />185x1<br />3x5 @ 195<br /><br />Deadlift<br />135x5<br />225x1<br />325x5<br /><br />Chin (neutral grip, the Friday night pump up crew was monopolizing the cables, which is where the chin bar is)<br />6 sets of 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-7796561583692844466?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-56035862090905429332008-03-18T18:08:00.002-04:002008-03-18T18:10:09.467-04:00Warmup: 5 mins elliptical<br /><br />Squat<br />45x5<br />95x5<br />135x5<br />185x3<br />275x1<br />315x3<br /><br />Press<br />45x5<br />65x5<br />95x5<br />115x3<br />135x3<br />155x3<br /><br />Row<br />45x5<br />95x5<br />135x5<br />185x5<br />205x5<br />225x5<br /><br />Stretching and out.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-5603586209090542933?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-31667361832201185332008-03-16T17:37:00.001-04:002008-03-16T17:39:59.566-04:00Warmup: 5 mins elliptical<br /><br />Squat<br />45x5<br />95x5<br />135x5<br />185x3<br />2x5 @ 225<br /><br />Bench Press<br />45x5<br />95x5<br />135x5<br />3x5 @ 185<br /><br />Deadlift<br />135x5<br />225x1<br />315x5<br /><br />Chins<br />5 sets of 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-3166736183220118533?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-83882439458963591152008-03-14T18:31:00.002-04:002008-03-14T18:33:35.508-04:00As of this morning:<br /><br />Weight 232, Waist 38.5<br /><br />That's 18% on our handy dandy fat calculator.<br /><br />I've cut way back on alcohol consumption, and I'm trying to stick to the basics - 250g protein, veggies with every meal, cut back on starchy carbs. Seems to be working ok, even with some days that consisted primarily of McDonalds food.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-8388243945896359115?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-57732979857664878272008-03-14T17:01:00.001-04:002008-03-14T17:03:00.002-04:00Kinda starting over. Back is better, but not perfect.<br /><br />Warmup: 5 mins elliptical<br /><br />Squat<br />45x5<br />95x5<br />135x5<br />185x3<br />2x5 @ 275<br /><br />Press<br />45x5<br />65x5<br />85x5<br />2x5 @ 105<br /><br />Row<br />45x5<br />95x5<br />135x5<br />2x5 @ 185<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-5773297985766487827?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0tag:blogger.com,1999:blog-32304232.post-71385070882489122912008-03-11T14:34:00.003-04:002008-03-11T14:37:36.619-04:00My SI joint is flared up. This has happened before, and I think I know what caused it this time. Hitting the anti inflammatories and stretching, but I have to wait until it isn't bugging me to train, or it will stick around for months.<br /><br />So getting back on track is off track. Again. Although eating has been on track.<br /><br />It's already feeling better, hopefully Friday I'll be back to normal, but training.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/32304232-7138507088248912291?l=jackedlibertarian.blogspot.com' alt='' /></div>Paul Staggnoreply@blogger.com0