Don't wait

You know what time it is, or at least will be soon.

The "New Year". An amalgam of "I'm doing this" not "that", going the spiritual route by "naming it and claiming it" (who made that up anyway) and getting the people out of your life that don't mean anything.

Well, I ask why didn't you do any of that last year? Oh, of course......the shit would've required you to look in the mirror and possibly say "You know, I don't think I'm measuring up to my own standards. Let me change something."

We shouldn't find ourselves in the exact same spot we were in at the beginning of the year. We all should have grown in some form or fashion and not necessarily in a financial sense. Maybe a physical sense, maybe a spiritual sense, possibly intellectual. The bottom line is that growth needs to occur in order to move forward.

If you have resolutions every year, I'm going to help you by streamlining it. Stop biting off big chunks of what you want to do in the new year. Make a commitment to something now. The new year means dick if you don't take the steps to clean up some shit now. If you have the goal to write a book, sit down TODAY and type the first page.

Want to eat better? Make a commitment to shopping the outsides of the grocery store today and not messing with the chips, crackers what have you.

Want to be a better lifter?

Then take eating better and combine that with consistency in all aspects of the iron game. Make sure your technique is on point. Make sure you get a good amount of rest. Don't bog your life with bullshit and people who don't help you become a better lifter.

I have my goals, and they extend beyond the new year. I won't share (maybe a few in the future) because I don't need people shitting on them, but know they will be accomplished.

Take stock of what you did during the year now and make corrections now. That way, when January 1st does come, you are a couple steps ahead.

Chest Day.

Chest day:
Incline DB:
40/8
60/8
80/8
100/8
120/8, >80/8 > 60/8

Incline flyes:
40/10
60/10, 10, 10

Bench Press (21's)
135/21
185/21
normal style
225/6
275/6
315/4

Laterals "touch up"
4 sets

Nothing crazy. The 315/4 shouldve been for 6, but I was just roasted

Delt smashing.

Laterals:
25/20
35/15
40/12
50/10
60/5
(Drop set)
60/6 > 50/6 > 40/6 >30/6

Seated Barbell Press:
95/10
135/10
155/8
175/5,4

Seated Laterals:
25/10
30/12
35/10

"21's" Machine Press:
70/21
100/21,21

Some light back to get in blood flow after. Good session overall. Trying to round out my delts a bit and get a bit more of a cap. Hence all the laterals.

Back Training.

Seated Rows: 

90/15

120/12

160/10,10,10

(drop set)

120/10

(drop set)

90/10

Meadows Rows

45/10

90/10

115/10,10

Trap Bar Rows:

135/12

185/8,8

225/8,8

Pulldowns:

130/10

160/10

190/10

Getting some back work outside of deadlifting for a bit. Feels good to get some good volume in and a nice pump. I will slowly add in more volume and get back to deadlifting soon. 

Chest Training

Incline DB Press:
40/20
60/8
80/8
100/8
110/8,8,7(hit failure)

Flyes:
40/10
50/12
60/10,10

Bench Press:
135/8
185/8
225/8,8

Pretty low volume but high on the intensity. I wanted to do partner assisted flyes but I don't have a partner and don't feel comfortable with people who have less of an idea on how do them than I do. The bench was harder than I thought. 225 was the right amount of weight for a workout like this. Felt like hurling after, so a good session.

This workout was based of Mountain Dog dictates as well.

Leg Day

Leg day:

Leg curl: 65/20
85/12
110/10
125/10

Squats:(high bar)
Bar/12
135/10
185/10
225/10
275/7
315/6

Leg press:
3pl/20
4pl/20
5pl/12
6pl/12

Seated Leg curl:
95/15
125/12
140/10

Leg extension:
110/20
140/15
155/15

Volume was up for this one. Really didn't count sets but wanted a good pump. I forgot how hard high bar was for reps. 

Changes I've made to my training just consists of adding more arm work. Going to actually start training arms and filling out those suckers a bit more since they could be better in my opinion. So the new routine is

Day 1: Shoulders ,triceps
Day 2: Legs
Day 3: Chest,biceps
Day 4: Off
Day 5: Back 

Everything is still centered around heavy basic movements, but some more volume will be in there. Gettig it done......one day at a time

Squats

Leg curls-
65/20
80/12
95/9
125/8, 7, 8

Squats
Bar/13
135/8
185/5
225/5
275/3
315/2
365/1
405/2,2

High bar squats:
225/5, 5, 5

RDL's
135/12
225/10,10,
275/10

Leg ext:
2 sets

Workout went well. Tapered down the volume on the worksets a bit for the low bar squats, but I went ahead and added in a couple more sets of squats with some high bar. Focusing more on being under the bar and building up my lower half. All in all the workout was about a 6-7.