6/16/11 - Non Fasted Arm Day
-11 minutes stairstepper (190cals)
-5x6 assisted chins, 5x10 dips, 3 sets 21's, 5x8 tri rope pulldowns, 3x10 leg raises, 3x20 medicine ball throws.
-12 minutes elliptical (200cals)

6/17/11 - Fasted Workout
Felt like total shit, so sore today. Felt like a pussy squatting 1 plate.
-11 minutes stairstepper (180+cals)
-3 sets prone leg curls, 5x6 squats (1 plate) 3 sets leg extensions, 5 sets front squats (95lbs) 5x8 calf raises
-12 minutes elliptical (210cals)

WEEK EIGHT
6/19/11 - Fasted Workout
Weight: 207lbs

-11 minutes stairstepper (level 13)
-7 sets bench, maxed out at 225x1, 3 sets each side torso rotations
-12 minutes elliptical (210cals)

6/20/11 - Fasted Workout
-11 minutes stairstepper
-5 sets deadlift (10x135, 3 sets 225x5, 10x135) 5 sets bent over dbell rows (55-75lbsx6-8reps)
-12 minutes elliptical

6/22/11 - Fasted Workout
-12 minutes elliptical (200cals)
-5 sets OHP (5th set @ 105lbsx6) 5 sets incline bench (135lbsx5) 5 sets lateral dbell raise (1 set 25x6, 4 sets 20x6) dbell shrugs (60-75lbsx10)
-14 minutes stairstepper (230+cals)

^((6/22/11 - Did 5x20-40 medicine ball throw situps as well!))^

6/23/11 - Fasted Workout
-12 minutes stairstepper (level 15)
-5x6 assisted chins, 5x10 dips, 5x8 tri pressdowns, 3x8 each side torso rotations
-12 minutes elliptical

END OF EIGHT WEEKS FASTED WORKOUT
Weight: 208lbs
6/24/11 - Fasted Workout
-13 minutes elliptical (210cals)
-5x10 squats (135lbs) 3x10 prone leg curls, 5x10 seated calf raise (2plates)

Gonna take a week off, quit smoking, start a diet. Maybe keto? Nah, I fucking love carbs. Then I'll start another 8 weeks!!!

Starting Rippetoe's this session.
This week I've been keeping a strict diet. I think when I weigh-in tomorrow at the gym I may be 200 or less for the first time in a long time.
Also, I've been keeping up with the daily stretching and yoga and meditation shit. I brought out my BOB (a head and torso to hit) to practice on, too.
Need to quit smoking ciggies. I quit for a few weeks, then this past 6 weeks I picked it back up.

WEEK ONE RIPPETOES
7/4/11 - Workout A
Weight: 206lbs

Squats: Warmup sets: barx10, 65x10, 95x8, 135x8,
Working Set: 3x5 of 205lbs
Bench: Warmup sets: barx10, 65x10, 95x10, 135x8,
Working Set: 3x5 of 185lbs
Deadlifts: Warmup sets: barx10, 95x10, 135x8, 185x6,
Working Set: 3x5 of 245lbs

edit: the deadlifts were only supposed to be ONE working set. I guess I had some fire in my belly.

This post was edited by Henchman21 on Jul 5 2011 02:37am

7/6/11 - Workout B

Squats: Smith Machine, crowded tonight! Warmup sets: barx10, 65x10, 115x10, 165x10,
Working Set: 3x5 of 255lbs (smith machine, remember!)
OHP: Warmup sets: barx10, 65x10, 75x10, 85x8,
Working Set: 3x5 of 95lbs
Bent Over Bbell Rows: Warmup sets: barx10, 55x10, 65x10, 95x10,
Working Set: 3x5 of 105lbs