Doing jumping jacks probably won't help much with anything unless you're really obese, but even then there are better cardio exercises to do, like walking/jogging and swimming.

I know. I don't even do jumping jacks. I just wanted to bring the Julie Jacks thing up.

I'm surprised I have no soreness today, I expected some lower back soreness because of deadlifts, but there's nothing.

Rest day, tomorrow is chest/shoulders/triceps. I'm gonna keep my bench press between 8-10 reps so I can build up more stamina.

Flat bench press:
225 - 10
225 - 10
225 - 8
225 - 6

Incline dumbbell press:
70 - 9
70 - 8
70 - 7
70 - 7

Flat dumbbell flies:
35 - 10
45 - 10
45 - 8
45 - 8

Dumbbell shoulder press:
60 - 6
50 - 8
50 - 7
50 - 6
Did poorly on these because I didn't have much back support. I had to use this one bench that didn't cover your upper back. So my lower back was on the bench, but my upper back didn't have anything behind it.

Lateral raise (dumbbells, standing):
25 x 4 - 10

Skull crushers (ez-curl bar, seated):
75 - 12
85 - 10
85 - 10
85 - 8

Cable push downs (v-bar):
120 - 12
130 - 12
140 - 12
150 - 10
Underestimated myself here, next time I'll start out with around 140.

This man is a beast.
Deadlifts 700+ pounds like it's nothing, no straps or belt. That means incredible grip strength and impressive core/lower back strength. He didn't use straps or a belt at all in the vid, and in the middle of it he just goes to bench press 460 pounds with no leg drive for reps.

This man is a beast.
Deadlifts 700+ pounds like it's nothing, no straps or belt. That means incredible grip strength and impressive core/lower back strength. He didn't use straps or a belt at all in the vid, and in the middle of it he just goes to bench press 460 pounds with no leg drive for reps.

Da hell? I'd probably die if I did that. Jesus...

Yeah, he's also deadlifted more than three times his bodyweight.

Bummer, the power rack at my gym doesn't accommodate my height for front squats. Either it's set too low or too high. I could still technically do them, but it's awkward positioning.

Squats (back):
225 - 8
275 - 6
295 - 3
315 - 2
315 - 2

Leg press (regular):
495 - 12
585 - 12
720 - 10
720 - 8
720 - 6

Leg extensions:
140 - 10
160 x 3 - 10
Drop set: 160 - 4, 140 - 4, 120 - 4, 100 - 4

Hamstring curls (lying):
85 - 10
85 - 8
85 - 8
75 - 10
75 - 8

Calves (standing):
220 x 3 - 10
180 x 2 - 10

Well.  Everyone wish me luck at regionals on Thursday for Cross Country!  Ill need to PR by about  25 seconds to move on to States haha.  Think I can do it?

Think I can do it?

You can do it! Just make sure to listen to that before you run.