Hawt.

I'd join Crossfit just for the girls.

I'm going to attempt a 395 deadlift today. If I succeed, that means 10 more pounds till I reach my goal. Once I reach the 405 I'll stick with it for a few more weeks until I can get a few sets of 1, then I'll start cutting.

Deadlifts:
250 - 5
280 - 3
320 - 1
395 x 3 - 1
Oh yeah, I got 405 in the bag. I'll be doing it next week.

Barbell curls:
80 x 3 - 10

Dumbbell curls:
35 x 3 - 10

Concentration curls:
25 x 3 - 8

Leg press (hamstrings):
650 - 12
700 - 10
750 - 10
800 - 10

Hamstring curls:
105 x 4 - 5

Calves (standing):
280 x 4 - 8

For those who are just starting out with lifting: Once you learn the basic terminology, I suggest checking this guy out. He's not very well-known, but he answers common but difficult questions in a concise and digestible manner. More importantly, he doesn't spout nonsense broscience as the Hodge Twins and Six Pack Shortcuts tend to do.

Incline dumbbell press:
80 x 4 - 8

Flat dumbbell press:
80 - 8
80 x 3 - 6

Dips:
BW x 5 - 5

Incline dumbbell flyes:
45 x 4 - 8

Flat dumbbell flyes:
45 - 8
35 x 3 - 10

Seated skullcrushers:
90 x 3 - 10

I'm definitely getting stronger with the dumbbells, but once I reach the 100s and am able to rep those out, I'll have to go back to barbells.

Hey, rayoflight3, I found that Youtube channel to be pretty solid. I surprised how much information he had and he sounded rather intelligent. I've been watching most of his videos, pretty sweet. He just needs to learn some basic camera and editing techniques and he'd be golden.

Hey, rayoflight3, I found that Youtube channel to be pretty solid. I surprised how much information he had and he sounded rather intelligent. I've been watching most of his videos, pretty sweet. He just needs to learn some basic camera and editing techniques and he'd be golden.

Glad you enjoy the channel. He's one of the most informative and direct fitness buffs on YouTube in my opinion.

On a side note: My training has been going well, especially with my legs. My front squats are rising at an incredible rate, and I'm going to have to start doing some serious core work if I want to balance the barbell on my body properly. 1.5x bodyweight for reps (~225 lbs) should be achievable within 2-4 months. They say a 2x bodyweight front squat (1RM) is a strong indication of a 40 inch vertical, so I'm hoping to get there within the next year (weight will probably be more than 300 lbs). Also, I was able to grab onto the rim multiple times with ease today despite having done eight sets of front squats and a few other exercises. Felt great. Can't wait to test out my true vertical on my deload week.

Bent over rows:
195 x 4 - 5

Dumbbell rows:
100 x 4 - 6

Cable lat rows:
160 x 4 - 10

Cable lat pulldowns (overhand):
130 x 4 - 10
I feel it more in my lats and less in my forearms and biceps with an overhand grip.

Shrugs:
320 x 5 - 10

Face pulls:
120 - 12
130 - 12
140 - 10
150 - 10

Worked out later than usual because of dentist earlier. Turns out I have to get my wisdom teeth pulled, they said I should do it over winter break. All four of them are growing into my molars, so it'd be best to get them out as soon as possible.

Back squats:
290 x 5 - 3

Leg press (quads):
650 - 10
700 - 10
750 - 8
800 - 6
800 - 6

Leg extensions:
180 - 10
200 - 10
200 x 3 - 8

Hamstring curls:
105 x 3 - 6
85 - 8
85 - 6

Calves (standing):
280 x 4 - 8
280 - 5

I hate how my gym only has one power rack. No overhead press today because people were squatting.

Dumbbell shoulder press:
70 x 4 - 8
70 x 2 - 6
60 x 2 - 10
I'm satisfied with my shoulder progress. A few months ago I was barely able to press 60, but now I'm getting 70's for several sets of 6-8.
They're also bigger, gettin' dem cannonball sized delts. I'm loving it.

Dips:
BW x 5 - 5

Front raises:
25 - 10
30 x 2 - 10

Lateral raises:
25 x 3 - 10

Seated skullcrushers:
90 - 12
90 x 2 - 10

Face pulls:
130 - 10
140 - 10
150 x 2 - 10