“Men who are unhappy, like men who sleep badly, are always proud of the fact.“
Bertrand Russell 

I normally never lift weights two days in a row. However, I’m just too busy and mentally stressed during the work-week. Combine this with the 5 1/2 – 6 1/2 hours of sleep I get each night, and it’s just too hard to feel optimal when it’s time to train. Therefore, I may start lifting on Saturday, Sunday, and only again on Thursday. Generally, I get a decent night’s rest the night before and my calories are increased on the weekend, so why not put them to use?

Today was a 90% day, so I pushed it a bit more than I so far this week. Best exercise of the day? Weighted chins! One rep with 55 lbs…no problem!

Weight: 220

Sleep Time – 8 hrs.

Sun, Dec 15, 2013   0:24 (1:15 PM – 1:39 PM)

	Exercise		Weight (lb)	Reps	Rest	% 1RM	% Ttl Weight
	1 Machine Chest Press (Seated) 1RM: 112.5 Ttl Weight: 1,480 Ttl Reps: 19 Avg Weight: 77.9	1	45	× 5	90	40%	15.2%
		2	70	× 5	90	62%	23.6%
		3	90	× 3	90	80%	18.2%
		4	100	× 3	90	89%	20.3%
		5	110	× 1	90	98%	7.4%
		6	112.5	× 1	90	100%	7.6%
		7	112.5	× 1	90	100%	7.6%
	2 Chin-ups (Front, Underhand)Body Weight ⊕ 1RM: 220+27.5 Ttl Weight: 3,765 Ttl Reps: 17 Avg Weight: 221.5	1		× 5	90	89%	29.2%
		2		× 5	90	89%	29.2%
		3		× 3	90	89%	17.5%
		4		× 3	90	89%	17.5%
		5	+25	× 1	90	99%	6.5%
		6				89%	0.0%
		7				89%	0.0%
	3 Bench Press (Dumbbell, Incline) 1RM: 79.4×2 Ttl Weight: 1,350 Ttl Reps: 9 Avg Weight: 150	1	75×2	× 3	90	94%	33.3%
		2	75×2	× 3	90	94%	33.3%
		3	75×2	× 3	90	94%	33.3%
	4 Arm Curls (Dumbbell, Incline)Notch on 7 1RM (1) Ttl Weight: 1,500 Ttl Reps: 30 Avg Weight: 50	1	25×2	× 12	60		40.0%
		2	25×2	× 10	60		33.3%
		3	25×2	× 8	60		26.7%
	5 Chin-ups (Front, Close Grip)Body Weight ⊕ 1RM: 220+55 12/7/13: 220+90 Ttl Weight: 4,580 Ttl Reps: 20 Avg Weight: 229	1		× 5	60	71%	24.0%
		2		× 5	90	71%	24.0%
		3		× 3	90	71%	14.4%
		4		× 3	90	71%	14.4%
		5	+25	× 1	90	79%	5.3%
		6	+45	× 1	90	85%	5.8%
		7	+55	× 1	90	89%	6.0%
		8	+55	× 1	90	89%	6.0%

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12/15/13 – All exercises (lb)

Total weight	12675 lb
Lats	8345 lb
Pecs	2830 lb
Biceps	1500 lb

Other exercised muscles: Triceps, Anterior Deltoids (Front Delts), Trapezius (Traps), Posterior Deltoids (Rear Delts), Forearm muscles (Forearms)

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1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

h this guy!