Front Squat
155 x 8
175 x 8
185 x 8
185 x 8 last few reps were rough
Two Victory
Incline DB flys
65 x 8
70 x 7
70 x 4, 2 (tired boobies)
65 x 8
Cable Cross-overs
50 x 10
55 x 10
55 x 10
Weighted Dips
25 x 8 x 3
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Wednesday, February 23, 2011
Wednesday, February 16, 2011
DL dynamic
Snatch
20k x 4
30k x 6
30k x 6
30k x 6
Deadlift
243 x 8 (off floor every rep)
243 x 8 (4, Switch grip, 4)
243 x 8 (4, Switch grip, 4)
Chinups
BW x 8
BW x 8
BW x 8
DB pullovers
60 x 8 x 3
Barbell curls
65 x 8 x 3
Rear delt cables
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20k x 4
30k x 6
30k x 6
30k x 6
Deadlift
243 x 8 (off floor every rep)
243 x 8 (4, Switch grip, 4)
243 x 8 (4, Switch grip, 4)
Chinups
BW x 8
BW x 8
BW x 8
DB pullovers
60 x 8 x 3
Barbell curls
65 x 8 x 3
Rear delt cables
Sent on the Sprint® Now Network from my BlackBerry®
Monday, February 14, 2011
Squat Heavy
247 x 4
309 x 2 (bench support at bottom)
309 x 1 (no bench...good rep)
265 x 4
265 x 4
265 x 5 (85% of 309 max)
Bulgarian Squats
BW x 8
15k x 8
15k x 8
15k x 8 Awesome sets!
Bench Press (flat)
155 x 4
200 x 2
220 x 3/4 (just failed lockout)
177 x 4
177 x 4
177 x 4
177 x 4
Incline DB flys
80 x 4
Weighted dips
35 x 6
45 x 4
45 x 4
Sent on the Sprint® Now Network from my BlackBerry®
309 x 2 (bench support at bottom)
309 x 1 (no bench...good rep)
265 x 4
265 x 4
265 x 5 (85% of 309 max)
Bulgarian Squats
BW x 8
15k x 8
15k x 8
15k x 8 Awesome sets!
Bench Press (flat)
155 x 4
200 x 2
220 x 3/4 (just failed lockout)
177 x 4
177 x 4
177 x 4
177 x 4
Incline DB flys
80 x 4
Weighted dips
35 x 6
45 x 4
45 x 4
Sent on the Sprint® Now Network from my BlackBerry®
Friday, February 11, 2011
DL Heavy
309 x 1
331 x 1 PR!
340 x 1 NEW PR!
287 x 3
287 x 3 broken 1, 45 second, 2,3
287 x 3
Wide grip pull ups
BW x 4 x 4
Chins x 10
Handstand (static)
BW x 30 second x 2
Free motion cable curls
27.5 x 8 per arm
30 x 6 per arm x 2
331 x 1 PR!
340 x 1 NEW PR!
287 x 3
287 x 3 broken 1, 45 second, 2,3
287 x 3
Wide grip pull ups
BW x 4 x 4
Chins x 10
Handstand (static)
BW x 30 second x 2
Free motion cable curls
27.5 x 8 per arm
30 x 6 per arm x 2
Wednesday, February 9, 2011
Squat Heavy
Warm-up
Step-ups
40 lb DB per hand x 8 per leg
Single leg squats
4 per leg
4 per leg + 25 lb plate
4 per leg + 25 lb barbell (more accurate and better on knees)
4 per leg + 35 BB. (Bench as safety net-very slow)
4 per leg + 35 BB last few reps sets
Incline DB presses
65 x 5
75 x 4
75 x 4
75 x 5
80 x 4
Cable flys
55 x 10 x 3
Military Press
115 x 8 x 2
Triceps press downs
110 x 8 meh
150 x 8
150 x 8 (whole stack...just saying)
Sent on the Sprint® Now Network from my BlackBerry®
Step-ups
40 lb DB per hand x 8 per leg
Single leg squats
4 per leg
4 per leg + 25 lb plate
4 per leg + 25 lb barbell (more accurate and better on knees)
4 per leg + 35 BB. (Bench as safety net-very slow)
4 per leg + 35 BB last few reps sets
Incline DB presses
65 x 5
75 x 4
75 x 4
75 x 5
80 x 4
Cable flys
55 x 10 x 3
Military Press
115 x 8 x 2
Triceps press downs
110 x 8 meh
150 x 8
150 x 8 (whole stack...just saying)
Sent on the Sprint® Now Network from my BlackBerry®
Friday, February 4, 2011
DL Dynamic
221 x 8
221 x 8
243 x 8
252 x 8
252 x 8 good set
Chinups
BW x 8
BW x 8
BW x 8 (6,2)
BW x 8 (6,2)
DB Pullovers
40 x 8
50 x 8
50 x 8
Rear delt flys
20 x 8
25 x 8
25 x 8
Bicep curls (free motion)
27.5 x 8 each arm
27.5 x 8 each arm
27.5 x 8 each arm
Sent on the Sprint® Now Network from my BlackBerry®
221 x 8
243 x 8
252 x 8
252 x 8 good set
Chinups
BW x 8
BW x 8
BW x 8 (6,2)
BW x 8 (6,2)
DB Pullovers
40 x 8
50 x 8
50 x 8
Rear delt flys
20 x 8
25 x 8
25 x 8
Bicep curls (free motion)
27.5 x 8 each arm
27.5 x 8 each arm
27.5 x 8 each arm
Sent on the Sprint® Now Network from my BlackBerry®
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