warmed up with some stretching and overhead squat work, light power snatch
Rack pulls
315x5
365x5
405x5
435x3 ( first time doing these, grip strength is a weakness for sure)
snatch grip deadlift
135x5
225x5
245x3
245x3
245x3
Chin ups- 3 sets of 5
db rows- 100x10 4 sets
12/19/2010
squats
135x5
205x5
225x5
255x6
felt like shit, have gotten 255 for 12 before
stiff leg deadlifts
135x5
225x5
240x8
240x4 (grip gave out)
240x4
seated calf raises
3 platesx10
3 plates x20
12/21/2010
Flat Barbell press
135x5
185x5
205x5
225x6
165x8
Dips
bwx10
bw 25x8
bw 35x8
bw 50x8
Chin Up
3 sets of 5
Seated dumbell curl
3 sets of 6 at 50 lbs
plate pinches 25 lbs in each hand 2 sets of 30 seconds
finished up with a tabata circuit (goblet squats)
12/22/2010
put back and shoulders together today… dont usually do that but because of holidays i will be missing a workout anyways.
rack pull
worked up to 370x12
then 405x5, felt much easier than last time
db row
3 sets of 100, 10 reps
good mornings
135x10
135x10
135x10
standing db curls for shits and giggles, never do these
worked up to 60x6
military press
145x8
145x8
145x8
12/23/2010
Just a quick tricep workout
close grip bench
185x5
200x8
200x6
dips
bwx8
20lbsx8
35lbsx8
45lbsx8
db skullcrusher
60x8
80x8
80x8
some tabata stuff and thats it
12/24/2010
did some cardio in preparation for christmas day eating
did some cardio with my lil bro today… doubt it will negate the feasting i will do today. On a side note my brother is 15 ( i am 17) and i am very proud of his accomplishments, i might start posting some of his prs as well.
lately have been really into conditioning/fatloss and the like. ive noticed since i am at a novice level i can push the conditioning and still make moderate strength gains, which i am fine with at the moment.
12/28/10
Back
deadlifts
worked up to 385x4
db rows 4 sets of 10 at 105 lbs
light stiff legged deadlifts
5 sets of burpees
done
12/29/10
shoulders/tris
overhead press
worked up to 165x8
dips
bw 30lbs
3 sets of 10
1 bw set to failure
skullcrushers
3 sets of 10 at 80 lbs
quick work out, felt good though, plan on hitting 165x10 when i use that weight again.
legs 12/30/10
squats 225x10
easy 275 single
taking it easy for a bit my hips have felt weird lately
db sldls
90x8
90x8
90x6
calf raises done
chest.bi’s
12/31/10
flat bb bench
215x8
225x2
245x1
265x1
db flat bench
60x8
90x8
90x5
chin ups
4 sets of 5
pinwheel curls
60x10
60x10
burpees
1/1/11
back
deadlift
worked up to 365x8
425 single
pullups
5 sets of 3,3,5,5,and 3 reps
thickbar db rows.
3 sets of 10 with 100lbs
calf raise on leg press (first time doing this, really like it.)
2 plates a sidex30,20,and 40
1/2/11
shoulders and triceps
overhead press
155x12
175x1
185x1
195x1 ( pretty happy with this)
dips
bwx8
bw 25x8
bw 45x8
skullcrushers
65x8
85x8
jm press
135x8 for 3 sets
1/4/2011
squat
245x9
275x1
295x1
stiff legged deadlift dumbells
90x8 5 sets
calf presses on leg press
3ppsx20,20,30
chin ups
1/5/2011
chest/bi’s
flat bench
worked up to 225x7
db bench
65x8
90x11
90x6
wide grip bw dips
bwx10
bwx10
bwx9
preacher curls
65x8
85x6
95x6
pinwheel curls
3 sets of 10, 50 lbs
1/7/2011
deadlift
375x7
db rows
4 sets of 105, 8-10 reps
lat pulldowns
160x8, 3 sets
some grip work
back extensions
done.
been taking half hour walks almost every day, really improves my mood and burns a few extra calories while doing it
1/8/2011
overhead press
worked up to 165x10
seated barbell press
115x10
115x10
135x10
135x6
jm press
135x5
135x5
overhead tricep extensions
dip bars were out of order… fuck
1/11/2011
squats
worked up to 255x8
db stiff legged dls
100x8
100x10
100x9
calf stuff
1/13/11
deadlift
worked up to 385x6
db rows
105 lbs, 3 sets of 10
chin up- 1 set of 5, was completely fried.
lat pulldowns ( dont like these very much, but wanted some light lat work)
160x8 2 sets
hex dumbell pinches
done