fought strep throat for a while.
making a comback.
squats
135x8
225x20 (DAM)
snatch
130x3
130x3
130x3
130x3
leg press
315x15
405x12
495x12
585x8
leg extentions and leg curls superseted 4 sets moderate weights. 10-15 reps per set.
dumbell shrugs
90sx15
100sx15
105sx12
this felt fan-fucking-tastic. the squats at the beggining were great. maid me gasp and fight for air. i wanted to do more. honestly i was a lil bit lost most of the workout wondering what to do next.
november 19th
Squats (no belt)
135x10
225x8
315x5
235x20 breathing squats very hard.
leg press
3 plates per side 15
4 plates per side 12
5 plates per side 10
stiff legged deadlifts on box no belt
135x10
135x10
135x10
calf raises on smith machine w/box
225x15
225x15
275x10
275x15
275x15
315x10
315x10
shrugs
225x15
275x10
The squats with no belt killed me. Killed me horribly. But i LOVE super-squats/breathing squats for there intensity. so im keeping them.
dec. 23
smith machine shoulder press
135x15
155x12
185x10
205x5
225x2
lateral raises
15x15
30x8
25x10
20x10
cable high rows
80x15
110x12
130x10
machine shoulder press nuetral grip
50x15
50x15
50x15
march 26
dumbell bench
80sx15,12,12
complex
bent over row 100x10,10,10
dipsx10,10,10
reverse flys, 20x10, 25x10,6
upright dumbell row 20x10, 25x10,6
shrugs 90sx10,10,10
military press 115x10,6,6
farmers walk, ~40 meters/105 pond dumbells
plate pinches 10’s 45 seconds per hand 1 set
shrugs 90x15