does anyone even read this thing or is it just me???
1/1/07
wide grip pull ups.
mex10
mex8
mex6 + 2 assisted
medum grip pull ups
mex7
mex6+2 assisted
old style close grip rows
1 plates by 8
2 plates by 10
3 plates by 12
3 plates by 15
4 plates by 10
wide grip seated pully rows
50lbs.x20
70lbs.x17
80lbs.x15
80lbs.x15
80lbs.x15
shrugs
65 pound dumbells x 40 reps
peace.
1/2/08
full squats
210x20
280x6
300x5
hack squats with 230 super set with leg extentions with 3 plates (strip set to two platws with a 25 the two plates the 1 plate)
3 sets
leg curls (60 pounds) ss with calf raises 100 poundsx 40 - 50 reps. 3 sets.
1/3/08
seated military press
100x15
130x12
150x10
170x8
180x6
190x3 PR
side laterals
3 sets of 10 with 25lbs strict form.
front raises to overhead 25’s 3x10
ab machine 6 sets of 15-20
Nice overhead pressing
1/4/08
arms…kinda hard to put on paper/internet but I’ll try.
streight bar curls, drop set,110,90,70,50, 2 sets to failure.
tricep pushdowns 50 pounds,“You go, I go.” with my partner, 7 sets of 10-15.
seated dumbell curls 40lbsX3X10
superset with
rope push downs 50x3x10,10,8
EZ bar curls with 65 pounds, one wide grip set one close grip set of 8-10 full reps, 8-10 half reps from chest and 8-10 reps bottom to halfway up.
[quote]Uber N3wb wrote:
Nice overhead pressing[/quote]
I want to break 200 in a week or two.
1/7/08
bench press
140x15
230x12
250x9
280x3
230x10
incline barbell press
140x15
140x15
140x15
140x15
140x15
flies
55sx10
55sx10
55sx8
45sx10
45sx10
45sx7
dips
mex10
mex10
mex10
serratus pully crunch…thing…lol.
50x10
50x10
good day…
back
wide grip pull ups
mex10
mex8
mex5
pull ups
mex7
mex5+2 assisited
close grip rows
1 platex15
3 platesx12
4 platesx10
5 platesx4
wide grip seated cable rows
70x15
90x15
90x15
90x15
90x15
1/9/08
Full Squats
230x12
280x6
280x6
belt on
300x3
snatch grip deadlifts on platform.
140x12
140x12 ss 15 leg extentions
140x12 ss 10 leg curls
140x10 ss 10 leg curls
140 x10 ss 15 leg extentions
leg extentions
90x15
90x15
January 11
seated military press
120x15
150x10
160x8
200x0
side lateralsx10
ss
front raisesx5
ss
ab machinex15
ss
cable uoright rowx10-12
5 total rotations
incline sit upsx15
ss
leg raisesx10
1 set
1 set burn outs on incline crunces
ab isometrics for a few minutes.
i missed weights all week due to wrestling so I did a general upper body/conditioning workout today and will do a general lower body workout tommorow.
close grip bench press 140lbs.
ss with
seated cable rows (70,90,90,90,110)
5x15 on both.
ab machine
3x40lbsx15
dips
mex15
mex10
mex12
wrestling push ups (set of 1, set of 2, set of 3, all the way to 10)
high knees 3 20 sec bursts.
knee tucks (both legs jumping to chest) 3 20 secound bursts.
20 push ups, 50 crunches, 5 hindu push ups.
2/2/08
Low-box squat
140x5
190x3
210x3
230x3
250x3
260x2
leg ex. 3 sets of triple drop sets.
good mornings
50x12
90x12
110x10
knee tucks
3x20
peace.