wed
6/27/07
a.m. warmup:
5 min on tread mill 3 min at 6.5 incline /6 mph
sissy squats - b.w. x 15x2
squats:(box squats bump and go)
45x15x2, 80x5, 95x5, 110x5, 110x5
incline bench:
45x15x2, 90x8, 105x5, 115x5, 130x5
deadlift:
95x10, 115x5, 130x5, 145x5, 160x5
–overall good lifts kept good form…
–i went back to box squats due to sore knees again…it seems that after about four weeks they start to give out on me.
sat
6/30/07
warm-up:
5min on treadmill
b.w. squats 15x2
box squats: 80x5, 95x5, 110x5, 120x5, 140x5, 110x8
bench: 45x25x2,95x5, 105x5, 120x5, 1235x5, 155x3, 120x8
row: 45x10x2, 70x5, 80x5, 95x5, 105x5, 120x5, 95x10
assistance:
weighted dips: 25+b.w.x7x3
barbell curls: 65x8x3
standing millitary press:75x8x3
overhead tri extensions: 45x10x3
–today felt good not much knee pain, being real strict on all lifts.
shoulders are real tight but feel good .
sat
7/2/07
warmup:
5 min on treadmil
b.w. squat: 15x2
overhead squat: 45x15
squats: 85x5, 100x5, 110x5, 125x5, 140x5
bench: 45x20x2, 95x5, 110x5, 125x5, 140x5, 155x5
row: 70x10, 85x10, 100x5, 110x5, 120x5
wed.
7/4/07
warm-up:
6 min treadmill
bw squats: 15x3
squats: 85x5, 100x5, 110x5, 110x5
incline bench:45x15x2, 90x5, 105x5, 120x5, 130x5
deadlift:115x5, 130x5, 150x5, 165x5
assistance:
stable ball sit ups:15x2
hanging knee lifts: 10x2
hanging laegg lifts: 10x1