10/06/11
Deadlift - 3 with 202lbs
3 with 228lbs
6 with 259lbs
Pendlay Rows - 135lbs 10/10/10/8 PR!
good morning - 88lbs 8/8/8/8 did the last with only BW
Lat PullDown - 17lbs 10/10/10/10 funny my left shoulder started popping on the last set, i’m pretty sure my form was tight, but he kept i don’t know kind of hurting. it was a good stimulation overall
DB Curl - 31lbs 8/5/8/5 my biceps were very stimulated by lat pulldowns and rows.
Cardio - Elliptical 25 minutes
Was very angry with some stuff that have been going on, i channeled that rage and could kept going, but decided to give a rest, it was a good workout already and i didn’t want to exert my lower back anymore.
You make me miss deadlifting first =( Good work bro
why not deadlift first? you’re fresher and more focused.
Was at Nabba today, tried lifting an 220lbs Atlas Stone and the only thing i got was my forearms scrapped.
I did deadlift it, but i couldn’t “frontsquat” and press it.
Every guy there was fucking huge, it just fired me up more.
Not a priority lift at the moment (bent rows and pullups are taking the farm at the moment) I’m still doing 'em for the whole body aspect and for some mid-back hypertrophy (where it hits me the most)
Nabba looked like lots of fun man! You’ll be playing around with that Atlas Stone in due time 
weight at 218 waist at 42.7
lost 0.6lbs and 0.2 inches
12/06/11
Cardio - Elliptical 43 minutes
13/06/11
band extensions - 80
bench press - 3 with 123lbs
3 with 145lbs
8 with 163lbs form was really tight.
4x10 - 88lbs fucking elbow
LandMine - 4x8 44lbs
Cardio - Eliptical 30 minutes
14/06/11
Front Squats - 3 with 115lbs
3 with 132lbs
5 with 150lbs PR
Front Squats - 5x10 with 88lbs my lungs were toast
Smith Standing Calf Raises - 176lbs 12/12/12/12/12 last 2 sets with 180lbs
HIIT - Eliptical 8 bursts, my calves and quads burned, i sweated like a pig my heart was going to explode.
time to hit up a notch!
15/06/11
Cardio - Elliptical 45 minutes
16/06/11
Press - 5 with 106lbs it was supposed to be 97lbs, well guess it won’t hurt.
3 with 119lbs
5 with 132lbs PR!
Scarecrows - 13lbs 10/10/10/10/10 control was much better today.
Facepull - 18lbs 12/12/12/12 much more tighter form
Landmines - 66lbs 4x8
Cardio - Eliptical 30 minutes
My interview link about ufc mma is right here, shame is on portuguese
http://www.redetv.com.br/Video.aspx?26%2C33%2C197337%2Cesportes%2Credetv-esporte%2Cartes-marciais-a-nova-mania-nacional
First they talk about the boxing academy that have under 3 viaducts on Sao Paulo and is forging champions and then about the mma mania around the world and how i met mma and how that love developed.
Awesome interview bro! Then you PIIHB right?
[quote]solidkhalid wrote:
Awesome interview bro! Then you PIIHB right?[/quote]
haha, i had to google urban dictionary for that one!
I got her phone, but she has a boyfriend, but it doesn’t matter, i’m not jealous =)
17/06/11
Deadlift - 5 with 216lbs
3 with 246lbs
5 with 273lbs PR!
Pendlay Rows - 135lbs 10/10/10/10 PR!
Lat PullDown - 17lbs 10/10/10/10 changed the grip on the last sets so the shoulder won’t bug me
DB Curl - 31lbs 8/8/5/6 no biggie.
HIIT - Eliptical cut short
fuck i knew i shouldn’t have pushed that hard with the lower back kind of sore, during the 2nd burst i felt a contraction on my lower back and could barely walk back home, i took some Anti-inflammatories and i’m out for the weekend.
FUCK FUCK FUCK, it was a nice day, i slept well, well, gotta roll with the punches.
Just woke up, i can barely walk, if it doesn’t get better i’ll go to the hospital
Did some stretching and kept walking better than keep sitting(just like Johnny Walker! ok, that was lame.)
Cardio - light walk 1 hour
Did a lot of stretching and gonna do some sauna in order to relax the lower back.
20/06/11
Cardio - 55 minutes light hill walking lots of stretching and sauna throughout the day
