07/03/11
Squat - Was warming up and felt a twinge in my right knee again, this time tried front squats
Front Squats - 88lbs 5/5/5
BW Lunges - 8/8/8/8
Leg Raises - 12/12/12/8 last set with straight legs
Ab Wheel - 8 couldn’t extend like i should, really tough.
edit: gah i ended up editing on this one instead of posting the new one, i’m too lazy to correct it.
10/03/11
Deadlift - 5 with 185lbs
3 with 198lbs
7 with 216lbs
Glute Ham Raises - 8/8/8
One Arm DB Row - 66lbs 8/8/8/8/8 felt my right elbow flare on the last set
DB Hammer Curl - 27lbs 8/8/8
11/03/11
band Triceps Pushdown - 20/20/20 added resistance
bench press - 5 with 135lbs
3 with 150lbs
3 with 168lbs
Pushups - 8/8/5 failed =(
Overhead Triceps Press 30lbs 8/8/8/8 guess i was typing the name of the wrong exercise before
played around with some different bars after that to see if my elbow reacted good.
Wheres the metal??
13/03/11
Front Squats - 5 with 88lbs
3 with 110lbs
5 with 133lbs
BW Lunges - 8/8/8/8/8 added 1 set
Leg Raises - 12/12/12/8 last set with straight legs
[quote]solidkhalid wrote:
Wheres the metal??[/quote]
15/03/11
Press - 5 with 88lbs
5 with 92lbs
10 with 97lbs
Scarecrows - 15lbs 8/8/8/8/8 this time did more bent and hell didn’t feel my elbow! that’s great. Thanks Smitty Diesel.
Infraspinatus - 17lbs 12/12/11 now i know why it was feeling light, it wasn’t the 15lbs one, it was the 11lbs one, i’ll go lighter next workout.
17/03/11
Deadlift - 5 with 185lbs
5 with 206lbs
7 with 233lbs
Glute Ham Raises - 8/8/8 still hard as hell.
One Arm DB Row - 66lbs 8/8/8/8/8 felt my elbow only on the 2 last reps.
DB Hammer Curl - 27lbs 8/8/8/8 added one set
19/03/11
band Triceps Pushdown - 30/30
bench press - 5 with 121lbs
5 with 137lbs
8 with 155lbs
Pushups - 8/8/6 same, and felt my right elbow, god darn it.
Triceps Overhead Press - 30lbs 8/8/8/8
20/03/11
Front Squats - 5 with 101lbs
5 with 114lbs
7 with 123lbs funny, my friend told me my back rounded on the last 2 reps, wasn’t the bar supposed to fall if that happened?
BW Lunges - 8/8/8/8/8 i think now i can add some weight.
unfortunately gym closed, i think i’ll do my abs tomorrow along with neck training.
21/03/11
Ab Wheel - 12/12/12 my joints scream on this, too high bf for ab wheel.
Front Plank - 2 sets of 45secs
4-way Neck Traning - 30 reps each one
PLP - 1
22/03/11
Cardio - 40 minutes
PLP - 2
did some sauna to help recovery, a little sore in the neck
23/03/11
Cardio - 40 minutes
PLP - 3
still really sore from neck training, actually my upper back is sore, so i decided to throw deadlift tomorrow instead of press.
24/03/11
Press - 3 with 92lbs
3 with 106lbs
7 with 114lbs nice PR!
Scarecrows - 15lbs 8/8/8/8/8 my lats are on fire.
Infraspinatus - 15lbs 12/12/12
PLP - 4 God, my pullups sucks.
25/03/11
Deadlift - 3 with 194lbs
3 with 220lbs
5 with 247lbs
Back Extension - 12/12/12/12 funny, whenever i keep my abs contracted doing this i feel my sciatic, the place i was doing the previous exercise was not optimal.
One Arm DB Row - 66lbs 8/8/8/8/8
DB Hammer Curl - 27lbs 8/8/8/8
PLP - 5
I guess adding cardio didn’t hurt finally moved on the scale and tape.
weight at 226 waist at 45 inches
Lost 1.2lbs and 0.5 inch from the waist.
Grats
PLP - 6
Cardio - i guess the Iron Maiden show today will be a great cardio workout =)
PLP - 7
Cardio Workout - 40 minutes