Bench worked up to 185x3 then did 6 sets of 3 with 155
Dips 1x15, 2x12
Skull Crushers Pyramid up to 70lbx10
Decline sit ups with 25lb DB 3x20
Played a basketball game of 5 on 5 to warm up. Took about 15 minutes.
Bent Row - Worked up to 145x3 then dropped to 120x6x3
Dumbbell Rows on incline bench - 35x8 45x2x8
Smith Shrugs - 135x12, 225x12, 285x12, 225x12 Felt something pop in my wrist so I dropped it back to 225 on the last set.
Hypers - 25x2x12 15 unweighted.
Squats:
225x5x5
leg curls 110x12x5
leg extensions 110x12x5
Good girl/ bad girl machine 110x20x3.
Bweight 221
Diet is starting today.
2nd workout
Concept 2 rower damper 10
row 2000m 8:27 -
Box Squats worked up to 335x3 New PR. Then did 285x6x3
Sumo Deads 135x5 225x5 275x5 315x3. Called it there, Started to feel the lower back again, I don’t want to tweak that a second time.
Feeling good so far. I’m happy with the progress. Now if only I could stop eating like shit.
[quote]Dtae1988 wrote:
Box Squats worked up to 335x3 New PR. Then did 285x6x3
Sumo Deads 135x5 225x5 275x5 315x3. Called it there, Started to feel the lower back again, I don’t want to tweak that a second time.
Feeling good so far. I’m happy with the progress. Now if only I could stop eating like shit.[/quote]
Good job Dustin! Slightly lower your volume on the box squats if you are going to continue with deadlifting on the same day.
Joe must be a great influence on you…lol
Thank Ric.
Yeah I gotta stay away from the snacks.
This is great: 2 running training programs on the same thread.
[quote]gorillavanilla wrote:
This is great: 2 running training programs on the same thread.[/quote]
I asked him to actually. It helps keep track of his progress and to keep’em honest.
The “training logs” section never gets feedback compared to the threads in here.
Seated ohp collar bone to full extension.
135x5,155x5,170x4x2,180x2x2,170x4x2,145x8 and 135x15 135x10.
did 5 pullups after every set.
Dips 3x15
rear delt pulses knuckles facing 25x40x3
Bweight 220
Yeah, I never go to the training logs section. I think it’s cool to watch the progress and see all the other activity he’s doing as well as lifting.
I’m glad you enjoy the logs Gorilla. And I appreciate not only Ric inviting me to keep the log; but for all you guys allowing a young blood to post in your section.
Today I played two 5v5 Basketball games. Apparently I can shoot 3 pointers but can’t hit a 2 to save my life.
Went for a 30 minute bike ride outside once I got home.
Finishing the day by grilling up a salmon burger.
Luvs me a good salmon burger-Dtae, it’s always good to see this much going on and solid lifting.
SGHP from pins warm ups then : 157.5x2x15 ( 15 sets of 2)
Muscle snatch 95x5x5 --learning form. Will be slow steady progress upwards.
1-arm rows in the smith machine some 95x5,115x5 and 135x5x3. ( wil slowy build volume on these)
bweight 221
Now onwards to a Waterpad and sunshine!
CGP 135xlots. 175x6x2,180x6x2 and 205x6x2 all paused.
Pushdowns 75x15x8 SS reverse cable curls 55x12x8
16 inch box jump x5
10 rope slams
40x5 decline situp and press
Repeat for 3 rounds
Row 325 m :50
bweight 221
Been a messed up week for me so I condensed chest and back into Friday.
Bench - 135x10, 145x5, 155x5, 165x3, 175x3, 155x5 135x10
Incline Cable Flies - 30x3x12
Incline Bench - 95x2x8
Pull Ups - Wide Grip 2xAMAP Close Grip 1xAMAP
Bent Rows - 135x3x5
Paiintballing in Chi-town!
Had a great time with Dtae ( who’s birthday was yesterday)
We played between 15-20 games and had a blast.
I now look like a spotted leopard! LOL
Happy bday Dtae!
Paintballing sounds fun.
[quote]gorillavanilla wrote:
Paintballing sounds fun. [/quote]
Its a rush to say the least!