new start

Discussion in 'Training Logs' started by synthetic, Apr 2, 2007.

Thread Status:
Not open for further replies.
  1. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    a new start, hoping to get up to my 198 gym numbers or better as a 181

    current 175lb: sq 285; bench 205; dead 415; snatch 165; c&j 235


    goals:
    sq: bw x 20x3 :) broken
    - 2x bw raw
    bench: bw x 20
    dead: 2.5 bw + :) broken
    snatch: bw :) broken
    c&j: bw * 1.5
    5k: 22min or less


    In this log I will not count misses, well because they just dont count :)


    thursday: run 5k, 70 db x 10 , drop set 10lb x 10 to 30lb , 10 pull up, 25lb ez curl 12x3, skull crusher 12x3 , tri pull downs 80lb x 8 , drop set - 10lb to 40 . 30 sec rests between each set/ exercise

    friday, squat 145x20x3, front squat 145x10, sumo deadlift 235 x20, 4plate calf raise x 12
     
    Last edited: May 19, 2007
  2. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    week of 4/2

    monday: squat 135x10, 185x10x10, front squat 145x10x3 , right after: [​IMG]

    tuesday: db shoulders: 50x10,60x10,70x8 ; floor press, 145x8, 185x1, 165x3x10. (abs work/pull ups between sets) . drop set inc db bench 65x12, 65x6, 45x12. cable flies, 70x6x4

    wed: snatch: 115x3,145x3,165x1 clean: 165x3,185x3,205x2,185x3 below knee rack dead: 235x8,325x6,365x2 , bent over row: 145x8,165x8185x8,185x6 , upright row: 115x8x3 , cable row : 180x8x3 , hang snatch: 145x3, 185x3x3 , shrugs 235x8, 325x8x2

    25 min cardio at night

    thur: jerk press: 145x3,165x3,185x3,205x3x6 , overhead squat: 145x6,165x6,185x3, drop overhead squat: 145x1x3
    cross fit style stuff: close grip bench: 135x8x3, face out pull ups: me x 8x3 , ez curl 35 / side x 4 x2 , skull crusher 35 x 8x2, lateral raise 35x7x2

    25 min cardio at night

    fri: 4" platfomr dead: 235x8,325x3,345x1,365x1,385x1 , paused squat: 235x3x3 , sumo dead: 255x12 , leg press, 3 plates x20x3 , calf raise 4platex x12x3 shitty day maybe cardio killed my legs?

    bw: 184
     
    Last edited: May 17, 2007
  3. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    week of 4/9

    bw: 185

    mon: squat: 185x15x4 , hang clean: 145x3x3, sdl: 145x8, calf raise 4 paltes x 12x3, machine work bs

    25 min cardio at night

    tue: flat bench: 135x10, 165x10x3, ab work / pull downs in between... lots of cross fit stuff after with flies at 70lb and db's on different grades

    25 min cardio night

    wed: snatch : 115x3,145x1, clean: 165x3, 185x3, 205x3, 235x1 deadlift: 235x8,325x3,365x3 , db rows 100x8x3 shrugs 325x8x2,415x8x2, db shrugs 100x8x3

    25 min cardio at night

    thu: ohs: 135x5,155x5,185x3 oh rack start: 135x3,185x1,205x1, jerk press: 185x3,205x3,225x3,245x1(didnt put feet together tho), cross fit shit: close grip bench: 135x10x3, pull ups bwx8x3; side raises 35x8x2, skull crush: 35sidex6x4 bb curl 35sidex6x4

    fri: front squat: 135x8, 185x5, 225x5 clean & jerk: 225x1x5 ; deadlift: 315x3,365x2,405x1 ; ohs: 135x8

    sun: 20 min cardio
     
    Last edited: May 17, 2007
  4. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    week of 4/16:

    bw: 185

    mon: squat: 185x20x3 :big grin: (new goal 225x20x3) , front squat: 145x3x10, calf raise 4 platesx12x3

    25 min night cardio

    tue: cardio: jog 4.25mi, ~under 40 min

    night: bench: 135x12,165x12,185x4x5 :( shoulder db press 50x10x3 all with pulls ups of 10 between sets cable fly 70x8x4 with ab work in between

    wed: snatch: 115x3,145x2, hang snatch 165x3 clean: 165x3, 185x3, 205x3, 235x1, 255x1 (all time PR! :wiggle: ) , hang pull 265x2x4, bent over rows: 235x5x5 , cable rows 200x8x3 bball hoop : 4 finger wrap (all time PR!)

    20 min cardio

    thur: ohs: 145x8, 165x8, 185x5, 205x3 ; jerk press: 205x3 , 235x3 ; cross fits crap: close grip bench 135x13x3,; pulls ups: bwx10x3 side raise: 35x8x2 ; skull crush: reg bar + 25sx6x2 ; curl: reg bar 25x8x2

    fri:: 8 min mile run; squat: 145x10, 195x6, 235x5, 245x3, 275x1, 305x1 ; bench: 205x1 ; dead 315x3, 365x1, 415x1

    sat: 5 mile jog under 1 hr
     
    Last edited: May 17, 2007
  5. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    week of 4/23:

    bw 186 :mad:

    mon: squat: 145x10, 165x5, 185x5, 205x20x3 (5 min breaks) ; calf raise (3px8, 4px8 5px8)x2

    night:10min mile

    tue: 10 min mile; bench: 135x10, 165x19 :mad:, inc bench: 165x3x3, 135x10, 135x8; pull ups bwx10x5 ; shoulder db press 70x6x2; cable flies 70x10x2, and misc ab shit, cross fit stylez; front squat off pins: 135x3, 205x1, 235x1, 255x1

    night: 10 min mile

    wed: snatch: 115x3,145x3,165x2, 175x1 PR :) (79.5kg) ; clean: 185x3, 205x3, 235x3 ; c&j 235x1 ; shoulders shrug: 325x10,415x8,505x3x2; hang pulls: 245x3x2, 275x3, 295x3, 315x3; snatch pulls: 235x3x3 ; bent over rows, 165x8, 185x8x2

    thu: ohs: 145x8, 165x5, 185x4, 205x3 ; push press: 145x3, 165x3, 185x3, 205x3, 235x2 ; pull ups: bwx12x3; skull crush (reg bar): 95x6, 105x6 ; curl (reg bar); 95x6, 105x3; db curl 50x8x3; side raise 35x8x2

    night 20 min cardio

    fri: squat: 145x8, 185x8, 235x6, 255x3, 275x3 <- all paused, 295x1, 325x1; 1leg squat: bwx3x3; bench: 135x3, 185x1, 205x1, 225x1; dead: 325x8, 365x3, 415x1, 435x1 day total: 985 bw: 190 :rant: week super total (pl total + oly total): 1395

    sun: 3.5miles uphill jog ~36 min night: clean 135x3x3, snatch 135x3x3, jerk press 135x3, power snatch 135x1x3
     
    Last edited: May 17, 2007
  6. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    week of 4/30:

    so just figured out my cal intake, 170g carbs, 230g protien, 100g fat (i should work on halving this)

    bw: 188

    mon: squat: 145x10, 165x6, 185x5, 205x5, 225x12x3; front squat off rack start a2g: 145x10, 185x3, 205x3, 235x1, 255x1; calves: 3-6p x12

    night 25 min cardio

    tue: 1.2miles 10 min; bench: 135x10, 155x10, 175x15, 175x8, 175x3; pull ups bwx20x2, bwx10x2 ; inc bench: 135x12x3 , abs shit, cross fit workout

    night: 2.75 mile jog

    wed snatch: 105x3, 145x3, 165x3, highpull snatch: 175x1x3; clean: 185x3, 205x2, 235x1; bb row: 245x5x5; snatch grip dead: 245x5x5.... cns was shot, so just did some misc cardio shit

    thur: bw: 184lb; ...all bw measurements done before and after workout.

    1.2 miles 15 minutes; ohs: 145x8; 185x3 ; jerk press: 145x3x2; 165x3; 185x3; 205x3; 235x3; 255x1 (Alltime PR! 116kg @ 84kg) :wiggle: ;

    close grip bench: 135x8, 155x8, 185x3x2, 185x2; db side raises 35sx8, 40sx8 ; and all the other misc bs from last week

    night: 25 min cardio

    fri: snatch: 115x3, 145x2, 165x1, snatch pull (aka snatch misses): 185x1x6; squat: 145x8, 185x8, 205x3, 235x3, 255x3, 275x3 .. all paused, 295x3, 325x1; deadlift: 325x6, 365x3, 415x1, 435x1, 455x1 (hitched)

    sun: 3.5 mile jog ~30-35min
     
    Last edited: May 17, 2007
  7. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    week of 5/7:

    mon: 1.2 mile jog; squat: 145x10, 185x10, 235x10x3 ; front squat off rack a2g start: 205x3, 235x1, 255x1; calf raises 4-7p x 12

    tue: 2 mile run 15min; bench: 135x10, 155x10, 175x17, 175x8, 175x5; pull ups: bwx20x2, bwx10; db shoulder press: 75sx5x3; db curls 50sx12x3; misc ab shit

    wed: 1.2mile jog; snatch 115x3, 145x3, 165x1; power clean: 165x3 185x3, 205x3, 235x1; clean complex: 205x2, 225x2, 235x2; shrugs: same as prev week; high pulls: 255x3x2 275x3, 295x3; deadlift-shrugs: 325x3; db rows: 100s x8

    night: 20 min cardio

    thu: 1.2 mi jog; ohs: 145x8, 165x2, 185x3; jerk press: 145x3, 165x3, 185x3, 205x3, 235x3, 255x2; close grip bench : 135x8, 155x8, 185x3
    one arm barbell snatch per arm: 75x3, 95x3; and all other misc, bi-tri-delt crap

    fri: squat: same as last week; deadlift: 325x8, 365x5, 415x3, 455x1 ; high snatch pulls 185x1x3
     
    Last edited: May 17, 2007
  8. VinSVT

    VinSVT New Member

    Joined:
    Oct 2, 2003
    Messages:
    5,080
    Likes Received:
    0
    normal squats... then front squats... why?
     
  9. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA

    :dunno: had nothing else to do
     
  10. VinSVT

    VinSVT New Member

    Joined:
    Oct 2, 2003
    Messages:
    5,080
    Likes Received:
    0
    Try some lunges or single-leg leg presses.
     
  11. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    sat: ctrace.org mothers day breast cancer 5k: 23:07 1mi: 6:14 ; 2mi 14:00 ...... 103 place...wanted top 100 and 22:00 ...at least on bright side did 1:07 better than last year. I could have got it if I sprinted the last km, but I nearly died as I over heated..... redbull before race is not a good idea
     
  12. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,171
    Likes Received:
    12
    did you do that deadlift meet after the run?
     
  13. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    not at all...too exhausted
     
  14. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    cocaine super model ....... lol
    [​IMG]

    week of 5/14/2007:

    mon: 2mile jog; front squat: 145x20x3; lunges 145x8 165x8x2

    tue: 2 mile run; bench: 135x10, 155x10, 175x19; 185x5x3; palms in pull ups: bw x 10; bw + 25x10; bw + 45x6; some abs stuff;
    drop snatches: 115x3; 145x1; 165x1 pr

    wed: 1.2 mile jog; snatch: 115x3, 145x3, 165x2, 185x1 P-fucking-R :wavey: ; clean: 185x3, 205x3, squat clean: 235x3; clean 255x1; hang pulls: 275x3, 295x3; deadlift shrug: 325x3; shrugs: 325x8, 415x6x2; pull ups: bwx7x3; bw + 45x4x2, bw + 45x3

    video: http://68.166.141.196/train/5-16-07-snatch-clean.wmv

    night: 30 min cardio
     
    Last edited: May 17, 2007
  15. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,171
    Likes Received:
    12
    dang man that video is impressive. Have you had any formal training in the OLY lifts? Also are those the OLY bouncy weights or just normal plates at any gym? keep up the awesome work!
     
  16. jokka

    jokka OT Supporter

    Joined:
    Apr 29, 2005
    Messages:
    38,422
    Likes Received:
    33
    Location:
    GO REDSKINS
    you got some wide fucking shoulders man
     
  17. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    kotu they are bumpers mixed with reg weights, so the Y does get pissed when i drop heavy weights. www.biggerfasterstronger.com cheapest bumpers on the net

    thu: 1mile jog; ohs: 145x8, 165x3, 185x3, 205x3; jerk press: 145x3, 165x3, 185x3, 205x3, 235x3, 255x2

    close grip bench: 135x8, 155x8, 185x5, 205x1x2; some bi/tri bs too
    one arm snatch: 75x3x2 ; 95x3x2; 115x1 PR :wavey:

    http://68.166.141.196/train/5-17-2007-cg-ben-1arm-sn.wmv

    night: 20 min cardio

    fri: squat: 145x8, 185x8, 235x8, 255x3, 275x3, 295x3 (all paused), 325x3, 345x1 bw pr ; deadlift: 365x5, 415x3 455x1; db side raise: 35x8, 40x8, 45x5

    the ugly squat vid: http://68.166.141.196/train/5-18-2007-345squat.wmv

    sat: snatch: 135x3; squat clean: 185x3; c&j complex: 225x2; c&j: 245lb (bw pr) 111kg @ 84kg; deadlift: 315x5, 405x1, 455x1, 475x1 (hitched) ; after abs stuff

    no vid of c&j cuz stupid black kid screwed it up, ugly ugly 475: http://68.166.141.196/train/5-19-2007-475hitch.wmv

    timberwolf inspired cutting results:

    [​IMG]
    [​IMG]
    [​IMG]
    [​IMG]
     
    Last edited: May 20, 2007
  18. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    week of 5/21/2007:

    bw; 181lb

    mon: 1mile jog; paused squats: 145x20, 165x10, 185x10; pause front squat: 185x10; paused squats: 235x3, 255x3, 275x2; lunges- 145x8; 165x8, 185x8; calf raise on elg press: 5p-7p x 12

    tue: 2mile jog; bench: 135x10, 165x10, 185x12, 185x8 185x5x2; (ab shit between); pull ups: bwx10x2; db curls 50sx12x2; db shoulder press: 65x10, 75x5, 75x2
    double db c&j: 75s x1 pr cables: high 80x12, 80x8 low 60x8x2

    night: 2.5 mile jog

    wed: 1.2mile jog; snatch: 145x3 165x3, 185x1, snatch pulls: 195x1x3; squat cleans: 185x3; 205x3; 235x3; 255x1 ; high clean pulls: 275x3; 295x3; 325x3; deadlift shrug: 325x3 ; shrugs: 325x8; 405x8; pull ups bw x 12

    thu: 1.7mi jog; ohs: 145x8, 165x3, 185x3, 205x3; jerk press: 165x3, 185x3, 205x3, 235x3x4; db curls: 45sx8; 50sx12; cg bench: 135x8, 155x8, 185x5, 185x2; bb curl: 25sx8x2; pull up bwx10; tri pull downs drop set 100 -20lb to 40lb x8; 1 arm snatch: 75x3x2; 95x3x2

    night: 5k jog

    fri: squat: 145x8, 185x8, 235x8, 275x8, 300x3, 325x1; sub knee rack deads: 325x3; 365x3; 415x2; 455x1; cable row 200x8x1; 1.4mi jog

    sat: snatch 135x3, 155x3; c&j complex: 185x2, 225x2; hang clean: 245x1

    vid from today http://68.166.141.196/train/245hangclean5-26-07.wmv
     
    Last edited: May 27, 2007
  19. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    week 5/29/07:

    tue: 1.2mi jog; bench: 135x10; 155x10, 185x12 :(, 205x3x5; abs shit in

    between; db curl: 50x12, 55x8; db should press: 65x8, 75x5, 80x4;

    1 arm db snatch: 85x3x2; 95x3x2; 100x2x2; cable flies: 80x10; 90x5x2, lowercable fly: 60x13

    wed: 1.2mi jog; power snatch: 145x2, 165x2, 185x1 pr :) ; snatch: 165x2x4; squat clean: 165x3, 185x3, 205x3, 235x3x3; 45* bb row: 235x8, 255x8, 275x8, 295x8;
    stiff legged deads: 325x3x3; shrugs (hook grip): 325x8, 415x8, 505x3

    night: 5k

    thu: 1.2mi jog; ohs: 145x8, 185x8; push press: 145x8, 185x8, 205x3; jerk press: 235x3, 255x1, (keep missing lockout on 265)

    bb curl: 95x8, 115x6x2; cg bench: 135x8, 155x8, 185x5 :( ; seated ez bar curl w/ 25s x 12x2; dips: bw x 20; tri pulldown: 80-50x8 -10lb burn out
     
    Last edited: Jun 1, 2007
  20. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    week 5/29/07:

    tue: 1.2mi jog; bench: 135x10; 155x10, 185x12 :(, 205x3x5; abs shit in

    between; db curl: 50x12, 55x8; db should press: 65x8, 75x5, 80x4;

    1 arm db snatch: 85x3x2; 95x3x2; 100x2x2; cable flies: 80x10; 90x5x2, lowercable fly: 60x13

    wed: 1.2mi jog; power snatch: 145x2, 165x2, 185x1 pr :) ; snatch: 165x2x4; squat clean: 165x3, 185x3, 205x3, 235x3x3; 45* bb row: 235x8, 255x8, 275x8, 295x8;
    stiff legged deads: 325x3x3; shrugs (hook grip): 325x8, 415x8, 505x3

    night: 5k

    thu: 1.2mi jog; ohs: 145x8, 185x8; push press: 145x8, 185x8, 205x3; jerk press: 235x3, 255x1, (keep missing lockout on 265)

    bb curl: 95x8, 115x6x2; cg bench: 135x8, 155x8, 185x5 :( ; seated ez bar curl w/ 25s x 12x2; dips: bw x 20; tri pulldown: 80-50x8 -10lb burn out

    fri: 1.2mi jog; squat: 135x10, 185x8, 235x3, 255x3, 275x3, 300x3, 325x1 :( , 145x8;
    hook grip dead: 365x3, 415x1; reg dead: 455x1; pull ups bw x 10;
    some kick boxing on heavy bag to make up for crappy day

    sat: 5k jog
     
    Last edited: Jun 2, 2007
  21. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    week of 6/4/2007

    mon: 1.2mi jog; squat: 145x10, 185x10, 225x20, 225x15, 275x3x3;
    single leg squats: bwx5x2; bw+9lb bar x3x2; +22lb bar x 3x2, + 24lb bar x3x2
    calf raises: 5p x 20, 5p x 13x2
    wide stance squat: 145x8, 185x8x3

    tue 1.2mi jog; bench: 135x10, 155x10, 185x12 (ok I need to change my routine here), 205x3, 225x1 ; abs stuff in between
    inc db bench: 65s x10x3; pull ups: bw x 10x3; db curls 50x12, 55x8; db flies 30s x 8x3; single arm ohs: 35x3x2, 45x2x4; single arm snatch: 95x3x2

    night: 2.5mi jog

    wed: 1.2 mi jog; light day.... snatch: 115x3; snatch off 4" platform: 115x3, 145x3, 165x1x3; snatch off 8" blocks: 145x3x2, 165x1x2
    power clean off 4" platform (no way i can catch this in a clean): 165x2, 185x2, 205x2; front squat off rack: 205x3, 235x1x2, 255x1
    10 min of some punchign bag stuff
     
    Last edited: Jun 6, 2007
  22. JordanClarkson

    JordanClarkson OT Supporter

    Joined:
    Oct 11, 2002
    Messages:
    59,958
    Likes Received:
    16
    Location:
    Go Dodger Blue!
    were you doing oly lifts during your cut or after?
     
  23. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    during

    thu: 2mi run; ohs: 135x8, 185x5; push press: 135x8, 185x8, 205x5x3, 235x3
    cross fit bs for arms: bb curl: 95x8x2; side raises: 35s x 8x3; bw pull up 12x2;
    ez bar curl 35s x 8x2; overhead skull crush: 35s x2; dips: bw x8, bw + 45x8

    night: 2.8mi run

    fri: 1.2mi jog; squat: 135x8, 185x8, 235x5, 275x5, (all paused), 300x5, 325x2; 4" platform dead: 325x5, 365x5, 415x1x2; reg dead: 415x1, 455x1 ..... figure out my hitch problem, when i roll the bar to me on reg dead i curve my back, but on platform i put my legs down deep with no roll.
     
    Last edited: Jun 8, 2007
  24. φ

    φ Eugenics is the self-direction of human evolution.

    Joined:
    Jan 29, 2005
    Messages:
    3,310
    Likes Received:
    0
    :rofl: I watched that video about four times before I figured out that it was automatically repeating. Looking good:bigthumb:; on a side note, I don't think your hair cut matches your head.:dunno:
     
  25. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    6/11/2007:

    mon: 1.2mi jog; squats: 145x8, 185x8, 235x8, 275x8x2, 275x7;
    single leg squats: bwx3x2, bw + 35lb bar x 3x2; bw +45lb bar x3x2
    calf raise: 4p x12x3

    tue: 1.2mi jog; flat bench bb shoulder press: 135x6x5, 155x1; (ab shit between); bw pull ups x10x2; 50lb db curl x12
    db presses: inc 65s x 15, flat 65s x 10, dec 65s x 6, 65s x 3; low cable flies: 60s x 10x3; flat bench: 135x10

    wed 1.2mi jog; snatch: 145x3, 165x3, 185x1; snatch pull 185x2, 195x1x3; squat clean: 185x2, 205x2, 235x2x5
    45* rows: 235x6, 255x6, 275x6, 295x6; hook grip shrugs: 325x8, 425x8; 505x3; 525x3

    thu: 1.2 run-jog; ohs: 145x8, 185x3, 235x1 PR :wavey: ; jerks: 165x3, 205x3, 235x3; clean: 255x1 ; bb curl: 95x8x3;
    cg tri press: 135x15x2, 135x10 135x3; db curl 55s x 12x2, tri exten 95x12; lat raises: 30s x8, 40s x8; tri pull down 80x12

    235ohs pr: http://www.youtube.com/v/xqZ7mB6FPag

    fri: 1.2mig light jog; squat (mixed wide and narrow stance): 145x8x2; 185x8x2; 235x3x2; 275x3x2; 300x3x2, 325x1;
    hook grip sumo deadlift : 325x6; 365x3; 415x1 (PR) :); conv dead: 455x1 ..didnt roll it had better form .... not a bad day for drinking the night before... pulls ups: bw+45x6, bw+45x3x2
     
    Last edited: Jun 15, 2007
Thread Status:
Not open for further replies.

Share This Page