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07-04-2008, 07:55 PM
| #103 (permalink) |
| Rank: Middleweight Experience: 1-2 Years  Join Date: Aug 2007 Location: Midwest
Posts: 2,551
Country: 
Gender:   |  7/4/08 bulgarians: 85 x 3, 90 x 3, 95 x 3 (pr), 65 x 8 MP: 100, 3 x 5 rows: 105, 3 x 5 pullups: 12.5, 27 reps in 4 sets. hip extensions: 2 x 10, statics....1:05, and 40 sec. used my new foam roller for the hip extensions....having something solid under you definitely helps...wow. i did smash one of my nuts but...it was worth it. also...been using the foam roller every day for a week...doing soft tissue work, and today was the first day i could do all of cressey's work with full body weight on it...that shit hurts in some spots...especially the IT band...think i might need some maximal work on MP next week...100 was kinda tough. suck. late workout...had family grill out after work...then played some whiffle ball with the nieces/nephews/step nieces/nephews. had a real good time....hope everybody had a nice holiday. |
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07-04-2008, 09:38 PM
| #104 (permalink) | |
| Rank: Member Experience: 5-7 Years  Join Date: Mar 2005 Location: Toronto
Posts: 414
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07-07-2008, 06:28 PM
| #106 (permalink) |
| Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest
Posts: 2,551
Country:
Gender: | 7/7/08 deads: 195 x 6 bench: 160, 3 x 5 stepups: 45, 2 x 8 incline db press: 40's, 2 x 12 pullups: 15, 28 reps in 4 sets anti rotate barbell: 15 pounds on bar, 2 x 10 5 pound plate switch planks: 2 sets of 1 min. |
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07-09-2008, 04:42 PM
| #108 (permalink) |
| Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest
Posts: 2,551
Country:
Gender: | 7/9/08 bulgarians: 65, 3 x 8 mp: 105, 3 x 5 rows: 110, 3 x 5 dips: 25, 3 x 14 hip extensions: 5 lb plate, 2 x 12.......statics, 2 x 55 sec. pullthroughs...mini band...2 x 15 mp was tough....not sure if i wanna do higher intensity stuff...or...continue adding weight and turning it into a push press. bulgarians were fun...higher reps were nice. hip extens/pullthrough torched my lower back....loved it. |
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07-11-2008, 04:29 PM
| #109 (permalink) |
| Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest
Posts: 2,551
Country:
Gender: | 7/11/08 rdl's: 100, 3 x 8 bench: 165, 3 x 5 stepups: 50, 2 x 8 incline db press: 50's, 2 x 10 pullups: 17.5......9, 7, 7, 4 side planks: 3 sets of 30 seconds on each side. never weigh myself in the morning...always used to weigh right after my pwo shake. so...weighed myself this morning...beastly 141 pounds  and i'm not really caring about putting on pounds...i'm just gonna eat my 250-280 g of protein a day...around 3k calories and call it good. as long as strength keeps going up i'm happy.165 pounds on bench is 15 pounds past my original 5RM...my rows are also 15 pounds past...and MP is 10 pounds past it. pullups felt awesome. i think next week i'll be finding somewhere near my deadlift 1RM...i'll leave some in the tank for safety. and my bench 1RM...and then the following week i'll start the 3 day westside. gonna post up my outline for that tonite........and...my joints are talking to me, i need a lighter volume week |
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