Monday workout
This is how it went down
Olympic Squats 5x5 @ 275lbs
Flat Benching 5x5 @ 225lbs
JS Rows 5x5 [1x5] 160, 165, 175, 180, 185lbs
Skullcrushers Ez curl bar 10@95, 6@105 (went to failure), 8@95
180 dumbbell Rotate 3x10 @ 10lbs (I'll explain this one)
ABS
Crunches on Ball 3x25
Back Extension Twists 3x20 (each side)
Olympic Squats: Felt real good on this I'm going to go up about 10-15lbs next time to see where I'm at and I know the supplements will kick in by then.
Benching: My wrist felt good on this one but I haven't done heavy bench in so long I have to get use to it. I'm going to try to go up 5lbs next time and see how I feel.
JS Rows: I under shot this a little bit and for good reason. I'm trying to get the form down solid and I think I'm doing it well. I might go up 10lbs next time around.
Skullcrushers: I thought I could handle more than I really could. I'm going to stay at 95lbs or maybe change the exercise to something else, maybe heavy overhead extensions.
180 dumbbell rotate: Ok this is how it is done. Take a dumbbell, stand it up and grab it on the top. Now keep your forearm parallel to the ground, either free standing or laying on a bench. Now let it hang and try to rotate your hand with the DB in your hand to an upright position which is 180 degrees. I'll try to find a pic of it. but it works real well and I'm hoping to better my grip strength.
SUPPLEMENTS
Took them and it was gooood.
DIET
started out good and then I got lazy. missed lunch because of work.
