Friday Workout

Core Lifts

Squat

Warm-Ups:
free-hand front squats: BW x 25
regular squats: barbell x 15, 135x5, 185x1, 225x1

Work Sets:
245 x 2
185 x 6

Flat Bench Press

Warm-Ups:
bar x 15
135 x 5
155 x 2
165 x 1

Work Sets:
185 x 2
135 x 6

Pull-Ups

3 sets to failure: 3 + 3 + 3 = 9

Accessory Lifts

Floor Skull Crushers - 1 set of 20 reps with 40 lbs

Barbell Curls - 1 set of 15 reps with 60 lbs

Leg Tuck-Ins - 1 set of 25 reps

Crunches - i set of 25 reps with bodyweight

Hyperextensions - 1 set of 15 reps with 5 lbs

Overall Impression

my legs were sore as hell....i couldnt walk before my workout....but i pushed myself through that gruelling squat workout....now, i cant walk for sure.

on another note: i am finally doing OLY squats as per how they are supposed to be done: ass-to-grass. because this week is a rather chilled out week i am not posting vids or my diet, but come monday: IT IS ON!

as for bench press: im surprised i was able to lift that much...i think this was a record for reps...my old 1 RM used to be 165.....i dont know how i hit a 20 lbs record....wierd...

pull-ups were a bitch though...really difficult...but my lats are already sore as hell...they're really really sore! i love it

good workout on the whole..

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