with all of the crazy shit that has been going on with this site i haven't been able to update in a couple of days, but here is what i have been up to....

3/11/08 Lower body 2

OVERHEAD SQUATS (WITH JUST A BROOM STICK SO I CAN KEEP WORKING ON FORM) 3X5 - 5 5 5

DEADLIFT 1RM - 515X1
i was planning on going for 415x3 on squats, but when i got to the weight room i just felt like pulling some deads instead, i worked up to a 1rm of 505 and was feeling pretty good so i threw 10 more pounds on the bar and got it, then i decided to go for 535, i started moving it off the floor but i just didn't have enough left in the tank to lock it out, but i was still pumped to have gotten 515

GOODMORNINGS 3X5 - 195X5, 195X5, 195X5

LEG CURLS 3X10-12 - 175X12, 175X12, 175X10

HYPEREXTENSIONS 2X10-12 - 45X12, 45X12

WEIGHTED ABS 6 SETS - done


3/12/08

20 minutes of a.m. fasted cardio on the elliptical


3/13/08 Upper Body 2

SPEED BENCH PRESS 9X3 - 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3

CLOSE GRIP BENCH PRESS 5RM - 270x4
i got 4 reps clean, need some help on the fifth rep

DIPS 2X8-10 - bw+45x10, bw+10x9

CHIN/PULL UPS 6X6 - 6 6 6 6 6 4

BAND TRICEPS EXTENSIONS 3X10-12 - 12, 12, 12

INCLINE DB CURLS 4X8-10 - 40x10, 40x8, 40x8, 40x8