i guess i haven't updated this very recently, i've been real busy with school lately, but i have still found time to get to the gym. here what i have been up to...

4/4/08 Lower Body #2

Clean/Front squat 3x5 - 165x5, 165x5, 165x5

Deadlift 3rm - 455x3
i dropped the weight down from 475 so that i could make sure that i got all 3 reps

Lunges 3x10 - 115x10, 115x10, 115x10

Hyperextensions 3x10-12 - 25x12, 25x12, 25x12
i held the weight further way from my body and held the top position for as long as possible on the last rep of every set

Abs 6 sets - done

Bodyweight Calf Raise 3x20, 2x12 - 20 20 20 (both legs) 12 12 (single leg)


4/7/08 Upper Body #1

Bench Press 4x10 - 225x10, 225x10, 225x8, 225x7
i didn't get all of the reps so next week i am going to drop down to 4x8

Incline DB Bench Press 3x8-10 - 70x10, 70x10, 70x10

DB Rows 5x5 - 115x5, 115x5, 115x5, 115x5, 115x5

DB Lateral Raise 3x10 - 30x10, 30x10, 30x10
i've kept this weight constant for a few weeks to really work on form and make sure that i complete all of the reps without cheating

FacePulls 3x10 - 151x10, 151x10, 151x10
i've finally hit the point on these where i had to use body momentum to get the last few reps, i still felt it in my upper back/traps/rear delts. should i keep using body momentum or keep the weight the same and focus on keeping the good form?

Cable Triceps Extension 3x10-12 - 84x12, 84x12, 84x12

EZ Bar Curls 4x10-12 - 75x12, 75x12, 75x12, 75x12


4/8/08 Lower Body #1
Squats 3rm - 415x3
i made sure to have one of the personal trainers watch my depth on squats today to make sure that i was going deep enough, from what he told me i went below parallel on the first rep, the second rep i was a little bit high (he said i was right at parallel but from what i felt i was pretty sure that i was a little to high) and the 3rd rep i made sure to go deep and make sure i broke parallel, from what he told me it was my deepest out of all three of the reps, but i'm still a little pissed that i didn't quite get deep enough on rep 2 so i might keep the same weight and make sure to go deep on all three next week.

Goodmornings 3x5 - 195x5, 195x5, 195x5
this is becoming one of my favorite exercises, it is great for strengthening my lower back and it hits the hamstrings

Hyperextensions 3x10-12 - 45x12, 45x12, 45x12
i tried to hold the last rep of every set at the top for as long as i could, i was really feeling it in my back and glutes when i was finished

Leg Press 3x10-12 - 410x12, 410x12, 410x12

Abs 6 sets - done

Leg press Calf Raises 4x10-12 - 500x12, 500x12, 500x12, 500x12