wow....shit, i haven't updated in a week - here's what i have been up to in the weight room
4/21/08 - Upper Body Workout #1
bench press 4x8 - 230x8, 230x8, 230x8, 230x8
db incline bench press 3x8-10 - 75x9, 75x9, 75x8
cable rows 5x5 - 216x5, 216x5, 216x5, 216x5, 216x5
db lateral raise 3x10 - 35x10, 35x10, 35x10
cheated to get the last couple of reps, so i am going to stay at this weight for a while until i get all of the reps with good form
high cable rope rows 3x10 - 86x10, 86x10, 86x10
i am sure this isn't the correct name for this exercise, but to explain what i am doing with it: i use to rope attachment on the seated row pulley and "row" my thumbs up to my jaw line, it hits the upper back/lower trap area
skull crushers 3x10-12 - 105x12, 105x12, 105x12
ez bar curls 4x8-10 - 95x10, 95x10, 95x10, 95x9
4/22/08 Lower Body Workout #1
squats 5rm - 375x5
goodmornings 3x5 - 200x5, 200x5, 200x5
hyperextensions 3x10-12 - 45x12, 45x12, 45x12
leg press 3x10-12 - 500x12, 500x12, 500x12
abs 6 sets - done
seated calf raise machine 4x12-15 - 315x15, 315x15, 315x15, 315x15
4/24/08 Upper Body Workout #2
bench press 3rm - 290x3
went up no problem, i was pleasantly suprised
floor press 5rm - 260x5
push press 5x5 - 135x5, 145x5, 155x5, 165x5, 170x4
weighted dips 3x8-10 - 45x10, 45x8, 45x8
chin ups 3x8 - 8, 8, 7
lat pulldowns 3x8-10 - 146x10, 146x10, 146x10
tate press 3x10-12 - 50x12, 50x12, 50x12
db preacher curls 3x8-10 - 30x10, 30x10, 30x9
4/25/08 Lower Body Workout #2
deadlift 1rm - 530x1, 545x0
my chalk came in mid-way through last week, so this was my first time using it on deadlift, last time i struggled with 525, this week 530 went up no problem so i decided to bump the weight up quite a bit, 545 got off the floor, but i didn't have enough left in the tank to lock it all the way out, if i had been fresher i feel like i might have locked 545 out, either way i am extremely happy with the chalk, i could definitly tell that it helped my grip so the bar didn't slip or roll on my hands
clean/front squat 3x5 - 190x5, 190x5, 190x5
after the deadlift and the clean/front squat i was dead tired but it felt great
lunges 3x10 - 145x10, 145x10, 145x10
hyperextensions 3x10-12 - 25x12, 25x12, 25x12
abs 6 sets - done
bodyweight calf raise - 14 14 (single leg) 25 25 30 (both legs)
|