1/14/09

foam/mob/oh squats

Sumos: 230 x 1, 250 x 1, 270 x 1 (10lb pr), 210 x 5

Concentric gm's: 70, 3 x 10

Split Squats: 65, 2 x 10

barbell rows: 120, 4 x 4

rear flyes: 8's, 3 x 10

weighted planks: 25, 2 x 1 min.

dead bugs on foam....1 set


well i weighed in at 133 this morning...not sure where i lost 4 pounds...or if my scale is screwed...batteries died last week. but....happy to be over the 2x bodyweight on the deadlift got a vid of it.

also got a couple vids of the gm's...with different pin heights...see which one you guys think is better.

for the planks i just put a 25 pound plate on my bank...didn't have time to set it all up. got a phone call and then had to go scrape my car off and move it across the street so they could plow..........finally. ended up being kind of a long workout very happy with it though.

vids:

deadlift: (not the prettiest...but it went up...music is for Hopper )


gm's:

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