Sunday Jan 18th/2009


DE Deficit DL
-bar x 5
-60kg x 5
-80kg x 4
-90kg 8x2

Wow, I was finding it really tough to get any "pop" out of these off the floor. Speed was not the greatest. I think I found the weak point of my DL.

Back Extensions
bw x 5
bw + 25lb x 10
bw + 35lb 3x10

These stretched my hamstrings more than anything. Its also a weird feeling to have a pump in your low back. lol

Oblique Flexion/Stability Supersetted
4xAMAP

I was kind of improvising these exercises but they worked out pretty. I used a decline bench and held my torso in a crunch position off the bench. With a 25lb plate held just away from my chest I rotated through my core side to side. Do these have a name?

For the stability exercise I held my self in the same position but I pass a 10lb plate out side to side at arms length while my torso stayed steady.

Thoughts

Well my TCD is going pretty well. I'm definately lookin leaner in the mirror but I didn't weigh myself because it was a carb day. I'll weigh on tuesday or thursday and we'll see where I'm at.

IW