LAWL.....I'd do construction work in the US.

Beginning Thoughts:

This is yesterday's workout..

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 30 lbs x 3 reps
Total = 18 reps
Felt good.

Dumbbell Rows:
110 lbs x 5 reps
115 lbs x 5 reps
120 lbs x 5 reps x 3 sets
Used straps for the 120s..

Cable Rows:
170 lbs x 12 reps
180 lbs x 12 reps x 2 sets

Facepulls:
60 lbs x 15 reps
80 lbs x 15 reps
100 lbs x 15 reps

Videos:

Pull-ups & Dumbbell Rows:

YouTube

Overall Impression:

Today is rest day :)

better stay in the south or west...you'll get too cold otherwise :)

South brah...more people of my color too.

but up here you get unemployment during the winter months...which is kinda nice...like one really long christmas vacation.

In that case, very soon I might be on an indefinite christmas vacation come this may....:(

Beginning Thoughts:

This is last night's workout. I had an exam today on "Religions in the US"...I am glad I took this elective. Very informative and it's damn interesting to learn about how the United States came about to being. I remember studying a very brief version of this in like 5th grade. Now I learning about it in-depth and I think it's one of my two favorite courses this semester.

Workout:

Front Squats:
275 lbs x 1 rep @ 97.5%
245 lbs x 3 reps x 5 sets @ 87.5%
275 lbs x 1 rep @ 97.5%
Decent. I did an extra set at the end with 275 for myself.

Metabolic Conditioning for 1 round:
Kettlebell Swings = 65 lbs x 15 reps
Renegade Rows = 45 lbs x 7 reps
Unilateral RDLs = 65 lbs x 12 reps
Dumbbell Windmills = 30 lbs x 10 reps
This is a kinda low volume week so only one round. I tried Kettlebell Swings for the first time and I don't think I did them right. I should've used a lighter weight but I do think that some of the reps were clean - just not most.

Grip Training:
Regular Walmart Gripper for few sets and reps as a warm-up
Heavy Grips 150 lbs x 6 reps x 2 sets
CoC #1 x 2 reps
Heavy Grips 150 lbs x 5 reps x 2 sets

Videos:

Front Squats & Metabolic Conditioning:

YouTube

My boy Paul Roa hit a bench press of 305x1 and 320x1:

YouTube

Overall Impression:

My friend Paul Roa hit some awesome numbers on his bench yesterday. He's hovering around 220-225 lbs and he managed to nail a 305 and 320 bench!

I hope everyone has had a good weekend. I went and saw Valentine's Day. It was good....similar to He's Just Not That Into You. I liked it. Decent chick flick.

I saw the trailer for Brooklyn's Finest. Man...I'm pumped. I've always wanted to be a cop. If I make a billion dollars before I'm 30, I'm gonna go to police academy. It's a very honorable job inspite of all the shit it gets, IMO.

Anyway, I hope y'all are having a fun Monday. Have a good week ahead guys and gals! :)

dan john has written some great stuff on swings...and robertson just had a blog post about it last week i think. the two things i got out of them are: attack the zipper on the downswing...aggressively shove that thing behind you. and really snap the hips on the way through. i think swings are fun as shit...really hit the pc.

Beginning Thoughts:

Tonight's workout...

Workout:

Front Squats:
190 lbs x 8 reps x 2 sets @ 67.5 lbs
I was sooooo sore today!!!

Pull-ups:
BW x 11 reps
BW x 10 reps
BW x 9 reps
BW x 7 reps
Total = 37 reps
I learnt a new tactic to do these...I am very proud of the first set.

Unilateral Press:
70 lbs x 5 reps x 3 sets

Overhead Press:
135 lbs x 5 reps
145 lbs x 5 reps
155 lbs x 5 reps
Very difficult...

Weird Ab Exercise:
BW x 7 reps x 2 sets

Videos:

Front Squats, Pull-ups, Unilateral Press, Overhead Press and Weird Ab Exercise:

YouTube

Overall Impression:

My plan is to sleep for 8 hours Wednesday night. I am going to strive to make it happen. These 3-6 hour nights are destroying me.

I need to read up on them. I think I did them kinda wrong on some of the reps. Thanks for the tips!!!