Ok, I'll try that, thanks!

Feb 17/08

Weight: 227

My front delts and upper pecs are sore..

Guess I was wrong to cut the push-ups in favor of more bench and military presses.. :)

3 mile walk with 40lbs pack..

Feb 18/09

10 min w/u run.

SQUAT

BARx5x1
95x4x1
115x3x1
135x3x1
155x2x1
165x1x1
175x1x1
205x5x3

BENCH PRESS

Barx5x2
65x4x1
85x3x1
105x3x1
125x2x1
145x1x1
175x1x1
185x1x1
205x3x3 (160 + BAR)

Tried Pity's suggestion as per heavy triples. Will do this for 2 more bench work outs, then back to 200x5x3.

ROWS

BARx10x1
65x5x1
85x4x1
105x3x1
145x2x1
165x1x1
195x3x2

Will do this for 3 more row workouts, then back to 180x5x3.

PLANKS

1 min, 30 sec, 30 sec.

warmups look alot better. don't forget to drop back down after that 3 x 3...and see how many good reps you can get in with say...190.

Backdown set.. Ok, will do..

how did 205 feel?

so next bench workout:

210, 3 x 3...or 3 x 2 if it's too heavy...might wanna have a spotter. and then drop back to 195 for 1 x ?

You mean for the squat or the bench?

Felt good for the squat..

I got a while before I hit the wall, there, I think..

For the bench, it felt ok as well..

Will definitely get a spotter though, for 210..

Feb 20/09
 

5 min w/u run.

DEADLIFT

135x5x2
185x5x2

Forgot my camera again.. >:(

Oh well, didn't hurt my back, anyways..

I DID want to get feedback though, on wether I'm getting closer or further away from this thing.. :(

SPLIT SQUATS

NWx5x1
40x5x1
60x5x1
80x5x1
110x5x3

PRESS

BARx10x1
65x5x1
85x4x1
105x2x1
115x1x1
135x3x3

CHIN UPS

10, 5, 5

Feb 21/09
 

4km of cross-country skiing..

Back still feels ok, till I bend over and do the old man groan.. :(

Feb 23/09

Weight: 228

10 min w/u run.

SQUAT

BARx5x1
65x5x1
85x4x1
135x3x1
155x2x1
165x1x1
175x1x1
215x5x3

BENCH PRESS

Barx5x2
65x4x1
85x3x1
105x3x1
125x2x1
145x1x1
175x1x1
185x1x1
205x3x3 (160 + BAR) 2nd time doing this..
155x5x1

That felt good.. Felt like I could have done another set of 3..


ROWS

BARx10x1
65x5x1
85x4x1
105x3x1
145x2x1
165x1x1
195x3x3 (2nd time doing this)
155x5x3

BOSU PLANKS

1 min, 30 sec, 30 sec.

CRUNCHES

3x10

Weight: 227

5 min w/u run.

DEADLIFT

135x5x2
205x5x2

Man.. WHY am I @!*!@ looking DOWN on the way down???!!

Oh well.. Back seems okay after a day..

Wanted to show you guys what it looks like for me when my butt is in the air, and my legs are straighter, and how they are when I bend my legs more..

I did a few with my butt in the air, then some more from a more crouched position..

http://i285.photobucket.com/albums/l...4thattempt.jpg

Looks to me that my back is rounded when I try to keep my butt up more..

Thoughts?

(and please disregard the "looking down" abortion.. )


SPLIT SQUATS

NWx5x1
40x5x1
60x4x1
80x3x1
100x2x1
120x5x3

BOSU PUSHUPS


10x3

FACE PULLS

"11"x10x3