running fire fox, but I just got a software update and didnt install it yet, so that must be it. Funny it popped up right after I posted that.

i just got one earlier too :)

7/4/08

bulgarians: 85 x 3, 90 x 3, 95 x 3 (pr), 65 x 8

MP: 100, 3 x 5

rows: 105, 3 x 5

pullups: 12.5, 27 reps in 4 sets.

hip extensions: 2 x 10, statics....1:05, and 40 sec.



used my new foam roller for the hip extensions....having something solid under you definitely helps...wow. i did smash one of my nuts but...it was worth it.

also...been using the foam roller every day for a week...doing soft tissue work, and today was the first day i could do all of cressey's work with full body weight on it...that shit hurts in some spots...especially the IT band...think i might need some maximal work on MP next week...100 was kinda tough. suck.

late workout...had family grill out after work...then played some whiffle ball with the nieces/nephews/step nieces/nephews. had a real good time....hope everybody had a nice holiday.

Seasmin did wonders for my mom. Her cholesterol was sky high, I fixed up her diet and added seamin and her levels became normal.

sweet man...thanks for the info...doc says i gotta go back in 3 months to get it checked...and i should have 3 months worth of sesamin in me by then :)

7/7/08


deads: 195 x 6

bench: 160, 3 x 5

stepups: 45, 2 x 8
incline db press: 40's, 2 x 12

pullups: 15, 28 reps in 4 sets
anti rotate barbell: 15 pounds on bar, 2 x 10
5 pound plate switch planks: 2 sets of 1 min.

totally ghetto-ing a way to do pullthroughs.

7/9/08

bulgarians: 65, 3 x 8

mp: 105, 3 x 5

rows: 110, 3 x 5

dips: 25, 3 x 14

hip extensions: 5 lb plate, 2 x 12.......statics, 2 x 55 sec.

pullthroughs...mini band...2 x 15



mp was tough....not sure if i wanna do higher intensity stuff...or...continue adding weight and turning it into a push press.

bulgarians were fun...higher reps were nice. hip extens/pullthrough torched my lower back....loved it.

7/11/08

rdl's: 100, 3 x 8

bench: 165, 3 x 5

stepups: 50, 2 x 8

incline db press: 50's, 2 x 10

pullups: 17.5......9, 7, 7, 4

side planks: 3 sets of 30 seconds on each side.



never weigh myself in the morning...always used to weigh right after my pwo shake. so...weighed myself this morning...beastly 141 pounds :) and i'm not really caring about putting on pounds...i'm just gonna eat my 250-280 g of protein a day...around 3k calories and call it good. as long as strength keeps going up i'm happy.

165 pounds on bench is 15 pounds past my original 5RM...my rows are also 15 pounds past...and MP is 10 pounds past it.

pullups felt awesome.

i think next week i'll be finding somewhere near my deadlift 1RM...i'll leave some in the tank for safety. and my bench 1RM...and then the following week i'll start the 3 day westside. gonna post up my outline for that tonite........and...my joints are talking to me, i need a lighter volume week :)

awesome pity, great progress.