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Tuesday August 25th/2009

BW: 189.0lb

Pistol Squats
BW squats 2x8
Box 1x3
Free 4x1 2x2, 1x1

For some reason I had a hell of a time with my first four sets of free pistols. I kept losing my balance and it just didn't feel right. Then on my 5th set I sat back into it more and it seemed to work much better and actually got a few doubles out of it.

EZ Bar Curls
40lb x 10
60lb x 10
80lb x10
90lb x 5
80lb x 7

Superset with...

Tricep Deadlifts
40lb x 10
60lb x 10
80lb x 10
90lb x 7
80lb x 9

Might as well get in whatever upper work I can. My back doesn't particularily like the curls but if I keep my elbows tight to my sides its bearable.

Suppine GHRs
bw 4x10

Superset with...

Captains Chairs
bw 4x10

Don't know if I'll do the captains chairs again. It seemed to aggravate my back quite a bit.

Thoughts

I think I may try some front squats on thursday and see what the back thinks about that...

IW

Thursday August 27th/2009

Front Squats
BW squats 2x8
bar 2x5
115lb x 5
135lb x 5
155lb x 3
175lb x 3
195lb x 3
205lb x 3,2

Felt good to work on front squats again. Doesn't pull on the back too much either. I think I will work on these and pistols for a while.


Calf Raises
2 plates x 12
3 plates 3x11,10,9


Lunges
60lb x 8
80lb x 8

A little pressed for time so I called er quits here.


Thoughts

Not a bad little workout. I was rushing so there wasn't too much rest: lots of sweating.

IW

Sunday August 30th/2009

Bench Press
bar 2x10
65lb x 10
95lb 4x10


Chest Supported Rows (Various grip widths/angles)
bar x 10
25lb 4x10


DB Shoulder Raises (?)
10lb 4x10

Thoughts

Just really light upper work today to feel out how my back is.

IW

Good news about the back Dub, nice pistols too.

Thursday September 3rd/2009


Front Squats
BW squats 2x5
bar 2x5
115lb x 5
135lb x 3
155lb x 2
175lb x 1
195lb x 3
205lb x 3x3
185lb x 3

I was absolutely burnt after this... which may have led to the shortened workout. Very happy with the results though. I am quite sure this is a PR for front squat!


Calf Raises
2 plates x 12
3 plates 3x12,10,10,9

Superset with...

Chest Supported Rows
35lb 3x15

Thoughts

I'm off tomorrow to help with harvest for a week. So I won't be around here until next monday. I'm hoping to be able to hit some upper work with at least moderate weight by then.

IW

I'm checking bb.net from my blackberry! Woo! Just thought I would share...

good stuff man.

Thanks bois! Always nice to hear from you guys.

Next week I'll be out to the farm to help with harvest so I'll be off the gym for a week. Hopefully when I get back I'll be pretty much ready to start pushing/pulling again.

Random news: I bought a 2008 Mitsubishi Lancer Evolution a couple weeks ago. Its pretty swoot!

IW

What a waste!!

You shoulda bought a monolift!!!!!!!!

should have gotten both