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how did the extra cycle treat ya?
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First time was a b!tch, the second time wasn't as bad.
I might bump it up to 7 next time... But more importantly, the soccer field should be dry in a couple weeks then I can get out and do *real* sprints which I'm sure will knock the socks off treadmill sprints. IW |
yes it will. same thing here...snow is finally gone :)
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Wednesday March 17th/2010
BW: 183.2lb Military Press bar x 10 95lb x 5 115lb x 2 125lb 5x5 Deads mobility work 60kg x 5 100kg x 3 120kg x 2 140kg 3x5 I think I might drop to 2.5kg increments now to try and keep the progression alive. Hoping to hit 150kg. Pull Ups bw x 8,6,6 I think I'm going to try and increase my reps until I can do 8 on my last set then I will bump it to 4 sets. Standing EZ Bar Curls 70lb x 10,8,7 50lb x 6 (drop set on last set) Thoughts My weight seems to have maintained since last week. I have been missing the last meal of the day a few times since after I go to the gym it's so late so sometimes it doesn't happen... If my weight maintains again next week I'll bump up the cals. IW |
Thursday March 18th/2010
Sprints - Tmill 1min sprints : 1 min rest - 7 cycles @ 10mph/5mph IW |
Friday March 19th/2010
Decline Bench 135lb x 5 185lb x 3 205lb x 2 230lb 2x3, 1x6 Rocked it. Front Squats mobility bar x 5 135lb x 4 155lb x 3 175lb x 1 190lb 3x3 Stiff Leg Rack Pull 135lb x 5 225lb x 3 280llb 3x3 Seated DB Tricep Extension 60lb 3x10 Thoughts Triceps = Smoked! I hope they heal up for monday's workout. Had an awesome sleep last night... around 10 hours. I really felt refreshed today. IW |
Monday March 22nd/2010
Bench bar x 10 135lb x 6 165lb x 4 185lb x 3 210lb 5x5 Next week I go for my old PR. Squats mobility work bw x 8 bar x 8 135lb x 5 185lb x 3 205lb x 2 230lb 5x5 Matched my old PR here. Woohoo. Unilateral DB Rows 80lb 3x8 Thoughts Well I was feeling like I was not very energetic today but something must have worked out because I made it through everything. IW |
Thursday March 23rd/2010
Sprints - Tmill 1min sprints : 1 min rest - 8 cycles @ 10mph/5mph Went to 8 today... pretty killer. Might do this one more time then bump it back to 5 and shorten rest to 45 or 50sec. IW |
Wednesday March 24th/2010
BW: 184.6lb Military Press bar x 10 95lb x 5,3 115lb x 2 130lb 5x5 Deads mobility work 60kg x 5 100kg x 4 120kg x 2 142.5kg 3x5 Pull Ups bw x 8,7,6 Standing BB Curls 75lb x 10,9,8 55lb x 6 (drop set on last set) Thoughts 3 more weeks of this and I'll be in PR land. Up 2 or 2.5lb since my DR trip (besides the fat gain while there... lol) I think they are solid gains and I feel like the sprints are keeping me somewhat lean. Woohoo. 2lb/mo as I predicted. I love it when I'm right the first time! IW |
good stuff dude.
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