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you can beat it next week good workout though dub.

Thanks Pity. It wasn't all for not I suppose. I'm pretty darn sore today... in a good way!

IW

Tuesday Dec 4th/2008

Military Press-bar x 8
bar x 8
95lb x 5
115lb x 2
135lb x 1
145lb x 1
160lb x 1 (Old PR)
145lb 5x1

Haven't done MP in quite a while and I nailed 160... it was awesome. I thought about going heavier but I wanted to get some quality reps in at 90%... which I did.


P. Rows
bar x 8
115lb x 10
135lb x 10
145lb 2 x 10

Got some work to do on my rowing. I've been focusing more on pull ups lately and I think my upper back needs some work now.

Incline Bench
95lb x 10
115lb x 10
135lb x 10,6

I did a wider grip set and it absolutely killed me. Don't know how I used to grip so wide.

Thougths

A good upper day. I was tired all across my shoulders after this one.

IW

Sunday Dec 7th/2008


DE DL
-20kg x 5 (snatches)
-40kg x 5 (power cleans)
-60kg x 5
-80kg x 3
-95kg 8x2


Front Squats
bar x 5
95lb x 8
115lb x 10
135lb 2x10

Sets of 10 are killer.

Cable Twists
60lb 3x10


Thougths

Not a bad workout overall. My quads were damn tired from the high rep front squat work.

My gf is also starting to get stronger. Her form is pretty good I must say for a beginner. She still needs to work on ROM a little bit but that will come with time/stretching I believe.

IW

245 bench 190 BW ! Sh#t I've been crashing and burning. You are catching me on my only decent lift and I don't even want to think about how the others compare. Thats it I'm pulling up my socks. You going to be thrashing these mad wieghts over the holidays around home? If so you'll have to show me the finer points of the power clean etc.

i agree......terrible idea

Well I won't be doing that again. I almost felt like I had the flu after the gym. It sucked!

i bet...that's alot of shit in your stomach before heavily exerting yourself

yes even having a few beers per lunch hour seems to be a good way to go backwards... I think the answer may be saving the boozing for the weekend. I hope those chicken wings didn't make it back up think of all the lost protein haha.

" the chunks are coming "

No nothing made it back out thank god but I wasn't so sure for a while.