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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.

Judging by the guitar this must be John boy! What up?!

I don't know if I will even be home over the holidays. Its Tollefson xmas this year at the farm and then we're spending a couple days in Regina (only god knows why ha).

I have until the 5th off so maybe I will take a trip home so we can hit the gym/ and drink a beer or two.

IW

Thursday Dec 12th/2008

Weight: 190.0lb

ME DL
- bar x 5 (snatches)
-40kg x 5 (power cleans)
-60kg x 5
-80kg x 3
-100kg x 2
-120kg x 1
-140kg x 1
-160kg x 1
-170kg x 1 (old PR ~375lb)
-175kg 2x0
-160kg x 1

I nailed my old PR which is great since last time I did it was a bad form grinder so I'll consider that an improvement. I may have been able to hit 175 if I had just skipped 170kg but oh well! What can ya do?

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

Brutally hard. We were supposed to do lunges but got mixed up somehow.

Hanging Leg Raises
bw x 10,9,8

My core was destroyed already by the time we got to abs.

Thougths

We went for wings before the gym last night. I had a beer and about 10 wings.... bad bad idea. By the end I felt like throwing up.... not good.

IDub

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 "