Sunday Dec 21st/2008

Anderson Squats
bar x 5
115lb x 4
135lb x 3
155lb x 2
175lb x 1
195lb x 1
215lb x 1
225lb x 1
205lb x 5

First time doing these. Very tough exercise but I can definately see the benefit of doing them. They are are a real quad killer.


Step Ups (~24in platform)
bw x 5 (each leg)
25lb x 10
60lb 3x10

Another quad destroyer. These are pretty tough.

Bar Rollouts (from knees)
bw 2x5
bw x8, x10

These are quite tough as well but I feel I did pretty good for the first time.

Thougths

So many new exercises today. Great workout overall.

IW

if you want more ham activity on the stepups....raise up the platform....get your knee above your hip.


good looking workout man.

Thanks for the tip Pity. More ham work can't be a bad thing. My quads are going to be soooooore tomorrow... seeing as they are already hurting. lol

IW

know how that feels....as soon as i followed hip extensions with split squats...my ass was killing me. hurt to walk :)

Tuesday Dec 23rd/2008


Military Press
bar x 8
95lb x 5
115lb x 3
135lb x 1
155 x 1
165 x 1 (5lb PR)
145lb x 5

I was hoping for more on MP but 165 was a grinder. Oh well, I'll take 5lb if I can get it.


Incline Bench
95lb x 10
115lb x 10
135lb x 10,9,9


P. Rows
bar x 8
95lb x 10
115lb x 10
135lb 3x10
145lb 2x10


Thougths

Well I'm glad I got my MP PR in. I am going to be taking about a week off just due to the holiday season but I think it'll be ok.

Plans for the new year: Start trimming out slowly with a timed carb diet plan. I hope I can make it work. I'm going to work some things out on my break. I'm back to work on the 5th and I'm hoping to start then.

I hope everyone has a great holiday and a happy christmas if you celebrate that!

IW

Split squats are a tool delivered by the devil himself, instant DOMS for days!! LOL

Nice Press dub

Tuesday Dec 30th/2008

Weight: 190.5lb with sweats on... I guess I haven't moved too much over the holidays. Good.

DE Box Squat
-bar x 5
-95lb x 4
-115lb x 3
-135lb x 2
-165lb 8x2


Straight Leg Good-Mornings
bar x 10
95lb x 10
115lb x 10
135lb x 10

I was rushing because the gym was closing in 15mins.


Tic-Tocs
3x12,10,10

Really rushed and really hard!

Thoughts

Its been a week since my last workout. I have definately been maintaining calories over the holidays...not quality though... but I'm sure you know how that goes.

Its good to be back!

IronWorker

Hells yeah junk food for the win!!! Every night i have a nice low carb dinner with heaps of protein and veggies and say I wont eat any crap whilst watching TV tonight,and then the wife comes in with a choc bar or some crisps and I am fucked!!!LOL

Enjoy the calories while you can Dub, I know I am!!

Oh I'm definately enjoying it. I'm starting the timed carb on Jan 5th. Or at least thats the plan. I have to work out the details in the next couple days.

IW

Gym closed today... poop. :lame:

IW