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I've highlighted my concern How come you used a belt for that set?

I felt like my back was getting really tired and I might injure myself if I didn't. I didn't really want to but I know I push myself really hard and sometimes injuries happen when DLing. And thats probably where the throwy uppy feeling came from. lol

IW

LOL. Just checking

Wednesday June 10th/2009

Bench Press
bar x 8
135lb 2x5
155lb x 4
175lb x 2
185lb x 1
195lb 5x5

I needed a touch on the last rep... damn. I'm a little frustrated with upper days at this point.


DB Standing Shoulder Press
25lb x 8
35lb x 8
40lb x 8
45lb x 7
40lb x 4

Absolutely burnt out.

Chest Supported Row
1*45 x 10
2*45s x 10
3*45s x 6
2*45s + 1*25 2x8


Tricep Deadlifts
30lb x 10
50lb x 10
70lb x 8,6

Thoughts

Bench always frustrates me.

IW

Tuesday June 16th/2009

Weight: 189lb (shorts on)

Bench Press
bar x 8
135lb x6,4
155lb x 3
175lb x 1
195lb 5x5

I got it this time. No spotter.


DB Standing Shoulder Press
35lb x 8
40lb x 8
45lb x 8
50lb x 4

I got the 45lbx8 this time that I've been working for.

Chest Supported Row
1*45 x 8
2*45s x 8
3*45s x8,8,7,5

Wow, big improvement here too.

Standing EZ Bar Curl (superset with below)
40lb x 10
60lb x 10
80lb x 10
90lb x 6

Tricep Deadlifts
40lb x 10
60lb x 10
70lb x 7
60lb x 9

The numbers are a bit of a guess here. Its hard to remember when you have two exercises going at once.

Thoughts

Well doing upper day first in the week makes a really big difference apparently. My upper back had way more power and really helped stabilizing on bench.

IW

Dude...whats a tricep deadlift????

A skullcrusher paused on the floor.DC baby!!

Ya, what he said. Lay on the floor on your back and do a skull crusher but not to your forehead. You push the weights back a bit and rest it on the floor between reps. I think I stole that one from Hits! My tris/back are feeling it today. Whoa!

IW

Friday June 19th/2009

BW: 190.5lb (sweats on)

Parallel Box Squats
bar 2x5
135lb x 5
185lb x 3
225lb x 2
245lb x 1
265lb 5x5

I really had to push myself to get this one out. Absolutely burnt after I finished this. I am happy I did it but I really didn't eat well enough today.

Rack Pulls
skipped - couldn't bring myself to do it


Hanging Leg Raises
bw 4x9

Step-Ups
40lb x 8
50lb x 8
60lb x 8

I added the dumbells correctly this time. lol

Thoughts

I woke up late and wasn't able to pack a mid morning meal and then my bike ran out of gas on the way home for lunch so I was in a rush again and didn't get to make my mid day meal. 3 meals/ day = not enough for weight lifting.

IW

Thats a good looking workout Dub.Way to push thru on those box squats.Nice step ups too, those fuckers are tough.