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good links...i gotta get some of those soon...


4/28/08


lunges: 70, 3 x 6

MP: 110, 3 x 5.....90, 1 x 8

pullups: 15 - 9, 8, 8....bw...wide grip, 7...

db flyes: 20's, 2 x 9

anti rotation barbell...2 sets

4 barbell rollouts..

one front plank...doing a couple seconds on just one arm.




mp was kinda tough..i didn't do any heavy overhead pressing last week though...pullups felt good...i'm liking the palms in grip...i felt dirty doing the chest isolation...but...if it adds a little size....what the hell...core shit was fun...anti rotation was really fun...tough to do too...i need smoother carpet for roll outs...

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4/30/08

deads: 200, 3 x 4

bench: 185, 3 x 2....165, 1 x 8

barbell rows: 70 3 x 8

step ups: 25, 2 x 6

core shit.


gave the "not ever putting the weight down between reps" rows a try today...felt good on deadlift day.

time to stretch and eat.

5/2/08

squats: 160, 4 x 2......130, 2 x 8

mp: 110 x 5, 115 x 5 x 2...75 x 8

pullups: 41...body weight.

rdl's: 120, 3 x 6

planks: (2) 1 min.

captains chair: 1 pound attached to each ankle... 1 x 15


i have not been under the squat bar....for awhile...it needs to happen more often...just scared of my knees...just kinda feeling out where i was at today...def lost some strength...which sucks...i'll just start over...don't think i'm gonna do it 3 times a week though...maybe twice a week...one heavy, one mediumish.

may drop the mp down to some higher reps...maybe do some heavy doubles, and then lighter weight/higher reps...

stole a page out of Anuj's ultimate programming cookbook with the pullups spread out sets of five all throughout the workout...great idea man...felt great.

got a vid of the rdl's...should be up shortly.

http://s219.photobucket.com/albums/c...t=MOV00094.flv

Those RDL's look pretty darn good. See if you can concentrate more on getting your butt back. You are still doing hip and knee flexion/extension. It's hard to get used to but you basically want your butt to go back and your knees to stay at the same flexed angle (about 20-30 degrees) and not move anymore at any time or at least during the descent. If you get your hips back more and you don't bend your knees more as you go down you shouldn't have to slide the bar around your knees like that.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

coo....thanks man...put it into practice next week

Some nice RDLs pity

thanks dog......you inspired me

LOL glad to be of help!