Sure did !

April 6th

High Box Squat ( not sure on the height , but after watching the video it's higher than I thought. I will be bringing in my box from now on and I wont use the bench anymore.

Worked up to a 1RM for 605 ( knee wraps and briefts only )

GHR = 3x15
Good Mornings = 3x15 with 135
Abs ( decline situps ) = 3x15
Few things I noticed.
1) My shoes suck !
2) I didn't sit back enough ( will drop the weight and start that )
3) I was pushing off with my toes instead of my heals. My partner kept telling me heals , heals so I would make the switch mid lift.

However this was a big PR for me and it's good to get the feel for the weight. I will be shooting for this weight at my first meet so I want to make sure I get deep enough. I will drop the weight for my ME work and take the next 3 months to work back up or past !

http://www.youtube.com/watch?v=w0EqY1dMsqw

Damn you ALOT, that was raw you beast!!!

WTF was that guy doing on the sled thingy next to you!!!! LOL

yes, your shoes do suck :)


hops i liked the chick in purple...doing a "calf raise" with her ass?

The guy beside me was doing calf raises and she was doing the donkey kicks :D

Did some Cardio today !

25 mins on the bike.

April 8th

Worked up to a 1RM for 3 board press ( raw )
365lbs

Flat bench db pressess 3xfail with 90's got 12 , 12 , 8.

Barbbell Tricep extensions 4x10 with 75

Face Pulls 3 x 15 @ 100.

Nice quick workout , wanted to get some shirt work in but didn't have anyone in the gym with my.

The 365 was a hard push - My elbow is holding me back . Hopefully I can get in for some accupunture soon and get this fixed. It's not so bad that I can't do anything , but it is holding me back. Unsure what's wrong . Maybe a tendon ? It's right at the joint , but more on top where the forarm would connect to the joint.

April 10th

SSB - Box Squat 10x2 @ 150 - My percentage was low because I wanted to focus on form and speed. I nailed the form , and will set the weight up.Firs time using the SSB and loved it but it did take some time to get use to it.

Rack Pulls 1'' below the knee. 5x3 with 550

lying leg curls 3x10

barbell shrugs 3x15 with 225.

April 11th - pushed my workout ahead because of Easter.

Speed bench 8x3 @ 185
4 board press 4x5 @320 ( on my last set I went to almost fail and got 7, I know if I would have had a spotter I would have gone for sets of 350 )
Side raises 3x10 @ 28
Rear Raises 3x10 with 28's

Nice fast workout. Finished in 40 mins slammed a shake and took the boys to the swimming pool for an hour.

April 13

Rack pulls 1RM = 675

Reverse hypers 3x10
Good mornings 3x12 with 150 using the SSB
Ab pulldowns 5x15 with 140

My lower back is fucking burnt. I love that ssb!!

Everything is moving along nicely in here. Keep it up man!

IW