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Good lord.

hahahahahha.

i love you guys.




well.


most of you.

hahaha You can say it pity, you don't love me. WAh! lol

IW

i haven't rejected you.............yet

11/29/08

mobilities/front and oh squats

front squats - 110, 2 x 5, 1 x 9

uni rdl's - 45, 3 x 9

hip extensions - 22.5, 2 x 15....statics - 25, 2 x 35 sec.

face pulls - 30, 3 x 22

then as i stretched....

double leg dead bug statics - 2 x 1:05....reverse crunches - 2 x 13



totally forgot to do ankle mobility...and it didn't hit me until after the workout. getting depth on the oh squats...and even front squats was hard. duh.

uni rdl's are definitely not a race.

got a new pulley...face pulls went much smoother..now i just need to buy some wire cable

__________________

Those Uni RDLs with a barbell?

nope...i tried that one first....but it gets awkward as you go down...i would get pulled to one side or the other......so db's are a lot easier...i just keep them more toward the side of the leg i'm working...so there is a db on either side of that leg when i get to the bottom.

hiit:

elliptical 1 min.
15 pullthroughs
ellip 1 min.
15 pullthroughs
ellip one minute
15 banded good mornings
ellip one minute
15 banded gm's
ellip one minute


then some oh squats...did some solid ankle mobility before hand...and hip flexor stretching....finally got some good depth with a narrow stance.

5 reps had me breathing hard

12/1/08

it's dec. suck.

some foam/mobility/inside out stuff

MP - 80, 2 x 5, 1 x 9

super set one:

-close grip pushups - 24, 22, 20
-db rows - 3 x 9

superset two:

-db rollouts stomach hitting ground - 1 x 9, 1 x 7
-dead bug double leg static - 2 x 1:10

stretchings.

hot ass bath time. it's cold out...and my doors were frozen shut this morning.

Hope you enjoy the hot bath....I don't think the cold is going anywhere for long time. How long did it take to open your doors?

__________________
Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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