12/20/08
-front squats/low box: 150 x 1, 155 x 1 x 3, 150 x 1 superset one: -split squats - 60, 3 x 8 -hip extensions - 25, 2 x 15…..static…25, 1 x 45 sec. superset two: - db rows starting with protraction, then retraction, then row - 30, 3 x 9 - side planks - 7.5 pounds, 2 x 45 sec. |
extra workout:
was just gonna work on oh squat form...mobility...and foam rolling...but after i started working on oh squats...i was getting pretty low with the back in a great position. so. 10 x 5 20 x 5 30 x 5 40 x 5 50 x 2.5 that was a lot of holding weight overhead....my arms gave out on the third rep of 50....but 50 is a PR :) i need to hit oh squats everyday....took a little break...and even my front squat form suffered. so unweighted or weighted. they shall be there. :) |
I definately have to get OHs back into my workouts. They are great. Nice work on the PR Pity.
IDub |
thanks dude...next time i'll work up a little quicker...so i can nail that fifty.
|
12/22/08
closegrip pushups: 32, 26, 22, 27 dips: 10, 10, 10, 8 barbell rows: 100, 3 x 10 dip shrugs: 3 x 15 bent over lateral trap raises: 5's, 2 x 10 rollouts: 2 x 10 got one rollout from a standing position...but it was pretty ugly :) so i just went from the knees. |
12/24/08
mobility/foam/oh squats rack pulls: -220, 1 x 5, 1 x 7 -200, 1 x 7 front low box squats: -120, 1 x 5, 1 x 6 stepups: -40, 2 x 8 supine rows: -2 x 10 oh db side bends: -10, 2 x 10 dead bugs on foam....2 sets. rack pulls: http://s219.photobucket.com/albums/c...t=MOV00266.flv merry christmas y'all. |
Pits on those split squats ius that 60lbs each hand?
Nice Pulls too, those blocks are pure fucking genius. |
30 lbs in each hand...sixty total. i have never done those weighted before, i usually include them in my warmups, just with no weight. i was surprised :)
with no rack....i had to do something :) thanks hits. |
12/27/08
foam/mob/oh squats front low box squats: -150 x 1, 155 x 1, 160 x 1 x 2, 150 x 2, 145 x 3 triset: -cable rows - 60, 3 x 15 -uni rdl's - 50, 3 x 10 -reverse crunches - 3 x failure NO REST. :) -pullups - bw, 2 x 10 -dead bugs on roller - 2 x failure gotta go see a buddy who is in town for christmas. fun workout. |
12/29/08
inside out warmup triset: unilateral db press - 35, 3 x 10 closegrip pushups - 23, 17, 15 dips - 5 - 13, 8, 7 db rows - 35's, 3 x 10 scaption - 35, 2 x failure planks - 20 pounds, 2 x 1 min. triset was not a good idea. should have added in at least a little rest. :) i was pooped. planks were fucking killer. i think i could sleep for 3 days now. |
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