Nice PR friend!

thank you canadian friend :)

i'm pretty sure i've got more in me...but those 17 reps before hand killed me a bit :)

and eric...i thought my neck posture was better. it's my main "lift thought." it was good on a couple reps.... :)

1/10/09

foam/mob/oh squats

-front low box squats: 130, 3 x 5 (pr)

-unilateral rdl's: 55, 3 x 10

-db rows: 35, 3 x 12

-pressups on roller: 10, 2 x 20
-wall slides: 2 x 5

-dead bugs on foam roller: did some double leg lowering. tough as shit.

squats are now past my original 5rm. woohoo.

got a vid of the uni rdl's to see if it's more to eric's liking now :)

1/12/09

inside out warmup

super set one:

-incline db press - 33 x 15, 38 x 14, 43 x 12, 48 x 9
-weighted pushups - 10 pounds - 20, 17, 15

superset two:

-chinups w/ 20 pounds - 3 x 7
-pressups - 10's, 3 x 20

superset three:

-anti rotation barbell - 20 pound bar plus 15 - 2 x 10
-l-lateral raise - 5's, 2 x 10

couple sets of double leg lowering on the roller...with some static holds when my low back started coming up off of it.

and some wall slides thrown in here and there, and some side lying abductions...from cressey's cracking the rotator cuff conundrum.

pretty fun workout...didn't know how well the pullups would go since i haven't done any weighted ones for quite awhile.

and i lied...next week is deload. :)

1/14/09

foam/mob/oh squats

Sumos: 230 x 1, 250 x 1, 270 x 1 (10lb pr), 210 x 5

Concentric gm's: 70, 3 x 10

Split Squats: 65, 2 x 10

barbell rows: 120, 4 x 4

rear flyes: 8's, 3 x 10

weighted planks: 25, 2 x 1 min.

dead bugs on foam....1 set


well i weighed in at 133 this morning...not sure where i lost 4 pounds...or if my scale is screwed...batteries died last week. but....happy to be over the 2x bodyweight on the deadlift :) got a vid of it.

also got a couple vids of the gm's...with different pin heights...see which one you guys think is better.

for the planks i just put a 25 pound plate on my bank...didn't have time to set it all up. got a phone call and then had to go scrape my car off and move it across the street so they could plow..........finally. ended up being kind of a long workout :) very happy with it though.

vids:

deadlift: (not the prettiest...but it went up...music is for Hopper :) )


gm's:

YEEAAAAHHHH BOYYYEEEE!!

That song has the best video ever
Oh and them deadlift thingys you did were cool too!!:biglaugh:

300 will fall in no time dude.

that's my goal :)

thanks for the vid hops :)

WOW , a whopping 133lbs. Be careful you might blow away :D

Nice numbers there big man !

thanks buddy. i'm gonna get a different scale soon. see if this one is f'd or not.