11/4

quad set 1:

speed pulls - 150, 3 x 2
clap pushups - 3 x 5
bulgarian jump squats - 10, 3 x 3
pushups - +25, 3 x 10

quad set 2:

speed pulls - 150, 4 x 2
clap pushups - 4 x 5
bulgarian jump squats - 10, 4 x 3
face pulls - mini band, 4 x 11

reverse crunches - 10, 3 x 12

took 27 minutes...i was beat :)

11/6

incline bench: 180 x miss, 175 x miss, 170 x 1.....130 x 8

uni press: 35, 2 x 6

chinups: +35 x 3, +40 x 3, +45 x 2.9, +40 x 3, +35 x 3
side lying abductions: +5, 3 x 12

side planks: 2 x 45 sec.
bird dogs: 2 x 5 with 5 sec. iso hold on each one.

going old school on the core for awhile....been reading lots of mike boyle.

some vids of chinups:

http://s219.photobucket.com/albums/c...t=MOV00421.flv

http://s219.photobucket.com/albums/c...t=MOV00422.flv


youtube has really sucked ass lately.

Tough day with the benching, nice chins tho!

yeah i was pissed....my last acclimation was at 160...and it went up real smoothly....so i figured i'd drop 20 more on there and hit it. nope, stuck halfway. same with 175....except i held 175 there for like five minutes. and then 170 was pretty easy....made for a long workout....i'll know better than to jump right for 10 lb pr's next time :)

11/9

bulgarians: 80 x 5, 85 x 5, 90 x 8

uni sldl's: 60, 3 x 10

js rows: 110, 4 x 5
kneeling pallof press iso: mini band, 2 x 15 seconds
reverse crunches: +10, 2 x 12, 13

haven't hit up js rows in a long time. missed 'em.

11/11

5 x 7 sec. chin up iso holds

bench: 130 x 5, 140 x 5, 150 x 8
3 board: 160, 2 x 5

chinups: bw, 2 x 10 slow negatives
one leg db rows: 25, 2 x 8

rollouts: 2 x 10
green band ext rotations: 2 x 15
side lying abductions: 5, 2 x 15

missed the ole 3 boards :)

11/13

rack pulls: 220 x 5, 235 x 11

unilateral conc. gm's: 40, 3 x 7

chinups: +35....3, 4, 4, 3


had to stop a bit to rechalk in the middle of the 11 reps....got sweaty's. my core got trounced yesterday at work...skipped it today. ain't doing shit tomorrow.

lookin good

11 reps on any kind of pull is too much! lol

IW

it was f'ing tiring. i think i sat down for awhile after :)