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Nice pistols there Pitski

thanks dee-oh-double gee!

6/22

chins: 62.5 x 3, 60 x 3, 60 x 3, 55 x 3, 30 x 6

inverted rows: 12, 11, 10, 9
pushups: 30, 26

__________________

6/23

sprint 100m/walk 100m x 5. barefoot: 200m x 3 in the grass

6/24

trap bar deads: 260 x 1 x 3

slideboard lunges: 40, 2 x 10.....no rest.

13 minute workout.

6/25

incline bench: 142.5 x 4...142.5 x 5...145 x 3 x 2...137.5 x 4

pushups: +35 x 13, +25 x 18

one hand on towel chinups: 2 x 3 with towel hand close to the top...2 x 3 with it down an inch or so...and 2 singles with it down about 6".

a couple of suitcase carry/waiter walk combo's. fun day.

6/28

single leg squats: 47.5, 2 x 2

front squats: 80 x 5, 90 x 3, 100 x 2

slideboard leg curls: +5...15, 13

6/29

chins: 72.5 x 1, 65 x 1 x 2, 60 x 1

inverted rows: 40 in 3:44

7/1

trap bar deads: 260 x 1, 275 x 1

rdl's: 160 x 9

incline bench: 150 x 3, 145 x 3


deload done...gonna enjoy the next 3 days and start up on monday.

Nice chins dawg!

thanks biyatch!

7/5

front squats: 85 x 5, 95 x 3, 105 x 2

single leg squats: +25, 2 x 7

static hip extensions: bw, 2 x 45 sec.
rotating planks: 2 x 2 min

slideboard leg curls: +5 x 15, +7.5 x 10

7/6

chins: 75 x 1, 72.5 x 1, 70 x 1 x 2, 65 x 1 x 2

pushups/feet elevated: 2 x 30

inverted rows: 17, 15, 14, 12

7/8

incline bench: 150 x 4, 152.5 x 3, 150 x 3, 145 x 3

pushups: +35 x 16, +25 x 14

swiss ball rollouts: 2 x fail

did some 1 arm chinup training...forget what i did

7/9

trap deads: 260 x 2, 275 x 1, 270 x 1

rdl's: 160, 7 x 3 in 4:30

slideboard lunges: 42.5, 2 x 8

kneeling pallof presses with band

7/12

front squats: 90 x 5, 100 x 3, 110 x 2

single leg squats: 25 x 8, 7

slideboard leg curls: +7.5 x 13, 10

static hip extension: bw x 50 sec....+5 x 50 sec.

7/13

chins: 80 x 1, 75 x 1 x 2, 72.5 x 1, 65 x 1 x 2

uni press: 40, 2 x 6

inverted rows: +10, 2 x 7....+5, 2 x 9

7/15

trap bar deads: 260 x 1, 290 x 1, 275 x 1, 270 x 1

rdl's: 160, 7 x 3 in 3:55

slideboard lunges: 42.5 x 9

swiss ball rollouts: 2 x fail

7/16

incline bench: 155 x 3 x 2, 152.5 x 3, 150 x 3, 147.5 x 3

pushups: +35, 3 x 7

some facepulls and pallof's with the band.

7/19

front squats: 95 x 5, 105 x 3, 115 x 2
rotating planks: 2:30, 2:10

one leg squats: +25 x 9, 7
static hip extensions: +5 x 55, 50 sec

slideboard leg curls: +10, 2 x 10