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1.31.08 afternoon work
hip abduction and adduction 290x12x2 each way
seated leg curls 130x12x2
side bends 100x12x2 each side
weighted decline situps 25x12x2
grip and wrist work
2.5.08 Benchin
Warmed up to 315x1 close grip, then 405x3, 455x1, 475x1, 495x1
2 board press 315x3x3 close grip
The 495 was a pr @ this bodyweight. I've done 515 when I was up around 200, but never close to that this light. I should have done more sets but I was absolutely spent, lol
2.8.08 bench asst.
decline bench worked up to 225x15x2
incline db 80's x 12x2
cgbp 225x8, 245x6x2
lying db triceps ext. 65's x8x3
seated db cleans 45's x 12x3
rc and wrist stuff
2.18.08 squattin
did some deep pause squats with the ss bar and worked up to 375 for 3, even this was buggin my damn leg. I'm startin to wonder if it's ever gonna heal up right.
sldl's 365x5x2
leg press 14 plates x 10x2
seated rows 260x10x2
ab and grip work
Figured I'd pick back up on this, I've been lazy as hell lately, lol!
Thurs. 4.3.08
deads and back
Warmed up to 520x2 off 2" platform
Speed deads w/bands 390x1x8 (45sec. rest between sets)
SLDL off platform 315x5x2 (these were easy and should've done more but I was just bein a beyatch.
Seated rows 260x10x2
pulldowns 240x10x2
chins 10x2
db shrugs 100's x 20x2
abs
4.7.08
Box squat to parallel raw, no belt
Warmed up to 375x3, 415x1, 455x1
it all felt good, even my leg so maybe I can start gettin back on up there finally!
Good mornings 275x5x2
leg press 14 plates x10x2
hip abduction 290x15x2
ab work
4.8.08
Benchin
nothin sexy here, just goin through the motions playin around til my wrist and shoulder heal on up.
BP 270x8x2
CGBP 225x8x2
Decline BP 215x8x2
Incline DB 80's x8x2
DB curls 50's 8x4
4.28.08 squatin
Low box w/ss bar and alot of chains: worked up to 375 x3 bar weight
Godd mornings 275x5x2
leg press 10 plates x 10, 12x10, 14x10, 16x10
45 degree back raise w/45 plate 10x2
decline abs w/45 plate 10x2 with a static hold at the bottom
4.29.08 benchin
Warm up w/rc work
Bp 295x5x2
CGBP 260x5x2
Decline 260x5x2
Incline DB 80's x10x2
JM Press 185x5x2
OHP 135x5x2
H Raises 35's x10x2
all done with short rest periods
5.1.08 deadlift
off of platform, worked up to 555x2x1, then 460 w/bands 5x1
sldl 365x5x2
bent rows 225x5x2
chins 12x2
db shrugs 100's x20x2
abs
grip work
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