Saturday, July 30, 2011

squat and deads

squat:
bx x10
barx10
125x10
175x8
225x6
275x6
325x2 ugly.....

3 inch deficit deads

125x10
175x10
225x10
275x8
325x6
375x4 killer......

standing calf raises
125x20x2
175x20x2
225x15
275x15
325x15


fried today and dont know why. ....

back day 7/28

pull ups:

bw x3
band assist x 5x3

chins:
bw x3
band assist x 5x3

rg rows:
75x20
100x15
125x10
175x10
150x10
175x8
200x6
225x4


DB rows

75x10
85x10
95x10


Bent over db flys

25x10x2
35x10x2
45x10

dumbell curlzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

35x10x6

press day 7/27

bench:
75x15
125x15
175x10
225x5x3
250x5
285xfail
275xfail
250x3
suckage....


Strict shoulder press:
75x10
100x10
125x8
150x4
125x4
suckage.....

close grip bench:
75x10
100x10
125x10
150x5x4

side raises:
25x10x2
35x10x2

shrugs:
225x20
275x20
325x10
375x10
425x10
325x10
275x10
225x10

Sunday, July 24, 2011

learning how to walk again....

First leg day after 2 weeks off and first semi heavy day since injury...

Squats:
Body weight x 10
Bar x 10
75 x 10
125 x 10
175 x 8
225 x 6
275 x 4
325 x 2 (killed...never again will I take two weeks off unless its a injury.....)


Deficit dead lifts from 5 inch deficit, all double overhand grip. Need to get my grip back in shape....

75 x 10
125 x 10
175 x 10
225 x 8
275 x 6
325 x 4
375 x 2 x 2 ( feeling pretty good about it. Hip flexer injury seams to be healed. No pinch and no pain... Didn't feel too heavy and came up nice and smooth....)

Standing calf raises:

125 x 20
175 x 15
225 x 15
275 x 10
325 x 10
375 x 10


Leg extentions:

100 x 15 x 2
150 x 15 x 2


Ham curls:
50 x 20 x 2
75 x 10 x 2


Trashed but getting more into every workout. Hope to be back to old numbers soon and then beyond them even sooner lol....
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back and body works....

Pull ups:

Body weight x 2 (suck)

Band assisted:
5 x 3

Chin ups:

Body weight x 2 (suck)

Band assisted:
5 x 3

Reverse grip bb rows:

75 x 10 x 2
125 x 10 x 2
175 x 10 x 2
225 x 10 x 2


Good mornings:

75 x 10 x 2
100 x 10 x 2
125 x 10
150 x 10
175 x 5
200 x 5


DB rows:

75 x 10
85 x 10
95 x 10 x 2


35 x 10 x 2
45 x 10 x 2
55 x 10 x 2


My arms were hurting pretty bad. Tendonitis flared up pretty bad. No more 2 week deloads.... Lol
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back to pressing matter and tri work.

Light as this is first day back after 2 weeks off.....

Bench press:
75 x 20
125 x 15
175 x 10
225 x 5
250 x 2 x 2
275 x 1
250 x 2 x 5
225 x 4 x 2


Skull crushers:
60 x 10 x 2
70 x 10 x 2
80 x 10
90 x 5 x 2
100 x 4 x 2


Bench flys:
25 x 10 x 2
35 x 10 x 2
45 x 10

Killed me but expected. 2 weeks off is gonna trash me.....
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Friday, July 22, 2011

Flagstaff Highland Games

Came out 7th out of 12.
Went in wanting to do better then dead last so I am pretty happy about getting 7th
Had 3 PR's

Breamar Stone: 24feet    3.5inches

Open Stone: 29feet    2.5inches

Heavy Weight For Distance:  22feet   1inch

Light Weight For Distance: 48feet   5.5inches

Heavy Hammer: 67feet   2.25inches  (PR)

Light Hammer: 83feet   3inches  (PR)

Caber: qualifier turned, official failed at 50 degrees

Weight Over Bar: 10feet  (PR)