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. ....
Saturday, July 30, 2011
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
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
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....
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....
Published with Blogger-droid v1.7.4
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
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
Published with Blogger-droid v1.7.4
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.....
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.....
Published with Blogger-droid v1.7.4
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)
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)
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