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Old 08-28-2008, 02:27 PM   #5
Charles Moreland
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Join Date: Apr 2008
Posts: 52
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Workout Wednesday 8/27

Warmup -
2 minutes rowing
20 airsquats
10 push ups

Workout -
220# Squat 3 x 5
220# DL 1 x 5
145# Bench 3 x 5

Cooldown -
Back extensions 55# 3x10
Stair Machine (half goofing off half serious for Urbanathlon)

Pt work on elbow -
12# left arm curls 3x15 (I feel these do nothing anymore for my condition)
50# Lat Pulldown 2x30 eccentric/concentric (I think I might start working these more along with some gravitron work to get my elbow/brachialis back into pull up condition)

I did one squat rep of 225 for the sake of getting 225 as it has been a big milestone for me since beginning. After looking back, or rather remembering back seeing as PAM is down with my log, it has been a month since starting this program. I started at 95# squats and have since put on 14 lbs of bodyweight and 2% of bf. As strong as I feel, I may be moving too fast. I'll sit at 225 for a couple work outs and slow down my progression a bit.
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