Catalyst Athletics Forums - View Single Post - Derek's Mass Gain Manifesto and Milestone Log

Derek Simonds · 03-25-2009, 01:11 PM

March 25 Wednesday

D W/U
RKC Armbar + TGU
Sledge Levering (12 LB's was a wee bit hard)

B W/U
PC 45 X 5, 61 X 3, 81 X 3 X 3

DL 135 X 5, 185 X 5 X 3

Pistols 2 per leg X 3
Russian Twist on B/E with 12 LB Med Ball

Press + DJ Lockout 45 X 5, 75 X 5 X 3
P/U's 2 X 4

Planks 3 X 1 minute

Knocked it all out including mobility stuff in under an hour. Cooked breakfast for the kids, cleaned up, put away laundry, drove kids to school and then went to the airport. Getting ready to see a bunch of family I haven't seen in years tonight a quick meeting in the morning and back home for Delaney's B-Day.

03-25-2009, 01:11 PM	#1027
Derek Simonds Senior Member Join Date: Nov 2006 Location: Deland, FL Posts: 4,232	March 25 Wednesday D W/U RKC Armbar + TGU Sledge Levering (12 LB's was a wee bit hard) B W/U PC 45 X 5, 61 X 3, 81 X 3 X 3 DL 135 X 5, 185 X 5 X 3 Pistols 2 per leg X 3 Russian Twist on B/E with 12 LB Med Ball Press + DJ Lockout 45 X 5, 75 X 5 X 3 P/U's 2 X 4 Planks 3 X 1 minute Knocked it all out including mobility stuff in under an hour. Cooked breakfast for the kids, cleaned up, put away laundry, drove kids to school and then went to the airport. Getting ready to see a bunch of family I haven't seen in years tonight a quick meeting in the morning and back home for Delaney's B-Day. __________________ What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin http://westvolusiawellness.com/