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Old 03-24-2011, 07:37 AM   #454
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
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Thanks Per, I'll check that out.

I'm changing my DE upper to a regular upper training day, I don't think the DE is helping all that much. Did Monday's workout at the university gym. What a hoot!

2011.03.20
REST

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2011.03.21
UPPER
HCl pull + HHCl: 95#x(2+1)x2x2
HHCl: 110#x3, 120#x3, 135#x3, 145#x2x2
OHP: 45#x5, 65#x5, 95#x5, 80#x5x3, 85#x4
Kroc rows: 25#x15, 45#x15,12,12
Bicep curls: 15#x10, 25#x10x2
Rolling tricep extension: 12.5#x12, 20#x10x2
Close-grip bench: 45#x10, 95#x6, 115#x6x2
Close-grip bench drop sets: 75#x12, 65#x10, 55#x10
Wide-grip assisted pull-ups: 95#x10, 35#x6, 45#x6, 60#x8

Conditioning
AMRAP in 12 min of:
10 DB thrusters (25#/hand rounds 1&2, 15#/hand all rounds after)
5 burpees

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2011.03.22
REST

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2011.03.23
ME LOWER
GM: 40x5, 50x5, 55x4, 60x3, 65x3, 70x3, 75x3, 80x3, 65x7, 55x10, 40x13
BS (flat): 40x8x2, 60x6, 65x6, 75x6, 60x6
18'' DL: 135#x10, 245#x6, 255#x6, 225#x6
SLDL: 45x10, 85x10, 85x5
SLDL (changed form, harder!): 70x10x2
Atlas stone work--jumping with stone: 165#x3x4
RH: 100#x10, 200#x10x2
Hip flexor standing pullovers: 50#x12, 90#x10, 80#x10
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