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Old 02-04-2011, 10:51 AM   #201
Kevin Shaughnessy
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Friday January 24th

Press
45x10
65x5
80x5
90x5
100x10


Good Mornings
100x5
120x5
145x5
185x5
200x5


Abs were sore and I could literally feel my lumbar discs straining on the concentric so I belted up for the last set. Didn't sleep so good last night and spent some time shovelling so I think its just a one time thing.
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Old 02-05-2011, 01:08 PM   #202
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Saturday Febuary 5th

Climbing the Pull Up Ladder
1 2 3 4
1 2 3
1
Total: 17


Nice. I've got a good feeling about this ladder method. Its the funnest way I've ever trained chins too.
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Old 02-07-2011, 12:11 PM   #203
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Monday Febuary 7th

Squats
95x10
135x5
195x3
225x3
250x13


Just goes to remind me of that theres a large mental aspect to these high rep sets.

GHR
20x3x10


Kind of slid down the pads on the second set, no such problem on the third.

Back Extension
80x2x7


Still easy. 100x2x7 should be in the bag. Still managed to strain my left knee on the first set which continues to hurt a little twenty minutes afterward. Maybe I'll just stick to GHR, but I want to max out and see what I can do first.
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Old 02-08-2011, 01:03 PM   #204
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Tuesday Febuary 8th

Bench Press
95x10
115x5
135x3
150x3
170x10


Pull Up Ladder
1 2 3 4
1 2 3
1 2
Total: 19


Wrist Roller
46x3x1


Went up with some to spare today.
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Old 02-09-2011, 12:25 PM   #205
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Wednesday January 9th

Good Mornings
100x5
125x5
150x5
185x5
202.5x5


Lower back felt good, depth was good, felt like I could have handled a 5 pound jump.
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Old 02-10-2011, 09:40 AM   #206
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Thursday Febuary 10th

Kroc Rows
90x2x30 R
90x1x30 90x1x20 L


I have to put olympic plates on my 1" dumbell to keep going up in weight and I didn't put the weights on tight enough so on the second set with my left arm the weight fell off on one side right onto my foot. Oh well, I'll just consider it a light deload.
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Old 02-11-2011, 12:39 PM   #207
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Friday Febuary 11th

GHR
25x3x10


Felt pretty easy so I did the reps explosively. Seems like a good way to do GHRs.

Back Extension
100x7
100x10


Decided to go for 10 for a 55 pound PR over a year ago this month I think. Felt harder but I think I still have more in the tank. Dumbell is maxed out though.

Press
45x10
65x5
85x3
100x3
110x8
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Old 02-13-2011, 01:19 PM   #208
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Sunday Febuary 13th

Took yesterday off due to bicep tendon soreness, and today managed 7 3/4 chin ups.
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Old 02-14-2011, 01:38 PM   #209
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Monday Febuary 14th

Squats
95x10
135x5
175x5
210x5
240x3
265x11


Back on track, and at this rate I'll only have wasted 13 weeks. Whoo!

Good Mornings
100x5
120x5
150x5
185x5
205x5


Belted up for the last two sets, and 205x5 was fucking hard.
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Old 02-15-2011, 12:03 PM   #210
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Tuesday Febuary 15th

Bench
95x10
120x5
140x5
160x3
180x7


Pull Up Ladder
1 2 3 4 3
1 2
1
Total: 17


Going for that extra rung, son.

Wrist Roller
47x3x1
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