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Old 02-01-2011, 07:02 PM   #501
Chris H Laing
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2-1

superset:
cg bench 105# x 6x6
reverse grip curls 45# x 6x6

might have done 7 sets, I lost count so I did another one for good measure

superset:
hammer curls 20# x 10 reps
ez bar oh ext 45# x 10 reps

Did these until my buddy was ready to go because he drove me today, but on the way out...

kneeling ab wheel
2x10

upper abs got cramped

bench and power cleans tomorrow!!
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Old 02-02-2011, 05:18 PM   #502
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2-2

bench
115# x 5
135# x 3
145# x 6,3,3,3,3,3,3,3

Last set of 3's felt the strongest, but I wanted to save my some energy for power cleans

power cleans
135# x 1,1,1,1,1
145# x 1,1
155# x 1
165# x 1
175# x 1,1
165# x 1,1,1,1
155# x 1,1
165# x 1
155# x 1
160# x 1
165# x 1,1
135# x 1,1,1,1,1,1

Power clean form was way off today, and I'm pretty sure its because I didnt warm up the power cleans. I wont make that mistake again. 175 is a pr though..
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Old 02-03-2011, 05:49 PM   #503
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2-3

superset:
pullups 10,10,8+2
dips 10,10,10

I need a better way to work on my pullups..dips are feeling stronger than ever

ab wheel
kneeling 3 x 10

tough.

superset:
db hammer curls 20# x 10 reps
close grip ez bar bench 65# x 10 reps

did a bunch of sets, played with the grip on cgb with reverse grip and occasionally threw in some skull crushers

0/2
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Old 02-06-2011, 02:08 PM   #504
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2-4

front squat
135# x 1,1
155# x 1,1
165# x 1
175# x 1,1,1,1,1,1,1,1,1,1,1,1,1,1

deadlift
225# x 1
245# x 1
265# x 1,1,1,1,1,1,1,1,1,1

dips
+25# x 3
+35# x 1,1
+45# x 2,2,2,2,2,2,2,2,2,2
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Old 02-07-2011, 05:23 PM   #505
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2-7

front squat
135# x 2
155# x 1
165# x 1
180# x 1,1,1,1,1
last one was awful form so..

175# x 1,1,1,f
too much forward lean on the last rep, lost it into the pins

135# x 1,1,1,1
155# x 1,1,1

focused on making the last two sets perfect, 180 is still a pr, but i'm dissappointed how much harder 180 was today than 175 was on friday, i blame it on having pretty much only alcohol in my system all weekend...an mcdonalds

press
85# x 3,3
95# x 3,3
105# x 1

wanted 3, didnt happen...

95# x 3,3,3,3,3,3,3,3,3,3

i can seemingly press 95# for as many sets of 3 until I get board

rows
95# x 5
135# x 3
155# x 3,3,3,3,3,3,3,3,3,3

switched my grip halfway through, i think I like the supinated grip better, i'll play with these next week
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Old 02-08-2011, 05:17 PM   #506
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2-8

superset:
pullups x 5
dips x 5

For the pullups I started at wide grip, til I had to cheat the last rep or two, then went to regular pull ups, then went to chins. Dips were done slow down and explosive up. I think this time the sets were 2-4-3

superset:
db hammer curls, 20# x 10
db oh ext, 45# x 10

Lots of sets. I didnt count.

Feelin swole
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Old 02-09-2011, 06:02 PM   #507
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2-9

bench
115# x 5
135# x 5
145# x 6,3,3,3,3,3,3,f,1,1,1,1

meh.

weighted chins
25# x 3
35# x 2
45# x 2
50# x 1
25# x 2,2,2,2,2,2,2,2

Did chins because the platform was being used. thats a 5# pr at almost 20# heavier bodyweight
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Old 02-10-2011, 04:45 PM   #508
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2-10

superset:
pullups x 5
dips x 6

same thing as tuesday, wide grip to regular grip to chin grip, back was fried from weighted chins yesterday so the set count was 2-2-2

superset:
cgbench 105# x 5 x 6
curl 65# x 5 x 6

Good workout today. Feeling gooooood
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Old 02-11-2011, 05:03 PM   #509
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2-11

front squats
135# x 1,1,1
155# x 1,1
175# x 1,1,1,1,1,1,1,1,1,1

much better than monday

deadlift
225# x 1
255# x 1
275# x 1,1,1,f,f

fucking frustrating

dips
25# x 3
35# x 3
45# x 3,3,3,3,3,3,3,3,3,3

weighted dips are fun
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Old 02-14-2011, 04:54 PM   #510
Chris H Laing
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2-14

front squats
135# x 3
155# x 2
165# x 1
175# x 1
185# x 1
195# x 1
185# x 1,1,1,1,1,1,1,1

WOOOO, I definitely could have hit 200# or more, but it would have been real ugly

press
85# x 3
95# x 3
105# x 3
110# x 2,2,2,2,2,2,2,f
95# x 3

feeling really strong off the shoulders

weighted pullups
18# x 2
25# x 1,1,1,1,1,1,1,1

I have awful strength at the top of a pullup..

Feeling great today
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