Get Awesome!!! oly and gymnastic log

[Chris H Laing]

11-2

press
110# x 1,2,3,1,2,3,1,2,3

pullups
+30# x 1,2,3,1,2,3,1,2,3

bench
135# x 8,8,8
rows
95# x 8,8,8

[Chris H Laing]

11-18

after getting hit with bronchitis, pneumonia, and the flu all at the same time, I'm finally feeling good enough to get back to lifting. starting out light though..

press
95# x 1,2,3,1,2,3,1,2,3

front squat
135# x 1,2,3,1,2,3,1,2,3

ghd raises
2 x 8

surgs
315# x 6 x 3

db bench
45s x 3 x 8
oadb row
65 x 3 x 8ea

[Chris H Laing]

11-21

push press
115# x 1,2,3,1,2,3,1,2,3

front squat
145# x 1,2,3,1,2,3

kb swings
50# x 2 x 10

chins
bw x 1,2,3,1,2,3,1,2,3
chest to bar

bench
135# x 5
rows
95# x 8

Bodyweight is down 10 pounds in the last two weeks thanks to my sicknesses and it is definitely reflected in my lifts. Ima try to bring em up slowly over the next month along with my bw.

[Chris H Laing]

11-23

bench
145# x 1,2,3,1,2,3,1,2,3

deadlift
245# x 1,2,3

press
65# x 8,8,8
pullups
bw x 8,8,8

[Chris H Laing]

11-24

db arms

band arms

ab wheel

[Chris H Laing]

11-25

press
100# x 1,2,3,1,2,3,1,2

front squat
145# x 1,2,3

surgs
315# x 3,3,3,3,3,3

had to cut it short today

[Chris H Laing]

11-28

push press
120# x 1,2,3,1,2,3,1,2,3

front squat
145# x 1,2,3,1,2,3,1,2,3

db stdl
50s x 2 x 10

chins
+5# x 1,2,3,1,2,3,1,2,3

______


11-29

ez bar arms

cable arms

raquet ball 20 min

_____


11-30

bench
150# x 1,2,3,1,2,3

deadlift
255# x 1,2,3

back ext
2x15

db press
30s x 2 x 10
pullups
2x8

flyess

[Chris H Laing]

12-5

press
75# x 5,5,5

bench
135# x 5
145# x 4
150# x 3
155# x 2
165# x 1,1,1

surgs
135# x 10
155# x 10
175# x 10
185# x 10 - straps

pushdowns
4x20

flyess
2x20
2x15

[Chris H Laing]

12-7

squat
135# x 5
165# x 4
185# x 3
195# x 2
205# x 1
215# x 1
225# x 1

machine squat
90# x 10
110# x 10
130# x 10
140# x 10

walking lunges
2x20

[Chris H Laing]

12-9

rdl
185# x 5,5,5

pulldown
4x15

back ext
3x15

curls
3x15

calves
2x20