#4 - Page 12

Samuel Hughes · 11-06-2010, 11:05 AM

Rest day-

Walked 3-4 miles to GNC and picked up some ALA, thoughts pending in a few days. Try and get some quality stretching in, but mostly just watching football and being lazy.

Samuel Hughes · 11-07-2010, 01:55 PM

Uncle with 3x135 Bear Complex - 8 rounds

5x 4 Plate Prowler Push // Pull // Ab Wheel

4x6 55lb DB Overhead Press // 60lb Pullups - 44 Reps on pullups

5x5 90lb DB Rows // 425lb BB Shrugs // 20lb DB Reverse Fly // 15lb DB Front & Lateral Raises

Samuel Hughes · 11-08-2010, 04:09 PM

30x 125lb Fat Grip Hang Clean // Press
Time: 7:06

6x3, 4x2 140lb Overhead Press // Lat Pull Downs/T-Bar - mostly for a stretch

5x5 255lb Squat

Dads Surgery is tomorrow. Wish him luck.

Samuel Hughes · 11-09-2010, 03:57 PM

10x Empty Prowler Hill Push // 8x/arm 16kg KB Snatch - didn't get a time but this was solid for a speed workout.

4x6 60lb Dips // 65lb Fat Grip Curl and Press - interesting lift, worked on keeping my scapula tight and back

5x10 95lb Close Grip Incline Bench Press // 65lb Fat Grip Overhead Extension // 30lb Incline DB Curl // Wrist Curl - the press was very much useless.

Samuel Hughes · 11-10-2010, 06:16 PM

30x 125lb Fat Grip Hang Clean // Press
Time: >8:00 ... slow

3×8 210lb Front Squat // 190lb Push Press - last set of PP came out as singles

6x3 350lb Deadlift

3x 60lb Death March // 10x 30lb Renegade Row

Pops operations sounds like it went ok. 9.5 hours under the knife. Here's hoping for a good recovery and some long term relief.

Samuel Hughes · 11-11-2010, 05:51 PM

Uncle with 4 Plate Prowler Push // Pull - 8 rds

4x6 425lb BB Shrug // 95lb High Pull

3x8 95lb Seated BTN Press // 15lb DB Fly, 3 sec Hold // Lat Pulldown (stretch) - trying to get my back a little longer, haven't figured it out yet.

Samuel Hughes · 11-12-2010, 05:58 PM

30x 125lb Fat Grip Hang Clean // Press
Time: 7:30

6x3 155lb Reverse Grip Incline Press // 100lb Chins - curl and press has been the best of the reverse grip stuff, but this was ok.

5x5 260lb Squat // 60lb Dips // 150lb Cable Rows - think I'm going to make the rows a staple. Squats were tough, but I made it through.

Samuel Hughes · 11-13-2010, 10:13 PM

Rest, some walking and some vodka

Samuel Hughes · 11-14-2010, 01:55 PM

8x3 135lb Bear Complex - for some reason, these really target my low back, more than deads, cleans, or squats alone.

4x6 85lb Fat Grip Curl and Press // 65lb Dips

4x10 80lb Close Grip Incline Press (using DBs) // 30lb DB Curl // 65lb Fat Grip Overhead Extensions // Wrist Curls

Brian Negrotto · 11-14-2010, 08:46 PM

Good to see you are still hitting it hard, your log is truly inspiring. Thanks for the good wishes you left on my page. I am back in hell (Iraq) now as my wife is doing good, hopefully she will be able to go back to work in a couple of weeks. I have less than a month left to finish this tour up so I am looking at pushing it really hard in the gym till then.
-grotts