|
Post by gable on Jun 9, 2008 19:25:34 GMT -5
06/09/2008 - 1815
Squats - 135 x5 185 x3 205 x3 225 x3 235 x3 245 x2 255 x1 260 x1 - pr
Front squat - 135 x5 135 x5 135 x5 135 x4
Ran out of gas quickly, most likley from not sleeping thanks to the sunburn I got on friday. The squats felt awesome. FORM was on, strength was there.
Very pleased about that.
|
|
|
Post by gable on Jun 10, 2008 18:24:36 GMT -5
06/10/2008 - 1800
Circuit - I did the following as close together as possible, about 15-30 secons break between
Wide grip pullups - bw x4/x2/x2 -- very wide grip.. hanging leg raises - bw x8/x7/x7 hanging knee raises - bw x12/ x11/x 11
--- Barbell shrugs - 295 x12 295 x12 295 x12
Nice "off day" workout.. still tired.. I slept almost nothing all weekend. Last night I slept well, and am lookig to keep up the early to bed r outine.
|
|
|
Post by gable on Jun 11, 2008 21:40:46 GMT -5
06/11/2008 - 2030 -
Flat bench press - 45 x10 95 x15 135 x5 155 x1 165 x1 175 x1 185 x1 195 x1 205 x1 210 x1 215 x1 225 x1 230 x1 235 x1 - pr 240 - miss
Close grip bench press - 135 x5 155 x5 175 x5 185 x5
H rolls - 15s x8 15s x8
My buddy Carl came over to help me 1rm on bench, the pr was very nice.
|
|
|
Post by gable on Jun 12, 2008 19:16:42 GMT -5
06/12/2008 - 1745 -
barbell curls - 45 x15 95 x5 95 x5 95 x5 95 x5 95 x4
Chest supported barbell rows - 225 x6 225 x6 225 x6 225 x6
hanging knee raises - bw x14 bw x14
Nice "off day" workout..
Taking the girls to Kobe Steak House for Tepanake tonight to celebrate Fathers Day.
EDIT - GOOD GOD I ate too much.. shrimp, steak, rice, veggies, salad, and about 6 gallons of water.. I love that place but I always eat too much.. the girls got to "catch" pieces of shrimp in the mouths.. the dude cooking throws pieces to everyone and they caught it.. so much fun..
|
|
|
Post by gable on Jun 14, 2008 10:48:19 GMT -5
06/14/2008 - AM -
Cardio - medium paced walk with the dog, 45 min.
Going for a max deadlift later today, resting up until then.
|
|
|
Post by gable on Jun 14, 2008 14:44:49 GMT -5
06/14/2008 - PM - 1340 -
Deadlifts - 225 x5 275 x3 295 x3 315 x3 335 x2 345 x2 -pr 365 x1- PR!!!
Rack pulls - 315 x3 315 x3 315 x3 315 x3 315 x3
Hanging Knee Raises - bw x18 bw x18
I am SUPER stoked about the DL PR... it felt good, and I really think I could have done 370, but did not want to push it too much. the knee raises about killed me..
|
|
|
Post by gable on Jun 16, 2008 19:41:35 GMT -5
06/16/2008 - 1845 -
Squats - 135 x5 185 x5 205 x3 225 x2 225 x2 225 x3 225 x3
Front Squats - 135 x7 135 x7 185 x3 185 x2
Walking lunges - 45 x12 45 x10
Front squats got hard the last set. lunges were REALLY hard... good start to the week.
|
|
|
Post by Boris on Jun 17, 2008 16:17:52 GMT -5
Two days after your big DLs, it doesn't surprise me that some things are going to be a little slow. Nice work!
|
|
|
Post by gable on Jun 18, 2008 16:03:23 GMT -5
Yeah, I expected the squats to suffer a bit. The front squats are really giving me fits.. It may just be that I need to keep at em to get the practice of doing them correctly.
Everything else is really moving along nicely. I'm very happy with my progress so far.
|
|
|
Post by gable on Jun 18, 2008 19:17:25 GMT -5
06/18/2008 - 1545 -
Bench Press - 45 x20 135 x5 185 x3 205 x3 - x7 sets
Close grip bench press - 185 x5 - x7 sets
Military presses - 45 x10 95 x5 - x5 sets
H Rolls - 15's x12 15's x12
MIlitarys are hard, but I'm glad I added them in.
|
|
|
Post by gable on Jun 20, 2008 20:56:59 GMT -5
06/20/2008 - 1935 -
Deadlifts - 135 x10 225 x5 225 x5 295 x3 315 x2 315 x2 315 x2
Rack Pulls - 225 x5 295 x5 315 x3 335 x3 355 x3 375 x2 385 x2 390 x1 - PR
Felt good, 390 felt very heavy in my hands, but it was awesome to pull it.
|
|
|
Post by Boris on Jun 21, 2008 8:34:29 GMT -5
Stringing together some great workouts Gable. That break you had a couple weeks ago(?) seems to be paying off.
|
|
|
Post by gable on Jun 21, 2008 9:03:51 GMT -5
Yes it is. I think I am going to try to work in a "light" week once every 6-8 weeks.
I could have done more last night, but I really wanted to save as much as possible for Monday's Squats....
|
|
|
Post by gable on Jun 23, 2008 19:05:21 GMT -5
06/23/2008 - 1745 -
Squat - 135 x5 185 x5 205 x3 225 x3 245 x3 265 x3 275 x1 285 x1 295 x1 300 x1 - PR
Hanging knee raises - bw x16 bw x14
Felt good.. I think I am going to work on GM's and add those in.. I wanted to take it easy here as the 40lb PR was HUGE, and I didnt want to push myself too much.
|
|
|
Post by Boris on Jun 23, 2008 23:01:17 GMT -5
Wow... Nice Work! Good idea to dial it back a little and then ramp it up again at a later time.
|
|