DE Lower 9/17

[Zander1983]

Speed Squats
176 x 2 x 8 sets

Speed Deadlifts
209 x 1 x 4 sets

Power Cleans
132 x 1 x 4 sets

Russian Deadlifts
88 x 10 x 2 sets

Speed Russian Twists
10 x 10/side x 2 sets

Bicycles (fast) x 20/side

Broomstick Twist
Oly bar x 10/side

I really need to start stretching religiously again. The Russian DLs (completely stiff-legged GM) were torture due to a lack of flexibility.

I decided I'd train my abs more dynamically on DE day. Nice and sports specific I hope

DE Upper later today (9/18). Looking forward to it, followed by some sprints/plyos tomorrow...

 

[Mike_Rojas]

I thought you were gone, z

Nice speed workout

 

[Zander1983]

I thought you were gone, z

Nope. We moved back home because moving out during the renovations was more trouble that it was worth, so we're just living around them. I'm pleased

 

[thebrute]

hey, we all need to start somewhere brotha. great workout. tb

 

[Zander1983]

Oh yeah, and I'm up to 187-8 pounds

 

[sinjinsmythe33]

what is a russian deadlift?

 

[Zander1983]

Stiff-legged good morning, a.k.a. the Russian deadlift

A list of hamstring exercises wouldn't be complete without some type of good morning! I prefer the stiff legged version for hamstring development as you can get a fantastic stretch at the same time.

Starting position: Stand upright with the bar on your shoulders like you would at the beginning of a back squat. Use an intermediate grip.

Execution: While keeping the legs straight, bend the trunk forward and bring the hips backward, then get back up.

 

[revexrevex]

Nice job fatty

 

[Zander1983]

Thanks bro. I'll be fatter than you soon.

 

[sinjinsmythe33]

fatty? time to hit the body for life program. may get you the keys to a new vette

 

[Zander1983]

At the moment I'd rather lose a limb than diet. I'm gaining weight like its the easiest thing in the world, so I'm going to keep riding the wave.

 

[revexrevex]

Thanks bro. I'll be fatter than you soon.

Pffft... we will see about that

let me get my chocolate fudge cake out of the fridge