JoBu's training journal

[JoBu]

2/20 - Friday

Incline hammer bench - 180X8, 200X5, 5, 6, 6
Dips - 2X12
Pull-ups - 10/9/7/5+3neg/4+4neg
Squats - 225 3X12
DB shoulder press - 35X12, 45X7,8,7,6
Power cleans - 115 3X10
DB rows - 55's 3X10
DB flat bench - 55's 3X10, 9, 8
5X5 Icanian ab crunch - 140lbs

 

[JoBu]

2/21 - Saturday

Cardio kick-boxing 60min

2/22 - Sunday

5-mile trail run - 48min


2/23 - Monday

Back to flat bench today and I'm not happy with the results...back down to 175 for 5X5. Might have had something to do with pull-ups and lat pull-downs being first cause some tool was using the bench and spending more time talking then lifting so I had to keep myself busy till he got done. Great day with the deads!
Pull-ups - 2X10
Lat pull-downs - 90 3X12
Flat bench - 175X5/5/5/5, 155X7
Dips - 12/12/10
Deads - 285X10/9 325X3/1/1/1/1
BB rows - 95X12 105X12/12
Incline DB press - 55X10/10/7
Clean and press - 105X7 95X8/8
Preacher curls - 40X12/9/8
Skull crushers - 40X12/10/10

Overall I feel good and worked right now. Time for a shake and bed