Welcome to my Log

[SouthernLord]

Today

LAT PULLDOWN

1x20 120lbs
1x15 140lbs
1x10 150lbs
1x7+2 170lbs
1x12 130lbs

ONE ARM MACHINE ROW

1x20 90lbs
1x15 115lbs
1x10 160lbs
1x10 185lbs each arm, I really had to use straps here fried my hands and forearms already
1x12 135lbs

Rippetoe shrugs

1x5 135lbs
1x5 225lbs
1x5 315lbs straps
1x7 315lbs straps

Scott machine curl

1x20 2plates
1x15 3 plates
1x10 4 plates
1x10 5plates
1x12 3 1/2 plates.

BB CURL

3x10 55lbs

Shrugs from the hang with a little hip drive?

These are my favorite

 

[SaiBoT]

Shrugs from the hang with a little hip drive?

These are my favorite

Did use hip drive but I reset from the pins, my first real BB shrugs in years, next week more weight, then when I get good I will do from the hang.

 

[SaiBoT]

04/26/09

SQUATS

1x5 111lbs
1x5 177lbs
1x5 243lbs
1x5 263lbs
1x7 227lbs

SLED PULL facing the sled

3x31lap 135lbs

After doing sleds even my glutes were pumped up

 

[SaiBoT]

TODAY

AM CARDIO HIIT

5min warm-up
2min at level 1
40secs at level 6
2min at level 2
40secs at resistance 7
2min at level 2
40secs at resistance 7
2min at level 2
40secs at resistance 7
2min at level 2
50secs at resistance 7
5 minutes cool down

SIT-UPS

5x12

Went cautious on this because I'm not used to do cardio, let alone HIIT. Plus had clen and t3 prior to it. Will come back later for hitting chest!

 

[SaiBoT]

TODAY

BENCH PRESS

1x5 115lbs
1x5 135lbs
1x5 155lbs
1x5 175lbs
1x4 195lbs
1x8 165lbs

Inclined DB

1x10 45s
1x9 65s
1x6 75s

Seated declined cable

5x10 110lbs

DIPS

1x10
1x6
1x8

Bent over rope tris press

1x12 70lbs
1x12 80lbs
4x12 90lbs

Sick pumps on chest and tris

 

[SaiBoT]

04/28/09

FRONT SQUATS light-day

1x5 empty bar
1x5 65lbs
1x5 85lbs crossed arms from here
1x5 105lbs
1x5 135lbs

Gotta work my wrists and condition my delts and stuff for these, full depth not a problem here. I may post a vid one of this days for form check. Had client so didn't do anything else.

 

[SaiBoT]

Today

BENCH

1x5 115lbs
1x5 135lbs
1x5 155lbs
1x5 175lbs
1x5 195lbs
1x8 165lbs

SQUATS medium day

1x5 135lbs
1x5 185lbs
1x5 235lbs
1x3 255lbs
1x3 275lbs
1x10 225lbs

Some bis work

Fuck the allergies are killing me wanted to have a longer workout, but I was with headaches, hot-cold and couldn't breath right! Still I met my goals for squats and bench for this workout.

 

[ExtraMile]

I thought you were gonna do some more core work now bro?

 

[SaiBoT]

I thought you were gonna do some more core work now bro?

Yeah me too hopefully tomorrow I'll feel better!

 

[NBAfan#21]

Sorry if you mentionned it somewhere but i was just wondering what was your 1 rep max for bench press, squat and deadlift when you started compared to now