Friday, May 7, 2010

M/E SQUAT/DL

WARM UP WALK (3/8)
DYNAMIC STRETCH

SQUAT
bar x 6
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
425 x 1
435 x 1
445 x 1

KEYSTONE DEADS
315 x 3
455 x 4
455 x 3
455 x 3

45* BACK RAISE
50 x 3 x 5(reps)

SWISS BALL AB ROLLOUTS
3 x 10

DYNAMIC STRETCHING

Felt really good today. A little bit of a pump, but some blue heat fixed it for the most part. My confidence is soaring right now.

Mens Sana in Corpore Sano

Thursday, May 6, 2010

R/E BENCH PRESS

WARM UP WALK (1/4)
DYNAMIC STRETCHING

CG BENCH PRESS (MACHINE)
3 x 10

FACE PULLS (LIGHT)
3 x 10

CG LAT PULLDOWN (LIGHT)
4 x 10

SHOULDER PREHAB
2 x 10

My joints hurt from Monday, so I took it easy. Got a little sweat going and got the blood flowing... that's about it!

Mens Sana in Corpore Sano

Tuesday, May 4, 2010

R/E SQUAT/DL

WARM UP WALK (1/4)
DYNAMIC STRETCHING (a lot)

ROMANIAN DEAD LIFT
(work sets)
275 x 3 x 10

PULL THROUGHS
3 x 10

SWISS BALL ABS
3 x 10

TERMINAL KNEE EXTENSIONS
3 x 10

MORE STRETCHING

Got a back pump tonight and a bit of pain in full lordotic flexion. Gonna work on warming up more and BEING CONSISTENT ON THE STRETCHING!

Mens Sana in Corpore Sano

Monday, May 3, 2010

M/E BENCH PRESS

BENCH PRESS
bar x 10
95 x 5
185 x 5
225 x 5
245 x 3
275 x 3
315 x 2
330 x 2
335 x 2
335 x 2
335 x 2

CSR
4 x 5 heavy

LAT PULLDOWNS
4 x 5 heavy

DUMBBELL INCLINE PRESS
80 lbs x 4 x 5

A lot of volume tonight, but I felt pretty good. It feels awesome to get this much work in!
Looking forward to rep effort lower tomorrow... gonna smoke some hamstrings!

Mens Sana in Corpore Sano