DEAD LIFT
pressed for time, limited warmup/stretching
DEAD LIFT
160 x 5
275 x 5
285 x 5
335 x 3
395 x 3
415 x 3
ABS
1 x 18
1 x 18
1 x 15
1 x 12
45* EXTENSIONS
20 x 3 x 6
RDL
225 x 3 x 5
Felt fine. Nice to have no pain 2 weeks in a row.
Mens Sana in Corpore Sano
Brofessor Arm Wrestling
4/13/10
Tuesday, April 13, 2010
M/E BENCH PRESS
was already sweating when I got there
ARM SWINGS
BENCH PRESS
bar x 10
95 x 5
185 x 5
245 x 5
295 x 3
335 x 1
330 x 1
330 x 1
CHEST SUPPORTED ROW
3 x 4
LAT PULLDOWN
3 x 5
SWISS BALL ABS
3 x 8
Then I quit... I need a deload week.
Mens Sana in Corpore Sano
was already sweating when I got there
ARM SWINGS
BENCH PRESS
bar x 10
95 x 5
185 x 5
245 x 5
295 x 3
335 x 1
330 x 1
330 x 1
CHEST SUPPORTED ROW
3 x 4
LAT PULLDOWN
3 x 5
SWISS BALL ABS
3 x 8
Then I quit... I need a deload week.
Mens Sana in Corpore Sano
4/12/10
Sunday, April 12, 2010
SQUAT
WARM UP WALK
HIP MOBILITY
SQUAT
bar x 5
165 x 5
205 x 5
245 x 5
300 x 5
330 x 5
340 x 5
350 x 5
45* EXTENSIONS
+15 x 3 x 10
SINGLE LEG SQUATS
20 x 3 x 8
RDL
205 x 3 x 5
I felt awesome. I had no lower back pain at all and only a slight pump for about 30 minutes. I was rushed tonight, so that may have been part of the reason for the pump.
Mens Sana in Corpore Sano
WARM UP WALK
HIP MOBILITY
SQUAT
bar x 5
165 x 5
205 x 5
245 x 5
300 x 5
330 x 5
340 x 5
350 x 5
45* EXTENSIONS
+15 x 3 x 10
SINGLE LEG SQUATS
20 x 3 x 8
RDL
205 x 3 x 5
I felt awesome. I had no lower back pain at all and only a slight pump for about 30 minutes. I was rushed tonight, so that may have been part of the reason for the pump.
Mens Sana in Corpore Sano
4/9/10
Friday, April 9, 2010
M/E BENCH PRESS
ARM SWINGS
135 x 5
185 x 5
225 x 5
275 x 3
325 x 2
325 x 2
325 x 2
INCLINE DUMBBELL PRESS
4 x 5
LAT PULLDOWN
3 x 5
CSR
3 x 5
That was tiring.
Mens Sana in Corpore Sano
ARM SWINGS
135 x 5
185 x 5
225 x 5
275 x 3
325 x 2
325 x 2
325 x 2
INCLINE DUMBBELL PRESS
4 x 5
LAT PULLDOWN
3 x 5
CSR
3 x 5
That was tiring.
Mens Sana in Corpore Sano
Thursday, April 8, 2010
DEAD LIFT
WARM UP WALK
HIP MOBILITY
DEAD LIFT
155 x 5
275 x 5
275 x 5
330 x 3
390 x 3
410 x 3
ABS
4 x 15
45* EXTENSIONS
20 x 3 x 8
RDL
205 x 3 x 5
No pain, no tightness.... Woke up the next day with a bit of residual pain in the low back... that's it!
Mens Sana in Corpore Sano
WARM UP WALK
HIP MOBILITY
DEAD LIFT
155 x 5
275 x 5
275 x 5
330 x 3
390 x 3
410 x 3
ABS
4 x 15
45* EXTENSIONS
20 x 3 x 8
RDL
205 x 3 x 5
No pain, no tightness.... Woke up the next day with a bit of residual pain in the low back... that's it!
Mens Sana in Corpore Sano
4/5/10
Monday, April 5, 2010
SQUAT & ME BENCH
HIP MOBILITY
WARM UP WALK
SQUAT
bar x 5
165 x 5
205 x 5
245 x 5
45* EXTENSIONS
BW+15 x 3 x 8
1 LEG BOX SQUATS
BW+15 x 3 x 8
RDL
185 x 3 x 5
BENCH PRESS
bar x 10
135 x 5
185 x 5
245 x 3
275 x 3
315 x 2
315 x 2
315 x 2
Just a wee bit of tightness in the low back on the squats. I failed to finish them because I had to go get my glasses fixed... lame, I know.
Mens Sana in Corpore Sano
HIP MOBILITY
WARM UP WALK
SQUAT
bar x 5
165 x 5
205 x 5
245 x 5
45* EXTENSIONS
BW+15 x 3 x 8
1 LEG BOX SQUATS
BW+15 x 3 x 8
RDL
185 x 3 x 5
BENCH PRESS
bar x 10
135 x 5
185 x 5
245 x 3
275 x 3
315 x 2
315 x 2
315 x 2
Just a wee bit of tightness in the low back on the squats. I failed to finish them because I had to go get my glasses fixed... lame, I know.
Mens Sana in Corpore Sano
4/3/10
Friday, April 2, 2010
ME BENCH PRESS
WARM UP WALK
BENCH PRESS
bar x a lot
135 x 5
185 x 5
245 x 3
275 x 3
315 x 1
325 x 1
CSR
4 x 3
LAT PULLDOWN
4 x 3
INCLINE DUMBBELL PRESS
4 x 5
ROLLING TRICEP EXTENSIONS
3 x 5
BICEP CURLS
3 x 8
Mens Sana in Corpore Sano
WARM UP WALK
BENCH PRESS
bar x a lot
135 x 5
185 x 5
245 x 3
275 x 3
315 x 1
325 x 1
CSR
4 x 3
LAT PULLDOWN
4 x 3
INCLINE DUMBBELL PRESS
4 x 5
ROLLING TRICEP EXTENSIONS
3 x 5
BICEP CURLS
3 x 8
Mens Sana in Corpore Sano
4/2/10
Thursday, April 1, 2010
DEAD LIFT
WARM UP WALK
HIP MOBILITY
DEAD LIFT
150 x 5
265 x 5
275 x 5
325 x 3
385 x 3
405 x 3
ABS
4 x 12
45* Ext.
BW+15 x 3 x 8
RDL
180 x 3 x 5
Pain was centered in the low back, right hip flexors and right hip joint. It was mild compared to last week.
Mens Sana in Corpore Sano
WARM UP WALK
HIP MOBILITY
DEAD LIFT
150 x 5
265 x 5
275 x 5
325 x 3
385 x 3
405 x 3
ABS
4 x 12
45* Ext.
BW+15 x 3 x 8
RDL
180 x 3 x 5
Pain was centered in the low back, right hip flexors and right hip joint. It was mild compared to last week.
Mens Sana in Corpore Sano
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