[h7jb7sg1e]

Thu - 1.31.08...45 minutes
BW Stairs 42 floors
BW + 140 Stairs 14 floors

grueling, but doable, no discomfort on ankles this time

[h7jb7sg1e]

1 week complete rest

Friday - 1.8.08...75 minutes
Bench Press - index on ring
135- 8x
155- 5x
225 - 3x
225 - 3x
225 - 3x

Squat - pinkys on ring, high bar
135 - 8x
225 - 5x
315 - 3x
315 - 3x stumble on 2nd rep, pushed from toes
315 - 3x

Power Cleans - pinks on rings
225 - singles
1x - hook grip
1x - hook grip
1x - hook grip
1x - hook grip
0x - thumb over, standard
0x - "
0x - "

PC + Press
135 - 1x + 5x
135 - 1x + 5x
135 - 1x + 5x

EDIT:
Standing DB Alternating Curls
50 - 6 each
50 - 5 each
50 - 5 each

Machine Rear Fly Delt (light external rotator work)
80 - 8x

EDIT: (above) Power Cleans not Clean & Press

[h7jb7sg1e]

Weekend complete rest

Mon...2.11.08...60 minutes
BW @ 195, % Fat 15.6%

Circuit Training, sort of, light stetching at end of each round
Pull-up + Dip + Incline Sit-up
Round 1
BW - 8x / BW - 16x / BW - 15x
Round 2
+25 - 3x / +135 - 0x / BW - 15x
Round 3
+25 - 3x / +90 - 5x / BW - 15x
Round 4
+25 - 3x / +135 - 2x / BW - 15x
Round 5
+25 - 3x / +135 - 2x / BW - 15x
Round 6
+25 - 3x / +135 - 2x / BW - 15x
Round 7
+25 - 3x / +135 - 2x / BW - 15x
Round 8
+25 - 3x / +135 - 2x / BW - 15x


west 59 rec center, crappy pull-up/dip station, going to Chelsea for pullups/dips from now on
doing weighted stairs later tonight

[h7jb7sg1e]

Mon - 2.11,08...45 minutes
BW Stairs 42 floors (20 minutes)
BW + 140 Stairs 16 floors (10 minutes)

[h7jb7sg1e]

Tue - 2.12.08...45 minutes

Recumbent Bike
Level 8, 100 - 120 RPM, 5 minutes
what was supposed to be a cardio day turned into this

Lat Pulldown to Chest
70 - 8x
85 - 8x
100 - 8x
120 - 8x
140 - 8x

Hyperextension
BW + 10 - 8x
BW + 10 - 8x

Power Cleans
5x - 135
3x - 185
3x - 185
3x - 185
3x - 185
^^^ done as singles with 5 - 10 seconds reset between reps

[h7jb7sg1e]

Question: Anyone have any technique tips for going over 140 lbs, for decline sit-ups I use dumbbells and its uncomfortable on my wrists on the top portion

[h7jb7sg1e]

Wed - 2.13.08... 75 minutes... talking to guy at gym
5 minutes jog to gym
Barbell warm-up @ 45 lb
Overhead Press
135 - 5x
145 - 4x
145 - 3x
145 - 3x
145 - 3x
145 - 3x
145 - 3x
145 - 3x
145 - 3x

Front Squat *lord of dance grip
135 - 3x
155 - 3x
175 - 3x I did this for 8 reps on 1-28-08
185 - 3x new territory
195 - 3x
205 - 3x
215 - 3x
225 - 3x 3-Rep PR, I had more in the tank but decided to back off

^^^3 minutes rest between sets

[h7jb7sg1e]

2.15.08...Friday...1:40


Barbell Warm-up

Power Cleans w/o chalk
115 - 5x (35s)
185 - 3x (35s)
205 - 3x (45s)
205 - 3x (45s)
205 - 0x (45s)
205 - 3x (45s) switch to hook grip

Front Squats
135 - 5x
185 - 3x
225 - 3x
235 - 3x
245 - 3x
255 - 1x NEW 1-RM

Bench Press
135 - 8x
185 - 5x
235 - 3x
235 - 3x
235 - 3x

Standing Hammer Curls
55 ea. - 8x 8-RM PR
55 ea. - 6x
55 ea. - 4x

Thoughts: Today's workout went much longer than expected. There is a guy at the rec center who is 180 something who is pulling just over 600 (deadlift/sumo/straps/chalk/belt) at my gym. Good stuff. 1-RM testing, next week OHP and PowerClean & Front Squat, two weeks squat, bench press, deadlift, three weeks dip, pull-up, incline sit-up.

[Zerocrew1984]

why were you doing river dance grip?

nice PR's!

[h7jb7sg1e]

thanks, as has been said here over and over do compound moves and your whole body will get bigger, including the arms, *flexes gunz*

not enough flexibility in the wrists for clean grip on front squats