Deadlift, mon 08aug2011

Deadlift (deload): I focused on maximum speed for these lighter weights:

135 x 5, 185 x 5, 225 x 5

Reverse hyperextension: 10 x 3

Good morning: 95 x 8 x 2

next week:

Deadlift: 245 x 5, 280 x 5, 320 x 5+

cardio again

I have begun doing 30 minutes of caffeinated/egcg a couple times a week. I have stalled at about 180 lbs and decided to lean out a little bit before pushing further. Let my metabolism reset and give myself a mental break from trying to constantly eat and drink.

back, sun 07aug2011

wide chin, chin, pull-up: 52 total

rows: 135 x 11, 10, 8 120 x 10

DB row: 65 x 19R/ 18L x 1

scap-Y: 12 x 10, 9, 9, 8

Legs, Friday 05aug2011

deloading:

squats: 135 x 5 x 3

leg press: 390 x 25, 20, 18

ham curl: 80 x 20 x 3

glute machine: 80 x 15 x 2

calf raise: 140 x burnout x 4 (switching feet position)

next:

squats: 175 x 5, 200 x 5, 225 x 5+

leg press:

Arms, Thurs 04aug2011

bicep/tricep alternating exercises x 6 exercises x 3 sets

Deadlift, tues 02aug2011

Deadlift: warm ups, 315 x 4, 335 x 3, 355 x 2
Reverse Hyper: 10, 10, 9, 7

Next week: deloading at around 50%

Deadlift: 145 x 5, 185 x 5, 225 x 5

Reverse Hyper: 10, 10, 10

Back, Sunday 31jul2011 / Chest, Mon 01aug2011

Pulls/chins/wides: 52 total

seated row: 135 x 4 sets

Kroc row: 1 set each arm, 65 lb x 18

scap Y: 12 x 10, 9, 8, 7

Bench: 185 x 6, 205 x 4, 225 x 4

Incline Press: 135 x 10, 8, 7

Cable cross: 50 x 2, 40 x 2 upward

lat raise with 15 lbs for reps

post delt reverse fly