Wish granted

AKIRA · 03-05-2007, 10:43 AM

Ham Dominant

Active Stretched

Warm ups..
Bridge w/feet on ball (30 sec holds)
Bridge w/foot on ball, the other elevated (20 sec holds)
Crunches w/legs on ball
Inchworms
Single-leg RDL

Romanian Deadlift
The bar for 8 reps
95lbs for 8 reps
135lbs for 6 reps
155lbs for 6 reps
195lbs for 3 sets, 8 reps (no straps)

Sumo Style Leg Press (new machine, legs were less vertical)
2 plates on each side for 8 reps
4 plates + 25lbs on each side for 3 sets, 12 reps

Reverse Hyperextensions
BW for 3 sets, 15 reps

***all 2/1/1 tempo, 2 min RI***

Calf Press
1 plate on each side for 10 reps
2 plates + 25lbs on each side for 2 sets, 10 reps (60 sec RI)

Static Stretched

Deadlifts felt good. Some fatigue, but GOOD fatigue.

Speaking of fatigue, I got my ass kicked on the leg press. The machine I used is from FreeMotion and is a lot more simple looking than the Hammer Strength's. I didnt think I was going to get the 12 on the last set, I was aiming for 10.

Reverses were better today. I think it was cuz my hams were friend by the time I got to these.

Not much else to report.

Bakerboy · 03-05-2007, 10:53 AM

Good stuff. How's the back?

AKIRA · 03-05-2007, 12:50 PM

Holding up nicely. Once again, no advil needed and its been 4 hours since I lifted.

Back pain aside, since my injury, my balance on my right leg has been terrible. When doing single leg BW RDLs, my right leg cant stay upright as well as my left.

During warm ups today, I did a 10 rep set on each leg. My left leg never had to use my right leg's support, but my right leg needed my left leg to touch the ground 3 times.

I am thinking of incorporating more balance work in the warm up days cuz this is just shitty.

Other than that, some numbness still hasnt gone away and when I clench my right foot sometimes, it stiffens up badly. No sciatic though.

So its still a long on-going healing process. These lil problems that remain have driven me from ATG squats completley for now. I even thought about just doing light stuff or wearing a belt, but forget it. Not just yet.

AKIRA · 03-06-2007, 12:26 PM

Upper Horizontal

Active Stretched

Warm ups..
Bird Dogs on ball w/holds
Crunches on ball w/5 lil crunches in each crunch
Balanced on Half Ball
Walk out on Stability ball
Arm Circles

Incline DB Press
50lb DBs for 8 reps
70lb DBs for 8 reps
110lb DBs for 3 sets, 8 reps (2-3 min RI)

Spider Rows
1 plate for 8 reps
2 plates for 8 reps
3 plates + 25lbs for 2 sets, 8 reps
same thing for 1 set, 6 reps (failed; used straps on last 2 sets; 2-3min RI)

Close Grip Bench Press
190lbs for 2 sets, 12 reps
same shit for 8 reps?? (failed; 2 min RI)

Hammer Rows
1 plate + 25lbs on each side for 3 sets, 12 reps (2 min RI)

Skull Crushers
96lbs for 2 sets, 12, 10 (hmm, failed again; 90 sec RI)

EZ Bar Curls
66lbs for 12 reps (shoulder width grip)
66lbs for 12 reps (chest width grip)

Static Stretched

Some pushes seemed hard than pulls. Spider Rows was too heavy. Shouldve only added a 10.

Hammer Strength Row was way too light. Jesus.

I dont know what happened to my close grip benches.

Skullcrushers were boring. Curls were AWESOME! I could hardly hold my bent legs during the stretches!

ReproMan · 03-06-2007, 01:42 PM

Nice.

AKIRA · 03-06-2007, 04:01 PM

**Gazhole** · 03-07-2007, 12:51 AM

Good Inclines! Especially that last set \m/

AKIRA · 03-07-2007, 09:56 AM

I am really steamed about my CG Bench. I used to do 245lbs! Where the fuck ?

And to think...I stopped doing Arm Days, then this happens. Bench DID go up, but I thought if anything, my triceps would keep that kind of strength instead of losing it...maybe ill bring this up in Training.

AKIRA · 03-09-2007, 06:24 PM

Quad Dominant

Active Stretched

Warm ups..
Static Supermans
Static Planks on Stability Ball
Crunches on ball (layed farther back; feet closer together)
Stationary 15lb DB Lunges

Stepping DB Lunges
40lb DBs for 3 sets, 16 steps (8 on each leg)

Unilateral Leg Press
4 plates on each side for 3 sets, 12 reps

Leg Press (feet close together)
1 plate + 25lbs on each side for 15 reps
2 plates on each side for 2 sets, 15 reps

***ALL HAD 2 MIN RI***

Calf Extensions
170lbs for 12 reps
190lbs for 12 reps (90 sec RI)

Static Stretched

Well I thought the Lunges were easy at first, but I ended up panting.

Same story after the Unilateral Presses, but burns were occurring.

Nothing else..

AKIRA · 03-10-2007, 09:13 AM

Upper Vertical

No stretches or warm ups

Well, there was no time.

Standing Overhead BB Press
The bar for 2 sets, 12 reps
65lbs for 2 sets, 10 reps
85lbs for 9 reps
115lbs for 9 reps
145lbs for 3 sets, 9 reps

Wide Lat Pull Downs
27.5lbs for 12 reps
42.5lbs for 10 reps
60lbs for 9 reps
90lbs for 3 sets, 9 reps

Standing Overhead Alternating DB Press
45lb DBs for 3 sets, 12 reps

Weighted Chin Ups
25lbs for 2 sets, 12 reps
same weight for 6 reps

***ALL HAD 2:30 RI***

Hise Shrugs
225lbs for 2 sets, 12 reps (90 sec RI)

DB Shrugs
100lb DBs for 12 reps
same weight for 7 reps, grip gave out, fired out 5 more (90 sec RI)

Ok, some improvements all over the place. Overhead BB Press went up, Lat Pulls stayed the same (i still hate these), DB Presses went up, Chin ups...I think are about the same.

I threw in shrugs, cuz my traps arent big anymore(?)

Oh yeah, only thing I am on now is CEE and sometimes Herbal Burn. I tried an EndoRush drink today.

Though this time I didnt guzzle it...

I just made it to work on time.

ReproMan · 03-10-2007, 11:17 AM

Just watched Sin City for the first time this morning, pretty badass. I saw your avatar too. That chick has the BEST tits.

AKIRA · 03-10-2007, 02:00 PM

"Shes a dike, but God knows why."

Malley · 03-11-2007, 09:25 AM

Maybe you couldve gotten a warmup in and cut doen the ri's.......haha. Nice workouts!

AKIRA · 03-11-2007, 10:14 AM

Oh fuck that, I was already pretty winded!

I did kinda warm up though...a more classic warm up.

Malley · 03-11-2007, 10:16 AM

I know the feeling. Fuckin out of shape aerobically. Laziness did me in this winter!

AKIRA · 03-11-2007, 10:57 AM

I am pretty bad. Ever since I started to train for mass, I eliminated cardio. Now I get out of breath over nothing. The only aerobic activity I do is my training

and throwing my yellow lab around when I get home.

ReproMan · 03-12-2007, 12:16 PM

Quote:

Originally Posted by AKIRA

"Shes a dike, but God knows why."

Amen to that.

AKIRA · 03-13-2007, 09:42 AM

Ham Dominant

Active Stretched

Warm ups..
Bird Dogs
Isometric Bird Dogs
Leg Raises
Isometric planks w/extended opposing arm and leg
BW Single Legged RDLs

Single Legged RDLs
10lb DBs for 10 reps each leg
15lb DBs for 10 reps each leg
30lb DBs for 3 sets, 8 reps

Stiff Legged Deads
135lbs for 20 reps
135lbs for 20 reps (had to rack after the 11th rep, rested for 8 sec, finished)

Sumo Style Leg Press (drop set)
4 plates for 15 reps
3 plates for 6 reps
2 plates for 10 reps
1 plate(s) for 10 reps (all plates listed are for EACH side)

Again...
4 plates for 15 reps
3 plates for 10 reps
2 plates for 6 reps
1 plate(s) for 10 reps

Calf Extensions (rest pauses)
170lbs for 16 reps, rested for 15 sec, 7 reps, rested for 15 sec, 6 reps
170lbs for 10 reps, rested for 15 sec, 5 reps, rested for 15 sec, 5 reps

Stretched...god knows I needed it.

Single Legged Deads dont belong here. Sorry Baker and/or fUnc, but I am not good at this yet. I was weebling and wobbling. I am thinking of a deconditioning week with nothing but single leg shit to increase balance.

My grip was ACHING on deadlifts. Ugh! My back felt tense here too. In fact, it felt tense from the Single legged RDLs. It might had been from poor form.

The leg press was done with a partner. After he noticed I was taking over his leg press to do some pyramids, he wanted to get competitive.

Needless to say, we BOTH lost! Oh the burn, jesus christ!

Calf extensions were almost the same story. Not as much burn, but my strength deteriorated.

ReproMan · 03-13-2007, 10:07 AM

Silkk the Shocker...

I fucking hate Single Leg DL's, because you have to do twice as many reps!!

**Gazhole** · 03-13-2007, 12:01 PM

Quote:

Originally Posted by ReproMan

Silkk the Shocker...

I fucking hate Single Leg DL's, because you have to do twice as many reps!!

i was thinking exactly the same thing.

AKIRA · 03-14-2007, 08:20 AM

Upper Horizontal

Active Stretched

Warm ups...
Twisting Crunches on ball
Crunches w/legs on ball
45 sec Floor Planks
Arm Circles
20lb Cable Crossovers
25lb Cable Crossovers

Cable Crossovers
30lbs on each side for 3 sets, 10 reps
~supersetted with~
Flat DB Press
70lb DBs for 3 sets, 10 reps

Bent Over Revser Flies
25lb DBs for 3 sets, 10 reps
~supersetted with~
Hammer Strength Rows
2 plates on each side for 3 sets, 10 reps

Hammer Strength Chest Press (drop sets consisting of 25lb plates, not 45s)
4 plates for 10 reps
3 plates for 6 reps
2 plates for 7 reps
1 plate(s) for 8 reps

Cable Rows (drop sets)
120lbs for 12 reps
100lbs for 10 reps
85lbs for 9 reps
70lbs for 9 reps

Overhead Extensions w/weighted EZ bar
90lbs for 12 reps, rest paused, 5 reps

Wide Grip weighted EZ bar curls on stand up preacher
60lbs for 12 reps, rest paused, 6 reps

Overhead Extensions w/weighted EZ bar
80lbs for 15 reps, rest paused, 6 reps

Narrow Grip weighted EZ bar curls on stand up preacher
60lbs for 10 reps, rest paused, 6 reps

Ok wow. Today was..wow.

ReproMan · 03-14-2007, 09:15 AM

Nice, a little pre-exhausting of the chest there, I like that.

FYI, the cereal is pretty tasty actually.

Malley · 03-15-2007, 10:31 PM

Nice upper workout there, but I absolutly hate the preexhaustion method, just never liked it.

ReproMan · 03-16-2007, 08:13 AM

Quote:

Originally Posted by Double D

Nice upper workout there, but I absolutly hate the preexhaustion method, just never liked it.

I'm not a huge fan either, but it sounds like a good idea for shock week.

03-05-2007, 10:43 AM	#631
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Back to Rep Range Ham Dominant Active Stretched Warm ups.. Bridge w/feet on ball (30 sec holds) Bridge w/foot on ball, the other elevated (20 sec holds) Crunches w/legs on ball Inchworms Single-leg RDL Romanian Deadlift The bar for 8 reps 95lbs for 8 reps 135lbs for 6 reps 155lbs for 6 reps 195lbs for 3 sets, 8 reps (no straps) Sumo Style Leg Press (new machine, legs were less vertical) 2 plates on each side for 8 reps 4 plates + 25lbs on each side for 3 sets, 12 reps Reverse Hyperextensions BW for 3 sets, 15 reps *all 2/1/1 tempo, 2 min RI* Calf Press 1 plate on each side for 10 reps 2 plates + 25lbs on each side for 2 sets, 10 reps (60 sec RI) Static Stretched Deadlifts felt good. Some fatigue, but GOOD fatigue. Speaking of fatigue, I got my ass kicked on the leg press. The machine I used is from FreeMotion and is a lot more simple looking than the Hammer Strength's. I didnt think I was going to get the 12 on the last set, I was aiming for 10. Reverses were better today. I think it was cuz my hams were friend by the time I got to these. Not much else to report.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-05-2007, 10:53 AM	#632
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Good stuff. How's the back?
	No strength within, no respect without - Kasmiri Proverb

03-05-2007, 12:50 PM	#633
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Holding up nicely. Once again, no advil needed and its been 4 hours since I lifted. Back pain aside, since my injury, my balance on my right leg has been terrible. When doing single leg BW RDLs, my right leg cant stay upright as well as my left. During warm ups today, I did a 10 rep set on each leg. My left leg never had to use my right leg's support, but my right leg needed my left leg to touch the ground 3 times. I am thinking of incorporating more balance work in the warm up days cuz this is just shitty. Other than that, some numbness still hasnt gone away and when I clench my right foot sometimes, it stiffens up badly. No sciatic though. So its still a long on-going healing process. These lil problems that remain have driven me from ATG squats completley for now. I even thought about just doing light stuff or wearing a belt, but forget it. Not just yet.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-06-2007, 12:26 PM	#634
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Rep it Nigger Upper Horizontal Active Stretched Warm ups.. Bird Dogs on ball w/holds Crunches on ball w/5 lil crunches in each crunch Balanced on Half Ball Walk out on Stability ball Arm Circles Incline DB Press 50lb DBs for 8 reps 70lb DBs for 8 reps 110lb DBs for 3 sets, 8 reps (2-3 min RI) Spider Rows 1 plate for 8 reps 2 plates for 8 reps 3 plates + 25lbs for 2 sets, 8 reps same thing for 1 set, 6 reps (failed; used straps on last 2 sets; 2-3min RI) Close Grip Bench Press 190lbs for 2 sets, 12 reps same shit for 8 reps?? (failed; 2 min RI) Hammer Rows 1 plate + 25lbs on each side for 3 sets, 12 reps (2 min RI) Skull Crushers 96lbs for 2 sets, 12, 10 (hmm, failed again; 90 sec RI) EZ Bar Curls 66lbs for 12 reps (shoulder width grip) 66lbs for 12 reps (chest width grip) Static Stretched Some pushes seemed hard than pulls. Spider Rows was too heavy. Shouldve only added a 10. Hammer Strength Row was way too light. Jesus. I dont know what happened to my close grip benches. Skullcrushers were boring. Curls were AWESOME! I could hardly hold my bent legs during the stretches!
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-06-2007, 04:01 PM	#636
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-06-2007, 01:42 PM	#635
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 7,001	Nice.

03-07-2007, 09:56 AM	#638
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	I am really steamed about my CG Bench. I used to do 245lbs! Where the fuck ? And to think...I stopped doing Arm Days, then this happens. Bench DID go up, but I thought if anything, my triceps would keep that kind of strength instead of losing it...maybe ill bring this up in Training.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-09-2007, 06:24 PM	#639
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Quad Dominant Active Stretched Warm ups.. Static Supermans Static Planks on Stability Ball Crunches on ball (layed farther back; feet closer together) Stationary 15lb DB Lunges Stepping DB Lunges 40lb DBs for 3 sets, 16 steps (8 on each leg) Unilateral Leg Press 4 plates on each side for 3 sets, 12 reps Leg Press (feet close together) 1 plate + 25lbs on each side for 15 reps 2 plates on each side for 2 sets, 15 reps *ALL HAD 2 MIN RI* Calf Extensions 170lbs for 12 reps 190lbs for 12 reps (90 sec RI) Static Stretched Well I thought the Lunges were easy at first, but I ended up panting. Same story after the Unilateral Presses, but burns were occurring. Nothing else..
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-10-2007, 09:13 AM	#640
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Upper Vertical No stretches or warm ups Well, there was no time. Standing Overhead BB Press The bar for 2 sets, 12 reps 65lbs for 2 sets, 10 reps 85lbs for 9 reps 115lbs for 9 reps 145lbs for 3 sets, 9 reps Wide Lat Pull Downs 27.5lbs for 12 reps 42.5lbs for 10 reps 60lbs for 9 reps 90lbs for 3 sets, 9 reps Standing Overhead Alternating DB Press 45lb DBs for 3 sets, 12 reps Weighted Chin Ups 25lbs for 2 sets, 12 reps same weight for 6 reps *ALL HAD 2:30 RI* Hise Shrugs 225lbs for 2 sets, 12 reps (90 sec RI) DB Shrugs 100lb DBs for 12 reps same weight for 7 reps, grip gave out, fired out 5 more (90 sec RI) Ok, some improvements all over the place. Overhead BB Press went up, Lat Pulls stayed the same (i still hate these), DB Presses went up, Chin ups...I think are about the same. I threw in shrugs, cuz my traps arent big anymore(?) Oh yeah, only thing I am on now is CEE and sometimes Herbal Burn. I tried an EndoRush drink today. Though this time I didnt guzzle it... I just made it to work on time.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-10-2007, 11:17 AM	#641
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 7,001	Just watched Sin City for the first time this morning, pretty badass. I saw your avatar too. That chick has the BEST tits.

03-10-2007, 02:00 PM	#642
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	"Shes a dike, but God knows why."
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-11-2007, 09:25 AM	#643
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Maybe you couldve gotten a warmup in and cut doen the ri's.......haha. Nice workouts!
	www.crossfit.com

03-11-2007, 10:14 AM	#644
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Oh fuck that, I was already pretty winded! I did kinda warm up though...a more classic warm up.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-11-2007, 10:16 AM	#645
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I know the feeling. Fuckin out of shape aerobically. Laziness did me in this winter!
	www.crossfit.com

03-11-2007, 10:57 AM	#646
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	I am pretty bad. Ever since I started to train for mass, I eliminated cardio. Now I get out of breath over nothing. The only aerobic activity I do is my training and throwing my yellow lab around when I get home.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-13-2007, 09:42 AM	#648
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Silk the Shocker! Ham Dominant Active Stretched Warm ups.. Bird Dogs Isometric Bird Dogs Leg Raises Isometric planks w/extended opposing arm and leg BW Single Legged RDLs Single Legged RDLs 10lb DBs for 10 reps each leg 15lb DBs for 10 reps each leg 30lb DBs for 3 sets, 8 reps Stiff Legged Deads 135lbs for 20 reps 135lbs for 20 reps (had to rack after the 11th rep, rested for 8 sec, finished) Sumo Style Leg Press (drop set) 4 plates for 15 reps 3 plates for 6 reps 2 plates for 10 reps 1 plate(s) for 10 reps (all plates listed are for EACH side) Again... 4 plates for 15 reps 3 plates for 10 reps 2 plates for 6 reps 1 plate(s) for 10 reps Calf Extensions (rest pauses) 170lbs for 16 reps, rested for 15 sec, 7 reps, rested for 15 sec, 6 reps 170lbs for 10 reps, rested for 15 sec, 5 reps, rested for 15 sec, 5 reps Stretched...god knows I needed it. Single Legged Deads dont belong here. Sorry Baker and/or fUnc, but I am not good at this yet. I was weebling and wobbling. I am thinking of a deconditioning week with nothing but single leg shit to increase balance. My grip was ACHING on deadlifts. Ugh! My back felt tense here too. In fact, it felt tense from the Single legged RDLs. It might had been from poor form. The leg press was done with a partner. After he noticed I was taking over his leg press to do some pyramids, he wanted to get competitive. Needless to say, we BOTH lost! Oh the burn, jesus christ! Calf extensions were almost the same story. Not as much burn, but my strength deteriorated.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-13-2007, 10:07 AM	#649
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 7,001	Silkk the Shocker... I fucking hate Single Leg DL's, because you have to do twice as many reps!!

03-14-2007, 08:20 AM	#651
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Shock my bitch up! Upper Horizontal Active Stretched Warm ups... Twisting Crunches on ball Crunches w/legs on ball 45 sec Floor Planks Arm Circles 20lb Cable Crossovers 25lb Cable Crossovers Cable Crossovers 30lbs on each side for 3 sets, 10 reps ~supersetted with~ Flat DB Press 70lb DBs for 3 sets, 10 reps Bent Over Revser Flies 25lb DBs for 3 sets, 10 reps ~supersetted with~ Hammer Strength Rows 2 plates on each side for 3 sets, 10 reps Hammer Strength Chest Press (drop sets consisting of 25lb plates, not 45s) 4 plates for 10 reps 3 plates for 6 reps 2 plates for 7 reps 1 plate(s) for 8 reps Cable Rows (drop sets) 120lbs for 12 reps 100lbs for 10 reps 85lbs for 9 reps 70lbs for 9 reps Overhead Extensions w/weighted EZ bar 90lbs for 12 reps, rest paused, 5 reps Wide Grip weighted EZ bar curls on stand up preacher 60lbs for 12 reps, rest paused, 6 reps Overhead Extensions w/weighted EZ bar 80lbs for 15 reps, rest paused, 6 reps Narrow Grip weighted EZ bar curls on stand up preacher 60lbs for 10 reps, rest paused, 6 reps Ok wow. Today was..wow.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-14-2007, 09:15 AM	#652
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 7,001	Nice, a little pre-exhausting of the chest there, I like that. FYI, the cereal is pretty tasty actually.

03-15-2007, 10:31 PM	#653
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Nice upper workout there, but I absolutly hate the preexhaustion method, just never liked it.
	www.crossfit.com