shiznit2169

Wednesday

A: Front Squat: 175/4x5 - RI = 60s

B: Dips: bw+25/4x5 - RI = 60s

C: Seated 1-arm Row: Stack #12(out of 16)/4x5 - RI = 60s (both arms)

D: Deadlift: 205/3x8 - RI = 45s

E: DB Bench: 60/3x8 - RI = 45s

My Journal

shiznit2169

Friday

A: Squat: 205/6x4 - RI = 60s

B: Chinups: bw+15/6x4 - RI = 60s

C: Seated DB Press: 60/6x4

D: RDL: 155/3x10 - RI = 45s

E: Pulldowns: 120/3x8 - RI = 45s

My Journal

shiznit2169

Monday

A: DB Bench: 85/6x4 - RI = 60s

B: 1-arm DB Row: 65/6x4 - RI = 60s (each arm)

C: Front Squat: 135/4x6 - RI = 30s

D: Hang Power Clean: 115/2x4, 135/3x3 - RI = 30s

Really frustrated today. I had to work later than usual today which means late to the gym which means OVERCROWDED. Seriously, the gym i am lifting at for the summer is horrible. There are only 3 benches, 2 squat racks (most kids do curls), no belt with a chain, and full of egotistical skinny wannabes roaming around the floor checking themselves out and talking on the phone.

I don't know how you guys can workout at night. The earlier, the better since there is nobody there in the morning. The timing and consistency of my routine today was just so off because i had to wait for these fools to finish.

My Journal

shiznit2169

Wednesday

A1: RDL: 185/6x4 - RI = 60s
A2: Pullups: bw/3x10 - RI = 60s

B: Pulldowns: 120/6x4 - RI = 60s

C: OH Press: 105/4x4 - RI = 45s

D: Squat: 155/3x5 (3 second pause in the hole) - RI = 45s

My Journal

shiznit2169

Friday

A: Squat: 205/3x4 - RI = 60s

B1: Dips: bw/4x6 (tempo: 3-2-1) - RI = 60s
B2: CG Seated Row: 120/4x6 - RI = 60s

C: Deadlift: 225/3x6 - RI = 60s

D: Yates Row: 135/3x10 - RI = 60s

E: DB Bench: 50/2x12 - RI = 45s

My Journal

shiznit2169

Monday

A1: Leg Press: 495/2x4, 455/2x4 - RI = 60s
A2: Pullups: bw/4x6 (3 second hold at top on last rep for each set) - RI = 60s

B: Seated DB Press: 50/4x4 - RI = 60s

C: Lat Pulldown: 120/3x10 (tempo: 3-2-1) - RI = 30s

D: 1-arm DB snatch: 30/1x4, 40/1x4, 50/1x4 (each arm for all sets) - RI = 60s

E: Face Pulls: 100/1x12

My Journal

shiznit2169

Wednesday

A: Deadlift: 305/4x3 - RI = 60s

B: Incline DB Press: 60/4x4 - RI = 60s

C: CG Seated Row: 100/3x12 - RI = 45s

D: DB Flyes: 30/1x12, 35/1x12 - RI = 30s

E: Bent over BB Row: 155/4x6 - RI = 60s

Skipped out on Front Squats. Legs were too sore from last workout.

My Journal

shiznit2169

Monday

A: RDL: 205/4x4 - RI = 60s

B: DB Bench: 70/3x6 - RI = 60s

C: Leg Press: 315/3x10 - RI = 60s

D: Chinups: 3x8 - RI = 60s

E: DB Curls: 30/1x8, 25/1x8 - RI = 30s

Didn't workout last Friday, was in Ocean City for the weekend on a mini-vacation with some friends.

Couldn't do as much as i wanted today due to bad sunburns on shoulders and upper back.

My Journal

shiznit2169

Wednesday

A: Squat: 185/4x4 - RI = 60s

Didn't go too heavy. Shoulders are still sun burnt.

B: CG Seated Row: 130/4x6 - RI = 60s

C: Clean & Jerk: 95/2x4, 115/2x4, 135/4x2 - RI = 60s

D: Yates Row: 135/3x10 - RI = 30s

E: Dips: bw/3x6 - RI = 30s

My Journal

shiznit2169

Friday

A: Squats: 155/3x8 - RI = 45s

B: Pullups: bw+10/3x5, bw/1x5 - RI = 60s

C: Seated DB Press: 60/3x5 - RI = 60s

D: BB RDL: 175/4x6 - RI = 60s

E: Pulldowns: 130/2x8 (tempo: 5-2-1) - RI = 45s

F: 1-arm DB Snatch: 35/1x4, 45/1x4 (each arm) - RI = 30s

My Journal