Tuesday, November 09, 2010

11/8

Chest and triceps:

Great workout and made some really solid gains. Just felt on today.

Flat db press: 3 warms, 90/5 100/3 110/1,5
In db press: 1 warm, 85/7,8,8 drop set
Flat bar w/chains: 1 warm, 165/10,10,10
Tricep pressdown: 2 warm, s67/8,7 drop st
Bar ext: 1 warm, 55/10 60/9
1 arm rope pressdown: 15/12 12/13

25 min cardio

11/9

Dead and hammy workout:

Strange type of workout today. Went in want to break a single PR for deads, but didnt happen. I went and it 445, but it was tough. The goal was 465, but just didnt bother. As I was taking the weight off, I was well rest. I then went for 2 x plus my body weight. I banged out 18 with 335. I was then spent!!!

Deads: 5 warms, 415/1 445/1 335/18
Leg curl: 2 warms, 60/6 drop st
Wide leg press: 2 warms, 385/10,12
Stiff leg w/chains: 225/10,12,13
Ab work: 4 ss

15 min cardio

Video of 335x18

http://www.youtube.com/watch?v=LmiN8h73a2E

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