Thursday, October 13, 2011


Chest and tricep workout:

First time leading off with flat bench for a long time. Wasn't to bad and handled the weight ok for the first wave of 531. The rest of the workout was solid and set up the new round well to make gains. Pump was on.

Flat bench: 3 warms, 185/5 205/5 210/5,6
Slight in db press: 2 warms, 95/6,6 drop set
In db fly: 1 warm, 50/11 52/10
Push up: 3 sets to fail
Rope pressdown: 1 warm, 40/8 42/7 drop set
Tricep dips: 4 sets to failure

25 min cardio


Dead and hammy workout:

Again another first in a while with the regular deads. Grip was off a bit and feel, but I am confident I will get back this sooner then later. Great workout and really dig the combo's of these movements. Pure burn of the hams..

Deadlift: 3 warms, 305/5 325/5 345/5,6
Glute ham raise assisted: 4x
Db split squat: 1 warm, 45/8 55/10
Good mornings: 2 warm, 135/10,12
Leg curl: 35/10,15

20 min cardio

Check in weight still holding between 156 and 157 after lower carb days.

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