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Last day of weights before my test. Current bw is 185lb.
Deadlift 3x10 (225lb)
Bench Press 3x10 (200lb)
Lat Pull Downs 3x10 (150lb)
Back Squat 3x10 (250lb)
Dumbell Rows 3x10 each side (80lb)
Tried to keep it light so I didn't risk injury this close in. Now will wait for the bounce back come November 9th.
Shoulders and Traps today:
DB shoulder press: 14 x 65 lbs, 10 x 65 lbs, 10 x 60 lbs
Shrugs: 3x12 (65 lbs) - [URL="http://fitnesswayne.com/2012/09/16/planet-fitness-is-the-worst-gym-in-the-world/"]damn planet fitness for sucking and only having 65 pound dumbbells[/URL]
Handstand Pushups: 2x7
Lat Raises: 12 x 40 lbs, 14 x 35 lbs, 10 x 35 lbs
Front raises: 12 x 30 lbs, 14 x 25 lbs, 12 x 25 lbs
Posterior shoulder flies: 3 sets, forget weight and reps
Front shrugs 10 x 160 lbs
Rear shrugs 10 x 160 lbs
Interval training for 30 minutes on the elliptical runner.
Today was a low weight high rep workout. I try to do these at least once a month to switch it up. Next week is heavy weight low rep.
Did a mixed day of training. Started off running a hard 3 miles from the gym, jumped into some kettlebell work (clean press, squat and press and some two and one are swings), did a set of 20 chin-ups, followed by a set of lying DB presses to failure and a couple of sets of DB curls and Tricep pressdowns just for fun. It was a beautiful fall day and I just felt like breaking free from my routine and went with what I felt like doing for a change.
I love jogging everyday. It gives me time to think, to listen to music and to burn some fats.
20:10 Ellyptical Intervals (elevation 10, resistance 5) 15:00
Negative Rest Sucks.
It is my birthday today. I ate lots of cake so I decided to go for a 1 hour run to burn off some of the calories.
^^^^ Happy B'Day!
Today's workout is the usual routine:
30 close grip pull ups, 60 diamond push-ups, 90 free squats, 24 dips
Worked on front levers, skin the cats & not quite tucked back levers :-)
Barbell Complex 4x5 RDL/Row/Power Clean/Front Squat/Press (95lb load) Supersetted with Barbell Curls 4x10 (60lb)
Three Rounds:'
Push Ups x 20
Incline Sit Ups x 20
Back Extensions x 20
Pull Ups x 10
Dips x 10
Alternating Spilt Squat Lunge x 10 each side
2x40m Sprint
[QUOTE=70in2012;985035]^^^^ Happy B'Day!
Today's workout is the usual routine:
30 close grip pull ups, 60 diamond push-ups, 90 free squats, 24 dips[/QUOTE]
Why all close grip work if you don't mind me asking?
I just walked the dog for a half hour and me and the ole lady had "kids are outa the house time ;)"