Friday, March 27, 2009

26 March 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Deadlift Warm-Up
-BW Good-Mornings X 20
-Bar Good-Mornings X 20
-BW Squats X 20
-Bar Squats X 20

Deadlifts (Conventional Stance)
-135 X 15
-225 X 10
-315 X 5
-425 X 3
-425 X 3
-425 X 3
-425 X 3
-425 X 3

Pull-Ups (Hammer Grip)
-15
-11
-7

Wide-Grip Pull-Downs
-150 X 18
-150 X 18
-150 X 14

Leg-Raises
-3 X Failure

Crunches
-3 X Failure

Oblique Crunches (L/R)
- 3 X Failure

Gripper Update - I've been trying to TNS my CoC#2.5 recently. I'm getting closer everyday! I'm going to give it a go tonight with some chalk and see where I am. I'll try to capture the remaining gap in an effort to measure my progress. Starting out, I was about 3/8 - 1/2" out.

Goody

1 comment:

Zeek said...

Haha, I forgot to tell you, I see chalk on the squat rack all the time now. And for the grippers, try some metal music, seriously.