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-Arms and Lats

Pullup Negatives: 4 sets of 8.
Close-Grip Front Lat Pulldowns: 4 sets x 10 reps 105lbs.
Wide-Grip Front Lat Pulldowns: 4 set x 10 reps 80 lbs.

Scott Curls: 4 sets x 12 reps...

Unfortunately it has been almost impossible to run because of all the snow we have gotten lately, and I've been with family so much recently I could hardly lift at all, but I need to start asap. I...

Sorry it isn't very clear, I mean for the next time I do that workout I will go up to that weight.

Havn't been running much lately, because of exams, and playing too much fifa :(

-Arms and Lats

Bent-Arm Barbell Pullover: 3 sets x 10 reps 25 lb dumbbells (REPLACE!)
Close-Grip Front Lat...

Monday:

Bench Press -Pyramid: 100: 14 reps, 120: 10 reps, 140: 6 reps, 170: 4 reps, 190: 2 reps
Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
Flies 4 sets x 10 reps 35 lbs dumbbells
Incline...

I keep forgetting to post.
Saturday:

HIIT Sprints: 4 x 300 M, total time: 3:30, I felt really good about that one.

Saturday:

Bench Press -Pyramid: 100: 14 reps, 120: 10 reps, 140: 6 reps, 170: 4 reps, 190: 2 reps
Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
Flies 4 sets x 10 reps 35 lbs dumbbells ...

Friday:

I ran four miles with my dog, and saw the hobbit, didn't have anyone to spot me, so I'm doing chest/shoulders saturday.

I also ran Hills on wednesday: 4 long hills.

Evening:
-Arms and Lats

Bent-Arm Barbell Pullover: 3 sets x 10 reps 25 lb dumbbells
Close-Grip Front Lat Pulldowns: 4 sets x 10 reps 100lbs. (add 5 lbs.)
Wide-Grip Front Lat Pulldowns: 4 set...

Tuesday:
Plyo's:
Ankle Jumps - 5 Sets: 8, 12, 16, 20, 24 (jump with 8 lb weights)
Drop Jumps - 4 Sets x 6 Reps
Box Jumps - 4 sets x 6 reps
Lateral Box Jumps - 4 sets x 6 reps

HIIT Sprints:...

Bench Press -Pyramid: 100: 14 reps, 120: 10 reps, 140: 6 reps, 170: 4 reps, 190: 2 reps ( got it ;) )
Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
Flies 4 sets x 10 reps 35 lbs dumbbells
Incline...

Ill do plyo's tomorrow, I was really busy with running and christmas shopping.

HIIT Sprints: 6 200M sprints: total time: 3:06

Friday:

Ran 3 miles with the dog in the rain.

Bench Press -Pyramid: 95: 14 reps, 115: 10 reps, 135: 6 reps, 165: 4 reps, 185: 2 reps
Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
Flies 4...

Thursday: I was too sore to do anything today really.

Evening:
-Arms and Lats

Bent-Arm Barbell Pullover: 3 sets x 10 reps 45 lbs. (changed to 25 lb dumbbells)
Close-Grip Front Lat Pulldowns: 3 sets x 10 reps 100lbs. (go up to 4 sets)
Wide-Grip...

Tuesday:

HIIT sprints: 10 100 M sprints: total time: 2:22.50 that was like a 16 second improvement from last time.

That was my birthday weekend, I really didn't get anything done at all, pretty depressing. Oh well.


Bench Press -Pyramid: 95: 14 reps, 115: 12 reps, 135: 10 reps, 165: 4 reps, 185: 2 reps ...

Ran 3 and a half miles with my dog

Bench Press -Pyramid: 95: 14 reps, 115: 12 reps, 135: 10 reps, 165: 4 reps, 185: 2 reps
Dumbbell Bench Press 4 sets x 12 reps 45 lbs.
Flies 4 sets x 10 reps...

I was sick Tuesday, so I missed out on some sprints, but I'll hit it hard today.

Evening:
-Arms and Lats

Bent-Arm Barbell Pullover: 3 sets x 10 reps 45 lbs.
Close-Grip Front Lat Pulldowns:...