CHEST & TRICEPS
11:35am-12:30pm Bench
45x20
135x10
185x8 240x6
255x6
275x11 Rep PR! I hit 11 reps with 255 last week
Incline BB Press 135x10
185x5
225x5
245x5
255x5 I was really happy with this weight. I haven't done BB incline presses in a while and this may be a PR
SUPERSET Flat DB Press
Weight per DB obviously. Directly into pushups 100x10
100x9
100x8 Pushups 10 reps
7 reps
6 reps I was laughing at myself for not even being able to do 10 pushups. I think this might be one of the bext chest days I have had in a long time
Dips
Grips in 10 reps
9 reps
Grips out 2 reps
Chest said F uck You! Just another example of how beat up my chest was
Skulls 85x10
105x9
105x8
105x7 +15 CGBP
I added in 15 close grip presses at the end as a burnout
Cable Kickbacks
On the seated Row station. These were a great finisher 10x10
10x10
10x10
BONUS ACTIVITY
So today I was pretty beat my legs were pretty tight from Deads yesterday and I really wanted to just chill. Erica taught a class and my plan was to take the kids to the park and just lounge. Well Erica took Hank's seat with her on accident so I couldn't drive there. I had already told Eva that we were going though. Erica also had the double stroller. So thinking I was clever I told Eva we would just walk there, knowing for sure she had no chance of walking the 2 miles to the park. I loaded Hank up in his little backpack thing and we set off on our walk.
Much to my surprise not only did Eva make it the whole way, but she ran around like a maniac once we got to the park. She never even complained once on the whole walk. That kid is going to be an athlete. She is a beast.
CARDIO
11:35-12:35pm Treadmill
60 minutes
797 calories burned
3.58 miles I started doing this in the cardio theater and planned on 30 minutes. Die Hard 4 or whatever its called had me hooked so I doubled up
STRETCHING
15-20 minutes general stretching
SUPPLEMENTS AM ERGOSHRED - 2 caps Intra-Wall Building
Beast Aminolytes - 1 packet Post-Wall Building AFTERMATH - 1 packet PM ERGOSHRED - 2 caps
CARDIO WARM UP
11:35-11:55am Track Stalk
This is a great way to get focused for some good squatting! About a mile
LEGS
11:55am-12:50pm
SQUAT
45x15
135x10
185x5
225x5
275x5 300x6
320x6
345x8 Rep PR! From the video I can see I am still leaning forward a little. I really need to work on that
SLDL 135x10
185x10
225x10
275x10
275x10
275x10 I haven't done these in a while and I am feeling them today
Leg Press (Feet High)(PWO) 360x12
450x12
540x12
630x12
630x12
SUPERSET
No real rest periods here besides the time it takes to hobble from one machine to the other TechnoGym Leg Extension 100x15
100x15
100x15
100x15 Technogym Leg Curl 100x15
100x15
100x15
100x15
Seated Calf Raise (PWO) 110x12
110x12
110x12
STRETCHING Precor Stretch Trainer - 1 circuits of 10 deep breaths per stretch Posterior Stretch Machine - 10 deep breaths per leg at 60,65 & 70 degrees Strive Split Machine - 30 secs @90,95, & 100 degrees After 6 months they finally fixed this thing
SUPPLEMENTS AM ERGOSHRED - 2 caps Pre-Workout ERGOPUMP - 2 scoops Intra-Workout
Beast Aminolytes - 1 packet I think I am going to have to order some of this! Post-Workout AFTERMATH - 1 packet PM ERGOSHRED - 2 caps
Great work on the legs and big rep PR....I can just imagine the hamstrings were on fire after the SLDL.
Yeah, after seeing your vid, I know I am leaning forward too much. I also think I need to focus more on my stretching.
Whether you think you can or think you can't you're right. - Henry Ford
that would be at 5pm. For me ErgoShred is solid in the PM and I can still sleep. You want me to try to get you some samples out?
I will take them. My standard protocol use to be at ~5:30 before morning cardio and ~1:00 PM after lunch settled. I am always open to trying something new.
Regarding the squats, I don't think your forward lean is really bad at all. I have found that my femur length makes it almost impossible to keep my balance on a low bar squat without almost folding in half. Your body is going to want to center the bar over your feet to keep your balance. When you perform a powerlifting style squat and push your hips back, you will lean forward more. An olympic squat has more forward knee travel, so the bar is centered with less forward lean. I think your form looks fine overall.
Strongman Training Log: http://forum.bodybuilding.com/showthread.php?t=138026593
GIANT SET
I did these 1 Arm at a time and burned through all 3 lifts before hitting the other side Rear Delt Cable Raise 7.5x10
10x10
10x10
10x10 Side Delt Cable Raise 7.5x10
10x10
10x10
10x10 Front Delt Cable Raise 7.5x10
10x10
10x10
10x8
One Arm Smith Shrugs (PWO) (Ghetto Handle Rigs) 90x10
90x10
90x10
90x10
90x9
ALTERNATING BURNOUT
I would do a set of Skulls, a set of Curls then a mini 2 breath break and do it again each set I had one less rep to try for... Skulls 90x10
90x9
90x8
90x7
90x6
90x5
90x4
90x3
90x2
90x1 EZ Bar Curl 70x10
70x9
70x8
70x7
70x6
70x5
70x4
70x3
70x2
70x1
Funny Pic
I took a pic in my new Ergo Shirt for my Avi and Eva joined in on the posedown
EXTRA ACTIVITIES
The project this weekend was giving Erica a break and handling the kids all weekend. It was rough but worth it
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<-------Small legs/arms/back shoulders, but a fat gut.....
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