Beauty shoulder day, crushed the push press and the 140 reps on incline are super strong! Nice run too
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08-16-2017, 07:20 AM #61
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08-16-2017, 05:32 PM #62
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
It is! You should see my rear delts HNNGGGG!
Haha yeah they are fun! Everything was flowing smooth.
Go for it, it does not take much to confuse me. Hell, ask me what year it is and I will start walking around in circles in woe.
I've got you beat. Two nights ago, I get up in the middle of the night to pee and get a drink of water. I bring the water back to bed, and somehow in my half-asleep stupor, up-end the glass and pour all the water out right in the center of my mattress. I spent the rest of the night clinging to the side of the bed like a groggy monkey so I wasn't sleeping in a puddle. The next morning I had to strip all my sheets off and run them through the dryer, then leave my mattress airing out under a fan. I was REALLY glad there was no foot traffic through the house yesterday, because it totally looked like I had peed the bed. Yes, I am three years old.
Also, in b4 "people who can't handle it, shouldn't drink".
Thanks, a very well rounded day of fitness was had!
Workout coming up...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-18-2017, 06:23 PM #63
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
DL/RUN (Wednesday)
SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: Home gym
BODY WEIGHT: 162
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats
BACK:
DL:
135x8
185x5
*Versa Grips
225x3
*belt
250x3
275x1
290x1
CARDIO:
Running
Distance: 2.5 miles
Time: 25:53
Avg HR:149
Peak HR: 158
*80 degrees and sunny
OTHER PREHAB:
-Stretching 30min
Easy run and short lifting session today, BOOM!
I really thought I posted this Wed, probably got distracted by a puppy.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-18-2017, 06:24 PM #64
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
SQUATS
SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: Home gym
BODY WEIGHT: 162
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats
LEGS:
Squats:
45x12
95x10
135x5
165x3
*belt
200x3
220x3
240x1
250x1
255x1
245x1
OTHER PREHAB:
-Stretching 15min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min
BOOM - SQUATS! Will catch up on journals this weekend. Very busy with work the last couple days, just got done taking care of a bunch of stuff for work a few minutes ago, fun Friday night of prosperity. Yesterday was at work around 12 hrs and fitbit says:
26k steps
3960 calories
I need a couple pizzas, come at me Papa Johns.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-18-2017, 06:49 PM #65
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Dang Ham, and here I was complaining about a long week! 4,000 calories? Do you walk up mountains carrying bricks for a living? That's nuts! Good looking workouts this week. Very strong on deads and then you went ahead and combined it with, what many would arguably say, should be illegal after doing deads... running. Then there is this squat workout, in which you posted some serious numbers and also burned my caloric intake for a day and a half... Way to go! I hope you have a wonderful Friday night! You deserve it!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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08-19-2017, 05:08 PM #66
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
LOL that's a pretty accurate description of my work, srs. I have a small business that does delivery for one of the major shipping companies and I go out and deliver when I have guys on vacation. So yep I'm carrying treadmills and desks up flights of stairs all day. Startling lack of elevators where we're at for some reason.
Hell yeah I like DL and I like running, so that was a fun day. These high calorie burn days are nuts, I go through so many damn groceries. :'( Thank goodness for the grocery store Aldi haha, I can get alllll the meats, eggs, fruits, and veggies!
Last night fell asleep on couch watching Netflix and eating microwave s'mores haha.
Workout coming up...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-19-2017, 05:29 PM #67
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
CHEST/TRI/RUN
SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: Home gym
BODY WEIGHT: 162
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-Cuban Press
-BW squats
CHEST:
Bench Press:
45x12
75x10
105x7
135x3
155x3
170x1
*wrist wraps
180x1
190x1 (vid)
185x1 (vid)
170x4
170x4
160x6
*remove wraps
145x12 jeez that was a marathon set
decent, not as smooth as I'd like
pretty good
Bench Press with BLUE SLINGSHOT:
*wrist wraps
175x6
190x4
200x3 (vid)
Slingshot work was feeling heavy today, which it was, so yeah, makes sense LMAO
TRI:
CGBP:
*wrist wraps
95x10
135x10 wahoo, usually don't get that many
155x5
RC WORK:
Standing Y/T/Ls:
5s for 15, 15, 15
5s for 15, 15, 15
External Band Rotations:
RED x 17
RED x 17
CARDIO:
Running
Distance: 3.0 miles
Time30:43
Avg HR: 148
Peak HR: 157
*easy pace, was only 69 degrees out still got sweaty AF
OTHER PREHAB:
-Stretching 30min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min
Great bp day again! Still putting up the heavy singles and heavy Slingshot. Also very happy to consistently hit 170x4x2 every week, that's probably helping me the most. Slept in this morning because it was pouring rain around 7am. Little known ham-fact, on the weekends I run in the morning although I list it last, cause you know, the weights are the main focus for my log.
I got all my lifting in for the week so looks like tomorrow will be some running and then doing stuff around the house + grilling to make meals for the week.
Ohhhh and August 22nd is ANIMAL gear day! They will have some special gear apparently. There are few things that truly excite me in life, but ANIMAL day is one of em. I wear ANIMAL shirts every single day srs. Still trying to chase down the blue Iconic, missed that one last time. Ah buying ANIMAL gear is better than spending my money on ******* and hookers I suppose.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-20-2017, 08:56 AM #68
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Holy bench workout Batman! That is some serious volume! Great job on the heavy singles. Also, that is particularly impressive to do all of that after a 3 mile run. I always, ALWAYS do my conditioning at the end. I find that it hurts my heavy lifts when I do it first. Mad props on that!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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08-20-2017, 09:15 AM #69
- Join Date: May 2014
- Location: United Kingdom (Great Britain)
- Posts: 7,249
- Rep Power: 55818
Found your new journal hehe now we're old wimmins together
Loved your bench 195 ham sick af
Its interesting youve worked around and created your own DL setup. I did the same with squats got some hybrid type thing going on but its rly helped
I wake up sometimes in a bed of cake crumbs where i sleep-eat cake and somehow only eat half of it and sleep in the rest. Good to know im not alone tho lol
You deloaded with me last time i remember and my meet is 4 weeks so you shouldn't do it any later than thatretired from powerlifting, retired from the misc
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08-21-2017, 04:55 PM #70
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
Thanks! The running gets me up early-ish and out the door on weekends. I come home and eat a 1400calorie "breakfast" srs, watch an episode of Wentworth and then go lift. (BTW Wentworth is the best show in the history of the world, just so ya know, Australian women's prison violent/dramatic/funny show, AWESOME! )
BRB complaining about hip pain and sharing recipes for bran muffins.
Loved your bench 195 ham sick af
Its interesting youve worked around and created your own DL setup. I did the same with squats got some hybrid type thing going on but its rly helped
I wake up sometimes in a bed of cake crumbs where i sleep-eat cake and somehow only eat half of it and sleep in the rest. Good to know im not alone tho lol
You deloaded with me last time i remember and my meet is 4 weeks so you shouldn't do it any later than that
Workouts coming up...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-21-2017, 05:02 PM #71
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
RUN (Sunday)
CARDIO:
Running
Distance: 3.0 miles
Time:30:45
Avg HR: 149
Peak HR: 156
*85 degrees and sunny AF
Sweaty Ham.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-21-2017, 05:04 PM #72
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08-21-2017, 05:14 PM #73
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
BACK/BICEPS
SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: LTF
BODY WEIGHT: 160
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats
BACK:
Pull Ups:
bw x 10
bw x 8
bw x 7
bw x 6
bw x 5
bw x 5
*total of 41
DB Rows:
60s x 10
70s x 9
75s x 6
75s x 6
75s x 5
60s x 12
Lat Pulldown:
100x10
115x10
130x9
145x6
145x5
HS Row:
1pps x 10
2pps x 10
2.5pps x 7
2.5pps x 6
2pps x 10
Face Pulls:
42.5 x 20
50 x 15
57.5 x 11
57.5 x 10
BICEPS:
DB Curls:
35s x 10
30s x 13
30s x 10
OTHER PREHAB:
-Hot tub 10min
-Pool time
-Sauna with rolling 15min
-Stretching 15min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min
Pretty good workout, had to do a couple things in a different order than usual due to equipment being in use. That's fine, it's only an accessory day, it's cool to mix it up a little bit every now and then.
WTF at this supposed solar eclipse. We were supposed to get 82% coverage here. I assumed that meant it would get at least somewhat dark outside at the peak time of said eclipse? Nope, did not see one single interesting thing happen with that at all. Confused as to what all these eclipse watch parties were about, absolutely nothing happened. Hell I couldn't even locate where in the sky the sun was, srs, I was trying to find it to avoid looking at it but I failed pretty hard even finding it. Hmmm...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-22-2017, 05:29 PM #74
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
SHOULDERS/RUN
SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: Home gym
BODY WEIGHT: 160
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-Cuban Press
-BW squats
SHOULDERS:
Push Press:
*wrist wraps
45x8
75x8
100x4
110x2
115x1
110x2
DB Shoulder Press:
35s x 15
40s x 10
45s x 6
40s x 8
DB Incline Press:
40s x 12
50s x 11
55s x 8
Incline BB Bench Press:
45x10
95x10
115x10
135x6
CARDIO:
Running
Distance: 2.5 miles
Time: 27:31
Avg HR: 150
Peak HR: 159
*slowwwww
OTHER PREHAB:
-Stretching 30min
Average wts, nothing special today. Run was hot and slow.
Was talking to my dad about the eclipse, he saw it. He said oh yeah I looked right at it but don't worry I had two pairs of regular sunglasses so I'm sure it was fine. Oh man, him and everyone else out there apparently did exactly what was warned to NOT do lmao. He said he "only" looked for like 5 seconds at a time a few times, said he didn't want to bother getting the special eclipse glasses because it can't be that big of a deal, sigh...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-22-2017, 05:59 PM #75
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Great work the last few days Ham! Sorry for my slackness in here. I'm more of a binge journal reader. Great looking run on Sunday. I was really impressed with your numbers on Back/Biceps and Shoulders. Really reading through I kept thinking to myself, "that's solid! Shoot, those sound like my sets!" I was LOL'ing at the eclipse comments. We had over 90% here and I wasn't that impressed. The lighting outside got somewhat dim, but nowhere near dark. I managed to get a couple of decent photos while my coworker held the eclipse glasses up to my camera lens. That was about the highlight of it for me. I wanted to wear a welding helmet, but don't have one personally and we haven't bought one yet at work. Yeah, staring right at it is not a good idea. My eyes stung a little after using the glasses.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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08-22-2017, 06:25 PM #76
We were driving during this eclipse and heard on the radio that it had come and gone while we were driving. I didn't see a thing. Not sure if that says more about the eclipse or my eyesight and driving.
Your slow runs are equivalent to my fast ones lol Love seeing another journal around here with some running it.365 255 480 in April! ...2019
☻/
/▌
/ \ sm2sm crew (---Squat Moar to Squat Moar---)
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08-22-2017, 06:49 PM #77
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08-23-2017, 02:53 PM #78
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08-23-2017, 05:04 PM #79
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
Oh no worries, same here. I'm always so busy with work during the week I get behind in the logs, then I have a bunch of stuff to do on the weekends and the same thing happens haha. Thanks, workouts have been feeling very solid lately. I was kind of happy I didn't have any big eclipse plans because the more I read about it the more I heard about "fake" eclipse glasses and people using methods that were still dangerous. Eh, I'd rather not risk it TBH. Yeah welding glass would work great, probably the safest way to do it as long as you know your equipment is legit. Been reading on Reddit about a few dumbass people who did chit like use binoculars IN FRONT of their glasses, sigh, people just don't use their brains. :/
Lol I was driving too and was trying to figure out where exactly it was so I could avoid looking at it, never did locate it. Ohio clouds of peace.
Your slow runs are equivalent to my fast ones lol Love seeing another journal around here with some running it.
Thanks! Haha, that sucks, gotta make it up to them with some epic foods now.
Thank you and welcome, good to have ya!
Workout coming up...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-23-2017, 05:05 PM #80
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
SQUATS
SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: Home gym
BODY WEIGHT: 160
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats
LEGS:
Squats:
45x10
95x10
135x5
165x3
*belt
200x3
220x3
240x1
250x1
245x1
245x1
OTHER PREHAB:
-Stretching 30min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min
Das it mane, quick little workout of my honey glazed quads.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-24-2017, 04:00 PM #81
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08-24-2017, 04:17 PM #82
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Serious squat workout Ham! Nice and heavy on those. Shoot, I haven't been that heavy on squats in a while. Excellent work!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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08-24-2017, 05:05 PM #83
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
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08-24-2017, 05:13 PM #84
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
RUN
CARDIO:
Running
Distance: 2.5 miles
Time: 26:25
Avg HR: 145
Peak HR: 154
*64 degrees and a Ham-waddle pace
Wow, I've been running for 8 months straight. (I mean I stop to eat and shower, I'm not so slow it took me 8 months to get 2.5 miles. ) But yeah, Ham of self improvement and doing difficult chit!Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-24-2017, 05:49 PM #85
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08-24-2017, 08:32 PM #86
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08-25-2017, 05:06 PM #87
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
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08-25-2017, 05:16 PM #88
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
DL DAY
SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: Home gym
BODY WEIGHT: 160
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats
BACK:
DL:
135x8
185x5
*Versa Grips
225x3
*belt
250x2
275x1
290x1
OTHER PREHAB:
-Stretching 30min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min
Quick little workout today, worked up to a decent weight. Started watching season 5 of my favorite show Wentworth. WOW it starts off amazing. That is with 100% certainty the best show of all time SRS. Every episode has major things happen with lots of shocking stuff you'd never expect. The acting, the music, the way they film it... it's all genius. That is a DARK show, holy chit, pepper your angus to have your soul crushed many times over. Hamly tears have been shed many times during that show. I've watched the first 4 seasons at least 20 times over too. Sometimes that's all I watch for like 3 months straight. Gonna grab some take out at Five Guys Burgers and watch another episode or two tonight.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-26-2017, 04:26 PM #89
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08-26-2017, 04:47 PM #90
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