Chest

Incline Bench alternating grip
95 X 10
145 X 8
145 X 8 speed
225 X 8
275 X 2
275 X 3

Dips
90lbs around waist X 2 X 8/6

fly's/j-presses
50lb dumbbells X 10/10
35lb dumbbells X 10/10

had to leave early.

Legs

zercher squats
235 X 10
325 X 10
415 X 10
505 X 6

ran out of gas and could not continue without risk of hurting myself. My hamstring got really tight.

single leg deads
70lbs X 3 X 10 each side

single leg squats
bodyweight X 3 X 10 each side

leg curls, leg extensions, adduction, abbduction

abs

Friday Nov 16, 2007 Back/Deads

Did Deads from the 8 inch blocks today

235 X 6
325 X 6
415 X 6
505 X 5
585 X 5
635 X 3
685 X 2
705 X 1

Reverse hamstring raises
3 X 10

pull downs
275 X 2 X 8

pull ups
20

single arm rows
70lb x 2 X 10 each side

abs

Free day

I didn't go to the gym tuesday because we had guests in town, so I did my accessory/free day today.

I ended up doing a full body workout that went like this....

First off everything was no more than 50% of my max for whatever excercise I was doing.

hack squat 180lbs for 50 reps
single leg stiff leg deadlift 70lbs X 50 (this was hard, balance is key)
50 calf raises
50 flat bench presses 2 sets of 25 at 135bs
50 dumbbell shoulder presses 45lb dumbbells for 50 reps
dumbbell curls 30lbs for 50 reps
tricep extensions 30lbs for 50 reps
50 crunches
50 ab wheels (8 sets)


left about to puke. I never do volume like this and it was a nice change. I was physically easy, but neroilogically and mentally it was fairly tough.

Chest Day 2 back from a break

Today went really well and I got 2 PR's on my heavy excercise today I think.

Started off with Decline bench
135 X 12
225 X 26 PR
315 X 8
385 X 3 X 3 PR

Incline 1.75 reps
135 X 8 super slow 8 second rep count
135 X 12 1.75 rep
135 X 12 1.75 rep

Dips
2 sets X 12 reps @ 90lbs + bodyweight

triceps extensions on the smith maching
3 X 7 bodyweight

kickbacks
3 X 8 X 30lbs.

Legs

Well today was my first day back after a week off and after a little warming up, it felt great.

I started with zercher squats and worked up to 485 for 3 singles then moved on to some different kind of work.

I did 100 bodyweight squats
2 minutes of step up work on a knee height box
3 sets of reverse hypers and then abs.

I figured I would only take 1 heavy excercise each day this week, so i don't overtrain, hopefully it works.

BUST!

Well last week was a bust. I think recently with all the PR's I have been getting and the forward progress, I was overtraining a bit. Last monday, I felt a slight pull in my hamstring and then tuesday I felt like crap in general. The rest of the week, I was sick.

I feel better finally, but am now in a general state of fatigue. This is normal for when I don't workout though and should pass quickly enough.

We'll see how this week goes.

Legs

went in to squat today and decided I was going to squat as deep as these old hips would let me.

I did really well until I got up to 315 and then I felt a slight pull in my hamstring, so I stopped and went back down to 225 and did 2 more sets of 6.

After that I just went and stretched, but ended up doing 60 bodyweight squats and doing some medicine ball throws with tiff while I did them.

I figured it would just be best to take it easy today.

Friday Deadlifts

Deadlifts from 8" blocks
Warm up 225 X 10
315 X 8
405 X 7
405 X 7
495 X 7
585 X 4
675 X 2 without wraps (PR)

Back extensions
300 X 15 X 2

Pull-ups
30

abs
did 2 sets of 8 with ab roller (PR)

stretched