20 may 2009

Gold's Gym - St. Cloud, FL

Age 36
185
15%
5'7"

B

Fr. Squat: 45x3 / 135x3 / 165x1 /180x1

185: 3/3/3/3/3

Not sure why this was a problem today. I really struggled. Possible reasons include: nutrition is not as good as it usually is while i am on the road - sleep has been lacking.

OHP: 45x5 / 95x5 / 115x1

120: 3/3/3/3/3

Rack Pull: a little above the knees - I could not set it up to knee level.

155: 1x5

Chin ups:
7/4/4/3/2.5

Prones:

60/30/45

Forgot my bag in the other room so I got up in the middle of my second 60 sec set.

Finished up the day with 45 minutes on the treadmill - running.

Myoplex smoothie with bananas and strawberries.

123

14 May 2009

Age 36
5'7"
185
15% BF

A

Front Squat: 45x3 / 135x3 / 165x2 / 175x2

185: 5/4/4/4/4

Bench: 45x10 / 135x2 / 170x1

175: 5/5/5/5/2

IR: (2 minute rest intervals)

10/10/10/7/6

Push ups: +45lbs

6/6/6

Sit ups +10lbs

10/10/5

Post smoothie

11 May 2009

Age 36
184.4
15% BF
5'7"

Workout B

Front Squats: 45x3 / 135x2 / 165x1 / 175x1

180: 5x5

Getting heave again, nice!

OHP: 45x4 / 95x3

115: 5x5
Nailed them.

Rack Pulls: (At the knee)

145: 1x5
Like these better since I built my makeshift stand

Chin ups:
7/6/5/4/5

Prone Bridges:

60sec x 3

Sipped my patented Broccoli-Berry Smoothie during and had some left over for a nice post workout meal.

For dinner we had chicken tacos.

09 May 2009

Wow, 3 days completed this week, it has been a while!

Age 36
5'7"
185
15% BF

"A"

Front SQ: 45x3 / 135x3 / 165x2

175 5x5

Bench: 45x10 / 135x3 / 165x2

170: 5x5

Inv. Row:

10/10/10/8/8

Push ups:

15/15/15/10

Decline situps:

10/10/6

Post WO Broccoli-Berry Smoothie!

7 May 2009

Age 36
5'7"
183
15%

"B"

F.S: 45x3 / 135x3 / 160x2

170: 5/5/5/5/5

OHP: 45x4 / 95x3

115: 5/5/5/4.5/4

Pulls:

5/4/4/4/4

Prones:

60sec/60/60

Whew!

5 May 2009

36
5'7"
15%
185

Front Sq: 45x3 / 135x5 /

165: 5x5

Bench: 45x10 / 135x3 / 165x1

170: 3x5

I.Row:

10/10/8/7/6.5

Push Ups:

15/15/15/10

Inclined sits:

6/6/6/2

Post WO smoothie!