by vegan hal » Sat Jan 30, 2010 4:49 pm
this week: did pretty well overall. failed twice this week on BP. but smoked my nemisis OHP. i've adjusted my warm-up reps a bit heavier. still doing initial nXbar, but then i start at 50% instead of 25%. seemed like 25 was sorta useless.
failed on to hit#5 on 1st 5x205 squat on friday, but made up for it on the 2nd hitting 6reps ad then fine afterwards.
the HIIT cardio is pretty killer. i take a few short breaks to catch breath, but i stop my timer so not cheating time.
MON 1/25/10
AM: 25 push-ups
STRENGTH A:
Box Squat: 10xbar, 10x80, 10x120, 2x5x155, 5x5x195
Bench Press: 10xbar, 10x70, 10x90, 2x5x115, 5x140, 3Fx140, 3Fx140, 2Fx140, 2Fx140, 5x135, 3x135, 2x135
Barbell Row: 10xbar, 10x60, 10x75, 2x5x90, 5x5x105
Dips: 5x5x(bw+10)
Rev Crunch: 3 x 12
DB Arnolds: 5x5x25
TUE 1/26/10
CARDIO:
HIIT Rope+Sprints: 15min
Med. Ball: various
WED 1/27/10
AM: 25 push-ups
STRENGTH B:
Box Squat: 10xbar, 10x120, 10x145, 5x175, 5x5x200
Overhead Press: 10xbar, 10x70, 2x5x80, 5x90, 5x5x100
Dead Lift: 10xbar, 10x110, 2x5x135, 2x5x155, 2x5x175
Heavy Shrug: 10xbar, 10x110, 2x5x135, 2x5x155, 2x5x175
Pull Ups: 3x5xbw
Chin Ups: 2x5xbw
Prone Br: 3 x 30sec x bw
DB Pullovers: 2x5x15, 5x5x25
Skull Crushers: 2x5x5, 2x5x10, 2x5x15, 2x5x20, 5x5x25
THU 1/28/10
CARDIO:
HIIT Rope+Sprints: 15min
Med. Ball: various
FRI 1/29/10
AM: 25 push-ups
STRENGTH A:
Box Squat: 10xbar, 10x125, 10x145, 5x175, 4Fx205, 6x205, 3x5x205,
Bench Press: 10xbar, 10x90, 10x110, 2x5x125, 5x140, 4Fx140, 4Fx140, 3Fx140, 2Fx140, 4Fx135, 3x135
Barbell Row: 10xbar, 10x80, 10x90, 2x5x100, 5x5x110
Dips: 5x5x(bw+10)
Rev Crunch: 3 x 12
DB Arnolds: 5x5x25
---**WEEKEND REST**---