08302008

Week 10, front (why yes, I have had a few, why do you ask?):

Week 10, left:

Week 10, right:

Again, a little late because of work/laziness. … I’ve got a cowlick on my beard. HOW AWESOME IS THAT.

Thursday, 28 August 2008

Deadlifts:
135 lbs. (61 kg) 3 x 10

Rack pulls:
225 lbs. (102 kg) 3 x 3
275 lbs. (125 kg) 1 x 2
315 lbs. (143 kg) 1 x 1/2, 1 x 1

Pullthroughs:
100 lbs. (45 kg) 3 x 10

Cable station sidebends:
50 lbs. (23 kg) 1 x 10
70 lbs. (32 kg) 1 x 10
100 lbs. (45 kg) 1 x 10

Hyperextensions:
3 x 10

Comments: +5 minutes HIIT biking.

That’s more like it. Also, increasing the range of motion on those pullthroughs (compensating for the limited weight – the stack only goes to 100) very well may have crippled my ass. In the good way, though, not like anal rape.

Wednesday, 27 August 2008

DB bench:
40s (18 kg) 1 x 10
45s (20 kg) 1 x 10
50s (23 kg) 1 x 10

BB bench:
185 lbs. (84 kg) 1 x 2
225 lbs. (102 kg) 5 x 1
135 lbs. (61 kg) 3 x 3

Bent-over row:
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10
155 lbs. (70 kg) 2 x 10

Standing DB shoulder presses:
35s (16 kg) 2 x 10
40s (18 kg) 1 x 8

Lat pulldowns:
150 lbs. (68 kg) 4 x 6

Comments: No cardio, because I was exhausted and fucking hungry.
Jesus, STILL weak? Come on, muscle memory! Maybe I need to start keeping the physical log again. Which I will when I start the Westside stuff. Speaking of, I need to order my stuff if I want it to get here by then.

Monday, 25 August 2008

Cambered-bar squats:
95 lbs. (43 kg) 3 x 10
135 lbs. (61 kg) 1 x 10
185 lbs. (84 kg) 4 x 3

Leg press:
230 lbs. (104 kg) 4 x 10

Standing cable crunches:
100 lbs. (45 kg) 3 x 25

Sidebends:
60 lbs. (27 kg) 1 x 10
65 lbs. (29 kg) 1 x 10
70 lbs. (32 kg) 1 x 10

Comments: +10 minutes HIIT biking. What the hell, is my lower body really THAT weak?

08222008

Week 09 front:

Week 09 left:

Week 09 right:

Thursday, 21 August 2008

Deadlifts:
135 lbs. (61 kg) 3 x 10

Rack pulls:
225 lbs. (102 kg) 1 x 1
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 1 x 1/2, 1 x 1
315 lbs. (145 kg) 1 x 1/2, 1 x 1

Pullthroughs:
100 lbs. (45 kg) 3 x 10

Standing cable crunches:
100 lbs. (45 kg) 3 x 25

Sidebends:
55 lbs. (25 kg) 1 x 10
65 lbs. (29 kg) 1 x 10
70 lbs. (32 kg) 1 x 10

Comments: +5 minutes HIIT biking. Feeling a little stronger than last night, but not much. I need to work on my grip a little for the sidebends. Luckily, the sidebends help to work my grip a little!

Wednesday, 20 August 2008

BB bench:
95 lbs. (43 kg) 3 x 10
135 lbs. (61 kg) 1 x 10
185 lbs. (84 kg) 5 x 3

Bent-over row:
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10
175 lbs. (79 kg) 4 x 6

Standing dumbbell presses:
40s (18 kg) 3 x 6

Lat pulldowns:
130 lbs. (59 kg) 3 x 7

Comments: Bleh. There was some other screwing around with a couple of triceps exercises, but they’re not worth recording. Bleh, I say.

Monday, 18 August 2008

Squats:
95 lbs. (43 kg) 3 x 10
135 lbs. (61 kg) 1 x 10
155 lbs. (70 kg) 1 x 10
175 lbs. (79 kg) 1 x 10
185 lbs. (84 kg) 3 x 6

Leg press:
205 lbs. (93 kg) 3 x 10
205 lbs. (93 kg) 1 x 15, pause 5 x 3

Standing cable crunches:
100 lbs. (45 kg) 3 x 25

Sidebends:
50 lbs. (23 kg) 1 x 10
60 lbs. (27 kg) 1 x 10
70 lbs. (32 kg) 1 x 10

Comments: +10 minutes HIIT biking. I don’t know if I mentioned it, but it looks like we’ll be starting the Westside stuff again September 22. That should be a slap and a tickle.

08162008

I don’t know when this was (anywhere from March 2007 – January 2008), but it’s a prime example of my prior fatassedness, and looking at it kinda makes me sick. Kinda happy, too, from dropping a lot of that, though. Enjoy this little look back in time!

EDIT: For comparison, here’s one taken today (16 August 2008):

08152008

Week 08, front:

Week 08, left:

Week 08, right: