apparently a lame blog

fucked up this workout, will fix it thursday

goblet reverse lunge
2x4x5 @ 45lb

chin up
3x8

standing 1 arm shoulder press
3x10 @ 30lb

decline db bench
10@35lb
2x10@40

1 arm cable row
3x8 @ 45lb

Thursday

left shoulder injury

warm up

deadlift
10@135lb
10@225lb
8@245lb
6@255lb
3@275lb
2@275lb fail

leg press
10@225lb
2x10@315lb

kettle bell hip thrust
10@35lb

abs

Tuesday, Jan 20, 2009

Warm up

6x20m sprints

Squat
10x135lb
8x185lb
6x205lb
4x215lb
2x220lb

Pullup
4x8

Db bench press
3x10x60lb

Db rows
3x10x50lb

Lunges
3x20x50lb

Calf raisers
3x15

abs

Wednesday, Jan 14, 2009

Warm up

6x20m sprints

Deadlift
8x135lb
6x225lb
4x245lb
2x265lb
1x275lb

pullups
8
8
7
6

Hacksquat
3x8x225

db bench
3x10x60lb

db rows
3x10x50lb

abs

Wednesday, Jan 7 2009

Warm up

squat
8x135lb
6x195lb
5x205lb
4x210lb
2x215lb

pullups
8
8
7
7

bench press
10x135lb
6x155lb
4x165lb

bent rows
3x10@80lb

hip abduction
3x12@140

hip adduction
2x12@100

abs and back

pullup hangs

later
4 mile run

Monday, Jan 5, 2009

warm up

deadlift
10x135lb
2x6x225lb
6x235lb
5x245lb (fail)

pullups
7
6
6
5

db single arm bench press
2x10x45lb
10x50lb

machine rows
10x90lb
2x10x100lb
10x120lb

hack squats
10x185lb
2x10x225lb
10x235lb

farmer walks
3x50lb to fail

10 minute run

Friday, January 2, 2009

warm up

squats
8x135
8x185
6x195
4x205

military pullups
7
7
6
5

db incline press
4x8x45lb

db bicep curls
3x10x25lb

leg press
10x135
2x10x225 + 10 calf raisers

upright rows
2x10x45lbs

abs and back

2.5 mile treadmill run at 7minute pace