02-07-2013  (fd)


DB 1 arm Clean/Press: 90# DB- 3 singles, 100# DB- 7 singles each arm

DB 1 arm Snatches ( full squat): 55# DB- 6 reps, 65# DB- 6 reps, 70# DB- 6 reps, 75# DB- 2x5 each arm

DB Sissy Squats (weight harness): BW- 11 reps, 90# DB- 3x10

BB Clean (then press OH for reps): 155#- 6, 5 reps, 175#- 5 reps, 185#- 2x3

Elevated Cable Rows: 110#- 13, 13, 11, 10 reps .... top 3 hardest row variation, use around half normal weight

Seated Leg Curls (LF): 110#- 21 reps, 150#- 6, 5, 5, 5, 5, 5 reps

Seated Cable Crunch: 84#- 12, 10, 8 reps .... superset with curls

DB Curls: pair of 55# DBs- 3x5

Close grip Pulldowns (UH, pull apart handles): 120#- 8 reps ....... gym closed, got there late

Did some high reps at home later and 90 min walk before the storm (Fri)