Macros !
Friday, August 31st, 20071857 calories
136g protein (30%)
120g carbs (25%)
85g fat (41%)
Archive for August, 2007
#4, Cycle 1 (Olympic Lifts)
Friday, August 31st, 2007Front Squat *new exercise* (clean grip)
45×5x3, 85×3x3
Romanian Deadlifts *new exercise*
155×5x2 - PR !, 185×3x3 - PR !
Barbell Shrugs
185×6x1, 225×6x1, 275×4x1, 300×2x1 - PR !
Hang Clean *new exercise*
45×3x3, 65×2x3 - PR !
Push Press
80×3x3
Power Curls *new exercise* (deloaded on the floor @ each rep)
65×5x3 - PR !
#3, Cycle 1 (Plyo/Conditioning)
Thursday, August 30th, 2007Box Jumps (5 blocks)
BWx10×3 - PR !
Box March (high) (5 blocks)
BWx20×3 - PR !
Barrier Lateral Jumps (2 blocks)
BWx10×3 - PR !
Jump Squat
BWx10×3 - PR !
Feet-Elevated Pushups
BWx10×3
Rotator Cuffs (rehab)
4 sets
Crossover Crunches
BWx16×3
Crunches on Swiss Ball
BWx20×3
Roman Chair Knee Raises
BWx15×3
Macros !
Wednesday, August 29th, 20071857 calories
136g protein (30%)
120g carbs (25%)
85g fat (41%)
OFF (active recovery)
Wednesday, August 29th, 2007Stationary Bike
20 min
20 min
>>> Comments <<<
Nothing to say… My lower body is really sore from my last workout but I think this little cardio was necessary 
Tuesday - #2, Cycle 1 - ME (lower)
Tuesday, August 28th, 2007Sumo Deadlifts *new exercise
135×3
165×3
200×2
215×1
Seated GMs
105×8x3 - PR !
Pendlay Rows
100×5x3 - PR !
Abductor Machine *new exercise
95×6x3 - PR !
Seated Calf Raises
135×12x3
August 27 - #1, Cycle 1 - RE (upper)
Monday, August 27th, 2007Flat DB Bench Press
35×10
40×4+1 (missed)
40×4+1 (missed)
40×3 +2 (forced)
Chinups (supinated grip)
BWx7 (w/spotter) - PR !
BWx7 (w/spotter) - PR !
BWx7 (w/spotter) - PR !
Bodyweight Dips
BWx5×5
—- Circuit of the following exercises (no rest) —-
Incline DB Curls
20×8x2
Standing Overhead Tricep Ext.
45×6x2
Standing Face Pulls
80×8x2 - PR !
1-Arm Cable Lateral Raises
20×6x2
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