Workouts Dec 10 to January 6th
December 10, 2007
Squats (narrow) 45#5 55# 5 65# 5 75# 5 70# 5,5
RDLs 75# 8,8 80# 6,6
Step Ups 20×2# 4,4,4 (not alternating)
December 13, 2007
Pendlay Rows 65# 5 ,5,5,5
Bench Press 55# 5,5,5,5
palm facing db press 20×2# 8,8,8
bent over rear delt flyes 5×2# 8,8,8
december 15, 2007
Deadlifts 105# 5,5 135# 2,2
Sumo squats 65# 8,8,8
Donkey calf raises - 3 sets
december 17, 2007
horizontal pullups (underhand) 8,8,8
yates row (overhand) 75# 6,6,6,6
Military Press 45# 5,5,5,5
cg chins (negatives) 5,5,5,4
External Rotations 3 sets @ 2.5 lbs
Internal Rotations 3 sets @ 2.5 lbs
December 20, 2007
Squats (narrow) 55# 5 65# 5 70# 5,5,5,5
rdls 80#8,8,8
step ups 18×2# 6,6,6 (not alternating)
December 22, 2007
Pendlay Rows 65# 5,5,5,5
Bench Press 55# 5 ,5,5,5
db flyes 18×2# 8,8,8
bent over rear delt flyes 5×2#10,10,10
December 24, 2007
Deadlifts 105# 5,5 135#2,2
Sumo squats 65# 8,8,8
December 26, 2007
horizontal pullups (underhand) 6,6,6
yates row (overhand) 75# 7,7,7
Military Press 45# 6,6,6,5
cg chins (negatives) 6,6,5,5
External Rotations 3 sets @ 2.5 lbs
Internal Rotations 3 sets @ 2.5 lbs
December 28, 2007
Squats (narrow) 70# 6,6,6,6
rdls 85#8,8,8
step ups 18×2# (not alternating) 7,7,5
December 31, 2007
Pendlay rows 65# 6,6,6,6
bench press 55# 6,6,6,6
db flyes 18×2# 10,10,10
bent over rear delt flyes 5×2# 10,10,10
Got sick at the beginning of the month, first workout after that,
Jan 6, 2008
Incline Bench 45# 8,8,8
Deadlifts 85# 5,5,5
1 arm db rows 30# 8,8,8 (each)
