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Strong(er)

Thursday, 7/8/10

1a) Bench Press: 45x15,95x10,135x8,185x8,225x8

1b) DB Rows w/ Fat Gripz: 2x10,3x8

10 Minute Superset #1

2a) Stab Ball Crunches: 45x4x10

2b) Rope Face Pulls: 4x8,6,6,6

10 Minute Superset #2

3a) DB Side Laterals: 4x10,6,6,6

3b) Overhead Tric Ext: 4x10,8,8,8

4) Low Pulley Curls: 3x10 (controlled slow negative)

Cardio:

Treadmill HIIT (Intervals): 3 rounds x 2 min x2 min recovery

Total time with warmups etc=20 minutes
_________________
1 John 2:22
Who is the liar? It is the man who denies that Jesus is the Christ. Such a man is the antichrist—he denies the Father and the Son.

2 John 1:7
Many deceivers, who do not acknowledge Jesus Christ as coming in the flesh, have gone out into the world. Any such person is the deceiver and the antichrist.

Matthew 4:4
Jesus answered, "It is written: 'Man does not live on bread alone, but on every word that comes from the mouth of God.'

Strong(er)

Saturday, 7/10/10

1) Deadlifts:
(conv)
45x10,135x8,225x8
(sumo)
225x8
315x5

10 Minute Superset #1

2a) BB Romanian Deads: 135x4x12

2b) Stab Ball Crunches: 55x4x12

10 Minute Superset #2

3a) GHR: 4x12

3b) DB Swings: 55x4x12

4) Low Pulley Curls (Slow negative): 3x12
_________________
1 John 2:22
Who is the liar? It is the man who denies that Jesus is the Christ. Such a man is the antichrist—he denies the Father and the Son.

2 John 1:7
Many deceivers, who do not acknowledge Jesus Christ as coming in the flesh, have gone out into the world. Any such person is the deceiver and the antichrist.

Matthew 4:4
Jesus answered, "It is written: 'Man does not live on bread alone, but on every word that comes from the mouth of God.'

Strong(er)

Thursday, 7/15/10

Garage was smokin' hot today...from the minute the doors were opened it was hard to breath..temps arent too bad here today (90ish) but the humidity in the gym was well over 100..definately makes for plenty of sweat puddles.

Bwt today: 252, Goal is 245..hoping to get to around 248-250 by Saturday.

1a) Incline BB Bench: 2x10,2x8,1x6

1b) DB Rows w/ Fat Gripz: 2x10,2x8,1x6/90

10 Minute Superset #1

2a) Push Ups to Prone Jacknife Combo: 5x6

2b) Rope Pulls to face: 5x10,6,6,6,6

10 Minute Superset #2

3a) Overhead Tric Ext: 5x10,10,8,8,8

3b) Low Pulley Cable Curl (4 sec negative): 5x10,10,8,8,8
_________________
1 John 2:22
Who is the liar? It is the man who denies that Jesus is the Christ. Such a man is the antichrist—he denies the Father and the Son.

2 John 1:7
Many deceivers, who do not acknowledge Jesus Christ as coming in the flesh, have gone out into the world. Any such person is the deceiver and the antichrist.

Matthew 4:4
Jesus answered, "It is written: 'Man does not live on bread alone, but on every word that comes from the mouth of God.'

Strong(er)

On vacation this week at beach..got in a little workout at a local gym.

Monday, 7/19/10

1) Speed Bench w/ MBs: 1x15,1x10,6x3

2a) Seated Hammer Rows: 4x10,8,8,8

2b) Incl DB Tates: 4x10

3a) Rope Pulls to face: 3x12

3b) Standing Strap Crunches: 3x10

4) Hammer Preacher Curls: 4x10
_________________
1 John 2:22
Who is the liar? It is the man who denies that Jesus is the Christ. Such a man is the antichrist—he denies the Father and the Son.

2 John 1:7
Many deceivers, who do not acknowledge Jesus Christ as coming in the flesh, have gone out into the world. Any such person is the deceiver and the antichrist.

Matthew 4:4
Jesus answered, "It is written: 'Man does not live on bread alone, but on every word that comes from the mouth of God.'

Strong(er)

Trained again today out of town in a local gym.

Wednesday, 7/21/10

Weaker than a kitten right now...figure the 30lbs of weight loss coupled with hanging in the heat all week at beach isnt helping but it will come back soon enoough.

1) Rack Deads about 2" from floor: 45x8,135x5,225x5,315x3,405x2x3

2) Hammer Lat Pulldown: 4x10,8,6,6

3) Seated Hammer Leg Curls: 4x10

4) Hammer Shrugs(2 sec pause at top per rep): 4x10,8,6,6

5a) Rope Pulls to face: 2x15

5b) Stand Strap Crunches: 2x8
_________________
1 John 2:22
Who is the liar? It is the man who denies that Jesus is the Christ. Such a man is the antichrist—he denies the Father and the Son.

2 John 1:7
Many deceivers, who do not acknowledge Jesus Christ as coming in the flesh, have gone out into the world. Any such person is the deceiver and the antichrist.

Matthew 4:4
Jesus answered, "It is written: 'Man does not live on bread alone, but on every word that comes from the mouth of God.'

Strong(er)

I havent been keeping up with the log lately..too much going on and not spending that much time posting or reading these things..but here is today's workout. Trained my daughter while getting in my workout.

Friday, 8/6/10

1) Bench: 45x10,95x8,135x5,175x5,205x5,225x5

2a) Incl DB Rows: 35x1x12,55x1x9,55x1x9

2b) Dips: 3x10,7,7

3a) Lat Pulldowns: 100x12,145x9,190x5

3b) BB Shrugs: 1x10,1x5,1x3
_________________
1 John 2:22
Who is the liar? It is the man who denies that Jesus is the Christ. Such a man is the antichrist—he denies the Father and the Son.

2 John 1:7
Many deceivers, who do not acknowledge Jesus Christ as coming in the flesh, have gone out into the world. Any such person is the deceiver and the antichrist.

Matthew 4:4
Jesus answered, "It is written: 'Man does not live on bread alone, but on every word that comes from the mouth of God.'

Strong(er)

Havent been posting much, just havent thought about it..but here is today's workout..I am pretty much shooting for 3 days per week whenever I can get them in between my daughter soccer team and the travel softball team I am coaching.

Thursday, 8/26/10

1a) Bench: 2x15,1x8,2x5 (stopped here as my shoulders were killing me today, most likely due to some work I had been doing earlier in the week on our fence..working loose concreted poles will take its toll I guess)

1b) Face Pulls: PBx15,GBx2x10

2a) Incline DB Rows (laying on bench): 3x12,10,5

2b) DB Incl Tate Press: 25x15,35x10,55x5

3a) Seated DB Alt Curls: 3x12,10,10

3b) Band Pressdowns: PBx20,GBx12,BBx10

4) Forearm/Grip Superset: 3x1 min each exercise
a) Rev Wrist Curls resting arm on bench
b) Wrist Curls resting arm on bench
c) Grippers
_________________
1 John 2:22
Who is the liar? It is the man who denies that Jesus is the Christ. Such a man is the antichrist—he denies the Father and the Son.

2 John 1:7
Many deceivers, who do not acknowledge Jesus Christ as coming in the flesh, have gone out into the world. Any such person is the deceiver and the antichrist.

Matthew 4:4
Jesus answered, "It is written: 'Man does not live on bread alone, but on every word that comes from the mouth of God.'