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Tuesday, July 14, 2009

Back Logs

Thursday: speed bench with monster mini on 135: 5 sets of 3 and 2 sets of 10
Triceps death (close grip board press from 1 board to 4 board in ascending order for 5 reps each):
2 sets at 135 and monster mini
Rolling triceps ext: 60 X 8, 65 X 8, 70 X 8
Dips: 4 sets of 8
Green band pushdown: 2 sets of 20

Saturday: reverse band squats with buff bar: worked up to 3 sets of 2 at 685. I used two pair of loose briefs from when I was fat(er) and they didn't really do much for me.
Banded sissy squats: 4 sets of 12 with blue band
Hack Squats: 2 pl X 12, 3 pl X 12, 4 pl X 12

Sunday Cardio: 4o min stepmill.
Monday cardio: 35 minutes sled drag (1 upper body and 5 regular drags)
Monday Workout: Bench 135 X 3 sets of 12.
Floor Press with fat bar: 1 plate X 2 sets of 8, 1.5 pl X 2 sets of 8, 2 pl X 2 sets of 8, 2.5 pl X 5, 4.
Chest fly with purple bands: 3 sets of 10
A few misc triceps exercises that didn't really do anything for me (dips, rusty's/tate press, sled)
KB Arm Bar: 12 kilo with 3 rounds of 30 second holds.
Pec feels like ass.....such as life

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