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Friday, July 31, 2009

Ketchup logs

Saturday: deads with chains with weight on 3 inch box: worked up to 495 and added chains one at a time. I think I worked up to 4 chains per side for singles. Then Karl had the great idea to just put another plate on and I missed horribly. Went back down to 495 and chains for 3.

Wednesday: box squat with blue band over plates with buff bar: 2 sets of singles with 235, 325, briefed up at 375 X1, 415 X 1, 465 X 1, 505 X 1, 555 X 1. I got my ace briefs back from getting altered and they fit great. Nice to have a pair of briefs that don't fit like tighty whitey briefs.

Thursday: wide grip lat pulldown: 5 sets of 8 light
Triceps/pullover with band on reverse hyper: 4 ets of 12
KB Snatch: 72 lbs X 5, 88lbs X 5, 106 X 3 (these were a lot easier when I was heavier)
KB Clean and pres: 88 lbs X 2 sets of 5
Bent over row: 225 X 8, 315 X 8, 405 X 2 sets of 8
Shrugs: 315 X 10, 405 X 10, 495 X 10, 495 X 10
Shoulder superset with 40 lb DB: 10 overhead press, 10 side raise, 10 front raise, 10 rear delt raise for 2 rounds.
The highlight of the day was pulling the chain before my workout. I knew I wanted to try to go under 8 min, but I was surprised to pull it in 7:22 min. It killed me for a good half hour after i was done. It will be a while before I pull it for time again.

I went on vacation to the beach with Lindsay for 3 days. I thoroughly enjoyed not doing much at all. I ate and drank way too much, but thats what vacations are for. I gained about 11 lbs in 4 days ( even I was fairly impressed with that), but it should come off pretty well once I start back up with the cardio and eat sensibly.

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