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Thursday, August 6, 2009

First night "Back" benching sort of heavy

Bench: 135 X 2 sets of 12, 185 X 2 sets of 8, 225 X 2 sets of 5, 275 X 2 sets of 5, 315 X 2 sets of 2 off soft board, 365 X 2 off 2 soft boards, 365 X 2 off 1 soft board, 405 X 2 sets of 2 off 3 board, 455 X 2 sets of 2 off 3 board, 495 X 1 off 4 board, 495 X 3 off 4 board. Tonight everything felt pretty good for a change. First time with heavier weight in my hands. I tried to blame the weight feeling heavy as hell on the new guys hand off, but i am just not use to heavy weight again yet.

Wednesday Squat: No one was there so I decided to squat with the hated safety squat bar. I don't particularly care for this bar, but it was a change of pace from the buff bar.
145 X 10, 235 X 2 sets of 8, 325 X 2 sets of 3, 415 X 2 sets of 3, briefs went on here, 415 X 3,
505 X 2, 505 X 2 505 X 2 (I got out of position on the second rep and screwed my back up, so that was the end of that). However, I figured a lap with the chain would make it all better....strangely enough it helped.

Thursday:
Lat pulldowns with straight bar: 4 sets of 8 somewhat heavy
Incline DB Press: 65 X 15, 75 X 12, 85 X 12, 95 X 12
Overhead DB press: 45 lbs X 2 sets of 20
Lying KB triceps ext: 16 Kg X 4 sets of 15
Superset Green band triceps Pushdown with machine biceps curl for 4 rounds of 15 each
alternating DB curl: 1 set of 10 with 40 lbs.
Band Pull-aparts with mini band: 2 sets of 15

Drug the chain for one slow lap. I got a late start and didn't really accomplish anything......oh well

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