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Sunday, December 20, 2009

The last week

Monday: Fat bar board press with chains. I worked up to 245 and 6 chains per side X 3 off a 2 board. Then I did 295 and 5 chains X 2 off 2 boards.
4 Board close grip lockouts: 335 X 5, 385 X 5 425 X 5, 515 X 3
Reverse Hyper Row: 5 sets of 10 with 400 lbs
Rolling Triceps Ext: 60 X 10, 70 X 10, 80 X 10
Seems there was more, but I can't remember......

Wednesday My Sciatic nerve was still cranky so I did practically nothing
H leg press: 1, 3, 4 pl X 2 sets of 15 each set.
45* back extension: 5 sets of 15
Prowler after I closed

Saturday: Doubled up reverse orange band squats with cambered bar
worked up to 5 plates X 5 sets of 5-6 reps. (none of these were hard, but I keep overcompensating for my cranky sciatic leg crap thing going on, so it looked like I was doing a side lunge instead of a squat).
Kettlebell Double swings: 20, 24, 28, 32 all X 8 then ran the ladder with them twice
Kettlebell Sit-ups: 20 kg X 10, 24 X 10, 28 X 10, 40 X 6

I am fairly sore from this workout....no doubt the kettlebells got me...and everyone else.

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