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Tuesday, October 5, 2010

Deads suck

I sucked today. We did deads with the weight on a 3-4" box. Worked up to a whopping 655 for 2 ugly sets of 2 before straining my calf and calling it quits. yea...a strained calf....pretty pathetic I know. Iced for about 20 minutes while everyone else finished pulling and squatting then finished.
One arm rows: 135 X 10, 150's X 3 sets of 10
Romanian deads: 225 X 8, 315 X 8, 405 X 8
Reverse hypers: 2 sets of 15 with 600.
super man abs with spud, Inc. suspension straps: 5 sets of 10
weighted crunches: 25 lbs X 2 sets of 15 Abs still hurt 3 days later.

Deload Bench day: pretty much all tri's today:
rolling triceps ext: 3 sets of 10 with 65 lb db's.
Dips: 5- 6 sets of 10-12.
KB triceps ext: 4-5 sets of 10-12 with 20 Kg kettlebells

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