9/23/09 Wednesday

Woke up late so had to lift after work
BW 229
Hopefully that's just a low end measurement. Hoping to be ~232 by the end of the week

Bikex22 minutes

Foam roll
Dislocates

Pwr snatch+OHSQ
45x5+5
115x1+6
115x1+3

SQUAT
135x7
205x7
260x7 7 7 7 7
This was rough, form was off, felt stiff, knees hurt. Lots of stretching and ice tonight

Axle curls
100x5 5 5 5

OHP
115x5
135x5
150x4 4
Narrowed my grip for that first set just a 1/2", made a huge difference.
160x2

Standing calf machine
280x1 iso metric, just held it at the top for as long as I could
240x reps
210x reps
Sore leaving the gym, excellent

Slant board situpsx25

Decline triceps
12kg KBx20
16kgx12

Incline shrug
75xreps
Need to remember to do these

Rear delts
17.5x18 (palms down, Thumbs up, thumbs down) +2
Need to remember to keep the shoulder down on these. Much more effective that way
Front raise
17.5x20 (palms down, thumbs up)
Lateral raise
17.5x20( Palms down, thumbs down, thumbs up)+2
17.5x1 hold (thumbs up)

Done