11/30/09

BW 237

There are 3 lessons to be learned from this workout
1) I need better/more consistent nutrition
2) I need better conditioning
3) Good mornings are fucking hard

Incline sit ups
bwx30
25x10 6
weight on chest

CG Bench
135x6
185x6
205x6
Add 2board
215x6x6
Pretty easy, and so smolov junior begins

Buffalo bar good mornings, power stance
60x10
150x5
170x5
190x5
200x5 5 5
Hit the minimum Prilepin value for this (~80% 15 reps)

FSQ/BSQ
135x6/6
155x6/6
205x3/0
Hips are on fire, gave up here as I started to bonk

Band triceps
mini(yellow)*2
did ~100 reps

II chins*7
pronated*3
....wow

Leg extensions drop sets
135x20
105x6
75x6
Leg curl drop set
185x lots
150xless

seated calves
90x20

DBcurls
35x13
Done. hopefully I'll do some conditioning tomorrow