12/02/09 So it goes

BW 240 I need to get serious about the nutrition and cardio again

Bike*10minutes with some sprints in there

Bench
135x5
185x5
205x5
230x1
2board
230x5 5 5 5 5 5 5
Bench
230x1
245x1
265x1
275x1

easy peasy

Snatch grip deadlifts
135x5
225x5
add straps
275x5
325x1
Next time gun for five. My hips and low back are seriously lacking work capacity. This resulted in serious lactic acid.

DB bench
80x5
90x5
100x5
110x4
not bad

Saxon side bends
12x10 2
Oof, harder on the shoulders than anything else

DB rows
100x5 5 5
Strict

Leg lift+hip tilt on max slant board
15 10 3
whooped

Incline shrugs
75x20
Shrugs
75x10

Pec dec
100x19
Rear delt fly on pec dec
100xa bunch
80x a few
40x a bunch