▼ 1. 4/13/09 - Mon - CARDIO/FLEXIBILITY
Weight: 205. (Dehydrated?) Time: 0:40.
• Barbell curl 45x5, 65x3, 85x1, 105x1, 125x1, 145x0
Jake told me he set a new PR on this at 115, so I tried what I could do. Probably could have gotten 135 if I had attempted it.
• Cardio - bike ?? bpm x 20 mins
• Flexibility - soleus, hip flexors, seated groin
▼ 2. 4/11/09 - Sat - SHEIKO #9
Weight: 211. Time: 2:30-ish.
• Squat 230x5 (50), 275x4 (60), 320x3x2 (70), 345x3x6 (75)
• Bench 150x6 (50), 180x5 (60), 210x4 (70), 225x3x3 (75), 240x2x2 (80),
255x1x2 (85), 250x2x2 (80), 225x4 (75), 210x5 (70), 180x6 (60), 150x7
(50)
• Dumbell bench 50x10
• Dips BWx8
• Squat 255x3 (55), 300x3 (65), 345x2x4 (75)
• Good mornings 185x5x5
▼ 3. 4/9/09 - Thu - SHEIKO #8
Weight: 210-ish. Time: 2:30-ish.
• Deadlift to knees 275x4 (50), 330x4 (60), 385x4x4 (70)
• Bench 165x5 (55), 195x5 (65), 210x5x4 (70)
• Dumbell bench 50x10x5
• Deadlift 275x4 (50), 330x4 (60), 385x3 (70), add suit, 420x3 (70), 450x3x5 (75)
• Lunges 135x5x5
▼ 4. 4/8/09 - Wed - CARDIO/FLEXIBILITY
• Cardio - bike ?? x 25 mins
• Flexibiility - usual
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