I don't know what size pants to buy anymore

Squat

285 x 1

295 x 1 x 3

First felt the most solidly legit since I thought I was going to die after getting up. Second one felt way high. Third was Luke-level low bar and didn't feel bad anywhere besides my wrists.

Low box squat

205 x 5 x 2

210 x 5 x 2

First 3 sets were ultra wide stance but after noticing that my vastus lateralis was looking kind of gross I decided to do the last one extra narrow stance.

Lunges

135 x 5

Lower back hurt so I switched to

Leg press

cabs

3.8.10--Canberra DAY! SKWAT

Okay I've fully celebrated Canberra Day and do not feel like editing even if its an egredfadiou smicstact i make,

WAHT DO YOU WANT FROM ME>

1. SQUAT
ewarmups
95x5
135xx5
175x5x4
204x1

2. Front SQUAT
95x5

3. Hip ADDUCTORSAAA
To put it in Clauy tertms:
10x10
@145

4. High Pulls
95x6

5. Cleans
95x5x2

6. CalvesL
140xuntil it hurtx2
165xuntil it hurt

7. Transversus
4 sets (including Dave being a total ASSHOLE) (JK <3>

Squat: Giving it the business

Still feeling the post-meet fatigue. The good-mornings off pins + 2 hours of soccer last week didn't help either, haha.

Squat:
405 x 2, 5 sets

Started of slow, picked up speed each set

Box Squat:
Low box + foam pad
275 x 4
315 x 4
335 x 4, 4

Lunges:
135 x 8
185 x 6
225 x 6

Finished with calf machine and hanging leg raises. Total workout was ~90 minutes, which was a nice clip for the group of us.

DE Squat

Feeling beat up. Min volume

Band-Resisted Squats:
225s + purples x 4
135 + purples and greens x 4
225 + p&g x 4, 4 sets

Cleans:
155 x 1
Felt slow, so I stopped.

Finished with some hamstring curls and calf raises.

Deadlift

Deadlift:
513 x 1
553 x 1
603 x 6

Going for 5, felt good, so I got a 6th. Thought about hitting a 7th, but didn't feel like so many reps

Stiff-Legged Deadlift:
223 x 8
313 x 8, 2 sets

Finished with hamstring curls and calves

7/30 Deadlift (no pull)

Leg Press: 90x10
180x10
270x10
360x10
450x10x5

Calves: 450x25, 25

Banded Back Raise: Purple x 20, 20, 15

Ab Wheel: 10, 10, 10

I started off with some light DL's but my back didnt feel up to pulling. I keep rushing into things, and prolonging injuries. Just too damn impatient I guess. I'm going to be nixing the pulling for a while, and focusing on bringing my low back up to par again while getting everything else stronger. Hopefully once everything is 100%, my deadlift should skyrocket back up.

Squats

1/5/09

Squats

135 x 4 x 2

155 x 4 x 4

185 x 3 x 5

135 x 4 x 4

165 x 4 x 4

Calves

3 Machine Circuit 4 sets

Kneeling Green Band Crunches

Livelift Day

Back is still too tended to risk deadlifting.

LEG PRESS:
ughhhh....

450 x 10
540 x 10
630 x 10
720 x 5
810 x 5
900 x 1 + 1 fail (almost but not quite)

Was going for lunges, but those hurt my glute.

Calf Raises:
450 x 30
630 x 30, 2 sets
720 x 20?, 3 sets

Standing Leg Curls:
100 x 10,
120 x 10,
150 x 10, 3 sets

Rainbow Dragonfly Ponies:
Decided to do these again to see if they still worked. I was sore for 2 days after we did them last time.

5 sets x failure (4-10 reps)

Pretty good, they still hurt.

First Day

10/01/08

I should have counted my reps more carefully, but I was just trying to get used to the new exercises.

Back

Big Grip Bar

2 sets 25lbs each side

1 set 30lbs each side

Pullups

3 sets

Biceps

Purple Elastic with 30lb Curl Bar

3 sets

Calfs

1 set 5 45lb plates on each bottom rack side, 2 45lb plates on each top rack side

1 set burnout 5 45lb plates on bottom, 2 45lb plates on top, down to 2 45lb plates on top

Mr. Lattimer and the Posteriors

Weighted Chin-ups:
+45 x 8
+70 x 7
+90 x 5
+100 x 4.5
(drop set)
+45 x 12, bodyweight x 16

Brent beats me on these :'(

Chest-supported Row:
Used quadded-purples anchored to two 95s. I think it was a bit too much at the top ~150? Quadded-minis would've worked better had we had them.

70 x 10
90 x 10
115 x 7
115 x 6

Fat-bar Dumbbell Rows:
70 x 8
90 x 8 (PR from last week; also, no stopping this time)
100 x 7 (PR)
110 x 4 on right arm, 8 on left arm????

Kyle wins. These are still hard.

Standing cambered bar curls w/ bands
Band wrapped around feet and looped though hands.
35 + purple x 10
35 + purple x 10
35 + green x 8 (harrrd)
35 + green x 7

Calf Raises on Leg Press:
450 x 15
630 x 15
810 x 15
Then the fun began. We did an massive drop set where we went tail failure, then took one plate off, repeat. We stopped with 2 plates on the top pins. 9 sets total
900 x 12 -> 180.
awesome.


We had our newest member Greg show up tonight. A freshman Computer Science major. Computer Science, ftw. Also, we've had another new member Dan start training with us as of yesterday. And Greg's friends are going to join up. At one point there were 7 of us training at the same time, which was pretty intense! Things are looking good for us getting 2 legit 2 quit.