Who's your Daddy

Another week on the files.  Gym lifts-no big deal,  Events-oh yeah!

Sat April 30th 2011
Events

Stones-285X1, X1, X1 to 60", 300X1, X2, X1,X1,X1 to 60", 320X2 to 60", 350X1 to 60" (Wanted to work on my top end and 60" is the best way to do so)
270,300, 300, 320, 350 to 60", 56", 54", 51", 51" X2 runs. (This is the first time my stones have had good flow in a long time, posted some good speed on these runs)

Log- worked up to 3X3 @ 265, felt good, 2nd set was best.

Farmers- 200X100', 270X100', 300X50', 340X50', 300X100' (all sets of 100' had turn at 50')

Arm over arm- 2 sets


Sunday May 1st/2011
ACC

Pec Deck- 3 sets of 12

Incline DB Press-80X15, 80X12, 80X10, 90X8 (no lock-out, deep stretch at bottom)

Wide Dips- X30, X26

Seated DB side raise- 3 sets of 12

Bent over side raise-3 sets of 25 (30 sec rests)

Arnold Press- 50X11

Rope Pushdowns-100X15, 110X12, 120X10 (45 sec rests)

Dips- +50lbs X11, X9

Lying DB extensions- 1 set of 20

Standing calf press-5 sets of 20 (45 sec rests)'

 

 

 

 

Tues May 3rd 2011
MAF

Military-135X8, 155X3, 180X5, 205X3, 230X4 (meh, the work-up sets felt great, thought I would do much better here)

Squats- (Its been a while) 135X10, 225X5, 315X3, 405X1, 455X1, 495X1, 525X1 ugly, 525X1 also ugly

GHR-4X15
Pulldown abs-4X12

Rower 500m X1:31 (nice and easy, to avoid serious ab cramps. Like the kind that feels like there's a small animal running around inside your belly.)

 

"Next time, we eat a rusty hook"