Monday:
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Rolling Thunder singles (heavy day - up to 150lb attempts)
Oh, my goodness! I actually got 145lbs again ... finally. I got 145 nearly two weeks ago and haven't been able to lock out with it since ... but I got it today ... and I got 150 up half way, but couldn't lock out with it.
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Pinch Grip
5 sets of 10 second holds w/ 2 25lb plates
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Front and side neck bridges
10 sets of 30 second bridges
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Squats
10 x 45
10 x 95
10 x 135
5 x 205
4 x 205
3 x 205
This was the first time I tried 205lbs in a very long time. It was pretty heavy for me. My form started lagging behind on each set with 205 ... I was leaning too far forward ... meaning I need more ham and glute strength, I guess. Meh, it's a start.
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Weighted Pull-ups
(bw + 65lbs) 1 sets of 6 reps
What the heck? These felt a lot heavier today than usual ... could have been from all of the heavy Rolling Thunder sets I did (I did like 30 sets each hand) ... I don't know ....
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Bent-Over Barbell Rows
10 x 135
6 x 185
6 x 185
These felt pretty good ... I'll probably move up to 205 next week. woo.
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Bodyweight Pullups
1 set of 10 reps, nothin' to it.
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Military Press (w/ dumbbells)
10 x 40lb dumbbells
10 x 50lb dumbbells
6 x 60lb dumbbells
The 60's felt a little easier than last week. OH, AND I DID DO THEM STANDING, BTW!!!!
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Close-Grip Dumbbell Bench-Press
2 sets w/ 70lb dumbbells
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Dumbbell Shrugs
10 x 90lb dumbbells
8 x 100lb dumbbells
8 x 110lb dumbbells
8 x 115lb dumbbells
8 x 120lb dumbbells
8 x 125lb dumbbells
Wow, these were surprisingly easy. I was also surprised at how easy it was for me to hold onto the 100 to 125lb dumbbells ... honestly, it was not hard at all to hold onto them, and they weren't even slipping one bit. I remember the last time I did these, I had a hard time holding onto the 95lb dumbbells, HA! I'll probably move on to barbell shrugs because there are not any heavier dumbbells at 24 hour fitness
.