thought id start writing stuff up to keep me modivated and to track progress. Yesterday: back/bi's pull-ups - 13,7,6,5,4. (struggled as did shoulders/tri day b4) dead lifts - maxed 230. (only started doin low numbers so not wanna get greedy) bent-ova rows - 132lbs- 3*6-8 barbell curls - 66lbs 3 * 8 alternates-33 3*8 hammers-33 3*8 seated- 22 3*8 hyperextensions - 3* 20 no cardio. Today: Did Bas Ruttens MMA workout boxing tape 2min rounds. At start of tape did max push-ups - 56 then did a round then did 20 pushups then the next round and 20 push-ups and so on till tape up. ended up doing 300 pushups + tape. (did extra at end to make up difference) Then did quick basic ab routine sides- 3*15 situps- 3*15 knee raises- 3*15
just gonna post once every couple weeks to guide process. bak/bi deads: 132, 176, 220, 242, 264, 286. bb rows: 132, 154, 176, 176 *5-6. pull-ups: bw*5, bw+22*5, bw+33*5, bw+45*3. db shrugs: built up to 100*6-10 (did twice) bb shrugs: 2 sets 220*6-8 kinda cheat curls: 66, 77, 88, 94 *5-6 alternates: 33, 38.5, 44. *6 chest/tri/shoulders. db press: 66, 71.5, 77, 82.5 *6 db shoulder press: up to 60 *6 side raises: 22, 27.5 *8 (dunno why did em :s) upright rows: 88, 100, 110. skullcrushers: up to 94 *5 (exact same as bi's) pushups: 30,20,15,12. dips: up to +45 *5
