zeel's \m/etal log

1/19/2010

Strict Press

95x8
115x8
135x5
145x3

Weighted Chinups

bw+45x10
bw+45x8
bw+45x7

Tbar rows

45x10
90x10
90x12

Facepulls

45x15
45x15
45x15

Shrugs

135x10
225x10
315x5
225x10
135x10

stationary bike

15 min...with varying levels of resistance
 
1/22/2010

Bench Press

135x5
185x5
225x7
225x7

Incline Press

135x10
155x8
175x6

Ran a little over 3 miles all at a steady pace.
 
2/8/2011

Deadlifts

135x8
225x8
315x8

Bench Press

135x8
185x5
225x5

Weighted Pullups

bw+45x10
bw+45x5
bw+45x5

Dumbell clean and press (alternating right and left with no rest)

45x5
45x5
45x5
45x5
45x5
45x5

I have been running/sprinting 3 times a week. Including some burpee, high knee, and heavy bag workouts.

Oh yea, I'm doing this now because I'm playing flag football this spring for this league in Arlington, VA. I will get back to squatting, deadlifting, and benching at least once a week.
 
Last edited:
2/15/2010

Front Squats

45x10
95x10
135x10
185x10

Back Squats

185x7
225x7
275x7

Deadlifts

135x5
225x5
315x5
365x2
405x1

Bench Press

135x5
185x5
225x5
245x3

Pullups + chinups

bwx15 (oh)
bwx10 (uh)
bwx9 (oh)
bwx8 (uh)

Dummbell Clean and Press (alternate right and left arm)

50x5
50x5
50x5
50x5
50x10
50x10

Light jogging with gf

2 miles

I'm 160 now in the mornings.
 
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