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Old 03-17-2013, 12:18 PM   #291
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Saturday 3/16

Squat day**
off program due to back issues, just doing what I can.

Went in a little early so I could hit the stationary bike for 10 minutes and then do some agressive stretching and rolling.

Squats
bar x 10, 10, 135 x 10(pause), 225 x 5(pause), 225 x 10
felt ok, playing it safe

Good mornings
bar only x 15, 15, 15..each set felt better

Barbell bench step ups
Bar x 8, 95 x 8, 135 x 8, 8

Barbell bridges(hip thusts)
135 x 5, 225 x 5, 315 x 5, 5(3 second pause)

Reverse crunch
bw x 20, 20

Plank
bw x 60 seconds
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Old 03-17-2013, 01:10 PM   #292
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Sunday 3/17
Explosion Bench

Floor press
Bar x 20, 135 x 10, 225 x 5, 235 x 2, 2, 2, 2, 13*

Incline db press
65s x 15, 85s x 15, 17

One arm db rows
105 x 8, 120 x 8, 8(120 is the heaviest db at this gym)

Standing cable curl
100 x 15, 120 x 12, 12 superset with
Cable pushdown
100 x 20, 150 x 15, 15
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Old 03-18-2013, 04:54 AM   #293
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Strong squats, bench and rowing Karim ... keep smashing the wts. buddy ...
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Old 03-18-2013, 03:16 PM   #294
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Keep up he hard work.
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Old 03-20-2013, 09:19 AM   #295
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Hope you get well buddy!
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Old 03-20-2013, 06:23 PM   #296
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Quote:
Originally Posted by emekajokammor View Post
Hope you get well buddy!
Thank you Cousin
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Old 03-20-2013, 06:28 PM   #297
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3/20/13

Should be deadlift day but....

Bike 5 minutes

Back extensions
bw x 15, 15, 15, 15
superset w/
Lying leg curl
100 x 15, 110 x 15, 120 x 15, 15

Walking lunges
bw x 16 steps/3 sets

Good mornings
Bar x 10, 10, 95 x 10, 10, 10

Squats
Bar x 10, 10, 135 x 10, 225 x 6, 6, 6(pause reps)

A little more rom today, so I am getting better
lots of stretching and rolling
very tight
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Old 03-20-2013, 10:17 PM   #298
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Lookin good man
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Old 03-21-2013, 01:49 AM   #299
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Superb intensity and volume Karim ... Keep going brother ...
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Old 03-21-2013, 08:51 PM   #300
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Superb intensity and volume Karim ... Keep going brother ...
Lol! All the "volume" is just to make sure I'm properly warmed up! lol
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