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Old 03-21-2013, 08:57 PM   #301
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Thursday 3/21/13
OHP & Accessory day

Standing ohp
bar x 20, 95 x 15, 135 x 5, 155 x 3, 165 x 3*(PR)

Close grip pulldown
150 x 12, 200 x 10, 250 x 10, 10

Incline db fly
50s x 12, 65s x 10, 10

DB shrugs
100s x 12, 12, 12(didnt want to pick up anything heavier off the floor)

Lying leg raise
bw x 20, 20, 20
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Old 03-22-2013, 03:28 PM   #302
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Serious stuff going on in here Big K...eating like a big dawg!!
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Old 03-22-2013, 04:14 PM   #303
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Keep up the great work.
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Old 03-23-2013, 12:42 AM   #304
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Keep up the good work Karim ...
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Old 03-25-2013, 12:00 PM   #305
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Saturday morning 3/23

Still not on Cube programming but getting much better
Left ham, glute, lower back still bothering me but has improved

Bike 10 minutes

Lying leg curl
100 x 15, 120 x 15, 150 x 12, 170 x 10

Good mornings
bar x 15, 95 x 10, 135 x 10, 10

Squats
bar x 20, 135 x 10, 225 x 6(pause reps), 275 x 3, 3(pause, great depth, no pain)

Single leg press(body turned to side, focused on ham/glute)
135 x 15, 185 x 15, 15

Standing rope/cable crunch
70 x 15, 90 x 12, 100 x 12

Squats felt great!!!! Never been able to get that depth before. May be able to do some light deads in the next week or so.
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Old 03-25-2013, 12:04 PM   #306
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Sunday 3/24

Bench Day

Eliptical 5 minutes

Incline bench
135 x 15, 185 x 5, 225 x 1, 245 x 3, 3

Floor press
225 x 10, 275 x 3, 315 x 1, 335 x 1*(pr)

Hammer strength iso-row
2 plates per side x 15, 3pps x 15, 4pps x 15

Cable pushdown
100 x 20, 130 x 20, 150 x 20

Sprints!
3 @ 30 yards

feelin good

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Old 03-26-2013, 06:30 PM   #307
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Join Date: Dec 2012
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karim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributor
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3/26

Lower body speed work
Should be back on Cube next week!

Back extensions
bw x 20, 20, 20

Bench jumps
bw x 10, 10, 10

Speed squats
135 x 3, 185 x 3, 3, 3, 3, 3, 3, 3

Speed deads(sumo)
135 x 3, 225 x 3, 3, 3, 3, 3, 3, 3

Seated calf raise
3 plates x 20, 4 plates x 20, 20, 20, 20, 20, 20, 20

Hanging leg raise
bw x 10, 10, 10

Feeling much better
We'll know when I wake up tomorrow
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Old 03-28-2013, 01:25 PM   #308
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Join Date: Dec 2012
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karim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributorkarim275 is a dedicated contributor
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3/28
Accessory Day

Standing OHP
95 x 15, 135 x 7, 7, 7

Chins
bw x 12, 12, 12


Flat bench db press
75s x 15, 100s x 12, 10

Shrugs
225 x 15, 315 x 12, 365 x 12, 12

Quick session. Feeling good. No damage from deads on Tuesday!!!

Also, now part of the Lana's Eggwhites Team!!!!!!!
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Old 03-28-2013, 02:18 PM   #309
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Floor presses from this past Sunday
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Old 03-28-2013, 02:34 PM   #310
BendtheBar
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Destroying iron in here. You sponsored by Lana's now?
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