Good mornings-
45x12
65x10
95x10
135x10
165x8
185x5
Power cleans-
135x10
165x5
185x5
Speed pulls-
185x12
205x12
Single leg curl machine-
35x12
35x12+3 partial reps
Smith machine calf press-
105x12
195x5
285x5
375x5
285x8
Wide grip pull ups- (each set ended with 5 straight arm pull up shrugs)
BWx6
BWx5
BWx5
Superset (You know how I do.)
1. Cheating barbell curls with EZcurl bar
2. Straight arm pull downs*
3. Machine rows
1. 1PPSx10
2. 40x15
3. 130x12
1. 1PPSx9
2. 55x12
3. 70x21
1. 1PPSx9
2. 55x11
3. 70x18
From the cleans onward my heart rate was elevated, so I bet a burned quite a few calories today. Not much more to say other than that. Good workout.
*for this exercise I use the high cables on the cross over station. I grab the handles, go to my knees in the middle, then pull each handle down to my sides and slightly back. Not your average back exercise, but a good isolation movement to put at the end of a workout.
__________________
Bodyweight- 231, currently cutting to under 220
Raw total- 1280
Geared total- 1480
Best gym lifts, single ply-
Bench- 435
Squat- 530
Deadlift-515
Only goal- ELITE as soon as humanly (and chemically) possible.
Last edited by Soldier; 10-27-2011 at 06:34 AM.
|