Back in action for 2013!

[evilinmotion]

12-05-2012

Some back stuff:

Hammer strength machine rows:

10 x 3

DB rows:

10 x 3

Forearms db rolls:

10 x 3

Hammer curls:

10 x 4

[evilinmotion]

12-08-2012

Bench:

225 x 8
275 x 3
285 x 3 x 3

shirt on

315 x 3 high

335 x 1 high

365 x 1 good

Lock outs:

315 x 1
365 x 1
405 x 1
445 x 1
475 x 1

a few push ups..

Pulls from the knee:

225 x 1
315 x 1
405 x 1
495 x 1
Belt on
585 x 1
605 x 1

[evilinmotion]

12-11-2012

Hammerstrength machines today

bench:

10 x 3

Decline:

10 x 3

Incline:

10 x 3

Dips:

15 x 3

[evilinmotion]

12-12-12

Hammerstrength shoulder press:

10 x 4

Hammerstrength lat raises

10 x 3

Machine curls:

10 x 3

Seated Calf raises

10 x 3

forearms stuff

sit ups...

[evilinmotion]

12-15-12

Bench:

225 x 8
275 x 3
295 x 3 x 3

shirt on:
365 x no touch

365 x 1

385 x 1

Lock outs:

315 x 1
375 x 1
405 x 1
445 x 1
475 x 1
500 x 1

shirt off:
275 x 8

tri press downs

V attachment 10 x 3

--- atachment 10 x 3

[evilinmotion]

12-18-12

Nautilus Overhead Press:

10 x 3

8 x 3 (different grip)

Tricep press down:

V 8 x 3

straight 10 x 3

V 6 x 2

Dips....

2 mile run and 1 mile walk...

[evilinmotion]

12-20-12

Low rows:
10 x 3

Lat pull downs:

10 x 3 (1 wide,1 med and 1 close grip)

DB rows:

10 x 3

Abs...

forearms..

[evilinmotion]

12-22-12 (first day back on the dark rage)

Bench:

135 x 10
225 x 5
315! x 2 x 3sets!

Shirt on:
365 x 2 (about 2in from touching)
385 x 1 no touch
385 x 1

Lock outs:

315 x 1
405 x 1
495 x 1
515 x 1
545 x 1 !
585 x 1 ! What!?
600 x 1 ! WTF

Is MHP Adding something illegal to Dark Rage?????????

Shirt off:

decided to try a few reps...

225 x 19!

Rack pulls from the knee

225 x 1
315 x 1
405 x 1
495 x 1
585 x 1
675 x 1

Tri ext:

10 x 3

Dips:

20 x 3

All my upper body joints are Fryed...

[evilinmotion]

12-23-12

Quick stuff today:

Lat row:

10 x 3 wide
10 x 3 narrow

Machine Curls:

10 x 3

single arm:

10 x 3

Shrugs:

10 x 5

Seated shoulder press:

very light!

10 x 5

joints still hurt from yesterday...

seated back ext:

10 x 5

[evilinmotion]

12-27-12

Full Deadlift day after almost 3 months off from it(SI joint injury) :

225 x 8
315 x 5
405 x 5 x 2
500 x 4

Rack pulls from knees:

315 x 1
405 x 1
495 x 1
585 x 1
605 x 1

Deficits (4"):

315 x 6 x 3