Andy's 2011 Log

[andys_trim]

Deadlift
225 X 6
225 X 10
225 X 12 (PR)

BB Rows
135 X 10
135 X 12 (PR)
185 X 6 (PR)

V Bar Cable Rows
115 X 10
160 X 6
160 X 6

Cable Pullovers
80 X 10
90 X 10
100 X 8

DB Hammer Rows
30 X 8
30 X 8

EX Bar Curls
35 X 8
35 X 8

Notes
Another really good workout today. This is the first time I've done high rep deadlifts in a long time and I'm already feeling it! Focused on using really slow negatives on my curl movements and it burned like hell (in a good way). Decided not to do too many sets for biceps since they got hit pretty hard with all the rowing movements.

[big_swede]

Solid smashing andy!!!

[dmaipa]

nice work andy

[andys_trim]

Thanks guys!

[LtL]

Nice lifting buddy. Always good to see a couple of PR's.

LtL

[Szelago]

Looky all the PRs over here!

Keep it going Andy!

[andys_trim]

Thanks guys. My back has been destroyed all day

[big_swede]

Andy is a PR machine.

[andys_trim]

DB Lateral Raise Weight and reps are for each side
20 X 8
25 X 8
35 X 8

EZ Bar Upright Row
100 X 8
100 X 8
100 X 8

Cable Rear Flyes Weight and reps are for each hand
3 plates X 8
4 plates X 8
4 plates X 8

Shoulder Press Machine
115 X 8
120 X 8
120 X 8

Bulldozer Lateral Raises Weight and reps are for each side
40 X 8 (PR)

Dips
3 sets of BW X 8

EZ Bar Overhead Triceps Extensions
80 X 8
80 X 8
80 X 8

Tricep Rope Pulldowns
100 X 8
100 X 8
110 X 8

Running: Distance Day
1.1 miles in 10 minutes and 20 seconds.

Notes
A very good workout today. I decided since I was starting a running regiment for the summer, I would go back to the very basics with my lifting and hope both progress to far better levels as the summer goes on.

Today was the first time I have run distance in over a year. I took a very slow pace and ran the mile fairly easily. I attribute some of the success to my valet job which has me running quite a bit, just not much more than 1/4 mile. 10 minutes and 20 seconds is a fairly good time. Just need to keep on getting better. Speed day tomorrow.

[BendtheBar]

That's a decent time for having never ran before.