11/04/2010
bw = 150
soreness = hamstrings a bit, back a bit
aches/injuries = left lower back, right mid back, left ham tendon slightly during glute bridges tonight, right forearm 'pull' (happened when reaching up for touch height hah), calfs
fatigue = not too bad, didnt get 8 hours sleep though so eyes burny all day
diet: 4 protein shakes, chicken + mashed potatoes + salad + chocolate-cake, little piece of chocolate
workout: trapz + shoulders
- S1: ssbar shrug: 165 lb @ 5, 5, 20, 20, 20, 25, 25, fast: 10, dead
- S1: standing ohp: 70 lb @ 5, 5, 14, 13, 17, 15, 15, fast: 10, 5, dead
- S2: pushups: BW + 10 lb : 35, 32,
- S2: glute bridges: 100, 50,
- S2: calf raises: 50, 50,
safety squat bar shrugs and deadlift ftw.. for shrugs, the 'comfort pads' on it, they slide up your thigh ez, unlike barbell shrugs gripping your shorts.. for deadlift, it's elevated ~4 more inches or so, which I like, makes keeping form alot easier because the bar is elevated slightly.. plan on actually deadlifting with my SSBAR now
exercises to add:
- single arm db standing ohp
- single arm db side bends
- ssbar deadlifts for reps
- chinup/pullup holds with weight
- single arm db curl
- trainer CoC gripper repouts
- db front & lateral raise
total repertoire so far:
- squat
- dips / pushups
- chinups / neutral grip pullups / wide grip pullups / single arm db row
- 3" & 2" bar curl
- 2" bar standing ohp
- db shrug, ssbar shrug
- high rep walking lunges
- glutes bridges / calf raises
- rear delt fly
i feel like natho
my mom's new dog:
http://www.adarq.org/forum/nature-wilderness-hiking-and-misc-outdoorsy-stuff/my-mom%27s-new-dog-gizmo-2-0-post-20-000/msg20525/#new
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, 205(10), 185(16), 165(20)
