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7/18/2012 10:22:53 AM -
Week 11 Day 1 - BB

I got in the gym on sunday but monday got away from me, and tuesday I had to travel then late dinner plans. So I need to step it up here these next four days and fit in all the days.

Some good news though, we are finally moving away from the storage shed capacity and into a real building that is actually a real gym.
We have merged with and will move our monolift, reverse hyper and glute ham raise in to have access to the necessary stuff. The rest they have and much more than we did. It's a great space with tons of solid and good equipment. Looking forward to it.

Check out sunday's work now:

Warmed up

Floor press
bar x 20
135 x 10
185 x 10
225 x 10 rpe 8
225 x 10 rpe 9
225 x 8 rpe 8

Chest supported row
90lbs x 3 sets x 12 reps

DB overhead press
50lbs x 3 sets x 10 reps

95lbs x 3 sets x 8 reps

120lbs x 3 sets x 10 reps

DB 1leg romanian deadlifts
60lbs x 3 x 8 reps each leg

Reverse Hypers
140lbs x 3 x 15 reps

GHR abs
bw x 3 x 15 reps


Al Caslow

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