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10/29/2012 9:01:16 AM -
RSC Day 7 & 8 - Deadlifts and OHP

These last two weeks were ridiculous. I was in t a total of 6 cities, and slept in like 5 different hotels. One thing I told myself is I would never miss a big event for my kids. This week I have a 2 year old birthday, a dance recital, parent/teacher conferences and of course halloween. So in order to do that, I had to hit the road hard before it.

Because of that, I was only able to train once a week it seemed like. I'm fine with that though, I was busy and certainly not being lazy so.....

Anyways, here is saturday and today:

Warmed up
A&C
KB Swings
GPP
*(burpees, mountain climbers, dead bug & Russian twists x 3 sets x 15 seconds each non-stop)

Conventional Deadlifts
bar x 15
72.5kg x 10
122.5kg x 5
162.5kg x 4
202.5kg x 4
192.5kg x 4 x 4

RDL's
122.5kg x 3 x 8 reps
112.5kg x 2 x 12 reps

Banded ABDUCTORS
MM x 3 x 15 reps

Circuit
1a. Ab Wheel x 15
1b. Side Planks x 60 sec. ea.
1c. Inverted planks x 90lbs x 60 sec.
A total of 3 circuits

I pussed out from lunges... it would have sucked the life out of me. I will slowly get them in without it causing me to wear down and not do this other stuff.

MONDAY (TODAY)
warmed up
A&C

Seated Military press
bar x 15
75 x 8
105 x 8
125 x 3 x 8 reps
95 x RP x 12, 7, 7

Iso Low Row (Almost like an upright row)
90 x 8
140lbs x 2 x 8
110lbs x RP x 12, 10, 8

Reverse Grip EZ Curls
55lbs x RP x 12, 12, 10

Tricep Cable extensions
100 x 12, 12, 10

Band Pull aparts
150 total reps (20,20,20,15,15,15,15,10,10,10)
*this took forever

The military hurt my shoulder bad. It just felt like my rotator was getting grinded in there.




,
Al Caslow


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