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10/24/2007 4:25:48 PM -
Training//10-17 and 10-20

10-17 Speed work


Flat bench
135 x 10 225 x 10 315 x 10

405 x 3 x 6
495 x 3 x 2


Fat Bar high boards
405 x 10
495 x 10
545 x 5
585 x 5
Enough my fnnnn elbows were killing me

did some light tricep work and packed it in ive been fcked up as of late with my lower back the only thing that helps it is rest so ive been taking a little time off between workouts


10-20 Assistance work

Face pulls
medium weight x 10 x 4

millitary presses machine

stack x 10 x 4


lat pulls
medium weight x 10 x 4

Light Squats yes i said it squats

135 x 10///225 x 10 x 4

first time ive squatted in 5 years and i remember why

bicep curls 4 x 10 medium weight

mini band tricep pushdowns 5 x 20

peace out


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