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8/13/2008 11:52:38 PM - Mike
last two workouts

Tuesday 8/12... this sucked. My expectations weren't high going in today. I knew my tricep was going to give me trouble but c'mon...

Bench Press
bar x30,75x30,95x30,115x30,135x30
Incline Db Press
35's x15x3sets
Pec Deck
3sets of 12-15
3sets of 12
Extensions(using the ab crunch machine)
3sets of 30 each arm
Incline Situps
3sets of 20

Benching was what I expected. Very tight right above the elbow. Db presses, I really had to concentrate on controlling the db to get it to lockout. The extensions using the ab crunch machine was an accident. I went over to it to rest on after a set of pulldowns and started to press the handles forward. I switched to just doing them one handed and the short range of motion really hit where I'm weak. I plan on hitting these harder and adding bands to it. I'll see where it goes from there.

Wednesday 8/13

Olympic Squats
Leg Ext.
3sets of 12
Leg Curls
sets of 10,10,7,5

Even though my head was a bit up my ass I was able to hit my heaviest squat since my hernia operation and it felt good and strong. I need to start taking my squat a bit serious though. Training in my low top New Balance sneakers made the lift a bit shakey coming out of the hole. I like the heal, it just needs to be harder.

Mike Ruggiera

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