Hard ass squats!!

05/18/09

squat 235 3X10
Press 155 5,4,4
3 Sets of Pull-ups 8,4,4 (not perfect height)

3x10 back extension 20lbs
3X10 captains chair knee tucks 25lbs
3X10 Side to side obliques 60lbs

Ehhh hopefully getting back at it

05/10/09

squat 285 3X5
Bench 210 3X5
3 Sets of Pull-ups

05/13/09

Press 155 - 4,3,3

CF style work out

15 DB swings 50 lbs
15 burpees
15 sit-ups
4 rds
apporx. 20 mins

3x10 back extension (Unweighted)
3X10 captains chair knee tucks 15lbs

05/18/09

squat 225 3X10
Bench 215 3X5
3 Sets of Pull-ups 7,4,4 (not perfect height)

3x10 back extension 10lbs
3X10 captains chair knee tucks 20lbs

Played basketball pretty hard

Weighted Pull-ups

03.31.08

Weighted Pull-up reps of:
1-1-1-1-1-1-1-1-1-1

BW= 219.0

45-50-55-60-65(PR)-67.5(PR)-70(PR)-72.5(PR)-75(PR)-77.5(f)

Post Workout:

3x5 Bench Press @ 205 lbs

Pull-ups

01.14.08

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Score: 10 rds + 7 Pull-ups

Still Rollin'

12.08.07

Weighted pull-ups 1-1-1-1-1-1-1 reps

Body Weight: 214.9 lbs

1- 30 lb
1- 35 lb
1- 40 lb
1- 45 lb
1- 50 lb
1- 55 lb
1- 60 lb
Tried 65 lb on an 8th attempt and failed

Shoulders In Pain

12.03.07
30 Muscle-ups for time

Subbed:
30 rounds of:
4 Pull-ups
4 Dips

Time: 39:13

Pull-ups and Squats

11.30.07
With a running clock do 1 pull-up the first minute 2 the second three the third and so on, until failure.

Score: 10 Rounds + 6 Pull-ups

Followed By:
Back Squats

5- 165 lb
5- 185 lb
3- 195 lb
3- 195 lb
3- 195 lb

Need to remember to keep my head up.

Followed by:
Captains Chair
5x10
Leg raises with straight legs