Last few training sessions….

Last few…

I’m getting worse and worse at posting my training log. Maybe due to the massive flood we had at the gym last week I’ve been a little off-line lately?!?!?! Gym’s back up and running though, finally!

Monday 2/2/09
DE Squat/Deadlift

1. box squat w/chains: 245×2/8
2. speed deadlift w/chains: 295×1/6
3. long cycle: 24kg x 4,4,4,4 (16 reps in 4:00)
4a. band oblique abs: 3×10
4b. hanging leg raise: 3×8

Wednesday 2/4/09 – missed max effort bench night due to flooded gym. Coulda’ swam I guess…

Friday 2/6/09
ME Squat/Deadlift

1. ssb low box squat w/foam on box: barx7, 115×5, 135×3, 155×3, 175×1, 205×1, 225×1
2. long cycle: 20kg x 4,4,4,4,4,4,4 (28 reps in 7:00)
3a. 45 degree back raise: 4×10
3b. pulldown abs w/band: 4×15
4. 1-arm long cycle: 24kg x 8,8,8,8,8 (40 reps in 5:00)
*Backed off on the long cycle weight cause’ my back was tweaked and I wanted to get some longer sets in. Went pretty well. Rack and arm fatigue is definitely my weak point. Wind is surprisingly good considering I do no cardio. Will add some cardio in soon though just to get some conditioning and try to get my bodyweight down a bit.

Sunday 2/8/09
DE Bench

1. long cycle: 20kg x 4,4,4,4,4,4,6,8 (38 reps in 8:00)
2. bench press w/chains: 95×3/2, 115×3/2, 135×3/2. 155×3
3. pulldown: 4×10
4a. pushdown: 3×12
4b. shrug: 3×12

Finish with the concept 2 rower: 12:00/2643m

Back was still twinging a bit so I stuck with the 20kg’s on long cycle, but hit a nice PR with it. Added some cardio in today as well. Back was feeling much better after the workout.