Thursday, May 24, 2012

BARBELL SQUAT
5 x 162 Lbs
5 x 202 Lbs
5 x 240 Lbs
5 x 240 Lbs
1RM = 280 Lbs

BARBELL SHOULDER PRESS
5 x 110 Lbs
5 x 130 Lbs
5 x 155 Lbs
2 x 170 Lbs
1RM = 181.33 Lbs

BARBELL DEADLIFTS
5 x 220 Lbs
5 x 260 Lbs
5 x 300 Lbs
5 x 345 Lbs
1RM = 402.5 Lbs

DUMBBELL ONE ARM TRICEP EXTENSIONS
8 x 104 Lbs
1RM = 131.73 Lbs

BARBELL LYING TRICEP PRESS
21 x 140 Lbs
1RM = 238 Lbs

PREACHER CURL
7 x 130 Lbs
7 x 130 Lbs
1RM = 160.33 Lbs

CABLE SEATED CRUNCH
15 x 125 Lbs
15 x 125 Lbs


- Squats; the easy day, yawn.
- Press; 170 Lbs is dam hard. This is going to take some work.
- Deadlift; back was really good until the last lift. I knew it was a lot of weight, told myself not to do it but I did and ended up having to take some Ibuprofin and ice my back afterwards.
- Tricep Extension; enough weight and rep range but didn't feel like I targetted it enough like I'm used to
- Tricep Press; always know this is a good exercise that targets the triceps. I picked too little of weight as did not know how much I was going to be able to lift; will up weight next time.
- Curls; added more weight from last time though 1RM went down. Not too worried as this will increase
- Crunches; still lazy and haven't changed this out

- Overall not a bad day; except for pushing too far on the deadlifts but knew that this was the big one and wanted it bad.
- Feeling pretty decent today so we shall see how it goes
- Work today 8:00 AM to 4:30 PM and then work tonight from 5:00 PM to 7:00 AM; going to be a long day.
- Will weight lift Saturday when get up. Will run beep shuttle test on Sunday and then run again on Monday ... and then lift, run, lift, run ... rinse and repeat.