Workout Log 6

Alrighty then, better week this time. Got in all three workouts, mostly felt pretty good. Didn't do any cardio, though, which doesn't help the fat loss efforts.

Monday (6/5):
A1: Split Squat: 90 x 8, 180 x 8, 270 x 6, work weight 320
A2: Bench Press: 135 x 8, 185 x 5, work weight 225
6 sets of 5 in 14:11, better time

B1: Smith Military Press: no warm up, 150 work weight
B2: Bent Row: 135 x 8, 245 work weight
7 sets of 5 in 13:35, better time

C1: Depth Jumps: 24 inches, 2 x 15 lbs
C2: Ballistic Pushups: explosive push and hand clap
4 sets of 10 in 9:23

Sit upts (45 lb plate): 3 x 25, 20, 20

Tuesday (6/6): off, was waiting for the ant-Chrsit to appear

Wednesday (6/7):
A1: Smith Deads: 90 x 8, 180 x 8, 290 work weight
A2: Incline Chest: 135 x 8, 200 work weight
7 sets of 5 in 14:54, more weight and only slightly slower

B1: Hang Clean: 135 x 6, 190 work weight
B2 Hammer Stength Lat Pull: no warm up, 115 each side work weight
6 sets in 14:15, kicked my ass, mostly grip and biceps -- will change this

C1: Dips: bodyweight
C2: Pec Deck: 165 work weight
10 sets of 7/5 in 10:09 -- did sets of 7 on dips and 5 on pec deck

Ab roller: 2 x 50, 50
Ab roller obliques: 2 x 20, 20 each side

Thursday (6/8): off

Friday (6/9):
A1: Power Squat: 360 x8, 630 x 8, 810 work weight (max load)
A2: EZ Bar Pullover: 50 x 8, 95 work weight
7 sets of 5 in 13:31 -- no more hack squats, killed my knees
Did a drop set of 810 x 12, 540 x 12 on squat to finish off

B1: Hammer Strength Incline Chest: 45 x 8, work weight 100 each side
B2: One Arm Cable Row: no warm up, 150 work weight (whole stack)
8 sets in 11:45, row was too light, need to use the other stack (up to 200)

C1: Arnold Press: 45 each work weight
C2: Stiff-leg Deadlift: 135 x 8, 225 work weight (light for first time in 3 months)
6 sets of 5 in 13:02 (did 10 Arnolds and 8 SLDL on last set)

Knee Ups: 2 x 25/20
Planks: 2 x 60 seconds each

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