mike makes crotch juice

[GunnedDownAtrocity]

3/5
curls 95x 7; 80x8; 75x7; 65x10
skulls 100 x 10, 5; 95x 7
hammer curls 40s x 8,6; 35sx 8
rolling tri ext 40s x6; 35sx 10, 7
db wrist curls 35s and 25s for 3 sets
reverse curls with bar for 3 sets


3/6
squat 225 3x8
front squat 145 3x10
leg extentions 90x 8,9.10
leg curls with 2-3 second hold 45 x 10, 7, 3 (hammies cramped up so bad i went into laughing fits. the hold really kicked my ass)
calf raises 225 2 x 10 (tried 275, but was so tired i couldnt high bar it)
135 off plates 4x15
abs leg raises and frog kicks - fairly pathetic sets

[GunnedDownAtrocity]

3/8
bench 195 3x8
overheads 110 3x8
bflies 40s 10, 10, 7
db overheads 40s x8; 35x 10, 11
pushups 45 on back 9, 6; inclined one set to f
laterals 15s 3xf

3/9
deads
265 3x5 actually didnt look too bad
rows 125 3x8
chins 9,5,6
db rows 40s 15, 12, 10
shrugs + dbshrugs ss
185 x 12; 225 x 12, 11
40s with 3 second hold 3xf

[GunnedDownAtrocity]

3/11
squat 235 3x8
front squat 150 3x10
leg curls 45 8, 10, 10
leg extentions 90 x 3x10
calf raises 225 off plates 12, 12
135 off plates x 13
135 on ground 3x20

[GunnedDownAtrocity]

3/12
curls 95 x 8 1/2; 80 x 9, 7
skulls 100 10, 7; 95 x 10
hammer curls 40s 10, 10, 8
rolling tri ext. 40s x 7; 35s x 10, 8
db wrist curls 40s and 35s 3xf
reverse curls 50 x 12,12,12

[GunnedDownAtrocity]

3/15
bench 200 3x8
overheads 115 8,7, 7
bflies 40s 10, 10, 9
db overheads 40s x 9,10, 10 *had long break after first set - had to start fish
pushups *no one was here who could load a plate on my back and adora took to long to come sit on my back
inclined about 18in on handles - 13, 9, 8
laterals 15s 3xf

[GunnedDownAtrocity]

3/16
deads 275 3x5
rows 125 3x8 (forgot to put 130 on)
chins 10, 10 ,8
db rows 40s 3xf no break between sets
shrugs + db shrugs w/ 4sec hold superset
185xf; 225 2xf
40s 3xf
reverse rows 2x10
frog kicks 12,14,12
short bike ride (maybe just under 15mins)

[GunnedDownAtrocity]

3/18
curls 95 8 1/2; 80x 8, 8
skulls 100 3x8
hammer curls 40s x 9, 8, 7
rolling tri ext. 40s x 8; 35s x 9, 10
db wrist curls 40s & 30s 3xf
reverse curls 55 x 12, 12,8
20 min bike ride; hanging and stretching
*several exercises went down a rep or two at the same weight, though i did complete the workout in a much shorter time than last week. really need to drop

the skulls as they are killing my elbow.

3/19
squats 245 3x8
front squats 155
leg extentions 90 3x10
leg curls 45 3xf w/ hold
calf raises (between sets of ext/curls)
135 x 15; 205 5xf (12-15 range)
27 min bike ride (same distance, but took it easy after just doing legs)
leg raises 3xf and stretching

[GunnedDownAtrocity]

3/21
25 min bike ride

3/22
bench 205 3x8
overhead 115 8,8, 7 1/2
db flies 40s 12, 9,9
db overheads 40s 3x10
pushups 12,11,10
laterals 15s 3xf
*bench and overheads felt solid as **** tonight.

[GunnedDownAtrocity]

3/23
deads 285 3x5
rows 130 3x8
chins 9,10,9
db rows 40s 3xf without rest (15ish, 12ish, 10ish)
shrugs + db shrugs w/ 4 sec hold ss
225 3xf (15ish); 40s 3xf (15ish)
4 sets leg raises and frog kicks

3/24
20 min bike ride

3/25
squats 255 3x8
front squats 160 3x10
leg curls 45 x 11, 9, 7
leg ext. 95 10, 10, 10
calf raises 185 x 20, 15, 13, 11, 11, 13
25 min bike ride
v ups with 25lb db x 10,8,7
hanging + stretching

3/26
curls 95x8; 75x 9, 5 - wrists hurting, burning out. good this is last arm day before meet. sad not to hit 95 x 10 though.
skulls 105 3x8 * last time for long time
hamer curls 40s 3x10
rolling tri ext. 40s x9; 35s x10,10
db wrist curls 40s + 35s 3xf
reverse curls 60x8; 55 x 10,10
25 min bike ride - added bridge
frog kicks 3xf and stretching

3/30
bench 210 3x8
overheads 120 3x8
bflies 40s 3x12
db overheads 40s 12, 10,
inclined pushups on handles 8, 13, 9
lateral raises 15s x 3xf
deep stretches
25 min bike ride (including bridge)
v ups with 35lb db 10, 6, 5
frog kicks 3xf

[Vash]

**** you are a strong little mother****er.

[GunnedDownAtrocity]

3/31
22 min bike ride (including bridge)

4/1
300 3x5
rows 135 3x5
chins 9, 10, 8
dbrows 40s (no rest beteen sets) 3xf
shrugs + db shrugs w/ 4 second hold ss
235 3xf (12 range)
40s 3xf (10-12 range)
25 min bike ride (including bridge)
3 sets frog kicks
hanging w/ 40lb weight about 80 seconds
stretching

4/2
25 min bike ride

[GunnedDownAtrocity]

**** you are a strong little mother****er.

thanks man. ive done better in the past on most lifts, but bench 210 3x8 was a PR by one rep. tonight is squat 270 3x8. if i get it, it will also be a pr.

[GunnedDownAtrocity]

4/3
squats 270 x 8,6,8 (no belt) PR
front squat 165 x 3x10
leg curls 45lbs 3x not many
leg extentions 90lbs x not many
calf raises 185 x 12, 5x15
30 - 35 min bike ride (same distance including bridge, but took my time and i was working against the wind)
vups with 35lb db 10, 8, 4
frog kicks 2xf

[GunnedDownAtrocity]

4/6
*last heavy bench session before meet

bench 215 x 8,7 PR (skipped 3rd set as it just felt like the right
thing to do 5 days out from the meet)
squat up to 295
dead up to 345
bench up to 225 paused
265 x 1 PR
275 x miss (i think i would of had it if i would have just went for it first)

*i realize that setting a pr might not be the best thing to do before a meet, but it was touch and go, and i really think it helped me mentally more than it hurt me physically.

[GunnedDownAtrocity]

270 x 8 (1st set of 3)

http://www.youtube.com/watch?v=1tCxM97wgDI