30 minutes of Z in the park during the day
30 min of KB "juggling" and some random pull ups a the park at 8:30pm
KB 1 arm swings to flips, to open palm to BUs press, etc
Thursday, July 31, 2008
Monday, July 28, 2008
7_27_08 Sun Strongman Circuit A
15 min Z Health
Warm up
KB Swings and snatches.
Practiced each event by itself to ensure good form and reminders on what to work on.
Strongman Circuit A
1 arm Swing 32 kg KB 10 reps R and L
Farmers walk, trap bar 225 lbs from the end of the neighbors driveway until the end of the second house down--line on the pavement, one way trip
Tire Flip 400 lb tire x 3 times
8 lb Sledge (overhead) on tire 15/15 for 30 reps
fastest time through
Mike N times
2:10 max HR 163, rest 7 minutes,
again 2:11 max HR 173, rest 12 min
2:38 (self timed) max HR 166
active recovery--cleaned garage, HR stayed above 100 the entire 45 minutes! Very humid out
HR of 173 is a new high for me. Need to work on a few sessions of spiking HR up. Should be able to hit the 190s again over time (although my resting HR is lower now, so that is good).
Finlay times
3:28 (tire flips were hard--sunburnt chest--youch!
2:25 (no tire flips)
felt destroyed then--gait was bad--DISTRESS session for sure. Grip was fried.
Had to borrow clothes since the others were soaked with sweat all the way through
complimentary Surge post training shake
Good times! CRF for me felt pretty good considering this was the first time through a medley this year. Need to work on tire flips and upping the weight on farmer walks--225 total is way too light.
Sun night breath hold 1:13
Warm up
KB Swings and snatches.
Practiced each event by itself to ensure good form and reminders on what to work on.
Strongman Circuit A
1 arm Swing 32 kg KB 10 reps R and L
Farmers walk, trap bar 225 lbs from the end of the neighbors driveway until the end of the second house down--line on the pavement, one way trip
Tire Flip 400 lb tire x 3 times
8 lb Sledge (overhead) on tire 15/15 for 30 reps
fastest time through
Mike N times
2:10 max HR 163, rest 7 minutes,
again 2:11 max HR 173, rest 12 min
2:38 (self timed) max HR 166
active recovery--cleaned garage, HR stayed above 100 the entire 45 minutes! Very humid out
HR of 173 is a new high for me. Need to work on a few sessions of spiking HR up. Should be able to hit the 190s again over time (although my resting HR is lower now, so that is good).
Finlay times
3:28 (tire flips were hard--sunburnt chest--youch!
2:25 (no tire flips)
felt destroyed then--gait was bad--DISTRESS session for sure. Grip was fried.
Had to borrow clothes since the others were soaked with sweat all the way through
complimentary Surge post training shake
Good times! CRF for me felt pretty good considering this was the first time through a medley this year. Need to work on tire flips and upping the weight on farmer walks--225 total is way too light.
Sun night breath hold 1:13
7_26_08 Sat--Off, fun behind the boat!
Fun behind the boat as I got to try out my new kiteboard! Whoo ha.
Slept 10 hours the night before and 10.5 hours Sat night--ugh. I was in bed by 10pm
10% day nutrition work, ate lots of fish, had some strawberry wine and a few chips, other meals were on track Higher carb day
Slept 10 hours the night before and 10.5 hours Sat night--ugh. I was in bed by 10pm
10% day nutrition work, ate lots of fish, had some strawberry wine and a few chips, other meals were on track Higher carb day
7_25_08 RE Bench, Rows, BW squats
Done at work gym
Z Health 20 min
worked on more linear motions, some eye work, torso rotation with linear Z work
Circuit style
DB Bench low incl
35 x 23
40 x 23
50 x 10
DB 1 arm rows (fast)
60 x 12 /12
70 x 10/10
Cybex CSR 130 x 13
BW Squats (arms out in front)
BW x 19
BW x 15
BW x 15
EZ bar rev curls
35 x 20
55 x7
Hammer curls
40 x 5/5
HR avg 122 for about 15 minutes, short rest periods
Z Health 20 min
worked on more linear motions, some eye work, torso rotation with linear Z work
Circuit style
DB Bench low incl
35 x 23
40 x 23
50 x 10
DB 1 arm rows (fast)
60 x 12 /12
70 x 10/10
Cybex CSR 130 x 13
BW Squats (arms out in front)
BW x 19
BW x 15
BW x 15
EZ bar rev curls
35 x 20
55 x7
Hammer curls
40 x 5/5
HR avg 122 for about 15 minutes, short rest periods
7_24_Thurs bench night
AM wt 207
Slept 8 hours last night
ADDED L CARNITINE at 1.5 g, ideally in pre/post carb/pro drink based on info from Dave Barr
Survival Z Health during the day
Higher CHO day, 10% meal at night including trail mix and chocolate; quinoa and sugar this AM for breakfast
PM Sesison Bench
Barr before hand drink (1 L , BCAAS, scoop Surge, hydro, 5 gm creatine, BA, L Carnitine) with 1 granola bar
no training partner (he over slept)
Bench
45 x 15/95 x 6/ 95 w chains x 6
115 plus chains x 5
135 plus chains x 4
145 plus chains x 2
145 plus chains x 3
165 plus chains x 1
135 no chains x 12 --boo, used mid finger grip// push ups x 5--TOAST
all other, index at ring, chains weight 20 lbs per side once off floor
Alternated with chin ups
II Chins
BW x 5 (non stop)
BW x 4 (non stop, no pause)
BW x 3 (shorter pause)
BW x 3 (3 sec bottom pause on last rep)
BW x 1,1
Ring rows
palms face/palms down/palms up
BW x 8/x6/x10 no rest
KB floor press (elbows out)
24 kg per hand X 12
24 x 8
Slept 8 hours last night
ADDED L CARNITINE at 1.5 g, ideally in pre/post carb/pro drink based on info from Dave Barr
Survival Z Health during the day
Higher CHO day, 10% meal at night including trail mix and chocolate; quinoa and sugar this AM for breakfast
PM Sesison Bench
Barr before hand drink (1 L , BCAAS, scoop Surge, hydro, 5 gm creatine, BA, L Carnitine) with 1 granola bar
no training partner (he over slept)
Bench
45 x 15/95 x 6/ 95 w chains x 6
115 plus chains x 5
135 plus chains x 4
145 plus chains x 2
145 plus chains x 3
165 plus chains x 1
135 no chains x 12 --boo, used mid finger grip// push ups x 5--TOAST
all other, index at ring, chains weight 20 lbs per side once off floor
Alternated with chin ups
II Chins
BW x 5 (non stop)
BW x 4 (non stop, no pause)
BW x 3 (shorter pause)
BW x 3 (3 sec bottom pause on last rep)
BW x 1,1
Ring rows
palms face/palms down/palms up
BW x 8/x6/x10 no rest
KB floor press (elbows out)
24 kg per hand X 12
24 x 8
Wednesday, July 23, 2008
7_23_ Wed light day
Slept 8.5 hours last night
AM weight 205.5--new low (recently), but carbs have been lower too.
Just a light day today and maybe some KB work if I feel up to it and have time. Probably just a walk or tennis with Jodie
How it went--Felt tired, Z 15 min over lunch, added in a serving of Power Drive and felt better. Relaxed at night low cal/low CHO day.
AM weight 205.5--new low (recently), but carbs have been lower too.
Just a light day today and maybe some KB work if I feel up to it and have time. Probably just a walk or tennis with Jodie
How it went--Felt tired, Z 15 min over lunch, added in a serving of Power Drive and felt better. Relaxed at night low cal/low CHO day.
7_22_Tues DL night (and KB Press)
AM weight 207
Somehow dropped about 3 lbs in about 36 hours and feel much better. When my weight jumps up it normally correlates with me feeling like dog poo and looking like a bloated fish. Hmmmm
Slept 10 hours last night and had one serving of PowerDrive this AM on empty stomach, felt great the rest of the day! Sleep is good.
15 minutes of Z Health outside in the SUN!! Love the big bright thing in the sky.
PM Session
started at 7pm done by 8:40pm
Trap Bar DL with blue chains (each chain set up weighs 20lbs)
135 x 5 no chain
135 and chains X 3
225 and chains x 1,1,1,1,1 (5 singles, rest about 10 sec between to reset)
275 and chains x 1,1,1,1 (4 singles, cluster as above)
295 and chains x 1,1
335 and chains x 1
335 and chains x 1 good form, but swayed a bit side to side---tall spine!!
one more shot
335 and chains x 1 pretty good form, rt side of back dropped a bit on the way up
done
DL vol (including 1/2 chains) 5,115 lbs
KB Press
24 kg X 5/5
28 x 1,1
28 x 1,1
28 x 1,1
Left side still a bit weaker and need to work on L side presses more
Random stuff
played around with some rope work
hammer rope KB curls, neutral rope "pull ups", BW chins and hold X 2, slow ecc
Z cool down 5 minutes
Somehow dropped about 3 lbs in about 36 hours and feel much better. When my weight jumps up it normally correlates with me feeling like dog poo and looking like a bloated fish. Hmmmm
Slept 10 hours last night and had one serving of PowerDrive this AM on empty stomach, felt great the rest of the day! Sleep is good.
15 minutes of Z Health outside in the SUN!! Love the big bright thing in the sky.
PM Session
started at 7pm done by 8:40pm
Trap Bar DL with blue chains (each chain set up weighs 20lbs)
135 x 5 no chain
135 and chains X 3
225 and chains x 1,1,1,1,1 (5 singles, rest about 10 sec between to reset)
275 and chains x 1,1,1,1 (4 singles, cluster as above)
295 and chains x 1,1
335 and chains x 1
335 and chains x 1 good form, but swayed a bit side to side---tall spine!!
one more shot
335 and chains x 1 pretty good form, rt side of back dropped a bit on the way up
done
DL vol (including 1/2 chains) 5,115 lbs
KB Press
24 kg X 5/5
28 x 1,1
28 x 1,1
28 x 1,1
Left side still a bit weaker and need to work on L side presses more
Random stuff
played around with some rope work
hammer rope KB curls, neutral rope "pull ups", BW chins and hold X 2, slow ecc
Z cool down 5 minutes
7_21_Mon KB Snatch Session
30 minutes of Z Health outside at 4pm at the U of MN
Worked on more linear motions, more change of direction, foot/ankle work, more super slow and faster (sport specific) motions
PM Session
Didn't get back from U of MN until 7:15pm
Z Health 10 min NWU 1/2 done in athletic ready stance (same pos. as KB work)
KB Snatch 3 rounds
Volume day, goal greater than 4,000 kg in about 18 min
I
24 x 15/15
28 X 8/8
32 x 5/5
II
24 X 15/15
28 x 8/6 started to get VERY hard, RPE WAY up
32 X 3/3 grip getting weak
III
24 x 13/8 --stopped, form on even the light 24 kg started to go to crap, HR way up and movement dropped way off (sucked). Called it a day
Time was at 16:45 already
Vol today was only 3,368 Kg
Came in, did some light Z Health
Finished session around 8:25pm --trying to do too much later in the day is normally not too good for me.
Was in bed by 9:40pm
Slept 10 hours
Worked on more linear motions, more change of direction, foot/ankle work, more super slow and faster (sport specific) motions
PM Session
Didn't get back from U of MN until 7:15pm
Z Health 10 min NWU 1/2 done in athletic ready stance (same pos. as KB work)
KB Snatch 3 rounds
Volume day, goal greater than 4,000 kg in about 18 min
I
24 x 15/15
28 X 8/8
32 x 5/5
II
24 X 15/15
28 x 8/6 started to get VERY hard, RPE WAY up
32 X 3/3 grip getting weak
III
24 x 13/8 --stopped, form on even the light 24 kg started to go to crap, HR way up and movement dropped way off (sucked). Called it a day
Time was at 16:45 already
Vol today was only 3,368 Kg
Came in, did some light Z Health
Finished session around 8:25pm --trying to do too much later in the day is normally not too good for me.
Was in bed by 9:40pm
Slept 10 hours
Sunday, July 20, 2008
7_20_08_Z and Random KB work outside
Slept about 10 hours the night before and 10 hours last night. Ugh. Still feeling a little tired and sluggish today, but overall feeling better
Opted for a lighter, movement type sesison
Z Health
about 25 minutes
Linear motions
Sports speed (arm motions) with random pause work
note--Vision is MUCH better! Played tennis on Friday night and only missed the ball entirely a few times compared to a typical session where it would be about 12 times at min! I felt like I could see the ball in motion for like the first time EVER! I was very happy considering the visual issues I am working on. Foot movements were MUCH better too. I am far from a tennis start currently, but good stuff considering it was my first time playing tennis this year.
Random KB work
"juggling" type work--flips from swing, palms face swing and flips, swing to BU press with freeze and hold at diff positions, H2H work, H2H delayed work
--I felt like I could actually SEE the KB moving and falling. Sounds insane I know to those with more normal vision, but this was HUGE for me. I missed the catch much less than normal
Used 12 Kg for all to keep it super light, low threat. Did a couple sets with the 16 Kg
HR rapidly increased with little work, so opt for light sess was good
Windmills
12 Kg X singles with pause at bottom, alt L and R
Working on technique and long spine
Have not done these in YEARS
Arm bars
12 Kg, almost face down, pauses
Practiced falling
A couple deck squats, and deck squat to pistol--need work on my Left side still
slept 10 hours last night
Music Anthrax "We've come for you all"
Awesome CD~~
total time 47 min
outside, sun, barefeet in grass
Opted for a lighter, movement type sesison
Z Health
about 25 minutes
Linear motions
Sports speed (arm motions) with random pause work
note--Vision is MUCH better! Played tennis on Friday night and only missed the ball entirely a few times compared to a typical session where it would be about 12 times at min! I felt like I could see the ball in motion for like the first time EVER! I was very happy considering the visual issues I am working on. Foot movements were MUCH better too. I am far from a tennis start currently, but good stuff considering it was my first time playing tennis this year.
Random KB work
"juggling" type work--flips from swing, palms face swing and flips, swing to BU press with freeze and hold at diff positions, H2H work, H2H delayed work
--I felt like I could actually SEE the KB moving and falling. Sounds insane I know to those with more normal vision, but this was HUGE for me. I missed the catch much less than normal
Used 12 Kg for all to keep it super light, low threat. Did a couple sets with the 16 Kg
HR rapidly increased with little work, so opt for light sess was good
Windmills
12 Kg X singles with pause at bottom, alt L and R
Working on technique and long spine
Have not done these in YEARS
Arm bars
12 Kg, almost face down, pauses
Practiced falling
A couple deck squats, and deck squat to pistol--need work on my Left side still
slept 10 hours last night
Music Anthrax "We've come for you all"
Awesome CD~~
total time 47 min
outside, sun, barefeet in grass
7_19 Sat AM session Visual work and Fat Loss--Swings, sledge, press
Z Health
20 min, more linear work and NWU 2
Music: Slipknot
AM session
Surge 1 scoop
Hydro 1 scoop
6 gm BCAAS
5 gm creatine
3 gm Beta alanine
1 hour before my session
Visual, athletic work with client--side flow and hip turn with visual ball work
My session after we were done with him
All done circuit style I, then II, then III, and repeat
avg (not too aggressive) rest between exercises, high quality work
I KB Swing (1 arm) low tension style, bone rhythm work
28 kg x 15/15 (L/R)
28 x 15/15 (R/L)
28 x 15/15 (L/R)
28 x 15/15
II Sledge strike overhand on tire (8 lb sledge)
note--most of tire was on asphalt
x 15/15
x 15/15
x 15/15
x 15/15
III Open palm KB press
16 kg x5/5 for 4 sets
Felt good,work capacity is up considering I have not done with for a long time
Last session was 6_08
Total time 30:40, avg HR 123 beat per min
http://miketnelsontraining.blogspot.com/2008/06/6808-sunday-crf-sess-sledge-kb-press-kb.html
Used a heavier KB this time (so more volume) and DESTROYED the time
Today
16:55 time
avg HR 148 bpm
12 min later was 108 avg
Slept almost 10 hours last night. Seems to be a high correlation to sleep duration and CRF!
20 min, more linear work and NWU 2
Music: Slipknot
AM session
Surge 1 scoop
Hydro 1 scoop
6 gm BCAAS
5 gm creatine
3 gm Beta alanine
1 hour before my session
Visual, athletic work with client--side flow and hip turn with visual ball work
My session after we were done with him
All done circuit style I, then II, then III, and repeat
avg (not too aggressive) rest between exercises, high quality work
I KB Swing (1 arm) low tension style, bone rhythm work
28 kg x 15/15 (L/R)
28 x 15/15 (R/L)
28 x 15/15 (L/R)
28 x 15/15
II Sledge strike overhand on tire (8 lb sledge)
note--most of tire was on asphalt
x 15/15
x 15/15
x 15/15
x 15/15
III Open palm KB press
16 kg x5/5 for 4 sets
Felt good,work capacity is up considering I have not done with for a long time
Last session was 6_08
Total time 30:40, avg HR 123 beat per min
http://miketnelsontraining.blogspot.com/2008/06/6808-sunday-crf-sess-sledge-kb-press-kb.html
Used a heavier KB this time (so more volume) and DESTROYED the time
Today
16:55 time
avg HR 148 bpm
12 min later was 108 avg
Slept almost 10 hours last night. Seems to be a high correlation to sleep duration and CRF!
7_18_Friday Bench, lunger, Rev curls
Z Health 20 minutes
Working on linear (not circular) movements based on a chat with Frankie F
Linear nerve glide work
Lumbar and head rotation
Circuit style, 20 min total
Lunges (to land on the TOP of back foot and outside)
BW X 10/ 10 for 3 sets
DB flat bench
35 x 25
45 x 15
55 x12
65 x8
EZ bar rev curls
35 x 20
45 x 15
55 x 8+2
65 x 0--switched to EZ curl x 8
Started Creatine monohydrate again (have not used for 4 weeks) at 5 gm per day and 7.5 gms on lifting days
Started Beta Alanine again, 9 g per day for 4 weeks at 3 g x 3 times per day
CRF/fat loss priority until mid Aug
Last BF % about 3 weeks ago was 15.2% on 7 site skin caliper (down slightly from previous 4 weeks)
Working on linear (not circular) movements based on a chat with Frankie F
Linear nerve glide work
Lumbar and head rotation
Circuit style, 20 min total
Lunges (to land on the TOP of back foot and outside)
BW X 10/ 10 for 3 sets
DB flat bench
35 x 25
45 x 15
55 x12
65 x8
EZ bar rev curls
35 x 20
45 x 15
55 x 8+2
65 x 0--switched to EZ curl x 8
Started Creatine monohydrate again (have not used for 4 weeks) at 5 gm per day and 7.5 gms on lifting days
Started Beta Alanine again, 9 g per day for 4 weeks at 3 g x 3 times per day
CRF/fat loss priority until mid Aug
Last BF % about 3 weeks ago was 15.2% on 7 site skin caliper (down slightly from previous 4 weeks)
7_17_ Thurs_Bench with chains
Z Health NWU 1/2
Bench with blue chains
95 x 5
115+chains x 5
135+chains x4
135 + chains x 3
135+chains x 3
155 + chains x 1
135 wt only x 10--pathetic! ugh.
Wt felt heavy, but left wrist stayed in place the whole time, so that is progress as I won't increase the wt until I get my wrist movement done perfect Wt with chains tests very well
Bench with blue chains
95 x 5
115+chains x 5
135+chains x4
135 + chains x 3
135+chains x 3
155 + chains x 1
135 wt only x 10--pathetic! ugh.
Wt felt heavy, but left wrist stayed in place the whole time, so that is progress as I won't increase the wt until I get my wrist movement done perfect Wt with chains tests very well
7_15_ Tues 2 sessions, Circuit and then Trap DLs/Chins
noon session at work gym
Z Health 20 minutes
Circuit style
BW Squat x 12
Hammer curls (rt lunge, int rot)
35 x 8/8
30 x 7/7
DB 1 arm bench (alt DBs)
normal/palms face
45 x 6/6 palms face 4/4
50 x 6/6 palms face 3/3 no pause between on both
1 arm row
60 x 10/10
65 x 10/10
PM Sesison--Trap Bar DLs and Chins
Snatch hold at top position
Sparky x 12 sec iso hold L and R
Trap Bar with blue chains
135+chains x 5
225 +chains x5
275 + chains x 2
Chin ups (neutral spine, bar to clavical)
BW x 5
BW + 20 lbs chains X 2
Feeling really good, just a bit tired at night and behind on everything else! Need to make sure t get my food made on the weekends!
Wed-off
Z Health 20 minutes
Circuit style
BW Squat x 12
Hammer curls (rt lunge, int rot)
35 x 8/8
30 x 7/7
DB 1 arm bench (alt DBs)
normal/palms face
45 x 6/6 palms face 4/4
50 x 6/6 palms face 3/3 no pause between on both
1 arm row
60 x 10/10
65 x 10/10
PM Sesison--Trap Bar DLs and Chins
Snatch hold at top position
Sparky x 12 sec iso hold L and R
Trap Bar with blue chains
135+chains x 5
225 +chains x5
275 + chains x 2
Chin ups (neutral spine, bar to clavical)
BW x 5
BW + 20 lbs chains X 2
Feeling really good, just a bit tired at night and behind on everything else! Need to make sure t get my food made on the weekends!
Wed-off
7_15_08_random KB work
Z Health primariy and some random KB work, did not write it done though, Done outside in the grass in the sun
7_12 and 7_13 Sat and Sun--kiteboarding!!!
http://miketnelson.blogspot.com/2008/07/z-health-kettlebells-and-kiteboarding.html
For the update on my kiteboarding up north. It was AWESOME!!!!! Easily top 3 sessions of my entire life. Everything felt great and came up tired, but it was a "clean" tired from movement.
Had a great week after that.
For the update on my kiteboarding up north. It was AWESOME!!!!! Easily top 3 sessions of my entire life. Everything felt great and came up tired, but it was a "clean" tired from movement.
Had a great week after that.
7_08_08_Trap Bar DLs
Low back had been tight and bugging me, felt pretty good today. Oddly enough, trap bar DLs make it feel better. Still have not been able to do reg DLs as the thought is not even remotely sounding good
KB snatch
16 x 10/10
32 x 3
32 x 3
40 x 1--PR!!!! Was able to snatch Sparky (40 kg KB) on rt side for the fist time (first attempt)
40 x 0, 0--L, missed. Way too much startle and threat, I never look directly at the the KB but I remember staring right at it once I got it to the top and thought it was going to smash me like a bug--hence I missed. Need more lock out work on the Left side first
Trap Bar with blue chains on each side
135 x 5 plus chains
225 plus chains x 3
275 plus chains x 3
Wed-Friday--Off, feeling spent
KB snatch
16 x 10/10
32 x 3
32 x 3
40 x 1--PR!!!! Was able to snatch Sparky (40 kg KB) on rt side for the fist time (first attempt)
40 x 0, 0--L, missed. Way too much startle and threat, I never look directly at the the KB but I remember staring right at it once I got it to the top and thought it was going to smash me like a bug--hence I missed. Need more lock out work on the Left side first
Trap Bar with blue chains on each side
135 x 5 plus chains
225 plus chains x 3
275 plus chains x 3
Wed-Friday--Off, feeling spent
7_7_08 Random KB work
Since turning in exams, feeling spent and not wanting to do much lifting. Super behind on everything else that I put off to work on exams during mini hibernation
Sleeping well, but can't seem to get enough sleep at night--still tired during the day
Only logging session I did, random survival Z on other days
TGU 45 lb oly bar x 1,1 --PR (well, I never tried it before but felt like I needed a PR)
Short CRF session, 3 rounds
Sledge on tire 15/15 15/15 15/15
KB open palm press, 3 sets of 4/4
Throw in some light KB front squats and pushup to tire for 3 rounds also
Sleeping well, but can't seem to get enough sleep at night--still tired during the day
Only logging session I did, random survival Z on other days
TGU 45 lb oly bar x 1,1 --PR (well, I never tried it before but felt like I needed a PR)
Short CRF session, 3 rounds
Sledge on tire 15/15 15/15 15/15
KB open palm press, 3 sets of 4/4
Throw in some light KB front squats and pushup to tire for 3 rounds also
7_3_08 Bench with blue chains
Bought some 5/8 inch chains from Iron Woody fitness
http://www.ironwoodyfitness.com/accessories.php
Wt is 20 lbs each with other smaller chain. The powder coating on them is no the best, but for extr weight they work just fine.
Bench with blue chains on each end (adds 40lbs, but only at the top), wt records is WITHOUT chains
bar
95 x 10
135 x6
135 x 4
3 board/ 2 board pinky grip 135 x 1/ 1
done, slept only 2 hours the night before due to PhD writtens turned in.
Felt better after lifting wtih chains, movement tested good but kept the vol low
http://www.ironwoodyfitness.com/accessories.php
Wt is 20 lbs each with other smaller chain. The powder coating on them is no the best, but for extr weight they work just fine.
Bench with blue chains on each end (adds 40lbs, but only at the top), wt records is WITHOUT chains
bar
95 x 10
135 x6
135 x 4
3 board/ 2 board pinky grip 135 x 1/ 1
done, slept only 2 hours the night before due to PhD writtens turned in.
Felt better after lifting wtih chains, movement tested good but kept the vol low
6_25 to 7_3__survival Z and lifting
Random stuff whenever I could find time. PhD written exams due 7/3, stress level super high.
Overall, movement was good up until the last 2 days
Overall, movement was good up until the last 2 days
Subscribe to:
Posts (Atom)
