P3.2W8D1

Back:
chins: x3 (six sets)
zercher squat: 95×5 (six sets)
// combo, 60 sec b/w
close grip row: 13×6, 15×6, 17×5, 18×4
close pulldown: 8×10, 9×10 (three sets)
medicine ball crunch: x12 (three sets)
medicine ball rotation: x12 (three sets)

March 9, 2010 | Filed Under lifting | Leave a Comment 

P3.2W8D1

chest / shoulders:
bench: 135×6, 185×6, 205×6 (eight sets) [45 sec b/w]
cable flys: 5×12 (four sets) [45 sec b/w]
cuff pull: 3×8 (three sets)
cuff ext: 4×8 (three sets)
hip-to-shoulder: 2×6 (three sets)
bent-over cable raise: 2×6 (three sets)
cable pull: 8×8 (three sets)

March 8, 2010 | Filed Under lifting | Leave a Comment 

P3.2W7D4

Tabita: 45 lbs 15×15x3
overhead squat: x7
swings: x6
rows: x12
front raise: x8

Arms:
standing curl: 30×8 (eight sets)
overhead extension: 70×8 (eight sets) [combo w/ curl 60 sec b/w]
barbell curl: 70×6, 80×6, 90×5 (two sets) [45 sec b/w]
triceps pressdown: 11×8, 13×6, 14×6 (two sets) [45 sec b/w]

March 5, 2010 | Filed Under lifting | Leave a Comment 

P3.2W7D3

Hamstrings / Abs:
leg curl: 6×8 (five sets) [45 sec b/w]
stiff leg deadlift: 135×6 (five sets)
hanging leg raise: x8 (five sets) [combo w/ sld 60 sec b/w]
pulldown abs: 12×8, 14×6, 15×6 (two sets) [45 sec b/w]
seated calf raise: 90×8 (five sets) [45 sec b/w]
medicine ball crunch: x12 (two sets)
medicine ball rotation: x12 (two sets)

March 4, 2010 | Filed Under lifting | Leave a Comment 

P3.2W7D2

Back:
deadlift: 135×3, 185×3, 225×3, 265×3 (six sets) [45 sec b/w]
barbell row: 135×6, 165×6, 185×6 (two sets) [45 sec b/w]
wide pulldown: 8×10, 10×10 (four sets) [60 sec b/w]
hip crossover: x12
medicine ball rotation: x12
medicine ball crunch: x12

March 2, 2010 | Filed Under lifting | Leave a Comment 

P3.2W7D1

Pretty good workout even with a lousy nights sleep.

Tabita: 75 lbs 20×10x3
front squat: 7,6,5
press: 7,6,5
stiff-leg deadlift: 7,6,5
hang clean: 4,4,3

Chest / Shoulders:
incline bench: 135×6, 165×6 (eight sets) [45 sec b/w]
flys: 40×12 (four sets) [60 sec b/w]
front raise: 20×8 (four sets)
bent-over side raise: 20×8 (four sets)

March 1, 2010 | Filed Under lifting | Leave a Comment 

P3.2W6D5

Quads / Calves:
wide squat: 135×3, 185×3 (six sets) [45 sec b/w]
zercher squat: 956, 115×6, 135×6, 155×3 [60 sec b/w]
standing calf raise: 135×6, 155×6, 185×6 [45 sec b/w]
medicine ball rotation: x12, x12
medicine ball crunch: x12, x11

February 26, 2010 | Filed Under lifting | Leave a Comment 

P3.2W6D4

Back on schedule. Just about half-way finished with this phase and I’m feeling a bit burned out. It’s harder for my to feel progression when I’m not measuring max efforts. It does seem to be a little easier on my system and I’m not in pain nearly as much.

One more phase left and then I think I’ll be retiring this portion of the blog. I wanted to document the effort and results of a year of focused lifting and that’s pretty much over.

tabita: 75 lbs x3
press: x8 (three sets)
hang clean: x3 (three sets)
zercher squat: x5 (three sets)
row: x8 (three sets)

arms:
dumbbell curl: 30×8 (eight sets) [45 sec b/w]
french press: 70×8 (eight sets) [45 sec b/w]
reverse curl: 70×6 (two sets) [45 sec b/w]
single arm cable triceps: 5×12 (two sets) [45 sec b/w]
cable curl: 7×12, 8×10 [60 sec b/w]

February 25, 2010 | Filed Under lifting | Leave a Comment 

P3.2W6D3

tabita: 75 lbs 10×20x5
front squat: x5 (five sets)
press: x8 (five sets)

hamstring / abs:
leg press: 270×12 (four sets)
calf press: 270×12 (four sets) [60 sec b/w]
single leg barbell deadlift: 45×5 (three sets) [45 sec b/w]
pulldown abs: 12×8, 14×8, 15×8 (two sets) [45 sec b/w]

February 24, 2010 | Filed Under lifting | Leave a Comment 

P3.2W6D2

tabita: 45 lbs 10×20x3
overhead squat: x5, x5, x5
swing: x5, x5, x5
row: x12, x15, x15

back:
chins: x3 (six sets) [45 sec b/w]
close grip pulldown: 8×12 (four sets) [45 sec b/w]
medicine ball crunch: x12, x12
medicine ball rotation: x12, x10
leg raise: x10. x10

February 23, 2010 | Filed Under lifting | Leave a Comment 

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