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
P3.2W6D1
More catching up.
tabita: 65 lbs 15×15x3
press: x11, x10
stiff deadlift: x13, x8
hang clean: x5, x4
chest / shoulders
dumbbell incline: 55×8 (six sets) [45 sec b/w]
parallel press: 60×6, 65×6 (two sets) [45 sec b/w]
cable fly: 5×12 (three sets) [45 sec b/w]
side raise: 30×8 (eight sets) [30 sec b/w]
front plate raise: 45×8 (six sets) [30 sec b/w]
P3.2W5D5
Catching up .. had to change things around, folks were using the squat racks for curls. Folks like that should be set on fire.
quads / calves
clean: 95×5, 95×4, 95×3, 95×2
leg press: 230×6, 250×6, 270×6, 290×6, 310×6
calf press: 230×6, 250×6, 270×6, 290×6, 310×6
leg extension: 90×12, 135×10, 180×8, 225×5
single lead deadlift: 45×6 (two sets)
front squat: 45×8 (three sets)
P3.2W5D4
Pretty good workout today, surprising since I was pretty short on sleep.
Tabita: 65 lbs 15×15x2
press: 14, 15
hang clean: 6, 7
zercher squat: 7, 8
row: 14, 14
Arms
incline curl: 30×8 (eight sets) [45 sec b/w]
overhead extension: 65×8 (eight sets) [30 sec b/w]
barbell curl: 60×6, 70×6, 80×6 (two sets) [60 sec b/w]
incline close bench: 135×6, 155×6 (two sets) [45 sec b/w]
triceps rope pressdown: 10×12 (two sets) [45 sec b/w]
P3.2W5D3
Hamstrings & Abs
leg curl: 6×8 (four sets) [45 sec b/w]
stiff leg deadlift: 135×6, 155×6, 175×6 [60 sec b/w]
hanging leg raise: x8 (eight sets) [30 sec b/w]
pulldown abs: 11×8, 13×8, 15×8 (two sets) [45 sec b/w]
seated calf raise: 90×8 (four sets) [30 sec b/w]
medicine ball crunch: x12 (two sets)
medicine ball rotation: x12 (two sets)
leg raise: x12 (two sets)
P3.2W5D2
Long night with little sleep. Managed about 3.5 hours total, but still made it to the gym and moved up in a couple of lifts.
Back
tabita: 55 lbs plate 15×15 (two sets)
overhead squat: 10, 8
swing: 8, 8
row: 16, 16
lunge & twist: 3, 2
deadlift: 135×3, 185×3, 225×3, 255×3 (six sets) [45 sec b/w]
barbell row: 135×6, 155×6, 175×6 (two sets) [ 45 sec b/w]
wide pulldown: 8×12, 10×12 (three sets) [60 sec b/w]
P3.2W5D1
Chest/Shoulders
tabita: 65 lbs 15×15 (two sets)
reverse lunge: 4, 4
press: 12, 12
stiff leg deadlift: 8, 8
hang clean: 4, 4
bench: 135×6, 185×6, 205×6 (eight sets) [45 sec b/w]
incline bench: 135×6, 155×6, 175×6 (two sets) [45 sec b/w]
flys: 35×12 (four sets) [45 sec b/w]
front raise: 20×8 (eight sets) [30 sec b/w]
bentover shoulder raise: 20×15 (two sets) [45 sec b/w]
P3.2W4D5
Got in a quick workout before running errands and preparing for a little v-day dinner. I did improve on almost every lift for this workout.
Quads/Calves
wide squat:135×6, 185×3, 225×3 (six sets) [45 sec b/w]
zercher squat: 95×6, 115×6, 135×6 [45 sec b/w]
standing calf raise: 135×6, 155×6, 175×6 (two sets) [45 sec b/w]
cable abs: 11×12, 13×12
medicine ball crunch: x12, x10, x10
medicine ball rotation: x12, x12, x12
P3.2W4D4
Arms
dumbbell curl: 30×8 (eight sets) [45 sec b/w]
french press: 60×8 (eight sets [30 sec b/w]
reverse curl: 60×6 (three sets) [45 sec b/w]
cable curl: 4×12, 4×10 [45 sec b/w]
triceps rope pressdown: 11×12, 12×12 [45 sec b/w]
P3.2W4D3
Hamstrings/Abs
tabita: 65 lbs – 10 sec / 20 sec rest
press: 10, 10
hang clean: 6, 6
zercher squat: 5, 5
row: 12, 12
stiff-leg deadlift: 135×12 (two sets), 135×8 (two sets) [60 sec b/w]
leg press: 210×12 (four sets)
medicine ball crunch: x12 (three sets)
medicine ball rotation: x12 (three sets)
leg raise: x12 (three sets)
twitter: mjladd- mjladd: When looking for an edge, don’t look to areas that are commoditized. Focus on areas where it’s difficult to measure. http://is.gd/a9BqP March 10, 2010
- mjladd: Never knew that Cormac McCarthy was such a pimp. http://libraryland.tumblr.com/post/439029165/epistolized-two-uncollected-short-stories-by March 10, 2010
- mjladd: New Frightened Rabbit out today, 'Winter of Mixed Drinks' http://is.gd/a3b7p. New video: http://is.gd/a3b7o March 9, 2010
- mjladd: Small collection of photos of the archive. http://galleries.statesman.com/gallery/david-foster-wallace-papers-ransom-center/# March 9, 2010
- mjladd: The notes inside DFW's book are pretty fascinating. Rabbit Run = "Sad Smelling". http://www.hrc.utexas.edu/press/releases/2010/dfw/books/ March 9, 2010
- mjladd: UT Austin Ransom Center purchased DFW's papers: http://www.hrc.utexas.edu/press/releases/2010/dfw/books/ March 9, 2010
- mjladd: Really sharp status display board from panic software. http://www.panic.com/blog/2010/03/the-panic-status-board/ March 9, 2010
- mjladd: Incredible miniature worlds by Matthew Albanese: http://is.gd/9Zlu1 and how he makes them: http://is.gd/9ZlxM (via @rob_sheridan) March 8, 2010
- mjladd: @wurd I'd agree with you, but 'Teacher' makes me cringe. Switch that w/ 'Drop Dead Legs' and you have a really solid side-b. March 8, 2010
- mjladd: Reading 'Switch' and really liked this phrase: "What looks like resistance is often a lack of clarity." March 8, 2010
- last.fm
- Trifonic – Terminal B March 11, 2010
- Trifonic – Terminal A March 11, 2010
- Trifonic – Vacuum Tree March 11, 2010
- Trifonic – Sooner Or Later March 11, 2010
- Trifonic – Transgenic March 11, 2010
- Trifonic – Lies March 11, 2010
- Trifonic – Infiltration March 11, 2010
- Trifonic – Parks On Fire March 11, 2010
- Trifonic – Broken March 11, 2010
- Trifonic – Emergence March 11, 2010