Sf03's Blog

030909

sf03 — Mon, 09 Mar 2009 22:36:33 +0000

I took off about a week and spend most of time drinking beer…and back to being over 200

Squat – top: 235

Deadlift top: 225

incline bench: 205 (only1 at 205)

02/16/09

sf03 — Mon, 16 Feb 2009 23:17:00 +0000

Missed some of the log….but still was working out

Squate:

5 135

5 185

5 210

5 225

5 245

Deadlift:

5 135

5 155

5 180

5 185

1 205

Bench:

1 set of 1o with 45 dumbells

5 135

5 155

5 180

5 185

5 195

Abs:

15@ball, 10@Hand/elbows, feet in 10, each side for as long as possible (20-30 sec)

bi – lifting 45 bar, .5+1 way (on the buttom and on top) at 5 times each

tri – with rope…starting at 90 and working down to 0 at 10 at a time

weighted myself and was at slightly bellow 20 after shower

WorkOut4 – 02/09/09

sf03 — Tue, 10 Feb 2009 00:19:56 +0000

Abs – pre workout (elbow to pushup)

Benchpress

- The bar was taken so i had to do the bench press 1st

5@ 135

5@ 155

5@ 175

5@ 185

3@ 195

Squats

5@ 135

5@ 155

5@ 175

5@ 185

3@ 205

Deadlift

5@ 135

5@ 155

5@ 175

5@ 185

3@ 195

Abs: 10@balls, hang on each side for 30 sec, hang on on each side for 15 sec…and last one

WorkOut3 – 02/06/09

sf03 — Fri, 06 Feb 2009 23:21:56 +0000

I felt great today…..no cramps or anything

Squat – 5X5: 135,155,180,195,205

Incline Bench – 10@105, 10@115, 7@130, 5@135, 5@135

Pull ups – 25 pull ups (took for ever…by end was doing 1 at a time)

Abs – 15@ball, 10@pushup to elbows, 10@ball, 10@leg pulls, held for 2 sec on each elbow (side)

Weighted myself…after workout/shower and was 201….starting weight was 205 on superball sunday (during the game 09)…let’s see what happens

WorkOut2 – 02/04/09

sf03 — Wed, 04 Feb 2009 23:43:31 +0000

Felt better …the lets hurt like hell but hey…thats what i get for missing the gym for 3 month

Squat – 4X5 135,155,180,185, 1X4 195

Standing Military press – 5×5 65, 85, 100, 105, 95

Barbell Row - 95, 115, 140, 145, 155

Bicep curls – bar 15 + bar at wide angle

Underhand Tricept pul – 80 – 10 times

Abs – 12@ball, 10 on mat (pushup stand to elbow stand), 10@ball, 10 let curls

Played hockey for 1 hour in the evening.

WorkOut1 – 02/02/09

sf03 — Wed, 04 Feb 2009 23:33:33 +0000

Monday

Squat – 4X5 - 135, 155, 180, 185

Deadlift 4X5 – don’t remember

Benchpress 4×5 -don’t remember but top weight was 185

Did some other exercises