Monday (1-7-2013)
press warmup 55x5, 65x5, 80x3
press working 85x5, 95x5, 110x8
press accessory 65 5x10
chinup 12, 8, 6, 5, 5, 5, 5, 4
hammer curl 30 3x8
tricep pressdown (v-bar) 150x10, 120 2x10

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 240x5, 280x5, 315x6
weighted hyperextensions 45 5x10
toes-to-bar 4x10

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 145x5, 165x5, 185x6, 2
bench accessory 115 5x10
dumbbell row 80 5x10
tricep pressdown (straight bar) 100 3x10
dumbbell curl 25 3x10

Friday
squat warmup 115x5, 145x5, 175x3
squat working 195x5, 215x5, 245x7
squat accessory 145 5x10
leg curl 100 3x10, 90 2x8
donkey calf raise 400 4x15

Weight (today): 170 lb

Notes: Very tough week after my extended break from training.  Looks like I lost a fair bit of strength in the bench press, and some endurance in the deadlift.  Still sore from Friday's squats.

Posted by: leoncaruthers at 09:56 AM | No Comments | Add Comment
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