Monday (9-17-2012)
press warmup 55x5, 75x5, 85x3
press working 95x3, 110x3, 120x3
bench 95x5, 135 5x10
lat pulldowns 150 3x10, 140 3x10
pressdowns 150 3x10
hammer curls 30 3x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 275x3, 315x3, 355x3
squat 135x5, 185 5x10
box jump 30" 5x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 195x3, 215x3
press 45x5, 80 5x10
dumbbell row 85 5x10
pressdowns 150 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 225x3, 255x3, 290x3
deadlift 135x5, 225 5x10
donkey calf raise 400 5x15
hanging leg raise 5x15

Weight (Today): 173 lb

Notes: ONOZ, I gained a pound!  After a bit more eating and adult beverage indulgence, a pound ain't so bad.  On the plus side, no missed reps other than a shallow 3rd squat @290 on Friday -- which I didn't count -- requiring a quick legit 3rd rep after a few seconds to ask a friend if I'd hit decent depth.

Posted by: leoncaruthers at 03:30 PM | No Comments | Add Comment
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