november 12 2010 shirted bench
First shirt bench training in 2 or 3 months
45x25
95x20
135x8
225x5
275x2
315x3
455x3 bar move 2or3 inch
500x3 no touch almost
525x3
start feeling tired i stop right there
Post workout meal
250gr of activia yougourt
2cup of basmati rice
46 gr of whey protein
5 table spoon of honey
9 november 2010 light raw bench
Raw bench
45x25 flat back flat foot
95x8 flat back flat foot
135x8 arched back
225x6
275x5
315x3
355x2 miss 3 at the lock out cause the spottre try to take the bar and i say NOOOOOOOOO
and i loose my air .
Flat fly 3x15
1 arm reverse grip pushdown 3x20
v bar pulldown 3x8
1 arm dumbell row elbow out 3x10
10 october 2010
I am very sick today . I sleep 12hours and i feel like i never sleep .
Deadlift
all raw , no belt
135x8
225x6
315x6
add belt
455x5
555x5 miss 6 at the lock out bad form
Good morning
330x8
leg extension for knee rehab 2x20 very light
cable cunch very very heavy
12,10,8,6,4
Raw light bench
Raw bench
Barx30
95x20
135x8
225x8
260x8
I dont wanna put too much weight because i train by myself
but for my last set i have my brother for a hand off and spot
310x5
tricep extension 1x10
curl grip pull down 1x10
Sunday ,october 3 ,2010 deadlift
I feel very tired today . Cause of my full time job and full time school , but enought energie for deadlift .
Conventional deadlift this week
warm up all raw and no belt
135x10 , 225x8 , 315x8 , 405x8
add belt
540x5
abs crunch
leg extension 2x20 very light for knee rehab