3/31/06 - Friday

back to another bodybuilding type routine for legs.. this hurt and i'm not going to be able to walk sunday. i felt like puking during the workout between sets of the leg press, leg ext supersets. you'll know why.. here we go:

Squat... close stance, this hurt. 135x10x2, 225x10x2
Leg Press supersetted with a leg extension... up from the leg press walk over to the ext do a set and repeat... foot positioning on the leg press... feet close together toes off the top of the foot plate. this keeps the knee from bending past the front of the foot and focuses on the hams and glutes on the downward movement...

Leg Press - 5 plates per sidex15, Leg ext 80x10, 6 plates per sidex15, 80x10, 7 plates per side, 80x10, 8 plates per sidex17, 80x10... wanted to puke pretty much throughout starting from set #2

stiff leg good mornings - 135x10x3

lat pulldown - 130x10x3

bicep curls arms wider than shoulder... 45x10,55x10,65x10,75x8

cybex machine arm curls... this really hurt... very light weight.. i think i on had 3 plates on to start... 10 reps, 10 sec rest.. now during the 10 sec rest rob kept my hands on the handles, and my wrists curled to keep tension on the bicep muscle. i was able to handle 3 plates for maybe 3 sets, then i think i had to drop it down to 1 plate for the rest. my arms were killing me... however, after the last set i was still doing partial curls at the mid of the movement for 10 or so, top of the movement for 10 or so and a long negative with rob pulling the handles back down. i got off the machine and my arms stayed bent... i couldn't lift my drink to face! my bi's were engorged with blood, felt tight and hurt like hell.. that was it for this day. i ended up going home, taking a quick break then i went to go see my friends' band play and did some more curls of the alcoholic persuasion. i'm hurting today from thurs and yest, and this isn't even the worst yet!

3/30/06 - Thursday

so we decided to do a little more of a bodybuilding routine, and kind of work on not using any leg drive on the bench or incline db press.

Bench - warmed up and did 225x5, 225x4x2. usually i have my pinky finger on the outside ring of the bar, but today i moved it out one to the ring finger. felt wide as hell. also we benched like this with our feet up on the bench. more control was needed and it took the leg drive out of the equation. didn't like it because it felt uncomfortable.

DB incline.. 60x8x4... again to take the leg drive out, we put our feet up on the db rack... again i didn't like it.

Hammer Strength shoulder press - 90per sidex8x4

Tri pushdowns - wide flat bar 40x40x4
Tri pushdowns - v-bar 50x20x4

that was it.. i was hurting and i'm still feeling it today.. really felt it when i went to squat yesterday and it hurt to grab the bar on my shoulders.