Tuesday - 5/9/06

Pre-workout drink NO-Xplode - 2 scoops

Squat - warm-up - barx10 for at least 3 sets.. we used the box today, so wanted to get the feel of it again, since we haven't done it in so long... 135x8, 135x6.. work sets - 225x2x4sets, 20 sec count between, partner did his sets, then i was up again for another 225x2x4. we then did 315 box 1 set, 2 reps. no belt with the squats. the only thing i consistently use with squatting is my wrist wraps.

Deadlift - Conventional style - 225x2x5sets, 20 sec rest between sets
Sumo style - 315x1, 405x1, no belt. felt good. first time doing 405 with no gear whatsoever... no belt, no hips, just chalk!

Leg press - to blast the front of the quad. these we do with our toes just off the top of the platform, feet a little closer than shoulder width.. it's a short movement, but you feel it in the quads, and it helps the hamstrings too with the control on the way down. 7 plates each side x10, 8 plates each side x10, 9 plates each side x10..

Adductor - yes that machine that the women use to work the inner/outer thigh.. we worked the inner. i was told to do these by a Physical Therapist to help with my hip flexor which i strained a little at my meet back at the end of march. i'm not too sure what the weights were but nothing too heavy, just heavy enough.

Abs - i do abs at work earlier in the day. i used a couple of exercises from Pavel's Beyond Crunches... using the ab wheel, jacknife exercise 5 sets of 5.. i have not graduated to the full jacknife, so i'm still doing them from my knees. i then did the dumbell overhead side bend, 12lb db's in each hand, 5 sets of 5. At the gym inbetween the adductor sets, i did weighted crunches on the Abench, 20lb x20 reps, 30lbs x15 reps, 35lb x15.

took my Cellmass 1 scoop, went home, cooked a couple of peppercorn filets, rested a little, took my Cellmass 1 scoop and went to bed. woke up this morning feeling pretty damn good.

Pavel's Beyond Crunches - you will work your abs with these exercises