12/18/07 - Tuesday

Squat - warm up, then went to box squats with 225x2x8 sets, about 30-45 sec rest between sets

Deadlift Conv - 225x1x10 sets

Pull-ups - i love doing pull ups now, legs straight, no swinging! bodyweightx8, put on the dip/chin belt and added my 45lb kettlebell to it. 2 sets x5

Bent over barbell rows - 135x8x3 sets

seated calves - 50x20, 20x40, 20x40

NitroPlus Calf machine (straight leg) - 65x30x3 sets... i'm definately going to be feeling this tomorrow. everytime i blast my calves i have problems walking 2 days later.

Powerlifting - Light/Speed Squat/Dead

Squat - Bar warm up, 135x8x2, 225x5, 225x3, 315x3

Box Squats - 225x2x4 sets

Conventional Dead - 135x3x3, 225x3x3

Hyper Extensions - body x10x3, body+25lb x10

Lat Pulldown - 190x6, 200x6, 210x6

One Arm Dumbell Rows - 80x6, 90x6, 100x6

Bicep Preacher machine - 95x8x4

nice short day for me. i'm hoping to get some good work in tomorrow on the bench... train heavy, and rest up