12/7
Bench Press-5x3 @180lbs
Overhead Press-5x3 @110lbs
Haning Knee Raises-6x20
Pushups-3x30
OHP w/Band-5x12
Dips-6x15
Crunches-6x50
8 Sets of 150yd Sprints.
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12/7
Bench Press-5x3 @180lbs
Overhead Press-5x3 @110lbs
Haning Knee Raises-6x20
Pushups-3x30
OHP w/Band-5x12
Dips-6x15
Crunches-6x50
8 Sets of 150yd Sprints.
12/10
Squats-5x3 @205lbs
Seated Calf Raises-3x15
Tabata Pullups
Hanging Knee Raises-6x20
Tabata Chinups
Curls w/Band-5x20
Standing Calf Raises-3x15 @195lbs
Deadlift-1x5 @215lbs
8 Sets of 150yd Sprints.
12/12
Bench Press-5x3 @180lbs
Overhead Press-5x3 @110lbs
Hanging Knee Raises-6x20
Tabata Pushups
OHP w/Band-5x12
Tabata Dips
Crunches-6x50
Seated Calf Raises-3x15
Standing Calf Raises-3x15 @195lbs
5 Sets of 150yd Sprints.
12/16
Squats-6x2 @215lbs
Pullups-3xF
Hanging Knee Raises-6x20
Seated Calf Raises-3x15
Chinups-3xF
Standing Calf Raises-3x15 @195lbs
Curls w/Band-5x20
Deadlift-3x5 @225lbs
5 Sets of 30 Second Sprints.
12/17
Bench Press-5x3 @185lbs
Overhead Press-5x3 @115lbs
Hanging Knee Raises-6x20
Pushups-4xF
OHP w/Band-5x15
Dips-4xF
Side Raises w/Band-5x15
8 Sets of 150yd Sprints.
12/19
Squats-5x5 @200lbs
Pullups-4xF
Seated Calf Raises-3x15
Hanging Knee Raises-6x20
Chinups-4xF
Standing Calf Raises-4x15 @195lbs
Curls w/Band-5x20
Deadlifts-1x5 @225 1x1 @275 1x1 @295 1x1 @300
5 Sets of 150yd Sprints.
Notes:
Today was a great day. Decided to go down in squats because I've been training with 90% of my 1RM for too long. So this was about between 80-85%. Hit a new max on pullups which was 30 and chinups which was 33. I could have probaly got 35 or 36 for chinups if I did a little bit of kipping at the end. I think this whole sets to failure method is really adding on to my maxes, because 3 days ago I could only get 25 pullups and 30 chinups.
Also, I finally attempted a max for deadlifts and I was able to pull 300lbs. I don't know if thats real impressive for my weight or anything but you can decide that. For New Years I'll try 315.
Anything 2x your bodyweight for deadlifts is considered very good. Congrats on the PR's.
Dude, you are an animal
The chin ups and pull ups numbers really impressed me! :walkman: And you have some crazy number for squats with 5x5. You said your body weight was only 135 pounds right?