thats true, but i still have to lose 10-20lbs

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2-13

squats 135 x 10, 185 x 8, 225 x 8, 315 x 8, 335 x 8
deads 135 x 8, 225 x 8, 245 x 1
goodmornings 75 x 8, 95 x 8
step ups 10 w/ db 22.5 x 10
db lunges 22.5 x 7, 10
jump bulgar 10, w. wt 10
squat, push, jump bulgar 20/10/5 x 2

might say f it to deads cuz my lower back has been feelin weird for 2 weeks. its not pain, more like i cant stretch it out all the way

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are you on it with the soft tissue work? some lower back pain can come from tight muscles in the posterior chain, esp the piriformis (I think).

naw. i need to get a foam rollers tho

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2-14

ran 4.25mi
abs
bike 2.40mi

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2-15

t bar row 45 x 10, 70 x 10, 90 x 10, 125 x 8
pull ups 10 wt 27.5 x 5, 25 x 8, 5
seated row
pull down 125 x 10, 150 x 8, 180 x 8, 165 x 3
db row 75 x 8, 100 x 8
incline db curl 32.5 x 8,8
shrugs

horrible day. weak, tired, sore, and i didnt feel like being there

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sleep, diet?

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88m3 on being charitable:

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both. normally im able to push thru, but that day wasnt cuttin it

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2-16

bench 135 x8, 185 x 8, 225 x6, 245 x 4
db incline 60 x 9, 80 x 8, 100 x 5
decline 135 x 8, 185 x 5, 135 x 8
db seated shouldr press 42.5 x 6, 52.5 x 6, 65 x 6, 70 x 6
rear delt flys 25 x 10,10

had practice in the am so i went easy today

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2-19

pull ups 3x 10
db row 70 x 8, 90 x 8, 110 x 8
iso hi row 45 x80, 70 x 8, 90 x 8, 135 x 8
iso low row single arm 45 x 10, 70 x 10, 90 x 10, 115 x 8
pulldwn
seated row
iso lat pulldwn 45 x 8, 70 x 8, 90 x 8, 115 x 5
curl 65 x 8, 75 x 7
seated db curl 35 x 10, 10
ran 3.16mi

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2-25

bench 135,185,225 x 8, 245 x 7
db incline 70 x 8, 80 x 8, 95 x 8
decline 135 x 8, 185 x 4, 205 x6
standing military 75 x8, 95 x 8, 115 x 5, 135 x 3
fly machine
seated arnold press 32.5 x 8, 40 x 8, 50 x 7
db rear delt flys 22.5 x 10,10,10
dips 10, w/wt 35 x 5, 6
tri push down

abs

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2-27

squat 135 x 8, 185 x 8, 225 x 8, 315 x 8, 365 x 8
deads 135 x 9, 225 x 6, 315 x 5, 405 x 3
good mornings 95 x 5, 115 x 5
plus all that other stuff i dont feel like typin

twas a good day

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3-1

iso hi 45, 70, 90, 135 x 8
pullups 7,7,7,7
db row 70 x 8, 80 x 8,100 x 8
low row 45, 90, 135 x 8,
v bar pull down
seated row
curls 75 x 8, 8, 95 x 8
db seated curl 37.5 x 8,8 45 x 8
hammer curl 37.5 x 8,8,8
db shrugs 75 x 8,8,8
zottman curl 25s x 4,6

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3-2

incline 135x 10, 185x 8, 225 x 6
bench 135 x 8, 185 x 5, 225 x 4,3
decline 135 x 8, 185 x 6, 205 x 5, 225 x 3
db seated shld 45,55,65 x 8, 75 x 5
dips 10,,7,7
tri pulldown
arnolds 37.5 x 5, 3
rear delt flys 20 x 8,8,8
abs
ran 2.16mi

couldnt do the weight that i normally do for chest. i mightve been too tired from practice earlier. i do love it when the gym isnt crowded on a sat night

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3-4
chest, shoulder, tri

3-5/6

iso lat pulldwn 45, 70, 90, 115 x8
iso low row 55, 80, 100 x8, 135 x 7
pulldown
seated row
seated curl, 37.5 x8
preacher curl 65 x8, 75 x8, 90 x5
seated incline curl 40 x 5,5
abs
ran 3.13mi

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heavy weights. USC football. LAKERS. RAIDERS.
its still your moutherfuckin set
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