I knew about this video before, but I had never watched it an nor have I completed watching it (its 50 minutes long) but I thought I’d pass it along and let everyone else know about it. I’ve always loved Dan John’s speaking so perhaps I’ll learn something about squatting on this video. […]

Barbell Rows
10@45/20.5 - Warm-up
5@95/43.2 - Warm-up
4@130/59.1
4@135/61.4
8@120/54.5
12@110/50
Bench Press
10@95/43.2 - Warm-up
4@135/61.4 - Warm-up
4@155/70.5 - Warm-up
4@175/79.5 - Warm-up
4@195/88.6
4@205/93.2
8@175/79.5
12@165/75
Superset
Chin-up – 2×5@BW,6@BW + 4 with 40lbs assist
DB Shoulder Press – 2×4@50/22.7,12@35/15.9
DB Upper Body Russian Twist – 2×8@20/9.1
Tags: bench press, barbell row, weight lifting
I was a bit worried about the bench press since my lifting partner was out sick, […]

Squats
6@135/61.4 - Warm-up
4@185/84.1 - Warm-up
4@205/93.2
4@215/97.7
4@225/102.3
12@160/72.7
Quarter Squat
3×3@295/134.1
Superset
Good Morning – 2×8@115/52.3
Dynamic Lunge – 2×8@115/52.3
Swiss Ball Crunch – 2×8@45/20.5
Tags: squat, weight lifting
I’m pleased with the numbers on this workout. The 2 hour meeting before hand took a bit of energy out of me, but I got into it once I was at the gym. 295 […]

Push Press
10@45/20.5 - Warm-up
5@95/43.2 - Warm-up
4@125/56.8
4@135/61.4
8@110/50
12@100/45.5
Pull-ups
2×4@BW (probably should have added weight..but no weight belt at this gym!)
7@BW + 2 Lat Pulldowns@220/100
4@BW + 8 Lat Pulldowns@220/100
Superset
DB Incline Bench Press – 2×4@65/29.5,12@50/22.7
Seated Row – 2×4@160/72.7,12@115/52.3
DB Upper Body Russian Twist – 2×8@20/9.1
Tags: push press, pull ups, weight lifting
Was a bit down with how hard the […]

I did some tweaking of my RSS feeds today, from something that Scott told me about, and the podcast is now available in iTunes for your listening pleasure. So you can subscribe and set it to automatically download! Just click on the icon on the right hand side right beneath my PR list and you’ll […]

Deadlift
8@135/61.4 - warm-up
5@205/93.2 - warm-up
4@245/111.4
4@255/115.9
4@265/120.5
12@195/88.6
Rack Deadlifts
3×3@325/147.7
Superset
Bulgarian Split Squat – 2×10@30/13.6
Back Extension – 2×10@25/11.4
Hanging Leg Raise 6@BW,7@BW
Tags: dead lift, weight lifting
Another workout that I’m pleased with. I think next week, week 3, on all of these workouts is going to be a tough one with the weights that I have planned. However I’m excited […]

Found this video linked off of RossTraining.com. I know of the guy that put this together, he’s a MAJOR, strongman fan and I think he put it together for motivation…for those that are chasing Pudz. I’ll let you decide. Interesting to note that Pudz spent some time in prison for a car […]

Barbell Rows
8@65/29.5 - warm-up
5@95/43.2 - warm-up
4@125/56.8
4@130/59.1
8@115/52.3
12@105/47.7
Bench Press
5@135/61.4 - warm-up
4@165/75 - warm-up
4@185/84.1
4@195/88.6
8@170/77.3
12@160/72.7
Superset
Chin-ups – 2×4@BW+7.5, 5@BW+5 and 40lb assisted (no lat pull down at this gym)
DB Shoulder Press – 2×4@50/22.7,12@30/13.6
DB Upper Body Russian Twist – 2×6@20/9.1 (plus BW)
Tags: bench press, barbell row, weight lifting
A pretty good workout. I was worried about the weight on […]

Squats
8@45/20.5 warm-up
4@135/61.4 warm-up
4@175/79.5 warm-up
4@195/88.6
4@205/93.2
4@215/97.7
Quarter Squats
3×3@285/129.5
Superset
Good Mornings – 2×10@110/50
Dynamic Lunge 8@110/50,9@110/50
Swiss Ball Crunch – 6@+35/15.9,12@+35/15.9
Tags: squat, weight lifting
Overall a good workout. I was a little stiff to begin the workout but once I had warmed up I was good. The weights on the squats moved pretty good today. I was pretty pleased with […]

Barbell Push Press
8@45/20.5 - warm-up
4@95/43.2 - warm-up
4@115/52.3
4@125/56.8
8@105/47.7
12@95/43.2
Wide Grip Pull-up
2×4@BW
4@BW + 4@205/93.2 Wide Grip Lat Pulldown
12@220 Wide Grip Lat Pulldown
Superset
DB Incline Bench Press 4@50/22.7,4@60/27.3,12@45/20.5
Seated Row – 2×4@150/68.2,12@105/47.7
DB Upper Body Russian Twist
2×6@BW+20/9.1
Tags: push press, pull up, weight lifting
All of the weights felt really good today. On the push press I read where it helps […]