Back and Biceps-1/6/10

beat up my back with luke and jake beggs yesterday

chinups 5x as many as possible with BW

DB row 4x6
1st set 95 with one 20 lb chain
2nd-3rd set 95lbs DB with two 20 lb chains
4th set same DB with one 20 lb chain for 15 each side

neutral grip pulldowns 5x6
fifth set was actually 6,6,6 using rest pause

tbar row with 8 25's to increase range of motion at the top
4x6

Superset 1
Face pulls 3x12
Preacher curl 90lbs 3x8

palm up DB curls 3x8- dave tate style

Leg Day- 1/5/10

Man, that is weird typing "10" in the year spot of the date...

For leg day had two real solid partners, Luke Beggs and Matt Cook. When I train legs, even on your most motivated day, you at least need a spotter/ some one to yell at you.

Warm-up
leg extensions 4x12 pretty light weight
leg curls 3x15 just getting the blood flowing

dynamic warm up
over unders
bw squats
chest stretch- torn up from yesterday, too tight a chest won't let me get under the bar like i want to

back squat
45x a lot
135x12
225x 10
315x3
365x6
385x6
405x6

RDLs
225 x8
245 x8
265 2x8

1-legged leg press
3 plates each side 2x8 each side
4 plates each side 1x6 each side

superset leg extensions (3x12) and leg curls (2x10)

machine calf raises 5x6-12 increasing weight=less reps

Look'n back... what would you see?

I saw this video...



If some one took a video of all you did last year, would it be worth watching? Who would you let watch it with you? Would any of it be embarassing? motivating? jaw-dropping?

Going through the motions of a routine day is monotonous and isn't really living. It's already January 3, I know you have the focus to be working on your goals that you want to achieve, but what will your video show in December.

Seated Shoulder Press... prove'n the haters wrong

first set of four sets, going for 6 reps. seems fresh bc it was the first set