Happy Thanksgiving

Try these exercises today, more than likely you will be taking some time off of the gym this week with traveling and family time. Hey, I'm realistic. I would hope you at least worked out yesterday, today, and tomorrow.

1. Walking Lunges holding an EZ curl bar Overhead- Make sure there is room for you to walk with the weight OH. I did ten steps with each leg with just a 30lb EZ curl bar and I felt it in my quads and shoulders. An excellent exercise to incorporate multiple muscle groups. I also superset these with one-legged leg extensions for an extra burn
2. RDLs with a Barbell Row at the bottom- Obviously you want to pick a weight that is somewhat light for RDLs since you have to be able to Barbell Row it, but push yourself. Complete 12 reps each of rows and RDLs and superset in some jump squats.

Both of these exercises will kick your butt and you can shoot through them quickly if you are crunched for time. GET AFTER IT!!!

deadlift'n 1/11/10

Deadlift day- went ahead and decided after my warm up that i was going to max today... just curious and felt good

step overs and unders
foam roll glutes, hip flexors, and back
cossacks

135 2x10
225 1x10
315 1x6
365 1x6
405 1x3 strapped
425 1x3 strapped
445 1x3 chalked
465 1x1 chalked and belt
485 1x1 ---> PR for me... chalked and belt

got encouragement/competition from training partner danny amon to not use wimp straps

goal is to be in mid 500's by end of year... i'll get it

supinated barbell rows
185x10
225 3x8

pullups 4x AMAP

pull-throughs 2x8
1x6