tpc's training journal

[t-p-c]

Monday November 19, 2007
legs/back/bi

front squat
205x5x2

bb row
205x8x3

leg ext
3 sets high reps

curls
4 sets

hypers
bw+25x12x3

leg raises
bw+15x12x3

1 arm db lateral raises
35x10
40x8

comments
Good wo. Fronts were tough, I didn't realize it had been so long since I last did them. Used straps on the bb rows, little english on the last couple reps. 1 arm db laterals were new. I used loose form, like this: http://www.youtube.com/watch?v=TXDN7sD3crQ I loved them. No more pussy 25 lb strict laterals, these felt way better.

[t-p-c]

Monday November 26, 2007
upper

incline db
85x8x2
85x6

bb row
185x6
225x5x2 (loose)
185x10

dips
bwx20
bwx18
bwx15

hammer chin
bwx8x2
bwx6

power lateral raise
35x10
40x8

comments
I took some time off from the gym last week due to the holiday but I am back in action. My wrist is feeling better so that is a plus!!

[t-p-c]

Tuesday November 27, 2007
lower

box squat
315x5x3

trap bar dl
225x5
315x5
405x5

hypers
bwx15x3

leg raises
bw+15x10x3

leg extension
3 sets

comments
First time doing trap bar dl. I like them. I'm assuming the bar weighs 45 lbs and I had 4 plates on. My quads are improving. Need to do more calf work though.

[t-p-c]

Wednesday November 28, 2007
esc 105

bench press 1RM
225x1
250x1
260x1

1.5 mile run
10:45

comments
Bench and running test for my biokinetics and conditioning class.

[t-p-c]

Thursday November 29, 2007
shoulders/arms

smith shoulder press
185x6x4

seated db hammer curl
50x10x2
50x8

db tri ext
35x10x2
35x8

power laterals
40x10x2
40x8

spider curl
30x12
35x7
30x8

reverse grip pressdown
3 sets

cable curl
3 sets

laterals
2 sets

comments
Nothing special, huge pump though.