10/12/08
BW 76kg / 170lbs (PM)
-Row 500m = 1:45.2@29
DROM
-Back Squats: 111 x5x2 / 111.5 x5
Sets are getting heavy and I need to not let myself get greedy. Got to keep my knees out on the back squats. Going 111.5 x5x3 for next workout.
-Bench Press: 68 x5x3
Solid. Having someone stand behind me for a spot without spotting really helps me mentally. Go 68.5 x5x3
-Deadhang Chin-ups: 13/9/6
Was suppose to do cleans but it was dumb-fuck day at the gym with every moron and they're buddy wasting space with weird squat shit that made me grimace and the same guy who keeps doing the 300 workout 3 times a week taking up too much equipment and space for that foolish venture.
-Windmills: 40lbs x5 / 45lbs x5 / 50lbs x5x2

09/12/08
BW 76kg / 170lbs (AM)
Stretch/Extra day. Solid session. Covered rotary cuffs, calfs and a couple DROM movements that hurt me in the right places. I'm notice a difference with these sessions
-3 Rounds of:
10 back ext, 10kg
10 Leg raises
60 sec plank