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Steff's old school training!
Steff:
Thanks! ;D
I do try hard.
But the real challenge for me is leaving some in the tank!
Steff:
Squat 167,5 lbs
3x10
Wide grip pullup BW, touching chest (wider grip then monday)
1x4 +3 singles 10 sec RI + 3 eccentric
1x3 +3 singles 10 sec RI +3 eccentric
1x3 +2 doubles +1 singles10 sec RI (doubles and sigle on straight bar)
DB BP 61,7 lbs
3x10
BPN Std press 66 lbs
3x9
Bar curl 46,3 lbs
3x10
DB wrist curl 27,5 lbs
3x8
Cable donkeys
1x20 1x16 1x17 154 lbs
Seated toe raise 176 lbs
2x14 1x12
I'm gonna back off a bit with the eccentrics on wide grip pullups.
Since Heavy, Light, Medium days work so well on everything else why should I make an exception with pullups?
Increased the weight on DB bench with 1,1 lbs/DB and on curls with 2,2 lbs.
Steff:
Squat 184 lbs
3x10
Wide grip pullup BW. Touching chest starting with wider grip than wednesday moving inwards each set
1x3 cambered +1x3 on straight+2 singles with 10 sec RI on straight bar.
1x3 cambered +3 on straight +2 singles with 10 sec RI singles on staright bar
1x4 +1 static hold +2 reps on straight bar 1 single + 1 static hold
DB BP 67,2 lbs
1x10 1x9 1x10
Std press 83,7 lbs
1x10 1x8 1x10
Bar curl 50,7 lbs
3x10
Toe raise 167,5 lbs
3x9
Seated toe raise 132 lbs
3x20
Did the light day on pullups today. Later on it will be on wednesdays.
Made the RI too short on the second set both on DB bench and OHP...
Everything else is moving forward nice and "easy"! ;)
Steff:
Squat 198,4 lbs
3x8
Wide grip pullup (all reps on cambered bar@ BW)
1x5 +2 singles 15 sec RI +1 eccentric
1x5 +2 singles 15 sec RI +2 eccentric
1x5 +3 eccentric
DB BP 71,6 lbs
1x9 2x10
Std press 92,5 lbs
3x9
Curls: 52,9 lbs
3x10
Reeves machine calfs 145,5 lbs
1x20 2x19
Seated toe raise: 132 lbs
3x18
Down sized the pullup part. Monday is going to be the heaviest day of the week for pullups.
Since it seems to be working well with H, L, M days for all the other exercises.
Could have done 3x10 on squats but due to the instructor course
I'm attending (which included a spinning WO yesterday) I decided to save some for later.
Steff:
Squat 175,2 lbs
3x10
Wide grip pullup BW, touching chest (wider grip than monday on first 2 sets)
4x2 doubles 30 sec RI
4x2 doubles 25 sec RI
4x2 doubles 30 sec RI (same grip as monday)
DB BP 62,8 lbs
3x10
BPN Std press 66 lbs
3x10
Bar curl 48,5 lbs
3x10
DB wrist curl 27,5 lbs
3x10
Cable donkeys
1x24 154 lbs 1x18 1x19 176 lbs
Seated toe raise 176 lbs
1x18 2x17
Had to up carb and protein intake and lower the fat.
Overall calories went up. Quite a difference in how much
pressure(Swedish expression) I had in my body today. ;D
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