I’m turning 24 this month and it’s about time I got serious about tracking my progress and reaching goals. I’m going to start posting my workouts starting tomorrow. Comments and questions are always welcome.
Goals for Jan. 1, 2010:
Clean and Press: 270
Front Squat: 385
Bench Press: 320
Deadlift: 580
Tuesday 9/8/09:
C & P 160x5, 185x5, 210x6
Dips BWx20,17,10,10,10,9,10.9,8
WG PU, MG CU BWx12,7,4,5,4,5,3,5,3,4,3,4,3,4,3,3,-,3,-,2
Grippers #1x6,6 straight elbow, #1x5,5 flexed elbow
3 way plank, bridge, vacuum x70sec each
Wednesday 9/9/09
Front Squat 220x5, 250x5, 285x4
Back Squat 135x10, 225x10, 315x10, 225x10, 135x10
Unilateral Leg Curls 35x10, 25x10 4 sets
Wrist Roller 10x2 3 sets
Ab Roller 25,15
Friday 9/11/09
Flat Bench 185x5, 210x5, 240x7
Seated DB Press 45x15,15,13,12,9,8,3
1-Arm DB Rows 50x10,10, 80x25
Neutral Grip PU BWx6,6,5,3
DB Curls 20x10,10, 30x22
Cable Twists 40x15,15
Pinches 2 10’sx45sec, 3 10’sx52sec, 37sec, 2 10’sx90sec
BB Complex DL, RDL, Row, Hang Snatch, Hang Clean, Push Press, Squat, GM 65x8 3 sets
9/12/09
DL 350x5, 405x5, 455x6
Hypers 45x12 5 sets
2-Leg Calf Raises 10x30,30,25,15
Hanging Full Leg Lifts 5,4,3,3
Grippers #1x3,3 #2x2,2(partials)