Workouts,1-21 to 23-04

[jack]

1-21-04........DE bench(at the "Y" )

speed bb bench(minibands)--6x3x105, 1x3x135,145,155;

tate press--1x10x50,55,60,65,65;

seated row--1x8x120,135,150,165,180;

machine rear delt raise--1x10x45,60,75,90;

tri pushdowns--1x10x80,90,100.

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1-22-04.....assistance work(at the "Y" )

machine back extensions--1x10x70,90,110,130,150;

hanging abs(tower,knees up)--3x15;

standing ab pulldowns--1x8x70,80,90,100,110;

kneeling ab pulldowns--1x8x110,120,130,150,170,190;

DB curls--1x8x25,30,35,40;

preacher curls--1x12x48,1x10x58,1x8x68;

btb wrist curls--1x12x95,1x10x105,115; 1x8x125.

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ME squats,1-23-04

Box squat(13.5" box,suit on 1 rep sets,wraps last 3 sets)--2x8x45,95; 1x6x135,1x4x185; 1x3x225; 1x1x275,325,365,405,440(F);

GHR--4x8x 2 minibands;

Rev. hypers--1x12x70,1x10x90,110; 1x8x130;

back extensions(ghr)--3x8;

Hanging abs(legs out,tower)--3x10

The machine I used for the ab pulldown work must have had a lot of pulleys......70 is all i can go for the standing abs and 110 is my best for the kneeling abs at home. No PR's here. I barely got out of the hole on the last squat rep. The Cybex back extension was nice,another piece to add to my wish list.