Morning weight: 148lb.
Today is strength test day.
#Bench
#Squat
#Deadlift
I made a lot of mistakes today. From over work my warmup sets to miss-loading my bench attempts... Still kind of bummed out that there are no new PRs today. Although in many ways, these top sets are new PRs. Block 2 of my DUP program starts Monday. Gotta keep grinding...
Weekly DUP Summary:
Bench total: 5092 + 8445 + 5970 = 19507 Squat total: 9350 + 7125 + 6325 = 22800 Deadlift total: 9800 + 10480 + 14300 = 34580 Bench w/ test: 19507 + 2490 = 21997 Squat w/test : 22800 + 3540 = 26340 Deadlift w/ test: 34580 + 4510 = 39090 Bench INOL: 2.957857143 + 2.496607143 + 1.727857143 = 7.182321429 Squat INOL: 1.435890152 + 1.588604798 + 1.077037338 = 4.101532288 Dealift INOL: 1.973684211 + 1.338912539 + 2.009868421 = 5.322465171
#Squat
#OHP
#Hip Abductor Machine
#Leg Extension
#Hip Adductor machine
#Leg Press
#Ez-bar Curl
#Bench
#Deadlift
#Cable Rope Overhead Triceps Extension
#Wide Grip Pull-up
#Cable Cross Front Lateral Raises
#Ab Crunch Machine
#Cable Rope Triceps Extension
#Cable Face Pull
#Pec Fly machine
snowboarding
snowboarding
#Bench
#Cable Low Row
#Plate-loaded Row (Upper Wide Grip, 2-Arm Pull)
#Lat Pull-down
#Cable Rope Overhead Triceps Extension
#Cable Rope Curl
#Suspended Leg Raises
#Squat
#Pause Squat
#OHP
#Leg Press
#Ez-bar Curl
#Leg Curl
#Rock Grip Pull-up
#Bench
#Bench w/ SlingShot
#Deadlift
#Cable Rope Overhead Triceps Extension
#Squat
#Incline Bench
#Plate-loaded Seated Calf Raises (Cybex Machine)
#Ez-bar Curl
#Cable Face Pull
#Bench
#Deadlift
#Cable Low Row (Hoist Machine)
#Cable Curl Striaght Bar
#Pec Fly machine
#Bench
#Bench w/ SlingShot
#Cable Rope Overhead Triceps Extension
#Cable Rope Triceps Extension
#Cable Cross Front Lateral Raises
#Ab Crunch Machine
#Squat
#OHP
#Stiff-legged Deadlift
#Ez-bar Curl
#Leg Press
#Cable Face Pull
#T-bar Row
#Bench
#Deadlift
#Cable Rope Overhead Triceps Extension
#Cable Rope Curl
#Cable Pull-over (Wide Grip)
#Neutral Grip Hang Leg Raise
#Squat
#Wide Grip Pull-up
#Plate-loaded Row
#Cable Face Pull
#Hip Adductor machine
#Hip Abductor Machine
#Bench
#Deadlift
#Cable Rope Overhead Triceps Extension
#Lat Pull-down (Hoist Machine)
#Cable Cross Back Lateral Raises
#Squat
#Incline Bench
#Cable Face Pull
#Cable Low Row (Hoist Machine)
#Seated Leg Curl
#Leg Extension
#Bench
#Cable Rope Overhead Triceps Extension
#Cable Rope Curl
#Cable Cross Front Lateral Raises
#Deadlift
#Pec Fly machine
#Dip Machine
#Ab Crunch Machine
#Preacher Curl
#Side Leg Raises (each leg)
#Rerverse Leg Crunch
#Legs-up Crunch
#Dumbbell Incline Bench
#Cable Rope Overhead Triceps Extension
#Squat
#Seated Leg Curl
#Leg Extension
#Wide Grip Pull-up
#Bench
#Bench w/ SlingShot
#Deadlift + 30lb Bands
#Cable Face Pull
#Cable Low Row Wide Grip (Hoist Machine)
#Cable Low Row (Hoist Machine)
#Wide Grip Pull-up
#Squat
#Incline Bench
#Rock Grip Pull-up
#Cable Cross Back Lateral Raises
#Hip Abductor Machine
#Hip Adductor machine
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