No log for Friday, have to skip Dynamic Effort leg day this week. Not ideal at all but i will adapt. Well i found a new weakness haha. I feel my overhead press is not good at all. do not work barbell overhead press very often. i figures i would be in the 175ish range for sets of two. I was wrong haha. Looks like something i will need to incorporate into my routine more often to build up my shoulders. I am adding the weight of my top set in so you guys have a better idea of where i am in my progress since i see most of the logs have weights posted. So no squats at all this week is kind of a bummer.
Monday 1-19-15
ME Over head press (worked up to 6X2 with top set at 150, did 1X8 with just bar after)
-tricep pushdowns (on the assited pull up station, the platform where you put your knees a put a med. ball on it and pushed it down, caught it on the way back up, repeat)
-Straight arm pulldowns and face pulls
-Rear delt flys
-DB shoulder press with rotation (arnolds?)
-chest flys on pec deck
-lat pull down
Tuesday
ME Deadlift 2" defecit(conventional stance, worked up to 5X2. top set was 385lbs, did 1X5 after with 315 sumo)
-RDLs
-seated calve raises
Wed- off
Thursday-
DE Bench- 3 different grips 3X3 narrow, 3X3 med, 3X3 wide(not overly wide, index finger on the smooth part of bar) blue bands ~ 100lbs tension at top. top set was 205 with blue bands
-bent over rows
-rope pulls
-tricep push downs
-chest flys
Friday
off