- Site:
- http://www.technologikill.com
- Miles:
- 17103 total / 611 in 2012
- Goal:
For 2011: Tear shit up, BAMF style.
Kristen F. did a weights workout: More 5X5's. Again, I ...
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More 5X5's. Again, I was toast by the time I moved onto my "regular sets."
barbell bent-over row
Set 1, 45 lb for 10 reps warmup
Set 2, 45 lb for 10 reps warmup
Set 3, 75 lb for 5 reps
Set 4, 85 lb for 5 reps
Set 5, 85 lb for 5 reps
Set 6, 85 lb for 5 reps
Set 7, 85 lb for 5 reps
lat pulldown
Set 1, 110 lb for 5 reps
Set 2, 110 lb for 5 reps
Set 3, 110 lb for 5 reps
Set 4, 110 lb for 5 reps
Set 5, 110 lb for 5 reps
assisted pull-up
Set 1, weighted 50 lb for 5 reps
Set 2, weighted 50 lb for 5 reps
Set 3, weighted 50 lb for 5 reps
Set 4, weighted 50 lb for 5 reps
Set 5, weighted 50 lb for 5 reps
cable seated low row
Set 1, 110 lb for 7 reps
Set 2, 110 lb for 8 reps
Set 3, 110 lb for 7 reps
one-arm row
Set 1, 60 lb for 16 reps
Set 2, 60 lb for 19 reps
Set 3, 60 lb for 16 reps
shrug
Set 1, 260 lb for 12 reps
Set 2, 270 lb for 12 reps
Set 3, 280 lb for 10 reps
Holy crap! :)
over 1 year ago • Like
NIIICE! your profile picture is showing your hard work! GUN SHOW! ;) Keep it up! do you do any Crossfit?
over 1 year ago • Like
chris: thanks! i haven't tried cross fit yet, but eventually i plan to
over 1 year ago • Like