November 13, 2007

Explosive OHP:
45 x 10, 135 x 5, 225 x 3, 245 x 2, 275 x 3, 255 x 3

20 degree incline Dumbell press:
55 x 10, 75 x 10, 90 x 10 x 2

Shoulder Raises:
20 x 10 x 2 (front and side)

Chest Supported Row:
65 x 10 x 3

Seated Cable Row:
200 x 10, 180 x 10 x 2

Rotator Cuff:
5 x 5 x 3

Hammer Curl:
30 x 10, 40 x 10

Tricep Extensions with Rope:
130 x 10 x 2

Wood Choppers:
130 x 10 x 2 (each side)

Forearm Pulldowns:
90 x 10 x 2

Spider Curls:
25 x 10, 40 x 10

Dumbell Shrugs:
100 x 10 x 3

Good workout today. Got back into OHP which I need to do badly. Felt pretty good. I think I am getting my strength back. Took some Gaspari Super Pump and a Cytolean before the workout so I felt pretty jacked throughout. I am really excited to have had such an intense workout. My focus in the gym is a lot better. I did a lot of super sets and I was really only lifting for about an hour and a half. I feel a lot more mentally strong, and I actually was happy to be hitting the weights. I think a big part of it is seeing some huge fuckers at the Big Iron meet and I know I have to lift harder, eat better, and train smarter to get that big and strong.