The Last Three Sessions...Happy Independence Day

Paying homage to my old school training style continues...all lifts done without any equipment (no gear, no belt, no knee sleeves/wraps, etc.) Still doing my core lifts but also incorporating some commercial gym accessory work to give my body break.

July 1, 2010

*Training completed at Capital Athletic Club

Bench Press

225 x 10 x 3

Weighted Dips

45/bodyweight x 10 x 3

Shoulder Dumbell Press

65 x 10 x 3

Bent Laterals

40 x 12 x 1

45 x 10 x 2

Concentration Curls

45 x 10 x 2

Straight Bar Curls

95 x 10 x 2

July 3, 2010

*Training completed at Redding gym

Squats

365 x 8 x 3

Leg Extension

120 x 12 x 3

Hip Adductors (inner thighs)

150 x 12 x 3

Seated Calf Raise

180 x 10 x 3

Donkey Calf Raise

400 x 10 x 3

July 7, 2010

*return to Supertraining (albeit on a Wednesday)

Conventional Deadlifts (w/ Q Bar)

425 x 10 x 3

Close Grip Cable Pulls

100 x 12 x 1

120 x 10 x 2

Pull Ups

Bodyweight x 10 x 3 (a couple of the last reps may have been partial)

Back Attack

90 + band tension x 8 x 3

Straight Bar Tricep Extensions

95 x 8 x 2

Dumbell Kickbacks

45 x 10 x 2

Good times...