workout log

[Zafod]

Sunday, April 15, 2012531 cycle 4 week 1 day 1 dead lift
Warm up sets

195 x 5
245 x 5
295 x 5

Working sets

325 x 5
375 x 5
425 x 10

Assistance work

Pendlay rows @ 225 x 5 for 5 sets

Chin ups x 2 for 5 sets

Tbar rows @ 225 x 5 for 5 sets

EZ bar curls @ 80 x 10 for 5 sets

[Zafod]

Monday, April 16, 2012531 cycle 4 week 1 day 2 bench press
Warm up sets

115 x 5
145 x 5
175 x 5

Working sets

195 x 5
225 x 5
245 x 12

Assistance work

Flat bench @ 225 x 5 for 5 sets

Skull crushers @ 75 x 10 for 5 sets

Ab wheel x 10 for 5 sets

[Zafod]

Thursday, April 19, 2012531 cycle 4 week 1 day 3 squats
Warm up sets

165 x 5
205 x 5
245 x 5

Working sets

265 x 5
305 x 5
345 x 13

Standing barbell calf raises

425 x 10 for 5 sets

Ab wheel x 10 for 5 sets.

https://www.youtube.com/watch?v=jZo4...e_gdata_player

[Artois]

I really need to order a rack for the garage.

[Zafod]

I really need to order a rack for the garage.

my wife found mine on craigslist for 150.00

its a powertec rated for 1000lbs

[Artois]

my wife found mine on craigslist for 150.00

its a powertec rated for 1000lbs

Nice! We had a lot of powertec equipment at my old work gym, I really liked their multi-stations.
I've been browsing craigslist for awhile and have yet to find one. Well, actually I saw a practically new Hammer Strength set up... but they wanted practically full retail, ouch.

[Zafod]

Nice! We had a lot of powertec equipment at my old work gym, I really liked their multi-stations.
I've been browsing craigslist for awhile and have yet to find one. Well, actually I saw a practically new Hammer Strength set up... but they wanted practically full retail, ouch.

hammer strength is over rated. They make good stuff but all you really need is a simple cage

[Artois]

hammer strength is over rated. They make good stuff but all you really need is a simple cage

The only bad thing I've heard about them pertains to their cost. I agree though, a cage is pretty simple. I'll likely just have a friend make me one out of some stock square steel, if I don't find one for cheap by mid-summer. I was looking at a rogue fitness entry level one for awhile as well. I'm just a bit wary of the ultra cheap ones you see from time to time.

[Zafod]

The only bad thing I've heard about them pertains to their cost. I agree though, a cage is pretty simple. I'll likely just have a friend make me one out of some stock square steel, if I don't find one for cheap by mid-summer. I was looking at a rogue fitness entry level one for awhile as well. I'm just a bit wary of the ultra cheap ones you see from time to time.

Powertec sells my rack brand new for 500. That's less than Rogue.

[Novaheart]

https://www.youtube.com/watch?v=jZo4...e_gdata_player

LOL! If I sent that video to my sister in California, she would not know it wasn't me in the video. We are twins.