Get it, Tom!!! #PLAMF

The wife and I managed just over 4mi walk in 1:17:45 today. Endomondo says 890cal, which I'll gladly take. :-)
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Hey Tom ... GO HAWKS!!!!!
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Just pulled a 405 DL and then 425. Thats a new PR.
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Kick ass, Ken! That's awesome!
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I'm so stoked on it. The rest of my workout was **** but that made my night.
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Nice job on the pr.

Not going tomorrow, shoulders and back today.

Klokov presses 4x5
Wide grip lat pull down 4x8
Arnold presses 4x8
V-grip lat pull down

DB side delt raise - front pull down 4x8-10
Cable side delt raise - pull ups 5x10
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Haha that sounds about right. Congrats!!
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:-)

Congrats on the PR, Ken!

Nice job, Huy! Enjoy the rest day, I'm resting tomorrow too, except for a late hockey game.

Christos is a wise man..... :-)
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Today is a rest day as well. Ill probably hit the cigar lounge.
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Squats :
Set 1 - (front/close stance) - 95x10 (warmup)
Set 2 - (front/close stance) - 115x10 (warmup)
Set 3 - (front/close stance) - 145x10
Set 4 - (front/close stance) - 195x4 (failure on 5th attempt)
Set 5 - (front/close stance) - 225x1
Set 6 - (back/close stance) - 225x5 (warmup)
Set 7 - (back/close stance) - 315x5
Set 7b - (back/close stance) - 315x3 (just a little mental warmup set for the 405)
Set 8 - (back/close stance) - 405x2

Focused a lot on speed and depth again except for the 225 front and 405 back. (I think i'm physically capable of pushing past 405 on my back/wide stance squats ... just a mental thing now :-) )

Arm Day today ...

Preacher Curl EZBar SS w/ Dumbell Hammer Curl
Set 1 - 10reps @ 85 / 10reps @ 35 dumbells
Set 2 - 7reps @ 85 / 8reps @ 35
Set 3 - 6reps @ 85 / 6reps @ 35

Zottman Curls
Set 1 - 10r @ 25 dumbells
Set 2 - 9r @ 25
Set 3 - 7r @ 25
Set 4 - 7r @ 25
Set 5 - 5r @ 25

Cable EZBar Push Downs SS w/ Overhead Cable Rope Pulls
Sets 1-3 : 3/15 @ 100 ss w/ 3/15 @ 100 (kept these nice and low since these were the exercises the killed my elbow last time it all went really wrong ... got a nice burn and didn't injure myself, so i counted it as a win, despite being light)

Close Grip Bench
Sets 1-5 : 5x10 @ 135

I was pretty gassed after squats and bis. Tris may have suffered a tad. I was more focused on seeing the workout through than on the weight, honestly. I'm leaning more and more towards a non-squat deload week next week tho. I think it times out nicely too with my going back on the low carb eating routine last week. A week of squatting and cardio might just be the ticket for muscle and joint recovery and some fat loss. :-)
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Nice one Charlie!
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28kg Kettlebell swings 75 reps + 25 more. Looking to always get 75+ in one set. It was challenging getting to 75.
Bench 225 3x5. Focused on speed.
Abs
Finished in 20 minutes. Then hit the sauna. Still hard to leave doing so little.

After my first full week of this program my thoughts are that I'm going to have to use a different set and rep scheme for everything but swings. I'm thinking of going 4 or 5 sets, with weights in 85%-95% of my max. Last set would be a speed set with around 50% of my max. I'm going to stick to what I'm doing now for 4 weeks to see but I'm foreseeing this tweak will be necessary.
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Ah, another chest day come and gone

Flat: 2x5 275 (I failed)
1x5 265
1x8 225

Incline: 3x5 205

Fly Machine: 3x8 245 (I think I have to start doing dumbell fly's since I racked it out)

Shoulder Press: 155 3x8

Pull ups: 3 sets to failure

Incline sit ups

Not a bad workout.
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Lots of swinging, Son! :-) Looking forward to seeing how you like the program moving forward.

Good day, Ken! :-)

Chest for me too, went a little lighter and kept my reps higher, except on the delcines .

Flat bench 215, 235, 255, 275, 285, 235, 205
Vertical bench 246, 265, 285, 315, 265, 225
Decline Bench 315, 345, 275, 225
Flyes one set at 250 and I was cashed.

Chicken and egg whites, fruit and whole grain toast with peanut butter for a post workout meal, catfish and brown rice for an early dinner tonight.
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Good work today, boys.

Squat (back/wide stance)
Set 1 - 135x5 (warmup)
Set 2 - 225x5 (warmup)
Set 3 - 315x5
Set 4 - 405x4
Set 5 - 405x2
Set 6 - 405x1

Focused on speed, form and depth more today, hence the lower reps.

Otherwise, i peddled off my light back/chest workout and did some calf work and some forearm curls (5x20 @ 45lbs)

Calves:
Leg Press - 5x20 @ 270
Seated Calf Raise - 5x10 @ 135
Standing Calf Raises - 4x25
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Breasties and some aaamz

Seated cable flies 5x8-10
Incline hammer strength machine 4x8
Flat DB press 5x6
Incline pullovers 3x12

Rope extensions 4x12
Incline DB curls 4x10-12
Dippitty 4x10
Seated preacher machine 3x15
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Squats (front/alternating stance)
Set 1 - 95x5 (narrow - warmup)
Set 2 - 95x5 (wide - warmup)
Set 3 - 135x5 (narrow)
Set 4 - 135x5 (wide)
Set 5 - 185x5 (narrow)
Set 6 - 185x5 (wide)

Then just some cardio :-)

Happy weekend fellas!!!
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Happy weekend, Charlie. I'll have to have a vicarious one through youse guys, I work both nights.

Back Day today.

T-bar rows 225, 250, 275, 300, 275, 250
Cable rows 260, 270, 290, 260
Barbell rows 185, 205, 225, 265, 285, 225
Pullups, 2 sets of 10 (+25 pounds)
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Squats and Bis

Squat: 275 3x5
I think I'm going to stay at this for another week, I want to go deeper than I was today.

Calf raises

Leg press 630 3x8

Bi Curl: 60's 1x8
55's 2x8
35's 1x8

Preacher Curl: 100 3x10

Rope Curl: 120 3x8

Decline (Incline?) Abs with 35lbs

Not a bad day all in all.
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Ok, gave this a try today.

Pros:

Decent focus
Decent energy
No jitters
No crash

Cons:

Mixes slighly less effectively than Jack3d
Does not taste as pleasant (relatively) as Jack3d

Do I think it is exactly the old Jack3d formula? No
Do I believe it has as much or the same DMA? No
Is it a decent PWO alternative for $19? Yes

I'll keep it and add it to the mix, may or may not order it again.

3 hockey nights in a row start tonight, so I did a quick high-rep military press workout, and got outta Dodge.

Military press 145, 165, 185, 195, 185, 165, 145
Machine press 165, 195, 165

Dat's it. I'll throw shrugs in with arms tomorrow.
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