Chest this morning.

Flat Bench
45x10
95x5
135x5
170x5 3 sets (new PR)

Incline Bench
45x5
95x5
135x5
165x5
155x5 2 sets (the Flat really tired me out...)

Finished off with some BW Dips

Chest and arms competely beat after that.

Back day, today. Decided to go a little lighter than usual and focus on super-strict form ... like, Arnold strict. Did a host of exercises to target the lats, mainly. Hit upper, mid, and lower -- exercises to help width and thickness. Slowing down and focusing on strict form was really tiring. I just want a nap now. :-)

Good lifting to everyone. :-)

Tomorrow will be an "off" day -- probably just cardio. Of course, I say that now and won't be surprised if I do some abs work, too. :-)

I've been doing more and more crossfit recently. Did this one today:

Phase I: Preparation
Run 1 mile

Phase II: Metcon

Running Bar-bell complex - 5 RFT:

Run 400 meters
Bar-bell Complex 95lb (see penalty note below!)
Phase III: Warm-down / Core
200 4-count Flutter Kicks

Notes: Bar-bell complex: 6 reps each: Dead Lift, Upright Row, Hang Power Clean, Front Squat, Push Press, Back Squat. Do not put the bar down during your set. If you do, then perform 6 burpees, then continue with the complex. Post your Comments to the NSC CrossFit forum

Just cardio today -- 40 minutes.
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treadmill 20 min...I know where my shin pains are coming from now...the treadmill and I do not work in harmony...:-) Hoping the weather holds this evening so I can get in an 8 mile run with the gf tonite.

Back/Explosive today.

Lat Pulldowns wide grip
120x10
135x10
150x5 3 sets

DB Rows
40x5
50x5
65x5 3 sets

Power Clean
95x8
115x6 3 sets

Barbell Rows
95x5
135x5
155x5
145x5 2 sets

Wasn't able to get good reps in on the 155, so dropped it down for the next two sets. Gotta say, full Power Cleans are quite a bit more involved than Hang Cleans.

Back to it today after a few off days... prolly do chest and shoulders since I'm behind.

Shoulder day for me, and some arms if I have time. Tax return day, so might have to do arms on my leg day.

OK, so I took Monday off due to inclement weather - I know that usually, in the gym that shouldn’t mean much - but in my case it did. Anyways, I knew I would pick up the workout on the next day - which I did. I was feeling pretty unmotivated and weak - but managed to pull off a pretty intense workout.

Hit dumbbell flat bench presses at 85lbs - not a record, but after 3×8-10, I was definitely feeling it. Followed that up with incline flyes at 30-40lbs at 10-12 reps. I mixed shoulders and back into one giant set: reverse grip pulldowns (110lbs), one-arm upright row(60lbs), lying reverse flye (20lbs dumbbells) and then wide grip pullup to failure. 3 sets of that and I was wasted!!

Finished off with a medium weight set of barbell shrugs (185lb) and drug my sorry ass inside - my contacts were giving me a helluva headache - which ended up waking me up at 3am with a migraine………..ok, now I’m just *****ing.

I guess the point is - that if you can, you should just soldier on. Even on your "not so great" days - there really is no reason not to give it an intense effort.

On to the next stage!

off to the gym now....lets see how it goes

How did it go, Jim?

Leg day today. Still at the gym finishing off with some cardio (mainly to stretch the legs out a bit).

Really simple day. Started with some stiff legged deads slow and with strict form to really focus on stretching those hams. I think I did 1 set at 135 and 3 at 185.

Followed that with two sets of squats: 135 x 10.

Followed that with box squats:
185 * 3 for 1 set
225 * 3 for 5 sets
275 * 2 for 3 sets

I thought about.some front squats; but after last week, I didn't want to push things too much. Still, I feel like I got a good leg session in. :-)

Happy lifting to all!
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8 Miles last night...then just pushups....Is it bad that if I do 3 sets of 20 I can barely move my arms after?

Sounds good to me. Next time do 4 sets of 20 :-)

Arm day for me today. BB Curls, 21s, OH DB extension and Suicide Tris - skull crushers, close grip press and bench dips. Been a while since I've hit arms directly, felt good. Threw a little ab work in at the end.

If I don't get a down pour I'm gonna hit the pavement for 4 easy miles then 4 sets of 20 after lunch today..:-)

Shoulder day for me. Hit some marks that I haven't hit in a long time. That said, I wasn't really feeling it today. I was just tired and felt drained by the time I stopped.

Arnold presses and DB shoulder presses for warmup; then...

DB shoulder presses: 3 sets of 6 @ 45lbs
Smith military press: 1 x 10 @ 90; 3 x 6,5,5 @ 110lbs
Zemekone raises: 12 @ 45lbs; 7 @ 60lbs; 10 @ 45lbs; 7 @ 45lbs
Cable rear-delt raises: 2 x 10,8 @ 20lbs

Was gonna go home and decided to do a couple more things, randomly....

EZ bar cable curls: 2 x 10,9 @ 80
Straight bar cable curls: 8 @ 80
Upright cable rows: 3 x 9,7,6 @ 90

Then I was done. Ready to take a nap now. :-)

Good lifting to all, today!!! :-)

Well......are you gonna "Go for it"? :-)

Who me? Go for what?

havent been yet, just checking in...

looks like everyone is lifting pretty heavy, Keep it up guys...

still working on my jiu jitsu...

i bet im weak as hell...

http://www.youtube.com/watch?v=EADZmea276A

you're a little crazy sometimes, aren't you?