WEDlegs FRIpush SATpull

December 5, 2009

Wednesday,
Freemotion squat machine (shameless) 260lb X 6 X10
Freemotion cable lift machine 200lb X10 RDL
Freemotion cable lift machine 130lb x 6 x 10 SLDL -> 150 X6

FRI
Bench 70kg X 5 , 4, 4
60kg 6, 6, 6, 6,
Zercher Squat 90kg, 6,5,4,3,2
40chins

SAT PULL DAY
DEADLIFTS 90kg x 3
100kg 5,4,3
105kg X 1 X 3
100kg X3
90kg X5
80kg X10
70kg X 10

Kettlebell 16kg swings X 5 X 20

Chins with 16kg kettlebellhookedbylegs X 2

my daily 60 chin ups and a little recovery swim. good training day.

Rest tmr and shall pray for my grandma that left last month.

laters

FINI

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