Two-pack and some chocolate-covered raisins

Warm up: Ball crunches 30
A: Push ups 3×10
B: Pull downs Level 7x5x3, Level 6x1x5
C: Pull overs 30x5x5
D: Push downs Level 5x5x5
E: Bent-over BB rows 65x5x5
F: Close-grip bench press 45x5x5
G: Concentration curls 17.5sx5x5 each side
H: Hammer curls 20sx5x5
I: DB shrugs 25sx5x5

Warm up: 30 crunches
A: Squats 90x4x5; 80x1x5 with pauses
B: Stiff-legged deadlifts 95x5x5
C: Barbell twists 70x3x3 each side
D: Leg presses 90x5x5
E: Pull-throughs 60x5x5
Stretched and then practiced unracking for heavy squats

Warm up: 50 Back hyperextensions

A: Bench press 65x4x5; 70x1x1, 75x1x1
B: Reverse hypers 70x5x5
C: Assisted pull ups Level 4x5x2; Level 3x1x1; Level 6 x1x5
D: Assisted dips Level 4x5x2; Level 3x1x1; Level 6 x1x5
E: Lateral raise 40x5x5
F: One-arm DB rows 30x4x5; 40x1x5
G: DB shrugs 25sx5x5

Warm up: 50 hyperextensions

A: Assisted pullups Level 5x4x53; Level 3x1x1
B: Assisted dips Level 5x4x5; Level 3x2x1
C: Decline sit ups 3×20
D: Shrugs 95x5x5
E: DB bicep curls 15sx5x5
F: Bent-over BB rows 65x5x5
G: Lateral raises 40x5x5
H: Explosive push ups 5×4

Warmup: 30 crunches on ball

A: Squats 4 x 5 with 85 lbs.; 1 x 5 with 75 lbs. and 2-count pause
B: Reverse hyperextension 5 x 5 with 70 lbs.
C: Stiff-legged deadlift 5 x 5 with 85 lbs.
D: Plank: 1 x 3 min, 1 x 2 min.
E: Hypers 1 x 50

Workout at home b/c of President’s Day

Warmup: 30 crunches on ball and 50 back extensions

A: Bench press 5 x 5 with 66 lbs.
B: Pull downs 5 x 5 with 55 lbs.
C: Isolation bicep curls 5 x 5 with 17.5-lbs. db
D: Lateral raise 5 x 5 with 15-lb. dbs
E: Skull crushers 5 x 5 with 32.5 lbs.
F: Oblique raises 1 x 10 each side with 10-count hold

I warmed up with some crunches on the ball and back extensions on my new, Hammer Strength back extension. Woot.
We started with squats, as usual. My new, pink weight belt came in Friday, so we used it for the first time. Again, I can’t believe how much that belt helps with form, but I’ve got to remember to push against it with my tummy. The belt is also really, really, uncomfortably stiff.
I reached my squat personal best of 137.5 lbs but really only because John told me he’s put 132 lbs. on the bar. I think that psychological trick allowed me to do it easier.
I also squatted 89 lbs. 10 times, another personal best. Those many-rep bests leave me cold, though. Who cares what can do ten times?
I made my bench press personal best of 82.5 lbs. Awesome. However, John had me repeat it twice and I failed both times. I felt worn out, but John said I missed it because of form. The bar was too close to me neck. It needs to be right below my breast line. As punishment for failure, John had me do 66 lb. bench five times.
On deads, we tried for no single personal bests, but I deaded 137.5 lbs. 5 times, another one of those silly many-rep bests.

So, the things I need to remember is that it’s okay to bend over forward a bit when squatting. As long as I keep looking up, I’ll be fine.
I need to stay tight in everything, especially the bench press. Push against that belt. Fight for lifts. And, also on the bench, use your legs.

This week, I should do squats 4×5 with 85 lbs. and 1×5 with 75 lbs, using that pause, 1-2 count. Stiff-legged deadlift 5×5 with 85 lbs.
Bench press 5×5 with 65 lbs. Also, I need to start doing shoulder work with the lateral raise machine.
Should do 50 back extensions every day.

Warmup: Crunches on ball 1 x 30

A: Incline bench press 5 x 5 with 55 lbs.
B: Wide-grip, cable pulldowns at level 6
C: Reverse hyper 5 x 5 with 60 lbs.
D: One-arm kickbacks 5 x 5 with 15 lbs.
E: Hyperextensions  2 x 50
F: Decline crunches 3 x 15

Warmup: Crunches on ball 1 x 30

A: Squats 5 x 5 with 80 lbs.

B: Oblique lifts 2 x 10 each side with hold at end

C: Planks 1 x 2 min.

D: Straight-leg deadlift 5 x 5 with 80 lbs.

E: Hyoerextension 1 x 50, 1 x 30 and 1 x 20

F: Crunches on ball 2 x 30

Warm up: Crunches 2 x 30

A: Bench press 5 x 5 with 60 lbs; 1 x 1 with 70 lbs.

B1: Pull ups 5 x 1 on level 4
B2: Assisted dips 5 x 2 on level 4

C: DB bicep curls 1 x 5 with 40 lbs.; 4 x 5 with 35 lbs.

D: Hyperextensions 1 x 60 and 1 x 40