Two-pack and some chocolate-covered raisins

Warm up: Ball crunches 30
A: Push ups 3×10
B: Pull downs Level 7×5x3, Level 6×1x5
C: Pull overs 30×5x5
D: Push downs Level 5×5x5
E: Bent-over BB rows 65×5x5
F: Close-grip bench press 45×5x5
G: Concentration curls 17.5sx5×5 each side
H: Hammer curls 20sx5×5
I: DB shrugs 25sx5×5

Warm up: 30 crunches
A: Squats 90×4x5; 80×1x5 with pauses
B: Stiff-legged deadlifts 95×5x5
C: Barbell twists 70×3x3 each side
D: Leg presses 90×5x5
E: Pull-throughs 60×5x5
Stretched and then practiced unracking for heavy squats

Warm up: 50 Back hyperextensions

A: Bench press 65×4x5; 70×1x1, 75×1x1
B: Reverse hypers 70×5x5
C: Assisted pull ups Level 4×5x2; Level 3×1x1; Level 6 x1×5
D: Assisted dips Level 4×5x2; Level 3×1x1; Level 6 x1×5
E: Lateral raise 40×5x5
F: One-arm DB rows 30×4x5; 40×1x5
G: DB shrugs 25sx5×5

Warm up: 50 hyperextensions

A: Assisted pullups Level 5×4x53; Level 3×1x1
B: Assisted dips Level 5×4x5; Level 3×2x1
C: Decline sit ups 3×20
D: Shrugs 95×5x5
E: DB bicep curls 15sx5×5
F: Bent-over BB rows 65×5x5
G: Lateral raises 40×5x5
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