Two-pack and some chocolate-covered raisins

Katie — Thu, 25 Feb 2010 20:47:39 +0000

A: 70% bench 90×3x8
B1: Pause press 65×1x5; 70×3x5
B2: Cable row 4×5
C1: Tricep pushdown 4×8
C2: DB bicep curls 25sx4×5
D: 70 % squat 110×2x8; 115×1x8
E: Bench dips 25×1x15; 25×1x11; 25×1x10

Katie — Fri, 19 Feb 2010 00:50:42 +0000

A: 65% bench press 88×3x9
B: Pause press 60.5×4x5
C1: Skullcrushers 25sx4×5
C2: DB bicep curls 25sx4×6
D1: Standing barbell shoulder press 55×3x6
D2: Pop-ups 25×3x5 each side

Katie — Sat, 13 Feb 2010 03:14:09 +0000

A: 60% bench press 82.5×3x10
B: Pause bench 66×4x5
C1: Skullcrushers 25sx4×5
C2: Bicep curls 25×4x5
D1: Standing shoulder press w/ bar 44×1x8, 55×2x5
D2: Wood chops 15×3x10

Katie — Sat, 06 Feb 2010 02:52:38 +0000

A: 55% bench press 77×3x11
B: Bent-over row 93×4x8
C1: Bench dips 35×3x12
C2: Seated shoulder press 30×3x8
D1: Chin up 4×1
D2: Hyper side bends 30×4x8

Katie — Sat, 30 Jan 2010 03:00:21 +0000

A: 50% bench press 72.5×3x12
B: Bentover row 85×3x12
C1: Bench dips 25×3x12
C2: Seated shoulder press 25sx3×8
D1: Hypers 25×4x10
D2: Chin ups 1×4

Katie — Sat, 23 Jan 2010 00:03:08 +0000

A: 75% bench press 89×3x7
B: Pause press 77×3x5
C1: Back flys 20sx3×10
C2: Chest flys 25sx3×8
D1: DB Skullcrushers 20sx4×5
D2: Purple band pullups 4×6
E1: Yellow band bicep curls 4×40
E2: GHR situps 4×12

Katie — Sat, 16 Jan 2010 00:44:15 +0000

A: Bench press at home: 45×10, 66×3, 77×3, 88×1, 83.5×1, 99×1
B: 70% bench: 83.5×3x8
C1: Back fly 20sx3×8
C2: Chest fly 25sx3×6
D1: DB tricep extensions 20sx4×5
D2: Purple band pullups 4×5
E1: GHR situps 3×20
E2: Yellow band bicep curls 3×40

Katie — Sat, 09 Jan 2010 00:16:55 +0000

A: 65% bench press: 78×3x9
B1: Back flys 15sx5×8
B2: Chest flys 25sx5×5
C1: Skull crushers 15sx4×8
C2: Band assisted chin ups 4×5
D: Jack knifes 3×20

Katie — Thu, 07 Jan 2010 05:48:26 +0000

Tips for squatting in briefs and suit

1. Sit back
2. Get under the bar better so I can stand up more easily (need further clarifcation)
3. Take big breath, unrack bar and then “sip” more air in
4. Knees out
5. Do not breathe out (meaning no grunting) on the way back up

Katie — Sat, 02 Jan 2010 00:49:11 +0000

A: Bench press: barx5, 66×1, 77×1, 88×1, 93×1, 99×2x0
B: 60% bench press: 72.5×3x10
C1: Bench dips 25×2x15, 25×1x20
C2: Pull aparts 3×20
D1: Chest flys 20sx4×8
D2: Bicep curls 20sx4×5
E1: DB shoulder press 25sx4×5
E3: Ball pikes/roll ins 4×8
F: Overhead tricep extensions w/ one DB: 30×1x10; 35×2x8; 35×1x10