Nathan - Last little while

Slowly starting to do "big movements" again .... so far, so good.

- 1. 2/8/10 - Mon - UPPER

Weird day. Decided to do fairly light things, especially since Dee was just doing cardio and it was late.

It was silly of me to do a 4 day/week schedule while putting Dee and Ansel on 3 day/week Sheiko.

- A: Cable flies 50x10, 60x10, 70x10, 80x5, 70x8x2

- A: Cable rows 50x10, 100x10, 160x10, 180x8,10,8

- B: Dips bwx12, bw+30x8x3

After feeling really weird last time, I took it easy.

- B: Rear delt raises 30x10, 35x10, 40x8+2,2

Form bad on sets with 40.

- Medicine ball crunches 5kg x 12,8,8

- Stretching

- 2. 2/6/10 - Sat - LOWER

- Good morning warm-up, 185x8x3

Holy GOD these made me sore the next couple days.

- Dumbbell swings 100x6,6,8

- Front squat 135x5, 155x5, 175x5

- Lunges bwx20

- Stretching

- Cardio - basketball-ish 30 mins?

- 3. 2/5/10 - Friday - LIGHT CARDIO

- Long walk 45 mins / 2 miles

It was cold.

- 4. 2/4/10 - Thu - UPPER

- Dumbell bench warm-up 85x5, 90x5x3

- Dumbell row (strict) 100x8x3

- Dips bw+45x7, bwx7,10,12

Felt really painful/uncomfortable in left pec. Needed to take it easy.

- Pulldowns "hammer-grip" 200x7x3

- Dumbell tricep extensions 30x10,8,7

- 5. 2/1/10 - Mon- LOWER

Weight: 215

Wasn't planning on doing anything today, then Dee cancelled rugby practice. So I did a little lifting to

get me back into the swing of things.

Right quad was killing me all day long, I don't know why.

- Front squat warm-up, 135x5x4

First squatting in a while, did something very light and stupid. This is when right quad/hip started to

bother me.

- Hyperextensions bwx15, 45x10, 90x8x2, 115x8

- Dumbbell swings 50x10x2

Wasn't feeling these, decided to switch.

- Single-leg extensions warm-up, 120x10, 140x10, 160x10,

180x10x3, 200x10

Maybe never did 200, don't remember.

- Dumbbell swings 50x10x2

To prove a point.

- Lunges bwx25x4

Tried to go 'play basketball'; court was used. These get hard after a couple sets.

- 6. 1/30/10 - Sat - UPPER

Weight: 212.

After Italy. Getting back into it. Trying some PL-ish stuff again for once. Lifts were pretty sad today.

I hope thats just having taken a break.

- Military press warm-up, 125x4,5,4

- Single-arm pulldowns 100x8,8,7, 110x7

Not sure on this.

- Pause bench 185x4x3

Dee calling pauses randomly between 1 and 4 seconds. 4 seconds is hard. Still sad.

- A: Rear dumbbell raises 35x12,10,10

- A: Bicep curls 35x10,8,4