Diario de DBLWING

6 a 10 de 45
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14 junio 2016

11 junio 2016

10 junio 2016

06.09.16 Legs:
Split leg Extension 4.2.4 TUT
12x50 pin change again
8x80 pin change again
12x80 working set last 2 eccentric 2 sec holds. total full range failure

Hobbled to squat rack

Squat 4.2.4 bar high trap, stance inside shoulders, glute to 8" box, quad squeeze at top.
barx15 add weight again
95x15 w-up add weight again
135x12 w-up add weight rest 2 min.
185x13 working set total full range failure

Hack Squat 4.2.4 stance inside shoulders, quad squeeze at top.
210x12 working set total full range failure

Horz Leg Curl 4.2.4 hard squeeze at top
110x15 warm up
120x12 rest pause last 3, last 2 eccentric 2 sec holds. total full range failure

Stiff Leg Romanian DL 4.2.4 hard ham squeeze at top
135x15 warm up
155x15 total full range failure

Donky Calves Raise 4.2.4 hard squeeze at top
220x20 toes in rest and stretch
220x15 toes out total full range failure

Water at fountain, music loaded. bike set for random hills 20 mins

Standing Cable abs 35x20 front
Standing obliques 12.5x20 each side.

1 hour

Lost a lot of water. Had dinner with in 1 hour. Recovery time.

Weight at start 240lbs end 236lbs

Hour Later Kill22



08 junio 2016

Peso: Disminuído hasta ahora: Aún para ir: Dieta seguida:
108,0 kg 5,4 kg 8,2 kg Bien
   Agregar Comentario peso estable

01 junio 2016

Peso: Disminuído hasta ahora: Aún para ir: Dieta seguida:
108,0 kg 5,4 kg 8,2 kg Poco
   Agregar Comentario Ganando 1,4 kg a la Semana


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