Wednesday, March 13, 2013

A Week of Body Building

Post meet, this week is more or less a transitional week to recover mentally and physically.  The focus for this week is old school body building!  BI's, TRI's and CHEST BABY!!!!!!

The last time I consciously did any type of curls and tricep extensions was back in 2007 before I was introduced to crossfit.  I must say, my arms are rather sore. HA!  It's been a nice change of pace, and it's making me hungry to get back to lifting and hitting higher PR's!

Yesterday was also the first time doing sets of 10 in squats at 60%.  Man, the hormone boost you get from these is incredible.  I'm usually beat by the end of the day, but I felt great the rest of the day!

Here's a look at what I've done the past 2 day:


Super Set:

EZ Bar Curls
3 Sets of 10 Reps
65#, 75#, 75#

Pendlay Rows
3 Sets of 10 Reps
60kg, 70kg, 70kg

Super Set:

Alternating DB Curls
3 Sets of 10 Reps @ 30#

Pull Ups
3 Sets of 5 Reps

Band Pull Aparts
3 Sets of 20 Reps (10 w/ Palm Down, 10 w/ Palm Up)

Super Set:

3 Sets of 10 Reps @ 45kg

3 Sets of 6 Reps


Versa Climber
500 ft.


Back Squat
3 Sets of 10 Reps @ 60%

Narrow Grip Bench
5 Sets of 5 Reps w/ 5 Second Eccentric
145#, 155#, 165#, 170#, 170#

EZ Bar Skull Crushers + Speed Bench
4 Sets of 10 + 10 @ 70#


3 Sets of 10 Reps @ 45kg

Super Set:

Incline DB Curls
3 Sets of 10 Reps

Single Arm DB Row
3 Sets of 10 Reps Each Arm @ 75#

Super Set:

Face Pulls
3 Sets of 10 Reps w/ Purple Band

Back Extensions
3 Sets of 10 Reps w/ 25# Plate

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