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1/3/12 Tuesday BW=177.2

pick up b-ball 2 hours


1/6/12 Friday BW=177.0

squat 3x225, 1X250, 1x260, 1x270, 4x260, 7x230, 7x230
ham curl 135# 3x6
standing toe raise 160# 3x10


1/7/11 Saturday BW=175.0

2 hours pick up b-ball



Weights then b-ball the next day have been wearing on me...... week 4 complete.
Still adding 10lbs per week on my mix rep squat.
4x270 will be pretty close to my 300lb 1rm goal. so one more week.

Nice work son. finishing 2011 like a beast!

350 squat and 34" is next level IMHO. Keep it up

12/28/11 Wednesday BW=178.2

squat 5x185, 3x225, 2x245

right knee sore from recent squatting.

 12/26/11 Monday BW=176.4

workout #7

squat 5x185, 3x225, 1x245, 1x260, 4x245, 7x215, 7x215
ham curl 130# 3x7
seated toe raise 70# 3x10
bench 5x185, 5x205, 5x205, 5x205,
mod grip pull up BW 3x8
p90x abs

12/22/11 Thursday BW=174.8

workout #6

squat 5x165, 3x195, 1x225, 1x250, 4x240, 7x210, 7x210
ham curl 125# 3x8
standing toe raise 140# 3x12
bench 5x175, 5x195, 4x215, 4x215
mod grip pull up BW 10,8,8


Getting back into raising my 1RM in squat.
Mixed rep range seems to be helping at the end of week 2, Feeling stronger. also  been drinking a ton of water.
How may weeks can I keep adding 10lbs a week?

12/18/11 Sunday BW=172.6

workout #4

squats 5x165, 5x185, 3x205, 2x225, 1x245, 4x235, 7x205, 7x205
ham curl 125# 3x8
standing calf raise 140# 3x10
p90x abs

more short term progress.

12/15/11 Thursday BW=175.0

workout#3

squat 5x165, 5x185, 3x205, 4x230, 7x200, 7x200
ham curl 125# 3x8
standing calf raise 120# 3x12
bench 5x165, 5x185, 5x205, 4x205
pull up BW 3x8
p90x abs


adding weight is easy on my midsection, harder on the bar 

12/11/11 Sunday BW=171.2

on box jumps 18" 2x8
pogo hops 3x8
squat 3x165. 3x185, 2x205, 4x225, 7x195, 7x195
ham curl 125# 3x8
standing calf raise 110# 3x10
p90x abs

My knee is feeling some discomfort. also a bit tired after the weekend.