Saturday Lifting Group

Pullups: 4 L-hang/4 knee-tuck, 8 dead hang, 6 top-half only
Deadlifts: 10 at 135, 10 at 155, 8 at 165lb
High Pulls: 10 with 45lb BB, 10 with 25lb DBs, 10 with 30lb DBs
3x10 leg raises on the dip bars
45degree back extensions: 10 at body weight, 2x10 at +25lb
3x8 each leg lunge with shoulder press, with 25lb DBs
3x10 shoulder raises (forward and side) with 10lb DBs
Angry Dave Abs
25 pushups, right leg on left heel
25 seated medicine ball situp/throws with partner
25 pushups, left leg on right heel
25 exercise ball crunches
25 pushups

Then most of us headed over to Buccleuch for some Boot. Afterwards, we scarfed down some burritos with alumnus Vlad and talked for a while about all kinds of shit. Can't wait for practice tomorrow...

A good weekend ended badly when the car I borrowed broke down on the Mass Pike, and getting home became an ordeal instead of the liesurely several hours it should have been. This also slashed the time I had to complete my language-lab homework, due today. So I had some shit to take care of tonight.

Bench press: 11 at 115, 8 at 115, 5 at 125lb
Pistol squats: 3x8 per leg
Angry Dave Abs*
Overhead squats: 2x10 at 45, 1x10 at 55lb
Incline DB bench: 11 at 35, 5 at 40, 7 at 35lb

dinner at Brower

90 minutes climbing
20 minutes throwing, focus on throw placement

*10 vertical hip raises, 10 leg lifts forward, 10 leg lifts to the right, 10 leg lifts to the left, 10 leg lifts forward, 10 vertical hip raises. All exercises done without rest, holding on to a partners legs while he stands above and throws your feet down for all the leg lifts.

Finally.

People have finally accepted my ab workout. So for all the ridicule of Christmas' past.

 <^>

Missed Saturday Lift

Went up to Boston for the weekend, so I couldn't lead the group. Here's what I did instead:

2x(4 L-hang dead hang pullups
6 hang-clean and push press, 95lb
6 deadlift 135lb)
2x(6 knee-tuck pullups
6 cleans 115lb
6 deadlift 175, 185lb)

Then some extra pushups, 4 knee-tuck and 4 regular.