Speed Bench

3x9x47.5kgs 3 alternating grips

-no problem, still slight pain but much better than last week (6)

90 degree elbow angle press

10x3x47.5kgs competition grip

-no problem (5)

Bentover rows (wide, overhand)

8x3x(10 rep weight) used 60kgs

-should have used 55 kgs. (7)

Bent over lateral raises

10x3x20lbs.

-no problem (5)

Regular Bench

10x3x47.5kgs

-no problem, but was quite shaky, not that confident due to pain felt before (6.5)

French press

8x3x25kgs.

-no problem (5)

Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.

Rating: 6.5

Note:

Low box squats

55kgsx2x12

-no problem (5)

Deadlift conventional

55kgsx1x10

-no problem (5)

Good mornings

10x5x55kgs

-no problem, started from bottom (6)

Weighted sit-ups

5x10x5kgs

-less weight but added sets, placed 5kg plate on chest and did situps (5)

Leg raises

3x20

-no problem (6)

Focus on speed!

Rating: 5.5

Started workout quite late around 6:30pm, assisted friend with her workout

Speed Bench

10x2x20kgs warmup

6x1x30kgs warmup

3x9x45kgs 3 alternating grips

-not as fast as I want it to be, slight pain left chest first few reps of warmup, once I got going the pain disappears, I might need a better warmup routine (7.5)

-need to determine optimum hand placement for the bar I am using at home, compare with the ff bar, better yet measure it

90 degree elbow angle press

10x3x45kgs competition grip

-no problem except for slight pain in left chest during first few reps of first set (6)

Bentover rows (wide, overhand)

10x3x(12 rep weight) used 50kgs

-no problem (5)

Bent over lateral raises

10x3x20lbs.

-no problem, feels easier today compared to previous weeks (5)

Regular Bench

10x3x45kgs

-no problem, 3^rd set using more of leg push (6)

French press

10x3x22.5kgs.

-no problem, I can go 25kgs next time, no pain on elbows this time (6)

Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.

Rating: 6.5

Note:

Feb.14, 2007 workout [speed day]

Speed Bench

3x9x42.5kgs 3 alternating grips

-no problem

90 degree elbow angle press

10x3x42.5kgs competition grip

-no problem

Bentover rows (wide, overhand)

10x3x(12 rep weight) used 50kgs

-no problem

Bent over lateral raises

10x3x20lbs.

-no problem

Regular Bench

10x3x42.5kgs

-no problem

French press

10x3x22.5kgs.

-no problem

Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.

Rating: 6

Note:

Feb. 11, 2007 [Max Effort] Day

High-start conventional deadlift

10x1x70kgs

5x1x100kgs

1x1x120kgs

3x5x130kgs

-used belt and straps

-could have used 135kgs

Pull thru

10x1x17.5

10x3x20

-no problem

Leg Extensions

10x1x40

10x3x45

-no problem

Cable crunches

10x2x50 (cross cable machine?)

10x5x30 (kneeling weighted crunches)

-shifted to kneeling weighted crunches due to elbow pain when doing the exercise using the cross cable machine

Rating:6

Feb. 8, 2007 [speed day] squat and deadlift

Low box squats

50kgsx2x12

-no problem

Deadlift conventional

50kgsx1x10

-no problem

Good mornings

10x5x50kgs

-no problem, took 2 mins. rest between sets

Weighted sit-ups

3x10x10kgs

Leg raises with 2.5kg plate

3x10

Focus on speed!

Rating:6

Feb.07, 2007 workout [speed day]

Speed Bench

3x9x40kgs 3 alternating grips

-no problem

90 degree elbow angle press

10x3x40kgs competition grip

-no problem

Bentover rows (wide, overhand)

10x3x(12 rep weight) used 50kgs

-no problem

Bent over lateral raises

10x3x20lbs.

-no problem

Regular Bench

10x3x40kgs

-no problem

French press

10x3x25kgs.

-started out with 27.5kgs, I guess I was already fatigued around this time, decided to bring it down t0 25kgs.

Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.

Rating: 6

Note: stopped creatine intake since Sunday but glutamine supplementation still on-going.

Feb. 1, 2007 [speed day] squat and deadlift

Low box squats

65kgsx2x12

-no problem

Deadlift conventional

65kgsx1x10

-no problem, but it was like a low start deadlift since powercage has a 2 inch platform

Good mornings

10x3x50kgs

Set rack s that you start from the bottom

- no problem

Weighted situps

3x12x10kgs

-no problem

Leg tucks with weights

3x12

-used a 2kg medicine ball

Focus on speed!

Rating:6