c4w1

Ferrous Maverick: Training: C4w1 Squat/bench

Diterbitkan pada Wednesday, 5 February 2014 Pukul 10.47

Training: c4w1 Squat/Bench. BW=137kg / 302 lb. Warmup, Squat: bar x5, 70x5, 107.5x3x2. 130; Squat: 155 kg / 342 lb x10 (rep PR); 137.5 kg / 303 lb x12. Warmup, Bench: bar x20, 50x5, 75x3x2, 95; Bench Press:.

Ferrous Maverick: Training: C4w1 Press/deadlift/grrr

Diterbitkan pada Sunday, 9 February 2014 Pukul 0.46

Training: c4w1 Press/Deadlift/Grrr. BW=136.1kg / 300lb. Warmup, Press: bar x10, 40x5, 50, 57.5x3x2; Press: 70 kg / 154 lb x1; 80 kg / 176 lb x0,0; 57.5 kg / 126 lb x8,3,1 (Rest Pause, 20s); 52.5 kg / 115 lb x4,4,4,4,4,2 

C4w1: Talking 'bout My Tech Integration…

Diterbitkan pada Friday, 9 May 2014 Pukul 7.57

So where am I on this tech integration… I would like to think that I am right up there with using it seamlessly in my classroom… My classes begin and start with our Learning Management System Haiku – where daily lessons 

C4w1 Heavy Squat

Diterbitkan pada Wednesday, 16 July 2014 Pukul 10.52

c4w1 heavy squat. Squat Warmed up with singles 405 x3 x3. I think quads are weak relatively so I did some reps here 275 x6 x2 ATG. oHP 155 x5 x3. Leg extensions. Went back to squats to see what needs work-

C4w1 Paused Bench

Diterbitkan pada Friday, 18 July 2014 Pukul 8.28

c4w1 paused bench. Bench 175 x4 x2 195 x3 225 x4 x4 paused. Spoto press 195 x5 x2. OHP 135 x7 x2. Front raises. Triceps pushdowns. Smith machine press. I'm thinking I should focus on rep work more and lower the 

Ponaexali_tyt: 5/3/1

Diterbitkan pada Saturday, 21 June 2014 Pukul 3.38

5/3/1 - c4w1 - становая тяга. Собирался сегодня срулить с работы пораньше, чтобы потренироваться вволю и спокойно вернуться домой к шести вечера - смотреть футбол. Но, увы, пришлось задержаться на 

C4w1- Very Behind On Logging!

Diterbitkan pada Monday, 2 December 2013 Pukul 9.07

c4w1- very behind on logging! made rolls from scratch for Thanksgiving. carrrrbbzzz. Failed to log an entire week of workouts. I brought my laptop with me for Thanksgiving but I never took it out of my backpack. Was great to 

Ponaexali_tyt: 5/3/1

Diterbitkan pada Thursday, 19 June 2014 Pukul 14.12

5/3/1 - c4w1 - жим. Вчера написать не успел - после тренировки смотрел футбол, но ушел спать после первого тайма когда в матче Испания - Чили стало всё понятно. Итак, 4й цикл, первая неделя, жим "5+".

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