Week 4 of 20

Day 1 (Sunday, 2/26/12)

Squat w/wraps
8x365
8x405
8x365

Front Squats
3x8x185

Bottom-half Squats
3x8x205

Pull-throughs
3x15x155

Band Hip Abductors
3x15xmini

Back Extension (45 deg.)
3x15

Ab wheel
3x15

Comments: Woke up with a cold and was feeling a bit dizzy. As it was a heavy squat day this was pretty rough, but was glad to pull through and get the work in.



Day 2 (Tuesday, 2/28/12)

Shirt Bench (42 F6)
5x270
4x295 (missed 5th)
5x270

CG Bench
3x8x175

Decline Bench
3x8x165

NG DB Bench
3x8x60's

Inverted Rows
3x8

Face Pulls
3x12x90

Comments: My cold turned out to be a real ball buster and something is really messed up with my equilibrium.  I nearly passed out on my first rep on shirt bench on each set, and generally felt awful.


Day 3 (Wednesday, 2/29/12)

Unfortunately this session wasn't meant to be.  I went to the doctor on this day and found I have an ear infection that must be behind all the dizziness and balance issues.  And my cold is still going pretty strong.  Really hope I can do some accessory stuff later in the week.




Day 4 (Saturday, 3/3/12)

Pull-ups (1 min. rest, alternate grips)
3x5
3x4
2x3

Lat Pulldowns w/underhand grip
3x8x100

Kelso Shrugs
3x10x175

Seated Military DB Press
3x8x55's
A. Plate Raises
3x12x30

B. Band Pull-aparts
3x12xmini

Seated Lateral Raises
8x15's
2x8x20's

A. Reverse BB Curls
3x8x65

B. BB Skullcrushers
3x8x85

A. DB Curls
3x8x30's

B. DB Extensions
3x8x40's

Pulldown Abs
3x15x55

Reverse Crunches
3x5

Band Scapular Retractions
2x30xmini

Comments: Was so glad to be back in the gym, 4 days out of the gym felt like an eternity, especially with feeling like shit.

Day 1


Day 2