Catchin' up

DE Lower Friday July 31


Warm-ups
Box squat w/ safety squat bar-box and 4 mats: work up to 255 x2 x10 sets (medium stance)
Speed pulls (deadlift)-conventional: 287 x1 x8 sets
45* Reverse hyper w/ strap (feet together): 400 x10 x4 sets
Barbell shrugs: 5x10/ 315, 405, 495, 585, 635



ME Lower Wednesday August 5 w/ 4Board "The Reverse Workout"


Warmups
Glute ham raises 4x8 (low to high pin settings) supersetted w/ Standing crunches 4x12/ 10, 11, 12, 13 (on Cybex)
45* Reverse hypers w/ strap (close feet): 3x12-15/ 490 S/S with Low pulley rows (w/ big V-handle): 4x12/ 200, 225, 250, 275 x8
Front squat 3x5/ 135, 185, 225
Rack pulls (plates approximately 4" off floor...give or take): 315 x1, 365 x1, 405 x1, 455 x1, 485 x1, 505 x1, 525 miss (all conventional pulls) (4Board pulled 570)



ME Upper Thursday August 6 w/ 4Board


Warm-ups (the usual)
Reverse band benchpress-blue band-medium grip (225=0 @ chest): 275 x3, 315 x3, 365 x3, 405 x3, 455 x1, 485 x1, 500 miss, 385 x5, 405 x9 (4Board got 510!)
Decline benchpress-close grip: 2x20/ 185 (second set 15 reps)
Chest supported rows: 3x10/ 135, 160, 170
Lat pulldowns-reverse grip: 3x 12-15/ 130, 140, 150
Tate presses S/S with Hammer curls: 3x20/ 25, 35, 45 and 2x10/ 40, 50
Straight leg situps 4x15 w/ 45# plate


I am a bit behind as I have been away for a few days. I missed the DE Upper day (Monday) because I was feeling like crap. Still not 100% but better. I am still walking daily. Sometimes 2x a day. My weight has remained right at 223-225 since I "stopped" the diet. I am eating real food regularly again and this morning I weighed in at 220 on the nose! But I was told this could happen; continue to lose weight after "offically" finishing the diet and I am ok with that. So, I guess some of my lifts are now PRs (?!) since I am substantially lighter! At least that's how I am going to rationalize it lol.


Stay hungry,
Ed T.