12.22.09 Workout / Diary – Legs, Shoulders – Heavy Day
Tuesday, December 22nd, 2009
Weight: 204.4
9:45am
DIdn’t train yesterday due to family/holiday stuff. Took advantage of the extra recovery day to go heavy today.
Warmup: elliptical, 11min
Deadlifts: 135×10, 225×4/6/6, 135×10
Smith Squats: 135×8, 226×6, 315×6 (half), 135×12
Barbell Shrug: 135×10/10/10/10
Spinning: 36min – was going to stop at :30, but kept going to hit -1000 cals =)
Stretch: ~8min
Steam: 5min
Total calories: -1080
Total weight: 6300 deads + 5940 squats + 6750 shrugs = 18990 pounds
Forearms limited deads/shrugs weight until switched to mixed grip, need to get straps
