Measurements - Carb cycle 7 weeks 6/11/09

Thursday 6/11/09 8:46 AM
Waist - 35"
Upper Arm - 12.8" (cold unflexed) 13.5 (cold flexed)
Shoulders - 49.2"
Chest - 39"
Quads - 22"
Calf - 14.5"

Weight:174.4 lbs
BF% (calipers estimate): 20mm skinfold (not sure what number this correlates to on percentage)

11/21/08

1) KB workout
2x3
2x3

2) Bench
135x7
160x1
135x8
135x5
135x4
135x4

11/19/08

1) Powercleans
90x5x1

2) Squat
135x8
160x8x4

3) Front Squat
135x8

4) Swiss Ball Leg curls
3x8

5) Cable Bends
80x20x2

11/17/08

1) Arm circle + snatch

2) Bench
45x8
95x5
95x5
135x8
135x5

3) Pushups
4x8

4) Dips
27 total

11/13/08

1) Deadlift
270x6

2) Squat 30 min triples
165x3x17
160x3x5
155x3x3

11/11/08

1) Bench
45x10
135x5
135x5
135x5
135x5
135x4

2) Pullups
15

3) Partial Dips
15

4) Finishers
75x20 Bench
70x20 Pulldown
2 front planks
4 side planks
2x8 dragonflags

11/6/08

1) Warmuop
Arm Circles
500m row

2) Bench
95x10
115x6
135x7
135x4
135x4

3) Pullups
18

4) Dips
9 Partials

5) Bench
75x20

6) Pulldowns
70x20

7) Planks
4 side
2 front

8) Dragonflags
2x8