What did you lift today?

You dont keep your ipod in some kind of case? I keep my shampoo, deodorent, etc in a seperate grocery bag inside my gym bag, for that very reason :O sorry bud.

I thought of that but i figured nothing would happen. I figured very wrong. Oh well, get reciept and go back and say ipod suddenly stopped working.

I don't wear my ipod at the gym. Maybe it would motivate me, but I need to hear everything around me to focus.

squats 4x8 @ 195
seated calf raises 4x10 @ 140
leg ext 3x8 @ 160
leg curl 3x8 @ 60

legs are my weakest link goodbye

squats 4x8 @ 195
seated calf raises 4x10 @ 140
leg ext 3x8 @ 160
leg curl 3x8 @ 60

legs are my weakest link goodbye

those were pretty much my exact stats, after 2 months of adding leg work outs into my weekly routine my squats went from 175 > 225.

last july I was doing 245 for sets of 6, but not working out last semester (or much the previous semester) has made me go way down.

shoulder press 2x8 @ 85, 3x8,8,6 @ 95
seated db shoulder press 3x8,7, 7 @ 50
lat/front raises 3x10 @ 10
3x12 incline sit ups
3x8 leg raises + 1x6 knee raises
3x10 shrugs @ 180
back ext 3x10 @ 10

pull ups 3x8,6,5 @ 25
bb rows - 3x8 @ 125
machine rows 3x8 @ 204
bicep curls 3x8,7,8 @ 70, 70, 60

was really tired and had a shitty workout :(

hadn't eaten much all day

Yay,
I found a way to fix my flexibility problem. Heels are elevated..basically tip toed. However to be secure i rest my heels on a little box thing.
Did 220 today. Next week is 225 :D two plates i cant fucking wait.
press was 125 pounds.
Power clean technique still sucks, im at 100 pounds.
Dips with an extra 75 pounds.

I am surprised you have ankle flexibility problems as a runner.

Just got back into lifting after 4+ months off. Gimme a couple weeks and I'll have my squat up to repping at 225+ and bench at 185+

Squat - 4x8 @ 135, 155x2, 185
Standing calf raises - 3x10 @ 135
Sitting calf raises - 3x10 @ 100
Bench - 4x8 @ 135, 155x3
Lat pulls - 4x8 @ 90
DB shoulder press - 3x8 @ 40
DB shrugs - 3x8 @ 60
Cable curl - 3x12 @ 50
1 arm pushdown - 3x12 @ 50
Incline situps - 3x10 @ 35
Captain's chair - 2x10

Yay,
I found a way to fix my flexibility problem. Heels are elevated..basically tip toed. However to be secure i rest my heels on a little box thing.
Did 220 today. Next week is 225 :D two plates i cant fucking wait.
press was 125 pounds.
Power clean technique still sucks, im at 100 pounds.
Dips with an extra 75 pounds.

it sounds like you are working around your flexibility problem and not fixing it. Don't forget to stretch your ankles with 2 decent stretches every other day and you won't need a workaround in a little.

it sounds like you are working around your flexibility problem and not fixing it. Don't forget to stretch your ankles with 2 decent stretches every other day and you won't need a workaround in a little.

This was in the rippetoe book.
I also have been checking my spine and it seems i have lordosis to a certain degree.
My flexibility is so poor concerning my calves that im going to do both, like this i can progress with squat safely, while becoming more flexible.

yes... it probably was in your book. It's a very common workaround.

Everyone has lordosis in their spine to a certain degree.

Just finished a month of lower weight/higher reps and back to heavy weight now.

Today was Bicep Day for me:
Wide-Grip Curls: 2x10 @ 90, 2x8 @ 100
Tight-Grip Curls: 2x10 @ 60, 2x8 @ 70
Incline Dumbbell Curls: 2x10 @ 40, 2x8 @ 45

Then ran on the treadmill for 2.15 miles

4 rounds of:

rope rows (90lbs) 1 set=pulled for 50'
one-arm shoulder press (30lbs)
DB shotputting 16r (8 per arm) @ 10lbs

Wow, I'm pathetic compared to most people here. And I still ended up injured and sore.

DB Bicep curl, 3x10 @ 20 lbs
DB Front raise, 3x10 @ 10 lbs
DB One Arm Shoulder Press, 3x10 @ 20 lbs
DB Fly, 3x10 @ 25 lbs
DB Bent-over row, 3x10 @ 25 lbs
Bench press, 3x10 @ 80 lbs

In the morning I may go to the gym and do running on the treadmill (5 mins @ 5 mph, 5 mins @ 6 mph, 5 mins @ 7 mph...)

Shoulder Day

Dumbbell Shoulder Press: 2x10 @ 50, 2x8 @ 55
Dumbbell Side Raises: 2x10 @ 35, 2x8 @ 40
Dumbbell Front Raises: 2x10 @ 35, 2x8 @ 40

i lifted for the first time since december yesterday (have been injured)

chest+tri's... only using machines for now...need that isolation, im afraid my shoulders are gonna pop all over the place

so sore today though. i might go run tonight but definitely no lifting

front right delt is fucked so I skipped lat work on monday and now I'm going to pretty much make chest shoulder day today just skull crushers and go ahead and throw in leg day since I will be celebrating the 4th on friday.