Sinnott

7/12/10
lifted with luke beggs and andrew lewis

deadlift
135x12
225x10
315x8
365x5
straps from this set on
365x8,6,6 + hold in up position for 15ish seconds, 4... second rep of last set felt terrible bc i broke form

getting better with this form

barbell row
135x12
185x10
225x6---> too heavy for strict form for me
185x 8

1-arm supported db row
65x 12,12, 10 reps where you do a full rep let it halfway down then squeeze up again
65x 12

1st superset
1 arm seated row---> rotate hand from palm down at beginning of concentric and palm up when the handle is next to your body in full flexion
160x 10each, 15
165x 15each

lean back with lat pulldown bar and chin up grip to make it like an underhand row
137.5x10
150x 10,9

leg curl---> stupid method that kills
62.5x12
75x12
87.5x 12 + 30 pulse reps at the bottom
105x 12 + 30 pulse reps
112.5 x 12+ 30 pulse reps

stretch my hamstring like crazy with a jump rope

i threw in the following calf stuff throughout the marathon lifting session
continuous calf hops 3x30 seconds

standing calf raise machine
160x 15,15
200x 12,12

1-legged calf raise holding a 45lb plate
3x12 each side

1-legged bodyweight calf raise
2x12, 15