Neighborhood Ninja!

12/5/12

Weighted Dips
180 x 1
135 x 3, 3, 3
145 x 2
90 x 5
45 x 10

Box Squat
365 x 1 (V Belt)

Dynamic Single Leg, Leg Press
100 x 3, 3, 3 per leg

Pronated Seated Cable Row
220 x 5, 5, 5, 5, 5, 5

Conditioning
40-30-20-10 reps of burpees
1 minute of rest between each set.

D3

I hate low bar box squats because I'm pretty weak at them, but I'm starting to love them for how they feel.  I really feel it in my hamstrings and it's teaching me to stay very very tight throughout the entire lift.  It's also teaching me to engage my hamstrings a lot more and how to fight out of the hole.  I think it will translate well to my normal squat no matter what people say.

My dip strength is coming back quickly.  I think I'll easily hit 200lbs in the next couple of weeks.

Protein Total: 239 Not eating beef puts a major damper on how much protein you can ingest in one day...