Pushing and Pulling
Hey ya'll!!! Whassup???
I had another great night at the gym. Speed squat and deadlift night, and just for s & g's I did a couple of max deadlifts...just to see what I could pull.... so here ya go!
Speed squats 45# w/u
65# x 2 x 2
85# 12 sets of 2 reps w/30 second rest
Speed deadlifts
95# w/u 3 x 3
135# 8 singles with 30 sec rests
185# x 1
205 x 1 WOOO HOOO 
New PR I pulled 256 when I competed as a SHW
Leg curls
25# x 12 x 12 x 12 x 8
Seated calf raises
45# x 12 x 12 x 12
Hammer front calf lifts
10# x 12 x 12 (each leg)
Supported t-rows
25# x 12
35# x 12 x 12
25# x 12
Lat pull downs wide grip
70# x 6
80# x 6
90# x 4 x 3
DB Side bends
30# 3 sets each side for max reps.
And I'm spent. Thats a kicker folks!
Well tomorrow is FRIDAY!!!!!!!! Are ya with me? Have a great one guys!
Val
New PR I pulled 256 when I competed as a SHW
Leg curls
25# x 12 x 12 x 12 x 8
Seated calf raises
45# x 12 x 12 x 12
Hammer front calf lifts
10# x 12 x 12 (each leg)
Supported t-rows
25# x 12
35# x 12 x 12
25# x 12
Lat pull downs wide grip
70# x 6
80# x 6
90# x 4 x 3
DB Side bends
30# 3 sets each side for max reps.
And I'm spent. Thats a kicker folks!
Well tomorrow is FRIDAY!!!!!!!! Are ya with me? Have a great one guys!
Val 
Awesome Val
Very cool on the deadlifts, I really think you will reach your old lifting numbers, I just do.
Sad night in the Werthmann house tonight, my son's Bearded Dragon died suddenly today, so I have a devistated 10 year old right now. If you knew my son, you would know this was like another kid losing a dog.
Very cool little dude, so anyway, worked out after the funeral.
Leg Press (45 Degree): Set 1: 8 reps @ 140.0 lbs | Set 2: 15 reps @ 160.0 lbs
Hamstring Curls - seated: Set 1: 15 reps @ 40.0 lbs
Leg Extensions: Set 1: 15 reps @ 55.0 lbs
Seated Calf Raises: Set 1: 15 reps @ 35.0 lbs
Lying Bent Leg Raises: Set 1: 25 reps | Set 2: 25 reps
Stability Ball Crunches: Set 1: 34 reps | Set 2: 34 reps
CARDIO:
Skiing - Nordic: 535 calories burned: 1.6 miles, 25 minutes ,3.84 mph
(Intensity 3 -- Moderate)
Mike
Very cool on the deadlifts, I really think you will reach your old lifting numbers, I just do.
Sad night in the Werthmann house tonight, my son's Bearded Dragon died suddenly today, so I have a devistated 10 year old right now. If you knew my son, you would know this was like another kid losing a dog.
Very cool little dude, so anyway, worked out after the funeral.
Leg Press (45 Degree): Set 1: 8 reps @ 140.0 lbs | Set 2: 15 reps @ 160.0 lbs
Hamstring Curls - seated: Set 1: 15 reps @ 40.0 lbs
Leg Extensions: Set 1: 15 reps @ 55.0 lbs
Seated Calf Raises: Set 1: 15 reps @ 35.0 lbs
Lying Bent Leg Raises: Set 1: 25 reps | Set 2: 25 reps
Stability Ball Crunches: Set 1: 34 reps | Set 2: 34 reps
CARDIO:
Skiing - Nordic: 535 calories burned: 1.6 miles, 25 minutes ,3.84 mph
(Intensity 3 -- Moderate)
Mike Great job Mike!!
I am so sorry about your Dragon 
It's amazing how much you can love another little creature isn't it? My mom can't understand how I love my bird and cats, yet she has two big doggies that she absolutely lives for! They do become part of your family and heart. Give your son a big hug from Aunt Val. I am sure his little heart is just broken.
Tell him not to forget....
All God's creatures go to heaven
Val
It's amazing how much you can love another little creature isn't it? My mom can't understand how I love my bird and cats, yet she has two big doggies that she absolutely lives for! They do become part of your family and heart. Give your son a big hug from Aunt Val. I am sure his little heart is just broken.
Tell him not to forget....
All God's creatures go to heaven
Val Most Active
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