Deepsquatter.com

[MOSHWT]

Kenny, you'd be proud of the Joe Show...I'll let him tell you, but after he does I'll tell my side of the story.
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As long as I'm big and fat, I might as well be big and fat and strong!

[Ken Ufford]

1. Bench med grip, 10x45, 10x45, 10x135, 5x185, 5x185, 5x225, comp grip 5x225, 5 sets of 5x275
2. Tricep DB press, 4-10x45
3. Barbell curl, 10x95, 10x100, 10x105, 10x110
4. One arm DB row, 4-8x115
5. DB shrugs, 4-10x80
6. DB concentration curls, 4-10x30

Trying to heal the shoulder and loose some weight to the 275s, Was 288 today.

[Ken Ufford]

1. Squat 13" box, 2x45, 2x135, 2x225, 2x315, 2-2x385, 2-2x405, 2-2x425
2. Gluteham raise, 3-15
3. Lat pulldown wide, 10x205, 10x230, 10x230
4. Decline situps, 3-10x30

[Ken Ufford]

1. Deadlift on two boards 1 1/2", 2x135, 2x225, 2x315, 2x405, 2x470, 2x510, 2x545, 2x585, 1x615
2. Reverse hypers, 3-8x580
3. Standing crunches close, 10x140, 10x165, 10x175
4. Seated goodmornings, 5x45, 5x135, 5x185, 5x225, 5x275, 5x315, 5x315

[Ken Ufford]

1. Bench, 10x45, 10x45, 10x135, 5x185, 5x225, 5x275, 5x315, 5x315
2. Bench to foam pad med grip, 3x365, 3x385, 3x405
3. Chest supported row wide, 10x135, 10x180, 10x225
4. DB tripress, 10x45, 10x45, 10x50, 10x50
5. DB curls, 10x45, 10x50, 10x55, 10x55

[Ken Ufford]

1. Squat 13" box med green bands, 120 lbs of chain, 2x45, 2x135, 2x225, 2x315, 2-2x340, 2-2x365, 2-2x385, wraps 1x495, 1x545
2. Gluteham raise, 3-15
3. Pull throughs, 10x90, 10x140, 10x180, 10x180
4. Decline situps, 3-10x30

Squats felt real strong tonight.

[Ken Ufford]

1. Deadlift standing on boards 1 1/2", 2x135, 2x225, 2x315, 2x405, 2x495, 2x575, 2x610, 2x650, 1x685
2. Reverse hyper, 8x580, 8x670,8x670
3. Barbell row, 5x225, 5x275, 5x315, 5x365, 5x365
4. Standing crunchclose, 10x140, 10x165, 10x175

[Ken Ufford]

1. Bench, 10x45, 10x45, 10x135, 5x225, 3x275, 3x315, foam pad to help shoulder, 3x365, 3x385, 3x405, 3x405
2. DB tripress, 4-10x55
3. Tricep pushdown, 10x85, 10x95, 10x100, 10x100
4. Incline DB curls, 4-10x45
5. Cable curls, 4-10x75
6. DB bench, 2-30x50

Okay workout the shoulder is still a little pasty. Herb came over that guy is unreal for almost 77. He hit 4 sets of 1x230 then one at 235. Ken

[Ken Ufford]

1. Squat 13" box green bands, 120 lbs of chain, 2x45, 2x135, 2x225, 2x315, 2-2x365, 2-2x385, 2-2x405, 1x455
2. Gluteham raise, 3-10x25
3. Lat pulldown side handle, 10x205, 10x230, 10x230
4. Decline situps, 3-10x25

[Ken Ufford]

1. Squat 11" box feet close belt, 3x45, 3x135, 3x225, 3x315, 3x365, 3x405, 3x455, 3x455
2. Reverse hyper, 3-8x580
3. Standing crunch close, 3-10x140
4. T-bar row wide, 6x135, 6x180, 6x225, 6x270

I was taking a break from pulling and wanted to hit the legs a little it felt good.

[Ken Ufford]

1. Bench, 10x45, 10x45, 10x135, 5x225, 3x275, 3x315, 3x365, foam pad, 3x410, 3x410, 3x410
2. JM press to pad, 6x225, 6x275, 6x275, 6x275
3. DB tripress, 4-10x55
4. Barbell curl, 10x95, 10x115, 10x115, 10x115
5. Incline DB curl, 4-10x45
6. One arm Tri press light band, 4-10

[Ken Ufford]

1. Deadlift, 5x135, 5x225, 5x315, 3x405, 2x515, belt, 5x605, 6-2x440
2. Reverse hypers, 8x580, 8x670, 8x670
3. Seated row, 6x295, 6x340, 6x385, 6x405
4. Standing crunches close, 10x140, 10x165, 10x175

I am starting to use the DL bar to get used to it. I will also try to push the sets of 5 up I am out of shape on reps.

[Ken Ufford]

1. Bench, 10x45, 10x45, 10x135, 5x225, 3x275, 3x315, 3-3x375
2. Med grip bench 5 reps each board 0-4 board for 5-5x225
3. One arm tricep press, 4-10x40
4. Tricep band pushdown light band doubled, 3-25
5. DB curl, 10x40, 10x45, 10x50, 10x60
6. DB raise front, side, rear, 10 reps each side 3 sets 10x20
7. Incline DB curl, 4-10x45

Good workout the shoulder felt better and I was able to do full range.

[Ken Ufford]

1. Squat 13" box blue bands , light bands, buffalo bar, 2x45, 2x135, 2x225, 2-2x340, 2-2x365, 2x385, 2x405
2. Gluteham raise, 3-10x20
3. Lat pulldown wide, 10x205, 10x230, 10x255
4. Decline situp, 3-10x30 lb DB

[Ken Ufford]

1. Deadlift raw, 5x135, 5x225, 5x315, 3x405, 2x495, 1x585, belt, 5x620, 6-2x455
2. Reversehypers, 8x580, 8x670, 8x760
3. Standing crunches, 10x140, 10x150, 10x150
4. Plate choppers, 3-10x35

Good workout tonight all alone had to get fired up to pull.