Today was a good day, and def added up at the end. I was actually excited about doing the back  squats with chains, because I love the idea and methodology behind them. I am also excited to do it, because we will hosting a powerlifting cert at the end of august, so it is getting me prepared to learn some more information. After, I performed some walking front lunges, which in short terms, I hate. God are these hard. I def pushed myself today, and might had a little more in me, but I was there with the weight that I needed to use for the last two sets. The pronated pull ups also were a little humbling, but following the right tempo, makes these much harder, than doing some at a faster tempo. Overall a good of training, and keep it coming!

Wednesday, August 1st, 2012 Workout:
A. High Bar Back Squat @ 22×1 @ 40 lbs chains, 2-3 reps x 3 sets, rest 4 mins.
185-205-225 @ all 3 reps..
The upward motion was an added 40 lbs with the chains.
B1. Barbell Front Rack Walking Lunges @ 11×0, 4/each leg x 10 sets, rest 1 min
155 x 2 sets, 165 x 2 sets, 175 x 2 sets. 185 x 2 sets, 195 x 2 sets/
B2. Pronated Strict Pull Ups Wide Grip @ 21×1, AMRAP -2, rest 1  min
10-9-8-7-6-6-6-4-4-4
C1. Barbell Russian Steps Ups @ 20 inch box, 12/each leg @ 95 lbs x 3 sets, rest 1:30
C2. Db Bent Over Row @ 20×0, 8-10 reps x 3 sets @ 45 lbs