Ari's Lift Routine

[Ari]

Stats:
Weight: 150lbs
Height: 5' 11.5"
Power Index (3 main lifts / weight): ~5.3 :evillaugh

Todays workout:
Legs:

Box Squats:
10x135 WU
8x205
8x225
8x250
8x275
6x300

Power clean:
10x135 WU
6x155
6x160
6x170

Leg curls: 4x10x60
Leg extensions: 4x10x90
Calf Raises: 5x10x450

Arms:
Incline bench DB curls: 4x5x45
Bar curls: 4x12x45

Ok now im tired.

[Saint Patrick]

That's a cool idea w/ the Power Index. Mine works out to 5.7 :)

Nice work on those box squats.

[The_Brick]

Show us your real abs st pat.

[Saint Patrick]

Show us your real abs st pat.

?

There's a bazillion pics in my journal.

Speaking of Journals, Ari, Why did you start the same journal twice?

[Ari]

Becuase i didnt mean to. Oops

[Ari]

5-10 work out

Squats:
10x135 WU
3x225
3x255
3x275
3x300
3x305
1x320

Power clean (hah)
1x10x135 WU
1x3x145
1x1x195
"aww **** this! This isnt doing ****!"

Lat pulls: 3x8x105
Pull ups: 2x10xBW

DB Hammer Curls: 3x10x45
Bar curls: 2x10x60

Crunches: 2x50
Raised situps: 2x10x25


Todays workout (5-11)

Bench:
1x10x135 WU
1x6x205
1x4x220
1x2x235 :mad:
1x6x195

DB Incline: 3x10x70
Hyperextensions: 2x15xbw

Tricep Pushdowns: 3x6x60

Sholder combos: 2x40x60
-- If you want really toned traps, this and shrugs will do the job incredibly well. Basically its 10 upright rows (hand close together... pull elbows up to ear level), then 10 "snatches" (hands on the strips, stand up straight flig bar up like a power clean up over your head. Pulling back with your traps- this one is confusing), then 10 upright press (bar behind head resting on traps like a squat) push up and lock arms out), then 10 bar pulls (bend over like a good morning look up, pull the weight up to your chest). Yep its confusing to put in writing, but they are simple and god do they burn. --

DB Shrugs: 3x10x85

Crunches: 2x50
Raised Situps: 1x15xBW 1x10x35

[Ari]

Help! I need a really hard ab workout. Anyone know anything?

[TheGimp]

Good luck with things. That's some nice squat weight.