Blast 10 and 11 results

[rhalp]

I have been keeping most exercises as long as I am making progress with them, so these two blasts have many of the same exercises. I have dropped down to 238 from ~258 the last blast to be in shape for physical fitness tests to become a police officer. My strength has not suffered.

FLAT BB 245x13--------------> 285x12
CG rows upright 95x22--------> 130x22
INC SKULLS 110X22-----------> 130X19 (BEING REPLACED WITH dead skulls)
Life fitness Calf raise 210x13--> 260x14 (replacing with seated c.r.)
sumo leg press 830x11--------> 850x10 (replaced with BW curls)
squats 335x5 250x20---------> 370x4 315x20
rack chins 100x19------------> 120x16
BB Row 295x6 275x11--------> 300x6 260x12 (concentrated on form)
drag curls 90x22--------------> 105x25
leg press c.r. 400x10---------> 420x12
lying leg curls 85x24--------->110x23 (replacing with lunge squats)
zerchers 315x6 225x20-------> 380x5 280x19
deads 455x4 405x9-----------> 510x4 455x7
preachers 70x21--------------> 85x20 (replacing)
wide rows (rear delts) 130x21-> 165x21
cable extensions 125x19------> 145x20 (replacing with reverse grip bench)
donkey c.r. 110x12-----------> 140x14
LF single leg press 250x9------->310x8
widowmaker tumble squats - 5 sets of 20 ending with 50x11
neutral rack chins 75x18--------> 95x16
hammer curls both arms 70x27---> 105x22

These are just some of my exercises and the gains are over five months with two short cruises in between.

[bouncer dave]

keep it safe with the flat bb.

[DefIguana]

widowmaker tumble squats - 5 sets of 20 ending with 50x11

What are these?

[riverhawk23]

I believe he is referring to these as tumble squats.

http://intensemuscle.com/showthread....ht=give+credit

If not my apologies.

[J-Dar44]

great

[DefIguana]

Thanks for the tumble squat enlightenment, those are evil.

[rhalp]

Amazing cruise; Orlando, great girl, great food, no gym. Back to the grind last night when I got in...Ate moderately all week, stuffed my face last night, down 5 lbs from the end of my blast. First workout as follows;

Moderate neutral grip pulldown
Neutral grip bent over hammer strength row
wide cable curls
rope cable curls
Roman cheers

Today:
Flat BB rack presses
shoulder width upright rows
Close grip machine presses
situps

Numbers down ~7% from last blast. Wish me luck I will keep updating this thread.