Saturday
30 min cardio
revserse hypers 2x15
seated calves 2x20
abs 3 sets
stretching
Sunday
narrow bench worked up to 325/3
5 board 365/3 405/3 435/3 465/1 485/1
4 board 385/3 415/3
oldest shirt 385/2 405/2 425/2
lock outs 3" 405/3/2
hammer grip front lat pulls 165/10/3
green band push downs 3/20
side bends 3 sets
Monday off. Going out to a red neck barn dance for new years should be a couple of hundred drunken cowboys/girls usually a very good time. we'll see how squats go tomorrow
About Me
- Tony Tomra
- Prince George, british columbia, Canada
- I've been weight training for 31 years started as a body builder then switch to olympic stlye weightlifting for seven years had some local success, but never did get very good at it. In 1998 I was doing both olympic lifting and powerlifting, and in 2000 I did my first nationals in powerlifting and I was hooked. 2003 I went to my first three lift worlds. I ended up seventh out of eight. Later that year I went to the wpc world bench press meet and got a second place finish. 2006 I went the wpc worlds and won the three lift meet and got third in the bench only.2010 went to wpc raw worlds and won my class breaking all the world records in that division. 2012 wpc worlds won my class and set a pro world record in the bench I have broken 15 wpc or awpc world master records in four diferent weight classes. June 2013 won third place in the grandmasters division at the the BC Provincials in body building
1 comment:
Good strong work !! I see your reason for success--you work harder than i do !! great template for workout--creative !
Funny writing on the cowpie--err--cowboy/girl hoe down--yee haw!
Frist=First?
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