Squat
5x145
5x180
5x220
5x255
3x300
8x220
Bench
5x115
5x145
5x175
5x205
3x240
8x175
Row
5x65
5x80
5x100
5x115
3x135
8x100
Barbell Curls
8x75
8x80
8x85
Tricep Extensions
8x70
2x8x85
weighted dips
2x8x25
2hrs of basketball
This was a great day for me today minus the fact I had to work out at the ymca. I can't wait to be back at my gym on Monday. I hit every lift today with intensity and it made everything feel so easy which is awesome. First 300lbs squat in a very long time as well. I was going to do cardio but then we ended up playing a lot of bball instead which was a good time so I am happy about that. Tomorrow I will hit some sort of cardio as well.
About Me
- Dan Rotatori
- I am 20 years old at Springfield College. I started Crossfit in the winter of 2008 and have went on and off with that and P90x. But since the summer of 2009 until summer of 2011 I did Crossfit then switched to Strength and Conditioning. I Played soccer lacrosse basketball and ran track throughout my life. I played lacrosse at Endicott but I was injured and did not play the entire season. Another passion is strength and conditioning which has changed my life for the better. My midterm goal is to compete in a powerlifting competition, run an ultra and run the Boston Marathon, and my ultimate long term goal is to become a Strength and Conditioning coach, a lacrosse coach, and to open my own Strength and Conditioning gym as well as break the record for bench press at 165lbs bw. Along with training for my goals I enjoy pushing my body to its limits and seeing what the human body is capable of by doing activities that require a lot of physical and mental aspects.
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