Squat
5x150
5x185
5x225
5x260
3x305
8x225
Bench
5x125
5x155
5x185
5x225
3x255
8x185
Row
5x70
5x85
5x105
5x120
3x140
8x108
3x8 curls supersetted with tri extensions
A little late on this post but I was home and enjoying the holidays with my family. The workout was a great workout the only problem is that my knee was bugging me which happens every once in a while it is feeling better now. The nutrition this weekend was pretty poor with all of the good food around and some beverages of choice as well. I will be right back after it on Monday so I am not that worried.
Another note is that I am back taking creatine because of all the benefits it has to strength efforts and recovery. I have been on it for 5 days now and I am hoping to feel some differences in the next week of lifting.
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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