Tuesday, May 31, 2011
Monday, May 30, 2011
DL
BB Deadlifts
225 x 4
225 x 4
335 x 2
295 x 4 good set-good driving through legs
295 x 4
Weighted Chins
BW (170)+45(215) x 6 surprisingly strong in this today. 7 would have been a struggle, but doable. Try 55 lbs next week.
BW + 25 (-10% total weight of previous set x 6 easy set. Drop to 35 next week instead of 25
BW + 25 x
BW only x 12 (9+3)
Rear delt cable pull
20 x 12 x 2
KTE
BW x 12 x 2 shoulder starting to act up
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225 x 4
225 x 4
335 x 2
295 x 4 good set-good driving through legs
295 x 4
Weighted Chins
BW (170)+45(215) x 6 surprisingly strong in this today. 7 would have been a struggle, but doable. Try 55 lbs next week.
BW + 25 (-10% total weight of previous set x 6 easy set. Drop to 35 next week instead of 25
BW + 25 x
BW only x 12 (9+3)
Rear delt cable pull
20 x 12 x 2
KTE
BW x 12 x 2 shoulder starting to act up
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Squat
225 x 5 went fairly deep- a bit past parallel and no bench. A bit unnerving.
225 x 5 pretty easy, but without bench support, taking it slow
275 x 4 good weight without bench. That extra inch or two makes a huge difference
275 x 3 chickened out a little on #4. Would have been an ugly fight and I cowered.
225 x 6
Alternate jump steps
BW x 12 x 3
Military Press
115 x 12
115 x 9 great set
115 x 9 tough #9. Great set.
http://www.fatsecret.com/export/7609295/536F9/15124/day/food/FoodDiary_110530_foods.pdf
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225 x 5 pretty easy, but without bench support, taking it slow
275 x 4 good weight without bench. That extra inch or two makes a huge difference
275 x 3 chickened out a little on #4. Would have been an ugly fight and I cowered.
225 x 6
Alternate jump steps
BW x 12 x 3
Military Press
115 x 12
115 x 9 great set
115 x 9 tough #9. Great set.
http://www.fatsecret.com/export/7609295/536F9/15124/day/food/FoodDiary_110530_foods.pdf
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Thursday, May 26, 2011
Wednesday, May 25, 2011
Chest
55 x 6 warm-up
85 x 6 nice! 6 was a little fight, but I got it
85 x 4 good sets- go to 90 next week
75 x 5
75 x 4
75 x 4
Cable Flys
65 x 12
65 x 12
65 x 9
Calf Raises (Leg Press Machine)
330 x 12
330 x 10 wowza
330 x 10
EZ Bar Curls
75 x 8
75 x 6
75 x 5
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85 x 6 nice! 6 was a little fight, but I got it
85 x 4 good sets- go to 90 next week
75 x 5
75 x 4
75 x 4
Cable Flys
65 x 12
65 x 12
65 x 9
Calf Raises (Leg Press Machine)
330 x 12
330 x 10 wowza
330 x 10
EZ Bar Curls
75 x 8
75 x 6
75 x 5
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Tuesday, May 24, 2011
Monday, May 23, 2011
DL
BB DL
225 x 4
225 x 4 warm-up sets
315 x 3
315 x 4
275 x 5
275 x 5
Chin-ups
BW x 15
BW x 12 (6+3+3)
BW x 11 (6+2+2+1)
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225 x 4
225 x 4 warm-up sets
315 x 3
315 x 4
275 x 5
275 x 5
Chin-ups
BW x 15
BW x 12 (6+3+3)
BW x 11 (6+2+2+1)
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Friday, May 20, 2011
Chest focus
55 x 6 warm-up
85 x 5 couldn't quite lock out the 6th
85 x 3 just short of lockout on 4-shoulder is really owie though, so I'm trying not to push my luck too much
75 x 7
75 x 5
75 x 5 good set
Cable flys
60 x 12 form perfect-arms slightly bent throughout
60 x 12 last few arms bent a bit too much
60 x 10 no cheating. Great set
45 x 16 (failure)
Rear Delt Cable Flys (together)
20 x 8
15 x 10
15 x 8
Leg Press Calf Press
310 x 12 feet pointed outward
310 x 12 feet pointed inward
310 x 12 feet straight up and down
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85 x 5 couldn't quite lock out the 6th
85 x 3 just short of lockout on 4-shoulder is really owie though, so I'm trying not to push my luck too much
75 x 7
75 x 5
75 x 5 good set
Cable flys
60 x 12 form perfect-arms slightly bent throughout
60 x 12 last few arms bent a bit too much
60 x 10 no cheating. Great set
45 x 16 (failure)
Rear Delt Cable Flys (together)
20 x 8
15 x 10
15 x 8
Leg Press Calf Press
310 x 12 feet pointed outward
310 x 12 feet pointed inward
310 x 12 feet straight up and down
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Thursday, May 19, 2011
Wednesday, May 18, 2011
Squat
Shoulder is in lots of pain, so instead of back squats, I'm doing ground base squats
Ground Base Squat
360 x 5 warm-up
450 x 5 good set
450 x 5 wow
410 x 6
410 x 6
Bulgarian Squats
55 BB x 8 per leg
55 BB x 8 per leg
55 BB x 8 per leg good starting weight- go all sets next time @ 65 lbs.
Dips
BW x 25
BW x 21
BW x 19
Pushups
BW x 12
No direct shoulder work today. Rotator complex band work tonight before bed.
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Ground Base Squat
360 x 5 warm-up
450 x 5 good set
450 x 5 wow
410 x 6
410 x 6
Bulgarian Squats
55 BB x 8 per leg
55 BB x 8 per leg
55 BB x 8 per leg good starting weight- go all sets next time @ 65 lbs.
Dips
BW x 25
BW x 21
BW x 19
Pushups
BW x 12
No direct shoulder work today. Rotator complex band work tonight before bed.
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Tuesday, May 17, 2011
Monday, May 16, 2011
DL
DL
225 x 4 warm-up
225 x 4 warm-up
315 x 4
315 x 3
275 x 5
275 x 5 good sets
Chin-ups
BW x 12
BW x 12
BW x 12 (6+3+2+1)
KTE
BW x 12
BW x 12
BW x 12
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225 x 4 warm-up
225 x 4 warm-up
315 x 4
315 x 3
275 x 5
275 x 5 good sets
Chin-ups
BW x 12
BW x 12
BW x 12 (6+3+2+1)
KTE
BW x 12
BW x 12
BW x 12
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Saturday, May 14, 2011
Heavy Squat
Squats
225 x 5 warm-up
315 x 4 good set
285 x 5
285 x 4
285 x 5
Step-ups
40 x 8 per leg
40 x 8 per leg
50 x 8 per leg good burn, but try 50 next time for all sets
Military Press
105 x 12 easy weight, no pain-lets push it a little
115 x 12
115 x 12 good weight-still no pain- up it next week.
Weighted Dips
45 x 8
45 x 8
Shoulder hurts a little-I called it for the day.
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225 x 5 warm-up
315 x 4 good set
285 x 5
285 x 4
285 x 5
Step-ups
40 x 8 per leg
40 x 8 per leg
50 x 8 per leg good burn, but try 50 next time for all sets
Military Press
105 x 12 easy weight, no pain-lets push it a little
115 x 12
115 x 12 good weight-still no pain- up it next week.
Weighted Dips
45 x 8
45 x 8
Shoulder hurts a little-I called it for the day.
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Thursday, May 12, 2011
RPT Chest
Incline DB Press
55 x 6 warm-up
85 x 5 top set
85 x 4 not quite getting as deep as I'd like. Parallel, but not any deeper
75 x 6
75 x 6 last rep was a fight
75 x 5 great set
Ring Flys/push up combo
BW x 10 each
BW x 10 each (8+2)
BW x 10 each (8+2)
Calf raises
330 x 12
330 x 12 yowza
330 x 12 fiiiiiiyaaa!!!
Rear Shoulder Cable Pulls
20 x 12 per arm x 3
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55 x 6 warm-up
85 x 5 top set
85 x 4 not quite getting as deep as I'd like. Parallel, but not any deeper
75 x 6
75 x 6 last rep was a fight
75 x 5 great set
Ring Flys/push up combo
BW x 10 each
BW x 10 each (8+2)
BW x 10 each (8+2)
Calf raises
330 x 12
330 x 12 yowza
330 x 12 fiiiiiiyaaa!!!
Rear Shoulder Cable Pulls
20 x 12 per arm x 3
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Tuesday, May 10, 2011
Heavy DL
225 x 4 warm-up
225 x 3 warm-up
315 x 3 not bad
315 x 3 pretty good couple of sets
275 (-10%ish) x 4 pretty easy I think
275 x 4
3-4 min rest between sets
Chins
BW x 9 take it easy. No kips or swings. Keep elbows in
BW x 13
BW x 9 maybe 60 second rest between sets
Shoulder Complex w/ Cable
10 x 10 x 1
EZ BB Curl
65 x 8
65 x 8
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225 x 3 warm-up
315 x 3 not bad
315 x 3 pretty good couple of sets
275 (-10%ish) x 4 pretty easy I think
275 x 4
3-4 min rest between sets
Chins
BW x 9 take it easy. No kips or swings. Keep elbows in
BW x 13
BW x 9 maybe 60 second rest between sets
Shoulder Complex w/ Cable
10 x 10 x 1
EZ BB Curl
65 x 8
65 x 8
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Friday, May 6, 2011
Ground base DL
270 x 9 warm-up
320 x 5 easy set
360 x 5
410 x 5 getting closer
430 x 5 wow.
450 (10 plates) x 4 (3+1) nice job!
BW Chins
BW x 12 shoulder is killing me.
BW x 10 ridiculous. If elbows track outwards at all during the pull, my shoulder feels like its being ripped off the bone.
I'm resting and icing until monday. Booo!
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270 x 9 warm-up
320 x 5 easy set
360 x 5
410 x 5 getting closer
430 x 5 wow.
450 (10 plates) x 4 (3+1) nice job!
BW Chins
BW x 12 shoulder is killing me.
BW x 10 ridiculous. If elbows track outwards at all during the pull, my shoulder feels like its being ripped off the bone.
I'm resting and icing until monday. Booo!
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Tuesday, May 3, 2011
Sunday, May 1, 2011
Heavy Squat
Squat
225 x 5 warm-up
295 x 4
305 x 4
315 x 3 twinge in my right knee. Weight was good. Could have done 4 or 5.
BW Chin-up
BW x 15
BW x 15
BW x 12
DB Incline
75 x 5 pretty easy-prob could have gone 7 or 8
85 x 5 good set!
85 x 5
Just a transition workout- be back to my old routine on Monday. If it ain't broke, don't fix it.
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225 x 5 warm-up
295 x 4
305 x 4
315 x 3 twinge in my right knee. Weight was good. Could have done 4 or 5.
BW Chin-up
BW x 15
BW x 15
BW x 12
DB Incline
75 x 5 pretty easy-prob could have gone 7 or 8
85 x 5 good set!
85 x 5
Just a transition workout- be back to my old routine on Monday. If it ain't broke, don't fix it.
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