Lower back really sore from squats on Sat. Can't rest another day because I'm leaving for Dallas on Thurs morning and want as many sessions at home before leaving. No DL today.
Weighted Chins
BW + 45 x 6 (touched down between reps)
BW + 25 x 8 (touched between 7-8)
BW + 25 x 8 (4+2+1+1_touched 4-8)
BW + 25 x 8 (4+1+2+1)
BW only x 12 (9+2+1)
Close Grip Lat Pull Downs
120 x 8 great form, scapula rotation
130 x 7 good set
130 x 7
100 x 12
Scott Lat Pulls
130 x 8
130 x 8
130 x 8 all sets super strict. 140 next time.
Rear Shoulder Complex
20 x 12 x 3
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Monday, October 24, 2011
Wednesday, October 19, 2011
Chest
Incline DB Bench Press
60 x 12 slight pain in the wrist still-keep weight light for a few weeks
60 x 12
60 x 10
60 x 8 tough set. Prob 90 second rest between sets
Cable Flys
65 x 12
65 x 12
65 x 9
Then immediately...
40 x 15 wow.
Pushup
BW x 12
BW x 11
BW x 12 spent
Calf Press Machine
330 x 12
330 x 12
330 x 12
Perhaps go to 340 next week.
DB Curls
40 x 8
45 x 4
40 x 8 good weight
Scott Brachi Curls
40 x 8 x 2
Energy really low today.
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60 x 12 slight pain in the wrist still-keep weight light for a few weeks
60 x 12
60 x 10
60 x 8 tough set. Prob 90 second rest between sets
Cable Flys
65 x 12
65 x 12
65 x 9
Then immediately...
40 x 15 wow.
Pushup
BW x 12
BW x 11
BW x 12 spent
Calf Press Machine
330 x 12
330 x 12
330 x 12
Perhaps go to 340 next week.
DB Curls
40 x 8
45 x 4
40 x 8 good weight
Scott Brachi Curls
40 x 8 x 2
Energy really low today.
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Tuesday, October 18, 2011
DL
BB DL
225 x 4
225 x 4
315 x 3 still feels tougher than it should
315 x 4 nice work. Thanks Audiomachine. Reaching got me there.
275 x 5 good form
275 x 5 great job.
Weighted Chins
BW + 45 x 5 (touched down after first 2) couldn't lock out on 6. Good set though.
BW + 25 x 7 no lock on 8 (touched between 4-8)
BW + 25 x 5 barely shy of a lock on 6(touched 3-6)
BW only x 12 (6+2+2+2) kipped a bit towards the end there chief.
Scott Lat Pulls
130 x 8
130 x 8
130 x 8 all sets super strict w/straight arms. Go 140 next time.
Side Delt Complex DB
15 x 12 x 3
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225 x 4
225 x 4
315 x 3 still feels tougher than it should
315 x 4 nice work. Thanks Audiomachine. Reaching got me there.
275 x 5 good form
275 x 5 great job.
Weighted Chins
BW + 45 x 5 (touched down after first 2) couldn't lock out on 6. Good set though.
BW + 25 x 7 no lock on 8 (touched between 4-8)
BW + 25 x 5 barely shy of a lock on 6(touched 3-6)
BW only x 12 (6+2+2+2) kipped a bit towards the end there chief.
Scott Lat Pulls
130 x 8
130 x 8
130 x 8 all sets super strict w/straight arms. Go 140 next time.
Side Delt Complex DB
15 x 12 x 3
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DL
BB DL
225 x 4
225 x 4
315 x 3 still depressing.
315 x 3 still a tough 3.
275 x 5 left grip still a little lacking from motorcycle crash
275 x 5 good set. At least we're not going backwards anymore.
Weighted Chins
BW + 45 x 6 (touched down between reps)
BW + 25 x 8 (touched between 6-8)
BW + 25 x 6 (touched 4-6)
BW only x 12 (9+2+1)
Scott Lat Pulls
120 x 8
120 x 8
130 x 8 all sets super strict w/straight arms. Go 130 for all sets next week.
Rear Shoulder Complex
20 x 12 x 3
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225 x 4
225 x 4
315 x 3 still depressing.
315 x 3 still a tough 3.
275 x 5 left grip still a little lacking from motorcycle crash
275 x 5 good set. At least we're not going backwards anymore.
Weighted Chins
BW + 45 x 6 (touched down between reps)
BW + 25 x 8 (touched between 6-8)
BW + 25 x 6 (touched 4-6)
BW only x 12 (9+2+1)
Scott Lat Pulls
120 x 8
120 x 8
130 x 8 all sets super strict w/straight arms. Go 130 for all sets next week.
Rear Shoulder Complex
20 x 12 x 3
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Friday, October 14, 2011
Squats
Squats (no bench, low parallel)
135 x 8
225 x 4 warm_up
275 x 4
245 x 5
245 x 5 getting a bit shaky at the bottom. Nice stability.
245 x 5 nice work. Go 5 on top set next week!
DB Step-ups
50 x 8 good set. No bounce.
50 x 8 no bounce
50 x 8 good sets
Military BB Press
115 x 12 wrist still a bit sore. Weight is a little light, but good for my left wrist to control
115 x 12
115 x 7 try 90 seconds between all sets. The change in rest time definitely has an effect on reps.
Scott Tri Extensions
130 x 8 elbows in. Good form.
140 x 8 great! Running out of weight!
150 x 8 tough 8. All sets at 150 next week.
Dips (don't load wrist yet)
BW x 12 wrist feels ok, but slight twinge if I rotate palm at all.
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135 x 8
225 x 4 warm_up
275 x 4
245 x 5
245 x 5 getting a bit shaky at the bottom. Nice stability.
245 x 5 nice work. Go 5 on top set next week!
DB Step-ups
50 x 8 good set. No bounce.
50 x 8 no bounce
50 x 8 good sets
Military BB Press
115 x 12 wrist still a bit sore. Weight is a little light, but good for my left wrist to control
115 x 12
115 x 7 try 90 seconds between all sets. The change in rest time definitely has an effect on reps.
Scott Tri Extensions
130 x 8 elbows in. Good form.
140 x 8 great! Running out of weight!
150 x 8 tough 8. All sets at 150 next week.
Dips (don't load wrist yet)
BW x 12 wrist feels ok, but slight twinge if I rotate palm at all.
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Wednesday, October 12, 2011
Iso Bench Press (DB still impossible)
110 x 12 warm-up
170 x 6
170 x 6
170 x 5
Scrapping other sets. These machines are crap and put me in a mechanically unstable and awkward position. Go to cables at least.
Cable Flys
60 x 12
60 x 12
70 x 12
75 x 9
DB Flys
30 x 12
30 x 12
30 x 12
Pushup Burnouts x 25
Calf Press Machine
330 x 12
330 x 12
330 x 12
Perhaps go to 340 next week.
EZ Bar Curls
75 x 8
75 x 8 not bad. Good fight.
75 x 6
Energy really low today.
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110 x 12 warm-up
170 x 6
170 x 6
170 x 5
Scrapping other sets. These machines are crap and put me in a mechanically unstable and awkward position. Go to cables at least.
Cable Flys
60 x 12
60 x 12
70 x 12
75 x 9
DB Flys
30 x 12
30 x 12
30 x 12
Pushup Burnouts x 25
Calf Press Machine
330 x 12
330 x 12
330 x 12
Perhaps go to 340 next week.
EZ Bar Curls
75 x 8
75 x 8 not bad. Good fight.
75 x 6
Energy really low today.
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Saturday, October 8, 2011
Squat
Squats (no bench, low parallel)
225 x 4 warm_up
275 x 3
245 x 5
245 x 5 good set. Very strict.
245 x 5
DB Step-ups
45 x 8 good set. No bounce.
45 x 8 ditto. 7-8 wanted a bounce but got none.
45 x 8 ditto. Maybe 50 next time?
Military BB Press
115 x 12 wrist is hollering a bit but bar sits back far enough that it isn't quite like bench position
115 x 12 good
115 x 10
Tri extensions
150 (full stack or I'd drop reps) x 10
150 x 8
150 x 8
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225 x 4 warm_up
275 x 3
245 x 5
245 x 5 good set. Very strict.
245 x 5
DB Step-ups
45 x 8 good set. No bounce.
45 x 8 ditto. 7-8 wanted a bounce but got none.
45 x 8 ditto. Maybe 50 next time?
Military BB Press
115 x 12 wrist is hollering a bit but bar sits back far enough that it isn't quite like bench position
115 x 12 good
115 x 10
Tri extensions
150 (full stack or I'd drop reps) x 10
150 x 8
150 x 8
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Wednesday, October 5, 2011
Chest
Iso Bench Press (DB still impossible)
110 x 12 warm-up
160 x 7
160 x 7
180 x 5
180 x 5
140 x 8
Pushups burnouts x 15
DB Flys
30 x 12
35 x 11
35 x 12
Calf Press Machine
330 x 12
330 x 12
330 x 12
EZ Bar Curls
75 x 8
75 x 8 rough 7-8
75 x 6
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110 x 12 warm-up
160 x 7
160 x 7
180 x 5
180 x 5
140 x 8
Pushups burnouts x 15
DB Flys
30 x 12
35 x 11
35 x 12
Calf Press Machine
330 x 12
330 x 12
330 x 12
EZ Bar Curls
75 x 8
75 x 8 rough 7-8
75 x 6
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Tuesday, October 4, 2011
Monday, October 3, 2011
DL
BB DL
225 x 4
225 x 4
315 x 3 depressing.
315 x 3 tough 3. What's happened to you happy hulk?
275 x 5 left grip a little lacking from motorcycle crash
275 x 5
Weighted Chins
BW + 45 x 6 (touched down between reps)
BW + 25 x 7 (touched between 5-7)
BW + 25 x 6 (touched 3-6)
BW only x 12 (6+3+2+1)
Rear Shoulder Complex
20 x 12 x 3
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225 x 4
225 x 4
315 x 3 depressing.
315 x 3 tough 3. What's happened to you happy hulk?
275 x 5 left grip a little lacking from motorcycle crash
275 x 5
Weighted Chins
BW + 45 x 6 (touched down between reps)
BW + 25 x 7 (touched between 5-7)
BW + 25 x 6 (touched 3-6)
BW only x 12 (6+3+2+1)
Rear Shoulder Complex
20 x 12 x 3
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Monday, August 29, 2011
Wednesday, August 17, 2011
Chest
Gnarly head cold today. I'll lift until my body feels like dropping heavy weights on itself. I wouldn't have come but I've got to get myself out of vacation mode.
DB Incline Press
55 x 8
90 x 3 (no lockout on 4-no spotter today)
80 x 6
80 x 8 (with spot)
80 x 5 no spot
Cable Flys
65 x 12
65 x 12
65 x 12
Pushup
BW x 25
Calf Raise Free Weight Machine
90 x 12 (2 plates)
90 x 12
90 x 12 good weight
EZ Reverse Curls
65 x 8 good set. Solid 8
65 x 8
65 x 8 grip lets out a bit.
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DB Incline Press
55 x 8
90 x 3 (no lockout on 4-no spotter today)
80 x 6
80 x 8 (with spot)
80 x 5 no spot
Cable Flys
65 x 12
65 x 12
65 x 12
Pushup
BW x 25
Calf Raise Free Weight Machine
90 x 12 (2 plates)
90 x 12
90 x 12 good weight
EZ Reverse Curls
65 x 8 good set. Solid 8
65 x 8
65 x 8 grip lets out a bit.
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Wednesday, August 10, 2011
Chest
DB Incline Press
55 x 8
90 x 4 (slight help from spotter on lockout)
80 x 6
80 x 4
80 x 4
Cable Flys
65 x 12
65 x 12
65 x 12 (6+6)
Pushup
BW x 25
Calf press
335 x 12
335 x 12
335 x 12 (9+3)
EZ Reverse Curls
65 x 8
65 x 8
65 x 8
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55 x 8
90 x 4 (slight help from spotter on lockout)
80 x 6
80 x 4
80 x 4
Cable Flys
65 x 12
65 x 12
65 x 12 (6+6)
Pushup
BW x 25
Calf press
335 x 12
335 x 12
335 x 12 (9+3)
EZ Reverse Curls
65 x 8
65 x 8
65 x 8
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Monday, August 8, 2011
Squat
225 x 6
315 x 2 (3 with a spotter, but I chickened out)
295 x 5 great set
295 x 3 bottomed out. No good.
Lunges DB
50 x 12 per leg
50 x 12 per leg (short 15 second break halfway through)
50 x 12 (6+3+3) good set
Seated Military Press BB
115 x 12
125 x 12 tough set. Nice work.
125 x 11 go to 135 next time
Weighted Dips
BW + 45 x 8
BW + 45 x 8
BW + 45 x 8 good sets. 8 is tough each time. Maybe add five pounds.
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315 x 2 (3 with a spotter, but I chickened out)
295 x 5 great set
295 x 3 bottomed out. No good.
Lunges DB
50 x 12 per leg
50 x 12 per leg (short 15 second break halfway through)
50 x 12 (6+3+3) good set
Seated Military Press BB
115 x 12
125 x 12 tough set. Nice work.
125 x 11 go to 135 next time
Weighted Dips
BW + 45 x 8
BW + 45 x 8
BW + 45 x 8 good sets. 8 is tough each time. Maybe add five pounds.
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Saturday, August 6, 2011
DL
DL BB
225 x 7
335 x 1
315 x 4
315 x 2
Weighted Chins
BW + 35 x 6
BW + 35 x 6
BW + 35 x 6
Ran out of time today...had to pick up Ava for the perty wife.
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225 x 7
335 x 1
315 x 4
315 x 2
Weighted Chins
BW + 35 x 6
BW + 35 x 6
BW + 35 x 6
Ran out of time today...had to pick up Ava for the perty wife.
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Wednesday, August 3, 2011
DB Incline Press
55 x 8
90 x 3
80 x 7
80 x 6
80 x 6 (with spot)
Cable Flys
65 x 12
65 x 12
65 x 12
Pushup
BW x 25
Calf press
335 x 12
335 x 12
335 x 12
EZ Reverse Curls
55 x 8 pretty easy 8
55 x 8 grip is main factor- better set
55 x 8 probs up weight next time
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55 x 8
90 x 3
80 x 7
80 x 6
80 x 6 (with spot)
Cable Flys
65 x 12
65 x 12
65 x 12
Pushup
BW x 25
Calf press
335 x 12
335 x 12
335 x 12
EZ Reverse Curls
55 x 8 pretty easy 8
55 x 8 grip is main factor- better set
55 x 8 probs up weight next time
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Monday, July 25, 2011
Change Up/Active Recovery
DB Snatch
65 x 4 each arm warmup
75 x 4 each arm good set. Np.
85 x 4 good set. Plowed through.
100. Yatte miyo. PR! Each arm x 2. Left a touch short of lockout.
Reverse lunges
50 x 12 per leg
50 x 12 per leg good set
Incline DB Press
65 x 12 good weight
65 x 10
65 x 7 man.
Chins
BW x 12
BW x 12 (9+3)
BW x 12 (5+2+2+3)
DB Military Press
30 x 12 good set. You could go up a bit next time.
30 x 12
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65 x 4 each arm warmup
75 x 4 each arm good set. Np.
85 x 4 good set. Plowed through.
100. Yatte miyo. PR! Each arm x 2. Left a touch short of lockout.
Reverse lunges
50 x 12 per leg
50 x 12 per leg good set
Incline DB Press
65 x 12 good weight
65 x 10
65 x 7 man.
Chins
BW x 12
BW x 12 (9+3)
BW x 12 (5+2+2+3)
DB Military Press
30 x 12 good set. You could go up a bit next time.
30 x 12
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Monday, July 11, 2011
Deadlift
225 x 12
225 x 12 pretty rough. May have been able to pull 2 more, but it would be close.
Reverse Lunge
50 x 12 great set. Weight is pretty good, but hands are losing grip. Bring straps next time and try 50 again or perhaps 55.
50 x 12 definitely go 50 next time. Wow. Fiya.
Chins
BW x 12
BW x 12 (7+2+2+1) (pull-ups)
BW x 12 (9+3) neutral chins
Incline DB
60 x 12 not a bad weight. Feeling really lightheaded though.
60 x 12 good set
60 x 10
Lateral Raises
20 x 12
20 x 12
Bicep EZ Curl
55 x 12 easy weight, but my head is really swimming for some reason
55 x 12 much tougher set.
Dips
BW x 12 cake. Easily use dip belt next time with 25-35 lbs on it.
BW x 12 np.
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225 x 12
225 x 12 pretty rough. May have been able to pull 2 more, but it would be close.
Reverse Lunge
50 x 12 great set. Weight is pretty good, but hands are losing grip. Bring straps next time and try 50 again or perhaps 55.
50 x 12 definitely go 50 next time. Wow. Fiya.
Chins
BW x 12
BW x 12 (7+2+2+1) (pull-ups)
BW x 12 (9+3) neutral chins
Incline DB
60 x 12 not a bad weight. Feeling really lightheaded though.
60 x 12 good set
60 x 10
Lateral Raises
20 x 12
20 x 12
Bicep EZ Curl
55 x 12 easy weight, but my head is really swimming for some reason
55 x 12 much tougher set.
Dips
BW x 12 cake. Easily use dip belt next time with 25-35 lbs on it.
BW x 12 np.
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Friday, July 1, 2011
Squats
Front Squat
135 x 6 warmup
185 x 6 good weight-kind of hurts frontal delts today.
185 x 6
205 x 5
Good weight to start. Feels great on glutes and lower back. Perhaps introduce it into your rotation. You could probs do 215 as your top set.
DB snatches
65 x 5 per arm (ease into these with your recent shoulder issues-they feel a little foreign- last time you did these you used 90s-dont rush it)
75 x 5 per arm. Set felt great.
85 x 4 on right fairly easily/left the first 3 came and it took me two tries to get the fourth. Great set. Go ahead and use 90 next time.
Seated BB Military Press
115 x 12
115 x 12
115 x 8
Dips
BW x 20
BW x 15
BW x 12
Tricep pressdown (different weight reckoning)
72 .5 x 10
72.5 x 7
72.5 x 6
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135 x 6 warmup
185 x 6 good weight-kind of hurts frontal delts today.
185 x 6
205 x 5
Good weight to start. Feels great on glutes and lower back. Perhaps introduce it into your rotation. You could probs do 215 as your top set.
DB snatches
65 x 5 per arm (ease into these with your recent shoulder issues-they feel a little foreign- last time you did these you used 90s-dont rush it)
75 x 5 per arm. Set felt great.
85 x 4 on right fairly easily/left the first 3 came and it took me two tries to get the fourth. Great set. Go ahead and use 90 next time.
Seated BB Military Press
115 x 12
115 x 12
115 x 8
Dips
BW x 20
BW x 15
BW x 12
Tricep pressdown (different weight reckoning)
72 .5 x 10
72.5 x 7
72.5 x 6
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Monday, June 27, 2011
Location: Bally's in Chicago. This place is a toilet. Old equipment, scattered over three floors. And hoooooooot!
BB Deadlifts
225 x 5
225 x 5 warm-ups
335 x 1 bar is much thicker than standard. I can't hold on to the thing without straps. Boooooo!
315 x 2
225 x 5
225 x 5
Use LAST week's numbers for next week. This turned out to be a maintenance day on DL. Crappy.
Chins (no dip belt)
BW x 12 (close grip neutral)
BW x 12 (9+3)
BW x 12 (6+2+2+2)
BW x 12 (6+3+2+1)
Rear delts DB
25 x 12 very little bounce
25 x 12
25 x 12 a bit more bounce on 11-12
Lateral Delts DB
20 x 12 watch the bouncing brother.
15 x 12
15 x 12
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BB Deadlifts
225 x 5
225 x 5 warm-ups
335 x 1 bar is much thicker than standard. I can't hold on to the thing without straps. Boooooo!
315 x 2
225 x 5
225 x 5
Use LAST week's numbers for next week. This turned out to be a maintenance day on DL. Crappy.
Chins (no dip belt)
BW x 12 (close grip neutral)
BW x 12 (9+3)
BW x 12 (6+2+2+2)
BW x 12 (6+3+2+1)
Rear delts DB
25 x 12 very little bounce
25 x 12
25 x 12 a bit more bounce on 11-12
Lateral Delts DB
20 x 12 watch the bouncing brother.
15 x 12
15 x 12
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Friday, June 24, 2011
Squats
Bench Squats
225 x 6
325 x 1
315 x 3 makes no sense that I'm getting my arse kicked like this after last week.
295 x 4
295 x 4 very disappointed.
Base Squats
450 x 5
450 x 5
360 x 8
Military Press
115 x 12
125 x 12
125 x 7 with spot
Weighted Dips
BW+50 x 8
BW+50 x 5
BW+50 x 4
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225 x 6
325 x 1
315 x 3 makes no sense that I'm getting my arse kicked like this after last week.
295 x 4
295 x 4 very disappointed.
Base Squats
450 x 5
450 x 5
360 x 8
Military Press
115 x 12
125 x 12
125 x 7 with spot
Weighted Dips
BW+50 x 8
BW+50 x 5
BW+50 x 4
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Wednesday, June 22, 2011
Chest
DB Incline Press
55 x 7
90 x 5 (5th with a spot)
80 x 6
80 x 5 (5th with spot)
80 x 4
Cable Flys
65 x 12
65 x 12 (good set-good form)
65 x 12
45 x 23
Pushup
BW x 25 spent.
Calf Press
335 x 12
335 x 12
335 x 9
EZ Curls
75 x 8
75 x 8 rough 8
75 x 6
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90 x 5 (5th with a spot)
80 x 6
80 x 5 (5th with spot)
80 x 4
Cable Flys
65 x 12
65 x 12 (good set-good form)
65 x 12
45 x 23
Pushup
BW x 25 spent.
Calf Press
335 x 12
335 x 12
335 x 9
EZ Curls
75 x 8
75 x 8 rough 8
75 x 6
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Tuesday, June 21, 2011
Monday, June 20, 2011
DL
BB Deadlifts
225 x 4
225 x 5 warm-ups
335 x 3 (4 not there yet)
295 x 5 pretty solid 5
295 x 5
Weighted Chins
BW + 55 x 5
BW + 35 x 6
BW + 25 x 6
BW only x 12 (8+2+2)
Lateral Delts DB
15 x 12
20 x 12
20 x 12 very slight bounce. Easy does it chief.
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225 x 4
225 x 5 warm-ups
335 x 3 (4 not there yet)
295 x 5 pretty solid 5
295 x 5
Weighted Chins
BW + 55 x 5
BW + 35 x 6
BW + 25 x 6
BW only x 12 (8+2+2)
Lateral Delts DB
15 x 12
20 x 12
20 x 12 very slight bounce. Easy does it chief.
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Sunday, June 19, 2011
Friday, June 17, 2011
SQUATS
Bench Squats
225 x 6 warm-up
315 x 5 great work!
315 x 4 nice job. Up weight next week.
295 x 5
295 x 5
Great set. Maybe taking Friday off last week helped!
Lunges@50 x 8 per leg
Bulgarians @50 x 8 per leg
Explosive step ups x 12 per leg
Military Press
125 x 12
125 x 9
125 x 7
Weighted Dips
BW+50 x 8
BW+50 x 6
BW+50 x 4
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225 x 6 warm-up
315 x 5 great work!
315 x 4 nice job. Up weight next week.
295 x 5
295 x 5
Great set. Maybe taking Friday off last week helped!
Lunges@50 x 8 per leg
Bulgarians @50 x 8 per leg
Explosive step ups x 12 per leg
Military Press
125 x 12
125 x 9
125 x 7
Weighted Dips
BW+50 x 8
BW+50 x 6
BW+50 x 4
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Thursday, June 16, 2011
Wednesday, June 15, 2011
Chest
55 x 7
90 x 4
80 x 6
80 x 5
80 x 4 awesome work dood!
Ring Fly/Press Combo
BW x 10
BW x 10 (5+2+2+1) brutal set
BW x 10 (5+3+
Pushup
BW x 20 spent.
Calf Press
330 x 12
335 x 11 fiyaaaa!
335 x 11 toes slightly inward
DB Curls (full ROM-not hammers)
30 x 8 per
40 x 8 per-great set
40 x 5 per
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90 x 4
80 x 6
80 x 5
80 x 4 awesome work dood!
Ring Fly/Press Combo
BW x 10
BW x 10 (5+2+2+1) brutal set
BW x 10 (5+3+
Pushup
BW x 20 spent.
Calf Press
330 x 12
335 x 11 fiyaaaa!
335 x 11 toes slightly inward
DB Curls (full ROM-not hammers)
30 x 8 per
40 x 8 per-great set
40 x 5 per
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Monday, June 13, 2011
DL
BB Deadlifts
225 x 4
225 x 5 warm-ups
335 x 3 (4 would have been too ugly to count)
295 x 5
295 x 5 rough set. 5 almost didn't happen.
Hamstring Curls
120 x 8
130 x 8
130 x 8
Next week go 130, 130, 140
Weighted Chins
BW + 55 x 4
BW + 35 x 6
BW + 25 x 6
BW only x 12 (7+3+1+1)
Rear delts cable
25 x 12 x 2 per arm
225 x 4
225 x 5 warm-ups
335 x 3 (4 would have been too ugly to count)
295 x 5
295 x 5 rough set. 5 almost didn't happen.
Hamstring Curls
120 x 8
130 x 8
130 x 8
Next week go 130, 130, 140
Weighted Chins
BW + 55 x 4
BW + 35 x 6
BW + 25 x 6
BW only x 12 (7+3+1+1)
Rear delts cable
25 x 12 x 2 per arm
Wednesday, June 8, 2011
Chest
Incline DB Flys
55 x 6
90 x 3 feels really weak today
75 x 8
75 x 6
75 x 6
Ring Fly/Press Combo
BW x 10 each- wow. Keep the form on the flys perfect. That. makes. all the difference.
BW x 10 each (5+2+3) grueling
BW x 10 each (7+3) BUT! I barely failed
on the last fly, so in truth it was 9 3/4.
Pushup
BW x 20 aaaand the tank is empty
Calf Press
330 x 12
330 x 12 not fun.
330 x 12
EZ Curl Bar
75 x 8
75 x 7
75 x 6
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55 x 6
90 x 3 feels really weak today
75 x 8
75 x 6
75 x 6
Ring Fly/Press Combo
BW x 10 each- wow. Keep the form on the flys perfect. That. makes. all the difference.
BW x 10 each (5+2+3) grueling
BW x 10 each (7+3) BUT! I barely failed
on the last fly, so in truth it was 9 3/4.
Pushup
BW x 20 aaaand the tank is empty
Calf Press
330 x 12
330 x 12 not fun.
330 x 12
EZ Curl Bar
75 x 8
75 x 7
75 x 6
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Tuesday, June 7, 2011
Monday, June 6, 2011
Deadlift
BB Deadlifts
225 x 4
225 x 5 warm-ups
335 x 3 watch the back brother!
295 x 5 great drive!
295 x 5 great set!
Keep this same set-up for at least one more week
Hamstring Curls
110 x 8
120 x 8 getting closer to a good weight-dont want to be careless with the hammies though.
130 x 7
Weighted Chins
BW + 55 x 4
BW + 35 x 6
BW + 25 x 6
BW only x 11 (8+3) just shy of 12
Rear delts cable
25 x 12 x 2 per arm
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225 x 4
225 x 5 warm-ups
335 x 3 watch the back brother!
295 x 5 great drive!
295 x 5 great set!
Keep this same set-up for at least one more week
Hamstring Curls
110 x 8
120 x 8 getting closer to a good weight-dont want to be careless with the hammies though.
130 x 7
Weighted Chins
BW + 55 x 4
BW + 35 x 6
BW + 25 x 6
BW only x 11 (8+3) just shy of 12
Rear delts cable
25 x 12 x 2 per arm
Started a fast on this meal, so typical cals weren't consumed today.
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Saturday, June 4, 2011
Friday, June 3, 2011
Squat
Bench Squats
225 x 5 warm-up
315 x 3
285 x 5
285 x 4
285 x 5 great set.
DB Step-ups
50 x 8 wow. Grip and shoulders taxed too. Make sure to keep it slow and controlled. Don't bounce off planted foot.
50 x 8
50 x 8 slight twinge in right knee on last set. I finished the set, but be careful. Need more direct hamstring work I think.
Military Press
115 x 12
115 x 12
115 x 12 good sets, but reached 12 on each. Time to bump up to 125.
Weighted Dips
45 x 8
45 x 8 tough 8. Still, next week up the weight on all sets.
45 x 8
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225 x 5 warm-up
315 x 3
285 x 5
285 x 4
285 x 5 great set.
DB Step-ups
50 x 8 wow. Grip and shoulders taxed too. Make sure to keep it slow and controlled. Don't bounce off planted foot.
50 x 8
50 x 8 slight twinge in right knee on last set. I finished the set, but be careful. Need more direct hamstring work I think.
Military Press
115 x 12
115 x 12
115 x 12 good sets, but reached 12 on each. Time to bump up to 125.
Weighted Dips
45 x 8
45 x 8 tough 8. Still, next week up the weight on all sets.
45 x 8
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Wednesday, June 1, 2011
Chest
Incline DB Press
55 x 6 warm-up
90 x 5 weight lowered to parallel-no deeper. I like to go a touch lower, but as this is the first time I've worked with 90s, I'll take it easy
90 x 4 good set
75 x 7 good set
75 x 6 great set
75 x 5 nice work
Cable Flys
65 x 12
65 x 11
65 x 7 shoulder tweaked a bit
Pushups
BW x 15 slow and yowee.
Calf presses
330 x 12
330 x 12 fiiiiyaaaa!!
330 x 10 wow.
EZ Curls
75 x 8
75 x 7
75 x 6
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55 x 6 warm-up
90 x 5 weight lowered to parallel-no deeper. I like to go a touch lower, but as this is the first time I've worked with 90s, I'll take it easy
90 x 4 good set
75 x 7 good set
75 x 6 great set
75 x 5 nice work
Cable Flys
65 x 12
65 x 11
65 x 7 shoulder tweaked a bit
Pushups
BW x 15 slow and yowee.
Calf presses
330 x 12
330 x 12 fiiiiyaaaa!!
330 x 10 wow.
EZ Curls
75 x 8
75 x 7
75 x 6
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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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Thursday, April 21, 2011
R1-SG2-D3
8-10 rep range/180 second rest between sets
Squat
265 x 8
265 x 8
265 x 8 good set. Earlier sets could have gone another rep or two. Start at 275 or 280 next week.
Pull-ups
BW x 10 feels strong
BW x 10
BW x 10 (8+2) NO KIPPING. Steady and strong pulls. I worried my pull-up strength would suffer a lot from almost exclusively training chin-ups for the past 8 weeks or so, but it only has marginally, if any.
Ring Press/Flys
BW x 10 each
BW x 10 each- solid. 11 couldn't have happened.
BW x 10 (7+3) great set
Rear Delt Cable Pull
20 x 12 per arm
Seated Leg Press Calf Press
310 x 10
315 x 10
Bicep EZ Curl
75 x 8 tough set.
Dips
BW x 25 (no belt with me-curious what I could churn out)
Wednesday, April 20, 2011
Tuesday, April 19, 2011
R1-SG2-D2
10-12 rep range/180 second rest between sets
Shrug machine DL
230 x 12 warm-up
270 x 12
290 x 12
310 x 12 perfect set. Last 2 were a struggle. I like that exercise.
Military Press
95 x 12 behind neck-arms parallel to floor-very strict and cautious
105 x 12 weight is very light, but enough that I have to focus through the movement and be careful of sloppiness
105 x 12
Tricep Cable Kick Back
20 x 12 per arm- good contraction, but shoulder feels sharp pain if I go off track even an inch
20 x 12 per arm
20 x 12 per arm-good careful sets
KTE
BW x 12 strong set-good high bunghole in the mirror (sorry kids)
BW x 12 another perfect set-may want to consider adding ankle weights for these
BW x 12
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Shrug machine DL
230 x 12 warm-up
270 x 12
290 x 12
310 x 12 perfect set. Last 2 were a struggle. I like that exercise.
Military Press
95 x 12 behind neck-arms parallel to floor-very strict and cautious
105 x 12 weight is very light, but enough that I have to focus through the movement and be careful of sloppiness
105 x 12
Tricep Cable Kick Back
20 x 12 per arm- good contraction, but shoulder feels sharp pain if I go off track even an inch
20 x 12 per arm
20 x 12 per arm-good careful sets
KTE
BW x 12 strong set-good high bunghole in the mirror (sorry kids)
BW x 12 another perfect set-may want to consider adding ankle weights for these
BW x 12
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Monday, April 18, 2011
R1-SG2-D1
10-12 rep range/180 second rest between sets
Weighted Chins
25 x 10
25 x 10
25 x 10 (6+3+1)
BW x 12 fast! Nice set!
DB flys
70 x 11 did 12 last week-what's the problem?
70 x 10
70 x 8 bah! Last week was a stronger set. Boooo!
Bicep Curl
65 x 12 great set. Arms felt like the skin was going to tear.
65 x 10
65 x 10
Scott Calf Raises
140 x 12
150 (full stack) x 12
150 x 12 not enough weight. Body position is perfect, but stack only goes to 150. Get creative.
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Weighted Chins
25 x 10
25 x 10
25 x 10 (6+3+1)
BW x 12 fast! Nice set!
DB flys
70 x 11 did 12 last week-what's the problem?
70 x 10
70 x 8 bah! Last week was a stronger set. Boooo!
Bicep Curl
65 x 12 great set. Arms felt like the skin was going to tear.
65 x 10
65 x 10
Scott Calf Raises
140 x 12
150 (full stack) x 12
150 x 12 not enough weight. Body position is perfect, but stack only goes to 150. Get creative.
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Sunday, April 17, 2011
Saturday, April 16, 2011
Friday, April 15, 2011
R1-SG1-D4
5-7 Rep Range/180 second rest between sets
Squats
245 x 7
265 x 7
275 x 5
Incline DB Press
75 x 7
80 x 5
80 x 4
Weighted Chins
35 x 6
35 x 6
35 x 5
Rear Delt Cable Pulls
30 x 12
30 x 12
Scott Calf Raises
120 x 12
150 (full stack) x 12 keep upper body lower than hips to get full hammy stretch. Excruciating.
Bicep EZ curls
75 x 8 good weight. Really strict
Cable Tricep Kick Backs
30 x 8 per arm slow and controlled
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Squats
245 x 7
265 x 7
275 x 5
Incline DB Press
75 x 7
80 x 5
80 x 4
Weighted Chins
35 x 6
35 x 6
35 x 5
Rear Delt Cable Pulls
30 x 12
30 x 12
Scott Calf Raises
120 x 12
150 (full stack) x 12 keep upper body lower than hips to get full hammy stretch. Excruciating.
Bicep EZ curls
75 x 8 good weight. Really strict
Cable Tricep Kick Backs
30 x 8 per arm slow and controlled
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Thursday, April 14, 2011
R1-SG1-D3
8-10 rep range/180 second rest between sets
Deadlift
225 x 8
265 x 8 (4+4 grip lets out)
265 x 8 (4+2+2) use straps past 5 reps. Weight is pretty good. Maybe a touch light. Go to 280 next week.
Ring Press/Fly Combo
BW x 10 each
BW x 10 each nice set! Rough going past 7
BW x 10 (5+3+2)
Pull-up (Neutral Grip)
BW x 10
BW x 10
BW x 10 (8+2)
Rear delt cable
115 x 7 you're pushing it man. Take the progression slower.
Calves
70 x 10 per leg
90 x 10 per leg
Bicep
35 x 10 per arm
Tricep Rope Cable Presses
110 x 10
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Deadlift
225 x 8
265 x 8 (4+4 grip lets out)
265 x 8 (4+2+2) use straps past 5 reps. Weight is pretty good. Maybe a touch light. Go to 280 next week.
Ring Press/Fly Combo
BW x 10 each
BW x 10 each nice set! Rough going past 7
BW x 10 (5+3+2)
Pull-up (Neutral Grip)
BW x 10
BW x 10
BW x 10 (8+2)
Rear delt cable
115 x 7 you're pushing it man. Take the progression slower.
Calves
70 x 10 per leg
90 x 10 per leg
Bicep
35 x 10 per arm
Tricep Rope Cable Presses
110 x 10
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Wednesday, April 13, 2011
Tuesday, April 12, 2011
R1-SG1-D2
10-12 rep range/180 second rest between sets
Squats
225 x 12
245 x 12 last few pretty tough-up weight next week
245 x 12 nice set. It was a fight after 7. Maybe do all three at 245 next week and see how it feels before bumping up too much.
Delts
90 x 12
100 x 12
100 x 12 could probably go heavier, but am opting to err on the side of under doing any more damage to shoulder. Very slow and strict.
Scott Cable Tricep Press
140 x 12 good weight
140 x 12
140 x 12 good set
KTE
BW x 12
BW x 12
BW x 12
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Squats
225 x 12
245 x 12 last few pretty tough-up weight next week
245 x 12 nice set. It was a fight after 7. Maybe do all three at 245 next week and see how it feels before bumping up too much.
Delts
90 x 12
100 x 12
100 x 12 could probably go heavier, but am opting to err on the side of under doing any more damage to shoulder. Very slow and strict.
Scott Cable Tricep Press
140 x 12 good weight
140 x 12
140 x 12 good set
KTE
BW x 12
BW x 12
BW x 12
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Monday, April 11, 2011
R1-SG/W1-D1
10-12 rep range/180 second rest between sets
Chin-ups
BW x 12
BW x 12
BW x 12 add weight with this much rest between sets.
DB Incline Fly
70 x 12
70 x 10
70 x 8
Bicep EZ BB Curl
55 x 12 very strict
65 x 12 last 3 had a slight rock
55 x 12 very strict
Seated Leg Press Calf
295 x 12 good extension-burn didn't come until the end.
315 x 12 good weight-slow reps, full eccentric and concentric movement
315 x 12 great set
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Chin-ups
BW x 12
BW x 12
BW x 12 add weight with this much rest between sets.
DB Incline Fly
70 x 12
70 x 10
70 x 8
Bicep EZ BB Curl
55 x 12 very strict
65 x 12 last 3 had a slight rock
55 x 12 very strict
Seated Leg Press Calf
295 x 12 good extension-burn didn't come until the end.
315 x 12 good weight-slow reps, full eccentric and concentric movement
315 x 12 great set
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Sunday, April 10, 2011
Saturday, April 9, 2011
Friday, April 8, 2011
R1-W3-D4
8-10 rep range/90 second rest between sets
Location: Riven Academy
Deadlift
221 x 8
265 (100k) x 8
265 x 8 wow. Good weight
265 x 8 (4+4)
265 x 8 (4+3+1) thank goodness you can't do math or you'd have done that whole set at 245. Hooray for kilograms!
BB Incline Bench Press
155 x 8 pretty light, but BB always aggravates shoulder- take it nice and easy
155 x 8
155 x 8
155 x 8
155 x 8 sloppy last two
Chin-ups
BW x 10
BW x 8
BW x 8
BW x 8
BW x 8 grip gone
Scott DB Press
25 x 10 shoulder grinding-left shoulder racheting- no bueno
12.5 x 10 rear delt flys DB
Calf
35 pair DB x 8 together
35 pair DB x 8 together no burn really-not a great set up
Bicep DB Hammer curl
35 x 10 per
Weighted Dips
BW x 10
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Location: Riven Academy
Deadlift
221 x 8
265 (100k) x 8
265 x 8 wow. Good weight
265 x 8 (4+4)
265 x 8 (4+3+1) thank goodness you can't do math or you'd have done that whole set at 245. Hooray for kilograms!
BB Incline Bench Press
155 x 8 pretty light, but BB always aggravates shoulder- take it nice and easy
155 x 8
155 x 8
155 x 8
155 x 8 sloppy last two
Chin-ups
BW x 10
BW x 8
BW x 8
BW x 8
BW x 8 grip gone
Scott DB Press
25 x 10 shoulder grinding-left shoulder racheting- no bueno
12.5 x 10 rear delt flys DB
Calf
35 pair DB x 8 together
35 pair DB x 8 together no burn really-not a great set up
Bicep DB Hammer curl
35 x 10 per
Weighted Dips
BW x 10
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Thursday, April 7, 2011
R1-W3-D3
10-12 rep range/90 second rest between sets
Note: Sandy Gold's Gym-machines and weights may be different than what I typically used
Standing Leg Curl
20 x 12 per leg
20 x 12 per leg
27 x 12 per leg
30 x 12 per leg
30 x 12 per leg wanted to do DL, but this gym sucks. Almost no freeweights at all to speak of.
Ring pushup
BW x 12
BW x 12
BW x 10 (push-up/flies combo)
BW x 10 (push-up/flies combo)
BW x 10 (6+4)(push-up/ flies combo)
Chin-ups
BW x 10
BW x 10
BW x 10 (6+4)
BW x 10 (6+4)
BW x 10 (6+1+1+1+1)
Military Press
95 x 12
95 x 12
Calf
35 lb x 12 per
35 lb plate x 12 per
Bicep
45 plate x 12
Weighted Dips
45 x 10
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Note: Sandy Gold's Gym-machines and weights may be different than what I typically used
Standing Leg Curl
20 x 12 per leg
20 x 12 per leg
27 x 12 per leg
30 x 12 per leg
30 x 12 per leg wanted to do DL, but this gym sucks. Almost no freeweights at all to speak of.
Ring pushup
BW x 12
BW x 12
BW x 10 (push-up/flies combo)
BW x 10 (push-up/flies combo)
BW x 10 (6+4)(push-up/ flies combo)
Chin-ups
BW x 10
BW x 10
BW x 10 (6+4)
BW x 10 (6+4)
BW x 10 (6+1+1+1+1)
Military Press
95 x 12
95 x 12
Calf
35 lb x 12 per
35 lb plate x 12 per
Bicep
45 plate x 12
Weighted Dips
45 x 10
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Wednesday, April 6, 2011
Tuesday, April 5, 2011
R1-W3-D2
13-15 rep range/90 second rest between sets
Squats
185 x 15
185 x 15
185 x 15 getting yowee
185 x 15 rough at 10
205 x 15 yowza at 7. Tough set, but form was strict and legs are burning
Cable machine delt complexes
Rear Delt 10 x 15 per arm
Front Delt Raises 10 x 15 per arm
Rear Delt 10 x 15 per arm
Front Delt Raises 10 x 15 per arm
Cable Shrugs 100 x 15
Dips
BW x 15 very easy-no weight though due to shoulder-in mirror left shoulder is lower than right-not sure if its a flexibility issue or my body is protecting it-either way, do all exercises today with BW only.
BW x 15
BW x 15 very easy, but feel a good stretch in shoulders
BW x 15
BW x 15
KTE
BW x 15
BW x 15
BW x 15
Planks @ 60 seconds
Planks @ 60 seconds
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Squats
185 x 15
185 x 15
185 x 15 getting yowee
185 x 15 rough at 10
205 x 15 yowza at 7. Tough set, but form was strict and legs are burning
Cable machine delt complexes
Rear Delt 10 x 15 per arm
Front Delt Raises 10 x 15 per arm
Rear Delt 10 x 15 per arm
Front Delt Raises 10 x 15 per arm
Cable Shrugs 100 x 15
Dips
BW x 15 very easy-no weight though due to shoulder-in mirror left shoulder is lower than right-not sure if its a flexibility issue or my body is protecting it-either way, do all exercises today with BW only.
BW x 15
BW x 15 very easy, but feel a good stretch in shoulders
BW x 15
BW x 15
KTE
BW x 15
BW x 15
BW x 15
Planks @ 60 seconds
Planks @ 60 seconds
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Monday, April 4, 2011
R1-W3-D1
13-15 rep range/90 second rest between sets
Ring Pushups
BW x 15 easy set
BW x 15
BW x 15 getting a bit tougher
BW x 15 (10+5) 5-10 second shake out
BW x 15 (10+5)
Inverted Ring Pull-ups
BW x 15 legs elevated
BW x 13 legs elevated
BW x 12 legs elevated
BW x 13 (9+4) legs elevated
BW x 12 (8+4) legs elevated
Bicep
45 x 15 strict EZ curls
35 x 15 reverse grip EZ curls
45 x 15 strict EZ curls fiiiiiyyyyaa!
35 x 15 reverse EZ curls
45 x 15 strict EZ curls
Seated Leg Press Machine Calf Raises
270 x 15
270 x 15 wowza. Full stretch and press to bone support
270 x 15 great set
270 x 15 toes pointed outward
270 x 15 toes pointed outward-crazy sets. Molten lava in the veins.
http://www.fatsecret.com/export/5816664/55FD4/15068/day/food/FoodDiary_110404_foods.pdf
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Ring Pushups
BW x 15 easy set
BW x 15
BW x 15 getting a bit tougher
BW x 15 (10+5) 5-10 second shake out
BW x 15 (10+5)
Inverted Ring Pull-ups
BW x 15 legs elevated
BW x 13 legs elevated
BW x 12 legs elevated
BW x 13 (9+4) legs elevated
BW x 12 (8+4) legs elevated
Bicep
45 x 15 strict EZ curls
35 x 15 reverse grip EZ curls
45 x 15 strict EZ curls fiiiiiyyyyaa!
35 x 15 reverse EZ curls
45 x 15 strict EZ curls
Seated Leg Press Machine Calf Raises
270 x 15
270 x 15 wowza. Full stretch and press to bone support
270 x 15 great set
270 x 15 toes pointed outward
270 x 15 toes pointed outward-crazy sets. Molten lava in the veins.
http://www.fatsecret.com/export/5816664/55FD4/15068/day/food/FoodDiary_110404_foods.pdf
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Sunday, April 3, 2011
Saturday, April 2, 2011
Friday, April 1, 2011
R1-W2-D4
Deadlift
245 x 8 (to ground each rep)
245 x 8 (6+2 grip slips on bounce.
245 x 8 (5+3)heart going. That 90 second rest feels like nothing.
245 x 8 (4+3+1)
Seated Close Grip Cable Row
130 x 8
130 x 8 slow pull and full stretch at bottom of eccentric position
130 x 8 nice fatigue towards end-keep form very strict
130 x 8 nice and tired. Loosened form a touch on last 2 reps.
Chest Fly Machine (peg in fourth hole from top)
100 x 10 pretty easy
120 x 9 not bad. Not as challenging as free weights, but easier on my elbows and shoulder for today
120 x 8
120 x 9 keep arms slightly arched through movement. Puts greater strain on inner pecs throughout exercise
Seated Leg Press Machine Calf Raises
250 x 10 slight burn-go heavier
300 x 10 better bone support than on calf raise machine- still a bit light, but not bad
Rear Delt Machine
Tricep Cable Scott Press
130 x 8 elbows really sore. Lighter weight
Concentration Curls
25 per arm. Very light, but all I need this week. Good week all in all.
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245 x 8 (to ground each rep)
245 x 8 (6+2 grip slips on bounce.
245 x 8 (5+3)heart going. That 90 second rest feels like nothing.
245 x 8 (4+3+1)
Seated Close Grip Cable Row
130 x 8
130 x 8 slow pull and full stretch at bottom of eccentric position
130 x 8 nice fatigue towards end-keep form very strict
130 x 8 nice and tired. Loosened form a touch on last 2 reps.
Chest Fly Machine (peg in fourth hole from top)
100 x 10 pretty easy
120 x 9 not bad. Not as challenging as free weights, but easier on my elbows and shoulder for today
120 x 8
120 x 9 keep arms slightly arched through movement. Puts greater strain on inner pecs throughout exercise
Seated Leg Press Machine Calf Raises
250 x 10 slight burn-go heavier
300 x 10 better bone support than on calf raise machine- still a bit light, but not bad
Rear Delt Machine
70 x 10
Tricep Cable Scott Press
130 x 8 elbows really sore. Lighter weight
Concentration Curls
25 per arm. Very light, but all I need this week. Good week all in all.
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Thursday, March 31, 2011
R1-W2-D3
10-12 rep range/90 second rest between sets
Squat
225 x 10
225 x 10
225 x 10
225 x 12 pretty decent weight. Could have gone a bit heavier.
DB flys
65 x 12
65 x 10
65 x 8 (6+2)
60 x 6, 1 then 50 x 3 wow.
Chin-ups
BW x 10 shoulder hurts a bit
BW x 10
BW x 10 (5, 3, 2)
BW x 10 (5,2,1,1,1)
Rear Delt Cable Pulls
15 x 12 x 2 (one arm at a time)
Seated Calf Raises
100 x 12
100 x 12
Bicep curls
50 x 12 per arm (right really hurts shoulder- easy on it brother)
Tricep press downs
110 x 12 easy weight
150 x 10 better. Slight elbow pain. This is what 32 feels like.
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Squat
225 x 10
225 x 10
225 x 10
225 x 12 pretty decent weight. Could have gone a bit heavier.
DB flys
65 x 12
65 x 10
65 x 8 (6+2)
60 x 6, 1 then 50 x 3 wow.
Chin-ups
BW x 10 shoulder hurts a bit
BW x 10
BW x 10 (5, 3, 2)
BW x 10 (5,2,1,1,1)
Rear Delt Cable Pulls
15 x 12 x 2 (one arm at a time)
Seated Calf Raises
100 x 12
100 x 12
Bicep curls
50 x 12 per arm (right really hurts shoulder- easy on it brother)
Tricep press downs
110 x 12 easy weight
150 x 10 better. Slight elbow pain. This is what 32 feels like.
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Wednesday, March 30, 2011
Tuesday, March 29, 2011
R1-W2-D2
13-15 rep range/90 second rest between sets
Delt Band Complexes
Overhead DB raises
25 x 15
Scott Tricep Cable extensions
120 x 15
120 x 15
130 x 14
130 x 14 good sets
Hamstring Curls
90 x 15 decent- burned the last two reps
95 x 15 much better. Still got all 15, so let's see about 100
100 x 15 brutal 15. Keep that weight until next session
100 x 15 fiiiiiiiyyyyyaaaa!!!
Upper pin is in #8, lower pin in 2nd from left
KTE
BW x 15 I'm in for a treat I'm afraid
BW x 15 sloppy last 3 or so
BW x 13 (7+6)
BW x 15 (10,3,2)
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Delt Band Complexes
Overhead DB raises
25 x 15
Scott Tricep Cable extensions
120 x 15
120 x 15
130 x 14
130 x 14 good sets
Hamstring Curls
90 x 15 decent- burned the last two reps
95 x 15 much better. Still got all 15, so let's see about 100
100 x 15 brutal 15. Keep that weight until next session
100 x 15 fiiiiiiiyyyyyaaaa!!!
Upper pin is in #8, lower pin in 2nd from left
KTE
BW x 15 I'm in for a treat I'm afraid
BW x 15 sloppy last 3 or so
BW x 13 (7+6)
BW x 15 (10,3,2)
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The B is back!
The last few days my bursitis has been raging in my right shoulder. I'm waking up with almost zero mobility and almost every angle of movement is excruciating. I've been icing twice a day since Sunday and am taking about 800mg of ibuprofen. I'm trying to avoid the exercises that really exacerbate it, but I don't want to lose strength or size in my upper body by giving my shoulders a total rest. Hopefully, I can curb this and get back to heavy lifts soon.
Monday, March 28, 2011
R1-W2-D1
13-15 rep range/90 second rest between sets
BW Chins
BW x 13
BW x 13 slight shoulder impingement
BW x 13 (7+2,1,1,1,1)
BW x 13 (5,2,2,1,1,1,1)
DB flys
50 x 15
50 x 15
50 x 13 (9+4)
50 x 12 (7+3+2)
Bicep ez curl
45 x 15 shoulders pulled back, VERY strict. Any slack in shoulders results in yowza.
45 x 15 chest high, elbows in. Full extension on bottom of movement. Very tough.
45 x 15
45 x 15 challenging weight with strict form and only 90 second between sets. Nice work.
Seated Calf Raises
80 x 15
80 x 15
80 x 15 fiiiiiiiiyyyyyaaaaa!
80 x 15 whaaaaaaaaaaaaa!!!
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BW Chins
BW x 13
BW x 13 slight shoulder impingement
BW x 13 (7+2,1,1,1,1)
BW x 13 (5,2,2,1,1,1,1)
DB flys
50 x 15
50 x 15
50 x 13 (9+4)
50 x 12 (7+3+2)
Bicep ez curl
45 x 15 shoulders pulled back, VERY strict. Any slack in shoulders results in yowza.
45 x 15 chest high, elbows in. Full extension on bottom of movement. Very tough.
45 x 15
45 x 15 challenging weight with strict form and only 90 second between sets. Nice work.
Seated Calf Raises
80 x 15
80 x 15
80 x 15 fiiiiiiiiyyyyyaaaaa!
80 x 15 whaaaaaaaaaaaaa!!!
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Sunday, March 27, 2011
Saturday, March 26, 2011
R1-W1-D4
8-10 rep range/120 second rest between sets
Front Squat
185 x 10 (5+5 30 second rest between to reposition bar placement)
185 x 8 bar is killing me. Lower back is feeling it. One more set!
185 x 8 (6+2) blah. Feel weak. The last front squat session I did I did the same weight with less problem.
DB Flys
70 x 10
65 x 8 wow.
60 x 8 rough and ugly. These short rests really take their toll
Bent over Rows
135 x 10 weight is a bit light, but the form is perfect and I have a feeling it will get sloppy soon with more weight.
135 x 10 still pretty strict. Could prob up weight next time to 145 or so and fight a bit more.
135 x 10 last rep or so was a bit looser to get it up
Rear Delt Raises
10 x 10 per arm x 2 (extra work is needed on rear delts)
Seated Calf Raises
115 x 10
115 x 10
Tricep Cable Extensions
130 x 10 followed immediately by 10 press downs with same weight. Clearly, I went to light for this set.
Bicep Seated Curls
25 x 10 okay weight for left-a bit light for right.
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Front Squat
185 x 10 (5+5 30 second rest between to reposition bar placement)
185 x 8 bar is killing me. Lower back is feeling it. One more set!
185 x 8 (6+2) blah. Feel weak. The last front squat session I did I did the same weight with less problem.
DB Flys
70 x 10
65 x 8 wow.
60 x 8 rough and ugly. These short rests really take their toll
Bent over Rows
135 x 10 weight is a bit light, but the form is perfect and I have a feeling it will get sloppy soon with more weight.
135 x 10 still pretty strict. Could prob up weight next time to 145 or so and fight a bit more.
135 x 10 last rep or so was a bit looser to get it up
Rear Delt Raises
10 x 10 per arm x 2 (extra work is needed on rear delts)
Seated Calf Raises
115 x 10
115 x 10
Tricep Cable Extensions
130 x 10 followed immediately by 10 press downs with same weight. Clearly, I went to light for this set.
Bicep Seated Curls
25 x 10 okay weight for left-a bit light for right.
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Friday, March 25, 2011
Thursday, March 24, 2011
R1-W1-D3
10-12 rep range/120 second rest between sets
Stiff Legged Deadlifts
225 x 12
225 x 12
225 x 12 (6+6 grip failure)
Decent weight, but on higher rep days, use hand straps. I know I could have repped with much more if my hands weren't losing their grip.
Close Grip Pull-Ups
BW x 12
BW x 12 (6,3,1,1,1)
BW x 12 (6,1,1,1,1,1,1)
DB Incline Presses
60 x 12
60 x 11
60 x 6+4 (20 second break or so)
Handstand
40 second handstand hold
Seated Calf Raises
90 x 12
90 x 12
Hammer Curls
35 x 12 good weight. Tomorrow go for 10 with 40s.
Tricep Cable Extensions
120 x 12 try 140 or 150 tomorrow. All 12 reps were pretty easy
Stiff Legged Deadlifts
225 x 12
225 x 12
225 x 12 (6+6 grip failure)
Decent weight, but on higher rep days, use hand straps. I know I could have repped with much more if my hands weren't losing their grip.
Close Grip Pull-Ups
BW x 12
BW x 12 (6,3,1,1,1)
BW x 12 (6,1,1,1,1,1,1)
DB Incline Presses
60 x 12
60 x 11
60 x 6+4 (20 second break or so)
Handstand
40 second handstand hold
Seated Calf Raises
90 x 12
90 x 12
Hammer Curls
35 x 12 good weight. Tomorrow go for 10 with 40s.
Tricep Cable Extensions
120 x 12 try 140 or 150 tomorrow. All 12 reps were pretty easy
Wednesday, March 23, 2011
Tuesday, March 22, 2011
R1-W1-D2
Squats
135 x 15 (warmup)
185 x 15
185 x 15
185 x 15 tough set
Seated BB Military Press
95 x 15
95 x 15
105 x 13
Dips
BW x 15 x 3 (last set broken 11+4)
KTE
BW x 15
BW x 9+6
BW x 8+4 fried belly. Woowee.
120 second rest between sets
13-15 rep range
135 x 15 (warmup)
185 x 15
185 x 15
185 x 15 tough set
Seated BB Military Press
95 x 15
95 x 15
105 x 13
Dips
BW x 15 x 3 (last set broken 11+4)
KTE
BW x 15
BW x 9+6
BW x 8+4 fried belly. Woowee.
120 second rest between sets
13-15 rep range
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New Program
I have been getting some fairly good results over the last few months utilizing a high rep/low rep split that looks like this:
Monday- Heavy Squat Day
4-5 sets/3-5 reps of heavy squat work, followed by the same set/rep scheme for chest. I would then do moderate shoulder work and follow with weighted dips or something heavy for triceps.
Wednesday- Dynamic DL Day
4-5 sets of 8 reps of DL, followed by same set/rep scheme for chins or pullups. Moderate shoulder work and finish with 2-3 sets/8 reps or so of bicep work.
Friday- Dynamic Squat Day
4-5 sets of 8 reps of squat work, followed by same set/rep scheme for chest. Moderate shoulder work and finish with 2-3 sets/8 reps or so of tricep work.
Following Monday- Heavy DL day
4-5 sets/3-5 reps of heavy DL work, followed by the same set/rep scheme for back (weighted chins or pullups). I would then do moderate shoulder work and follow with heavy curls or something heavy for biceps.
Repeat cycle. Before switching to the 3 times a week format, I used a similar structure but did them on MT, rest Wednesday and then ThF, so it went Heavy Squat, Light DL-rest-Light Squat, Heavy DL. I had great success on this program for 4-5 weeks, but then started to taper off. I was losing interest and having a hard time putting my best effort into each workout. When I switched to 3x a week, I felt like I had more energy to invest into each workout, and progress continued. My BodPod results have been improving each time at a slow and steady pace. I've lost fat a lot quicker in the past, but most likely at the cost of muscle mass. Right now I'm around 170 and would like to put on about 5 or 6 pounds, while slowly changing my body composition and minimizing fat gain. I thought for a change of pace, I'd dust off an old training manual I used in High School that gave me great results. Of course, as a teenager, nearly anything will work, but I reread it the other day, and a lot of the information holds true- some of which was seen as radical and unconventional in the 90s, but has since been verified by science. The protocol calls for 4 days a week again, but because each session is very short and intense, I'm going to give it a shot. This is primarily a mass gaining program, and I'm typically not one who puts on mass very quickly, so I'm curious to see what would happen. I still am much more fond of strength training as opposed to hypertrophy training, but aesthetics are still important enough to me to try and get the size and shape that's right for my body and then build as much relative strength as is possible. I'd much rather be strong than big, but I still need to be able to pummel any of Ava and Aria's boyfriends should the need arise.
I've been doing zero cardio since the beginning of the year, which is new for me, but as hypertrophy is a primary goal as of right now, I don't want to induce more stress to the adaptive systems of the body than is necessary. I've walked on the treadmill a few times to burn a few extra calories, but mostly I've just been lifting weights. As it is difficult to put on mass while minimizing fat gain, I've been very conscientious about how many calories I'm eating on a daily basis, but as an experiment in long term diet adherence, not so concerned about what I'm eating. I'm trying to hit the right macros, but have eaten cereal nearly every night, burgers two or three times a week and pretty much whatever else I want when I'm in the mood. As long as I'm within my macros, I eat it. Interestingly enough, I've been eating this way since last December, and my bf% has consistently gone down. Granted, I let myself put on a bunch of fat before I decided to take it off again, (currently at 18%) so I'm starting with a lot more than I traditionally carry, (around 12%) but nonetheless, it is coming off and I hardly notice any discomfort. Bottom line is, if I can eat the way I eat and still lose fat, no matter how gradual it is, I'm okay with it, because I could live this way forever. The no white sugar, flour or awesome Hostess Powdered Donettes, diet- though effective, is no way to live your life. Food is too awesome to avoid. Just don't be an idiot. Self-mastery in everything, right? Eat whatever you want, just not as much as you want. (Most the time- ain't nothing wrong with an occasional churrascaria)
So yesterday was my first day on this new program and I'll get a new BodPod tomorrow so I can get a good indication of what is and isn't working. If I start to lose strength over the next few weeks, I'll probably bag it and get back on my strength programs, because I've worked too hard to sacrifice all my strength even for prettier looking muscles. As of right now, my main lifts are as follows: (last test was at 165 lbs)
Deadlift 345 lbs x 1
Squat 325 x 1
Bench 240 x 1 (This is cool because the last time I benched was several years ago and my max was 215. All of the strength gains came from ring work and db incline presses. I steer clear from bb work on the bench because it irritates my bursitis in my shoulders.
Not powerlifter numbers by any means, but still respectable and the results of a lot of hard work. I'm interested to see where my strength and size will go after revisiting this new program for a season. Stay tuned!
Monday, March 21, 2011
R1-W1-D1
BW Chins
BW x 13
BW x 13
BW x13 (ugly last 6 reps)
Ring pushups/ flys
BW x 15
BW x 13
BW x 8 then 5 without the fly
Reverse EZ Curls
45 x 15
45 x 15 tough last few reps
45 x 15 brutal
Seated calf raises
80 x 15
80 x 15 worst pain on earth
80 x 15 could do more weight next time
120 second rest between sets
BW x 13
BW x 13
BW x13 (ugly last 6 reps)
Ring pushups/ flys
BW x 15
BW x 13
BW x 8 then 5 without the fly
Reverse EZ Curls
45 x 15
45 x 15 tough last few reps
45 x 15 brutal
Seated calf raises
80 x 15
80 x 15 worst pain on earth
80 x 15 could do more weight next time
120 second rest between sets
Saturday, March 19, 2011
Heavy DL
BB DL
295 x 1
305 x 3 (short grip change between reps)
305 x 3 (grip change)
305 x 1
Weighted Chins
45 x 4 x 3
BW x 10
Side Delt DB raises
10 x 12
12 x 12 x 2
Cable curls
75 x 6
85 x 8
100 x 8
Brachi curls
50 x 8 x 2
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295 x 1
305 x 3 (short grip change between reps)
305 x 3 (grip change)
305 x 1
Weighted Chins
45 x 4 x 3
BW x 10
Side Delt DB raises
10 x 12
12 x 12 x 2
Cable curls
75 x 6
85 x 8
100 x 8
Brachi curls
50 x 8 x 2
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Thursday, March 17, 2011
Heavy Squat
BB squat (Gold's)
275 x 4
295 x 4
295 x 1
275 x 3
275 x 4
275 x 4
DB Incline Press
70 x 4
80 x 4
80 x 3
80 x 2
Weighted Dips
45 x 5
45 x 5
45 x 5 good sets, but increase wt next session
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275 x 4
295 x 4
295 x 1
275 x 3
275 x 4
275 x 4
DB Incline Press
70 x 4
80 x 4
80 x 3
80 x 2
Weighted Dips
45 x 5
45 x 5
45 x 5 good sets, but increase wt next session
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Monday, March 14, 2011
Dynamic DL
Stiff-legged DL
225 x 8
245 x 8 (4, 4)
245 x 8 (6, 2)
245 x 8 (6, 2)
Close grip pull ups
BW x 10
BW x 8 (6, 2)
BW x 8 (6,2)
Military Press BB
115 x 8 x 3 last set was a little challenging. The rest was pretty easy. Let's bump up to 120 next time.
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225 x 8
245 x 8 (4, 4)
245 x 8 (6, 2)
245 x 8 (6, 2)
Close grip pull ups
BW x 10
BW x 8 (6, 2)
BW x 8 (6,2)
Military Press BB
115 x 8 x 3 last set was a little challenging. The rest was pretty easy. Let's bump up to 120 next time.
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Dynamic squat
205 x 8 really low parallel
205 x 8
225 x 8
225 x 8 great set. Next time do all four at 225.
Incline DB press
70 x 8
70 x 7 wow
70 x 5 1/2
65 x 6 great set
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205 x 8
225 x 8
225 x 8 great set. Next time do all four at 225.
Incline DB press
70 x 8
70 x 7 wow
70 x 5 1/2
65 x 6 great set
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Friday, March 11, 2011
Heavy Squat
90k x 5
110k x 4
120k x 2 (309 lb)
110k x 3 (287 lb)
110k x 3
Box jumps/step jumps SS
12 jumps x 12 steps per leg x 3 Woooooooooooooowwwww!!
Bench Press slight incline (BB)
50k (155) x 4 WU
70k x 3 (200 lb)
70k x 3
70k x 3
70k x 3 + 3 burns at top
Parallel bar hand stand
3 x 30 second
Ring dips
BW x 10 x 3 (kinda sloppy there at the end)
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110k x 4
120k x 2 (309 lb)
110k x 3 (287 lb)
110k x 3
Box jumps/step jumps SS
12 jumps x 12 steps per leg x 3 Woooooooooooooowwwww!!
Bench Press slight incline (BB)
50k (155) x 4 WU
70k x 3 (200 lb)
70k x 3
70k x 3
70k x 3 + 3 burns at top
Parallel bar hand stand
3 x 30 second
Ring dips
BW x 10 x 3 (kinda sloppy there at the end)
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Wednesday, March 9, 2011
DL Heavy
DL
120k x 3 (off ground) (309lb)
120k x 3
120k x 3
120k x 3 good set
Chins/Pendlay row SuperSets
12 chins/6 rows x 3
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120k x 3 (off ground) (309lb)
120k x 3
120k x 3
120k x 3 good set
Chins/Pendlay row SuperSets
12 chins/6 rows x 3
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Friday, March 4, 2011
DL Dynamic
Deadlift
247 x 8 (90k)
247 x 8
247 x 8
247 x 8
287 x 6 (110k) (3, 40 seconds, 3)
Weighted Chins
10k x 8 (22 lbs)
10k x 6
10k x 7 (4,3)
10k x 4
BW x 8
Standing Military Press
20k x 8 (89 lb)
25k x 8 (100 lb)
25k x 8 tough last two reps
FreeMotion reverse curls
15 x 8 per arm
17.5 x 8 x 2
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247 x 8 (90k)
247 x 8
247 x 8
247 x 8
287 x 6 (110k) (3, 40 seconds, 3)
Weighted Chins
10k x 8 (22 lbs)
10k x 6
10k x 7 (4,3)
10k x 4
BW x 8
Standing Military Press
20k x 8 (89 lb)
25k x 8 (100 lb)
25k x 8 tough last two reps
FreeMotion reverse curls
15 x 8 per arm
17.5 x 8 x 2
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DL Heavy
225 x 5
275 x 4
295 x 1
315 x 1
DL feels like crap. No energy at all.
Weighted Chins
35 x 4 I feel weak today. Diet?
BW x 8
BW x 8
BW x 8
BW x 8 Horrible workout!!!
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275 x 4
295 x 1
315 x 1
DL feels like crap. No energy at all.
Weighted Chins
35 x 4 I feel weak today. Diet?
BW x 8
BW x 8
BW x 8
BW x 8 Horrible workout!!!
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Wednesday, March 2, 2011
Squat Heavy
90k (243lb) x 4
90k x 5
90 k x 6
90k x 6
90k x 6
Incline bench press BB
50k (155 lb) x 8
60k (177 lb) x 7
60k x 7
60k x 7
60k x 5
Ring Dips
BW x 6 x 3
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90k x 5
90 k x 6
90k x 6
90k x 6
Incline bench press BB
50k (155 lb) x 8
60k (177 lb) x 7
60k x 7
60k x 7
60k x 5
Ring Dips
BW x 6 x 3
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Wednesday, February 23, 2011
Squat Dynamic
Front Squat
155 x 8
175 x 8
185 x 8
185 x 8 last few reps were rough
Two Victory
Incline DB flys
65 x 8
70 x 7
70 x 4, 2 (tired boobies)
65 x 8
Cable Cross-overs
50 x 10
55 x 10
55 x 10
Weighted Dips
25 x 8 x 3
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155 x 8
175 x 8
185 x 8
185 x 8 last few reps were rough
Two Victory
Incline DB flys
65 x 8
70 x 7
70 x 4, 2 (tired boobies)
65 x 8
Cable Cross-overs
50 x 10
55 x 10
55 x 10
Weighted Dips
25 x 8 x 3
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Wednesday, February 16, 2011
DL dynamic
Snatch
20k x 4
30k x 6
30k x 6
30k x 6
Deadlift
243 x 8 (off floor every rep)
243 x 8 (4, Switch grip, 4)
243 x 8 (4, Switch grip, 4)
Chinups
BW x 8
BW x 8
BW x 8
DB pullovers
60 x 8 x 3
Barbell curls
65 x 8 x 3
Rear delt cables
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20k x 4
30k x 6
30k x 6
30k x 6
Deadlift
243 x 8 (off floor every rep)
243 x 8 (4, Switch grip, 4)
243 x 8 (4, Switch grip, 4)
Chinups
BW x 8
BW x 8
BW x 8
DB pullovers
60 x 8 x 3
Barbell curls
65 x 8 x 3
Rear delt cables
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Monday, February 14, 2011
Squat Heavy
247 x 4
309 x 2 (bench support at bottom)
309 x 1 (no bench...good rep)
265 x 4
265 x 4
265 x 5 (85% of 309 max)
Bulgarian Squats
BW x 8
15k x 8
15k x 8
15k x 8 Awesome sets!
Bench Press (flat)
155 x 4
200 x 2
220 x 3/4 (just failed lockout)
177 x 4
177 x 4
177 x 4
177 x 4
Incline DB flys
80 x 4
Weighted dips
35 x 6
45 x 4
45 x 4
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309 x 2 (bench support at bottom)
309 x 1 (no bench...good rep)
265 x 4
265 x 4
265 x 5 (85% of 309 max)
Bulgarian Squats
BW x 8
15k x 8
15k x 8
15k x 8 Awesome sets!
Bench Press (flat)
155 x 4
200 x 2
220 x 3/4 (just failed lockout)
177 x 4
177 x 4
177 x 4
177 x 4
Incline DB flys
80 x 4
Weighted dips
35 x 6
45 x 4
45 x 4
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Friday, February 11, 2011
DL Heavy
309 x 1
331 x 1 PR!
340 x 1 NEW PR!
287 x 3
287 x 3 broken 1, 45 second, 2,3
287 x 3
Wide grip pull ups
BW x 4 x 4
Chins x 10
Handstand (static)
BW x 30 second x 2
Free motion cable curls
27.5 x 8 per arm
30 x 6 per arm x 2
331 x 1 PR!
340 x 1 NEW PR!
287 x 3
287 x 3 broken 1, 45 second, 2,3
287 x 3
Wide grip pull ups
BW x 4 x 4
Chins x 10
Handstand (static)
BW x 30 second x 2
Free motion cable curls
27.5 x 8 per arm
30 x 6 per arm x 2
Wednesday, February 9, 2011
Squat Heavy
Warm-up
Step-ups
40 lb DB per hand x 8 per leg
Single leg squats
4 per leg
4 per leg + 25 lb plate
4 per leg + 25 lb barbell (more accurate and better on knees)
4 per leg + 35 BB. (Bench as safety net-very slow)
4 per leg + 35 BB last few reps sets
Incline DB presses
65 x 5
75 x 4
75 x 4
75 x 5
80 x 4
Cable flys
55 x 10 x 3
Military Press
115 x 8 x 2
Triceps press downs
110 x 8 meh
150 x 8
150 x 8 (whole stack...just saying)
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Step-ups
40 lb DB per hand x 8 per leg
Single leg squats
4 per leg
4 per leg + 25 lb plate
4 per leg + 25 lb barbell (more accurate and better on knees)
4 per leg + 35 BB. (Bench as safety net-very slow)
4 per leg + 35 BB last few reps sets
Incline DB presses
65 x 5
75 x 4
75 x 4
75 x 5
80 x 4
Cable flys
55 x 10 x 3
Military Press
115 x 8 x 2
Triceps press downs
110 x 8 meh
150 x 8
150 x 8 (whole stack...just saying)
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Friday, February 4, 2011
DL Dynamic
221 x 8
221 x 8
243 x 8
252 x 8
252 x 8 good set
Chinups
BW x 8
BW x 8
BW x 8 (6,2)
BW x 8 (6,2)
DB Pullovers
40 x 8
50 x 8
50 x 8
Rear delt flys
20 x 8
25 x 8
25 x 8
Bicep curls (free motion)
27.5 x 8 each arm
27.5 x 8 each arm
27.5 x 8 each arm
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221 x 8
243 x 8
252 x 8
252 x 8 good set
Chinups
BW x 8
BW x 8
BW x 8 (6,2)
BW x 8 (6,2)
DB Pullovers
40 x 8
50 x 8
50 x 8
Rear delt flys
20 x 8
25 x 8
25 x 8
Bicep curls (free motion)
27.5 x 8 each arm
27.5 x 8 each arm
27.5 x 8 each arm
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Tuesday, January 4, 2011
Week 4 IF DL heavy
Deadlifts
225 x 4
275 x 4
285 x 3
285 x 3
295 x 1
305 x 1
295 x 1/2 failed
Weighted Chin-ups
25 x 4
25 x 4
25 x 4
25 x 4 broken 2,1,1
Pullups x 8
Cable rows close grip
140 x 5
150 x 5
150 x 5
Scott bench
Bb curl-50/reverse curl-35/db curls-20
6 reps per x 3 sets
Tough set.
Rear delt cable pulls
20 per arm x 8 x 3 sets
A bit lower energy today. Not bad overall though.
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225 x 4
275 x 4
285 x 3
285 x 3
295 x 1
305 x 1
295 x 1/2 failed
Weighted Chin-ups
25 x 4
25 x 4
25 x 4
25 x 4 broken 2,1,1
Pullups x 8
Cable rows close grip
140 x 5
150 x 5
150 x 5
Scott bench
Bb curl-50/reverse curl-35/db curls-20
6 reps per x 3 sets
Tough set.
Rear delt cable pulls
20 per arm x 8 x 3 sets
A bit lower energy today. Not bad overall though.
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Monday, January 3, 2011
Week 4 Dynamic Squat
BB Squat
225 x 8
225 x 8
225 x 8
225 x 8 tough last few reps
225 x 8 perfect set! Good work!
DB incline press SS
60 x 8
60 x 8
60 x 8
60 x 8 broken 6, 2
Ring press and flys
BW x 8 (8 of each)
BW x 6 (6 of each)
BW x 6
Pushup burnouts x 10 wow.
Military press
95 x 8 x 3 sets
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225 x 8
225 x 8
225 x 8
225 x 8 tough last few reps
225 x 8 perfect set! Good work!
DB incline press SS
60 x 8
60 x 8
60 x 8
60 x 8 broken 6, 2
Ring press and flys
BW x 8 (8 of each)
BW x 6 (6 of each)
BW x 6
Pushup burnouts x 10 wow.
Military press
95 x 8 x 3 sets
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