Weight: 175.6
Deep Squats
135 x 8
225 x 6
265 x 4 good form, good weight
245 x 6 good set.
245 x 6 almost fail on 6, all reps deep and perfect form
245 x 5
Keep all the weight same for a week or two
DB Snatch
75 x 5 per easy set
85 x 5 per tough lock on L5 pretty easy on R still
90 x 3 L/4R. Grip def limiting factor. Slipping all over. Maybe chalk it next time?
Jump Squats x 20 (10+5+5) yuck.
Seated Military DB Press
40 x 12 Easy 12
50 x 12 Tough last few.
55 x 10
55 x 8 good set
Weighted Dips
BW + 45 x 12
BW + 45 x 10
BW + 45 x 10
BW + 16
Cable press downs
150 x 8 totally strict
150 x 10 strict. Last one tough
150 x 8 rough set
Sent from my iPhone
Friday, March 29, 2013
Wednesday, March 27, 2013
Chest
Weight: 173.6
Incline Press (no spotter today-used sub maximal weights)
70 x 8
105 x 5 spotter guided arms on 5, but no help
90 x 6 great set.
90 x 6 great set
90 x 6. Failed on 7 great set.
60 sec rest then:
70 x 8
Great set. Keep work weight at 90 and top set at 105
Ring flys + press superset
BW x 10 straight set.
BW x 10 each (4+3+1)
BW x 10 each (4+2+2+2)
BW Maltese x 5 yowzers! Super strict. Strong control.
Pullovers DB
70 x 10 tough set but straight. No breaks.
70 x 10 Last few rough, but you made it. Last one a fight.
70 x 10 (8+2) brutal set. keep this weight for a few more weeks for joint purposes. Feeling a bit of a pull.
Calf raise machine
220 x 30 (10/10/10 toes forward, out, and in) x 3 sets
BW burnouts x 25 yuck
EZ Reverse Curls/Seated Incline DB Curls Supersets
45 x 10 per/30 x 8 per
2 sets last set broken in both exercises
Superman cable curls burnouts
35 x 12. Wow. Great set. Very strict. Barfy.
Sent from my iPhone
Incline Press (no spotter today-used sub maximal weights)
70 x 8
105 x 5 spotter guided arms on 5, but no help
90 x 6 great set.
90 x 6 great set
90 x 6. Failed on 7 great set.
60 sec rest then:
70 x 8
Great set. Keep work weight at 90 and top set at 105
Ring flys + press superset
BW x 10 straight set.
BW x 10 each (4+3+1)
BW x 10 each (4+2+2+2)
BW Maltese x 5 yowzers! Super strict. Strong control.
Pullovers DB
70 x 10 tough set but straight. No breaks.
70 x 10 Last few rough, but you made it. Last one a fight.
70 x 10 (8+2) brutal set. keep this weight for a few more weeks for joint purposes. Feeling a bit of a pull.
Calf raise machine
220 x 30 (10/10/10 toes forward, out, and in) x 3 sets
BW burnouts x 25 yuck
EZ Reverse Curls/Seated Incline DB Curls Supersets
45 x 10 per/30 x 8 per
2 sets last set broken in both exercises
Superman cable curls burnouts
35 x 12. Wow. Great set. Very strict. Barfy.
Sent from my iPhone
Monday, March 25, 2013
DL
Weight: 175
Deadlifts
225 x 5
350 x 4 strong set. 30 sec break or so between 3 and 4.
315 x 4 good set. Straight through. 4 slowed me down a bit.
315 x 4 back starting to curve. Take it smart. Dropped a rep since last time, but top set was 10 lb heavier.
315 x 4 great set. Short break between 3 and 4
Keep 350 for top set until 5. Also, get those 5 reps in all work sets.
Weighted Pull-ups
BW + 35 x 6 (3+2+1+1)
BW + 25 x 6 (2+2+1+1)
BW + 20 x 7 broken (4+2+1)
BW + 20 x 8 (4+2+1+1)
BW (chins) x 15 (5+2+2+1+1+1+2+1)
Do weighted chins next week. Alternate each week.
Inverted Rows
BW x 12
BW x 9 to the arm pits. No momentum.
BW x 8 + 5 burns
90 sec rest or less between sets
Handstand Push ups/holds
BW x 8
BW x 7
35 sec x 2 solid sets. Last set @ 33 sec. Last set rough.
Cable rear delts
35 x 12 Watch the momentum.
35 x 12. Strict.
35 x 12
Deadlifts
225 x 5
350 x 4 strong set. 30 sec break or so between 3 and 4.
315 x 4 good set. Straight through. 4 slowed me down a bit.
315 x 4 back starting to curve. Take it smart. Dropped a rep since last time, but top set was 10 lb heavier.
315 x 4 great set. Short break between 3 and 4
Keep 350 for top set until 5. Also, get those 5 reps in all work sets.
Weighted Pull-ups
BW + 35 x 6 (3+2+1+1)
BW + 25 x 6 (2+2+1+1)
BW + 20 x 7 broken (4+2+1)
BW + 20 x 8 (4+2+1+1)
BW (chins) x 15 (5+2+2+1+1+1+2+1)
Do weighted chins next week. Alternate each week.
Inverted Rows
BW x 12
BW x 9 to the arm pits. No momentum.
BW x 8 + 5 burns
90 sec rest or less between sets
Handstand Push ups/holds
BW x 8
BW x 7
35 sec x 2 solid sets. Last set @ 33 sec. Last set rough.
Cable rear delts
35 x 12 Watch the momentum.
35 x 12. Strict.
35 x 12
Friday, March 22, 2013
Squat
Weight: 174.6
Deep Squats
135 x 8
225 x 6
265 x 4 good form, good weight
245 x 6 good set.
245 x 6 almost fail on 6, all reps deep and perfect form
245 x 5
Keep all the weight same for a week or two
Bulgarian Squat
85 x 8 each leg L/R yuck.
85 x 8 R/L straight through.
85 x 8 L/R per leg. Right broken.
Jump Squats x 20 (10+5+5) yuck.
Seated Military DB Press
40 x 12 Easy 12
45 x 12 Tough last few.
50 x 12
55 x 10
Weighted Dips
BW + 45 x 12
BW + 45 x 10
BW + 45 x 10
BW + 16
EZ Bar Skull crushers
65 x 12 totally strict
65 x 7strict. Last one tough
65 x 7
Deep Squats
135 x 8
225 x 6
265 x 4 good form, good weight
245 x 6 good set.
245 x 6 almost fail on 6, all reps deep and perfect form
245 x 5
Keep all the weight same for a week or two
Bulgarian Squat
85 x 8 each leg L/R yuck.
85 x 8 R/L straight through.
85 x 8 L/R per leg. Right broken.
Jump Squats x 20 (10+5+5) yuck.
Seated Military DB Press
40 x 12 Easy 12
45 x 12 Tough last few.
50 x 12
55 x 10
Weighted Dips
BW + 45 x 12
BW + 45 x 10
BW + 45 x 10
BW + 16
EZ Bar Skull crushers
65 x 12 totally strict
65 x 7strict. Last one tough
65 x 7
Wednesday, March 20, 2013
Chest
Weight: 173.6
Incline Press (no spotter today-used sub maximal weights)
70 x 8
105 x 5 spotter guided arms on 5, but no help
90 x 7 great set.
90 x 6 great set
90 x 6. Failed on 7 great set.
60 sec rest then:
70 x 7
Great set. Keep work weight at 90 and increase top set to 105
Ring flys + press superset
BW x 10 straight set.
BW x 10 each (5+4+1)
BW x 10 each (4+2+2+2)
BW Maltese x 5 yowzers! Super strict. Strong control.
Pullovers DB
70 x 10 tough set but straight. No breaks.
70 x 10 (8+2) Last few rough, but you made it. Last one a fight.
70 x 10 (6+2+2) brutal set. keep this weight for a few more weeks for joint purposes. Feeling a bit of a pull.
Calf raise machine
200 x 30 (10/10/10 toes forward, out, and in) x 3 sets
BW burnouts x 25 yuck
EZ BB Curls/Seated Incline DB Curls Supersets
65 x 21s per/25 x 8 per
2 sets last set broken in both exercises
Superman cable curls burnouts
35 x 12. Wow. Great set. Very strict. Barfy.
Incline Press (no spotter today-used sub maximal weights)
70 x 8
105 x 5 spotter guided arms on 5, but no help
90 x 7 great set.
90 x 6 great set
90 x 6. Failed on 7 great set.
60 sec rest then:
70 x 7
Great set. Keep work weight at 90 and increase top set to 105
Ring flys + press superset
BW x 10 straight set.
BW x 10 each (5+4+1)
BW x 10 each (4+2+2+2)
BW Maltese x 5 yowzers! Super strict. Strong control.
Pullovers DB
70 x 10 tough set but straight. No breaks.
70 x 10 (8+2) Last few rough, but you made it. Last one a fight.
70 x 10 (6+2+2) brutal set. keep this weight for a few more weeks for joint purposes. Feeling a bit of a pull.
Calf raise machine
200 x 30 (10/10/10 toes forward, out, and in) x 3 sets
BW burnouts x 25 yuck
EZ BB Curls/Seated Incline DB Curls Supersets
65 x 21s per/25 x 8 per
2 sets last set broken in both exercises
Superman cable curls burnouts
35 x 12. Wow. Great set. Very strict. Barfy.
Monday, March 18, 2013
DL
Weight: 176.4
Deadlifts
225 x 5
345 x 4 strong set. 30 sec break or so between 3 and 4.
315 x 4 good set. Straight through. 4 slowed me down a bit.
315 x 3 back starting to curve. Take it smart. Dropped a rep since last time, but top set was 10 lb heavier.
315 x 2
Had another in the tank, but feeling a bit frayed.
Keep 345 for top set until 5. Also, get those 5 reps in all work sets.
Weighted Chin-ups
BW + 45 x 7 (4+2+1)
BW + 45 x 6 (2+2+1+1)
BW + 35 x 8 broken
BW + 25 x 8 (5+3+2+1)
BW (chins) x 15 (5+2+2+1+1+1+2+1)
Do weighted chins next week. Alternate each week.
Inverted Rows
BW x 12
BW x 9 to the arm pits. No momentum.
BW x 8 + 5 burns
90 sec rest or less between sets
Handstand holds
35 sec x 2 solid sets. Last set @ 33 sec. Last set still brutal. 90 sec rest between sets. A little improvement there.
Cable rear delts
30 x 12 Watch the momentum.
30 x 12. Strict.
30 x 12
Try 35 next week
Sent from my iPhone
Deadlifts
225 x 5
345 x 4 strong set. 30 sec break or so between 3 and 4.
315 x 4 good set. Straight through. 4 slowed me down a bit.
315 x 3 back starting to curve. Take it smart. Dropped a rep since last time, but top set was 10 lb heavier.
315 x 2
Had another in the tank, but feeling a bit frayed.
Keep 345 for top set until 5. Also, get those 5 reps in all work sets.
Weighted Chin-ups
BW + 45 x 7 (4+2+1)
BW + 45 x 6 (2+2+1+1)
BW + 35 x 8 broken
BW + 25 x 8 (5+3+2+1)
BW (chins) x 15 (5+2+2+1+1+1+2+1)
Do weighted chins next week. Alternate each week.
Inverted Rows
BW x 12
BW x 9 to the arm pits. No momentum.
BW x 8 + 5 burns
90 sec rest or less between sets
Handstand holds
35 sec x 2 solid sets. Last set @ 33 sec. Last set still brutal. 90 sec rest between sets. A little improvement there.
Cable rear delts
30 x 12 Watch the momentum.
30 x 12. Strict.
30 x 12
Try 35 next week
Sent from my iPhone
Friday, March 15, 2013
Squat
Weight: 174.8
Deep Squats
135 x 8
190 x 6
255 x 5 good form. Deep.
235 x 6. Good set. Last rep tough.
235 x 6. Good set.
235 x 6
Up work set to 245. Top set up to 265
Bulgarian Squat
80 x 8 each leg L/R yuck.
80 x 8 R/L (Left 4+4) almost collapsed on final rep.
80 x 8 L/R per leg. 4+4 both legs
Up weight to 85 next time.
Jump Squats x 20 (5+5+5+5) yuck.
Seated Military DB Press
40 x 12 Easy 12
45 x 12 Tough last few.
50 x 10
50 x 9
Weighted Dips
BW + 45 x 12
BW + 45 x 10
BW + 45 x 10
BW + 16
EZ Bar Skull crushers
55 x 10 totally strict
55 x 10 strict. Last one tough
55 x 10. Up weight next time
Sent from my iPhone
Deep Squats
135 x 8
190 x 6
255 x 5 good form. Deep.
235 x 6. Good set. Last rep tough.
235 x 6. Good set.
235 x 6
Up work set to 245. Top set up to 265
Bulgarian Squat
80 x 8 each leg L/R yuck.
80 x 8 R/L (Left 4+4) almost collapsed on final rep.
80 x 8 L/R per leg. 4+4 both legs
Up weight to 85 next time.
Jump Squats x 20 (5+5+5+5) yuck.
Seated Military DB Press
40 x 12 Easy 12
45 x 12 Tough last few.
50 x 10
50 x 9
Weighted Dips
BW + 45 x 12
BW + 45 x 10
BW + 45 x 10
BW + 16
EZ Bar Skull crushers
55 x 10 totally strict
55 x 10 strict. Last one tough
55 x 10. Up weight next time
Sent from my iPhone
Wednesday, March 13, 2013
Chest
Weight: 177.6
Incline Press (no spotter today-used sub maximal weights)
70 x 8
90 x 7
90 x 7 great set. (105 next time)
85 x 6 tough last rep.
85 x 6 Good weight/effort. Go until 6 on each set.
60 sec rest then:
70 x 6
Great set. Keep work weight at 90 and increase top set to 105
Ring flys + press superset
BW x 10 straight set.
BW x 10 each (5+4+1)
BW x 10 each (4+2+2+2)
BW Maltese x 5 yowzers! Super strict. Strong control.
Pullovers DB
70 x 10 tough set
70 x 10 Last few rough, but you made it. Last one a fight.
70 x 10 brutal set. keep this weight for a few more weeks for joint purposes. Feeling a bit of a pull.
Calf raise machine
200 x 30 (10/10/10 toes forward, out, and in) x 2 sets
DB calf raises
25 DB in one hand x 10 per foot x 2 sets.
Seated Incline DB Curls
35 x 8 per. Good weight
35 x 8 a little fight on 8, but not bad. Might be a touch light.
35 x 8 broken set. (6+2)
Superman cable curls burnouts
35 x 12. Wow. Great set. Very tough.
Next week Scott EZ Supersets
60/45
Sent from my iPhone
Incline Press (no spotter today-used sub maximal weights)
70 x 8
90 x 7
90 x 7 great set. (105 next time)
85 x 6 tough last rep.
85 x 6 Good weight/effort. Go until 6 on each set.
60 sec rest then:
70 x 6
Great set. Keep work weight at 90 and increase top set to 105
Ring flys + press superset
BW x 10 straight set.
BW x 10 each (5+4+1)
BW x 10 each (4+2+2+2)
BW Maltese x 5 yowzers! Super strict. Strong control.
Pullovers DB
70 x 10 tough set
70 x 10 Last few rough, but you made it. Last one a fight.
70 x 10 brutal set. keep this weight for a few more weeks for joint purposes. Feeling a bit of a pull.
Calf raise machine
200 x 30 (10/10/10 toes forward, out, and in) x 2 sets
DB calf raises
25 DB in one hand x 10 per foot x 2 sets.
Seated Incline DB Curls
35 x 8 per. Good weight
35 x 8 a little fight on 8, but not bad. Might be a touch light.
35 x 8 broken set. (6+2)
Superman cable curls burnouts
35 x 12. Wow. Great set. Very tough.
Next week Scott EZ Supersets
60/45
Sent from my iPhone
Monday, March 4, 2013
DL
DB Incline Bench
70 x 8
95 x 2,3,5
100 x 2
105 x 2
100 x 2, 5, 2
DL
135 x 8
225 x 6
245 x 6
245 x 6 easy weight- no chalk, grip slipping
Weighted Chins
BW + 45 x 6
BW + 35 x 6
BW + 35 x 6
BW x 15
Bent DB Row
70 x 8 per arm x 3
Go ahead and up weight next time
Rear Delt DB
20 x 12
20 x 8
20 x 9
Sent from my iPhone
70 x 8
95 x 2,3,5
100 x 2
105 x 2
100 x 2, 5, 2
DL
135 x 8
225 x 6
245 x 6
245 x 6 easy weight- no chalk, grip slipping
Weighted Chins
BW + 45 x 6
BW + 35 x 6
BW + 35 x 6
BW x 15
Bent DB Row
70 x 8 per arm x 3
Go ahead and up weight next time
Rear Delt DB
20 x 12
20 x 8
20 x 9
Sent from my iPhone
Friday, March 1, 2013
Workout 6/12
Weight: 175.2
Warm-up
Bench Press (DB)
Five Doubles @ 100
75 x 8
90 x 4
100 x 3
100 x 3 left one in the tank
85 x 6
Bat Wings
65 x 10 sec hold x 5 (last set 20 sec)
One Arm Press
40 x 2-3-5 per
50 x 2-3-5
55 x 2-3-5 good weight
Bird Dog
30 sec per side x 2
BB Complex
Row
Clean
Front Squat
Military Press
Back Squat
Good Mornings x 2
125, 125, 125
5 sets
Good weight. Military presses rough
High Rep Squats
135 x 10
185 x 50
(10,10,10,10,7,3)
Warm-up
Bench Press (DB)
Five Doubles @ 100
75 x 8
90 x 4
100 x 3
100 x 3 left one in the tank
85 x 6
Bat Wings
65 x 10 sec hold x 5 (last set 20 sec)
One Arm Press
40 x 2-3-5 per
50 x 2-3-5
55 x 2-3-5 good weight
Bird Dog
30 sec per side x 2
BB Complex
Row
Clean
Front Squat
Military Press
Back Squat
Good Mornings x 2
125, 125, 125
5 sets
Good weight. Military presses rough
High Rep Squats
135 x 10
185 x 50
(10,10,10,10,7,3)
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