Weight: 173
Deep Squats
135 x 8
225 x 8
225 x 8 good form, good weight. A to G.
225 x 8 good set. Perfect form. Very deep. Ouchie. 7 and 8 rough.
225 x 7 deep and perfect form
Front squat
135 x 8
135 x 8
135 x 8 last few tough. About 90 sec between sets. Keep back and abs tight!
Bulgarian Squat
90 x 8 L/R R-(4+4)
90 x 8 R/L L- (3+2+2+1) brutal. Holy crap.
90 x 8 L/R R- (3+3+2)
Jump Squats x 20 (7+3+5+5) yuck. So, so yuck.
Calf raises-didn't do Wednesday
220 x 10 x neutral, toes in, toes out x 3 tough sets. Legs shaking like a leaf.
Seated Military DB Press
45 x 12
50 x 14
50 x 10
50 x 8
Dips
BW + 45 x 12
BW + 45 x 8
BW + 35 x 9
BW x
60 sec rest between sets
Cable press downs
Stack x 12
Stack x 10
Stack x 10
Friday, May 31, 2013
Wednesday, May 29, 2013
Chest with DL
Weight: 174.2
DL
225 x 5
315 x 1
385 x 1
395 x fail
315 x 5
315 x 5
Deficit Pulls (2 plates)
225 x 5 fairly easy set
225 x 5
90 sec rest between deficit sets
Incline Press (shoulder hurting a bit-used sub maximal weights)
75 x 10
90 x 8
70 x 9
70 x 7
70 x 5
70 x 6
70 x 5
90 sec rest or less between all sets
Ring Flys
BW x 10+10
BW x 10 +10 (6+3+1)
BW x 10 + 10 (5+3+2)
Cable flys
45 x 12 focus on mind/muscle connection
45 x 12 tough set. Controlled throughout.
45 x 12 (8+4)
Ran out of time!
DL
225 x 5
315 x 1
385 x 1
395 x fail
315 x 5
315 x 5
Deficit Pulls (2 plates)
225 x 5 fairly easy set
225 x 5
90 sec rest between deficit sets
Incline Press (shoulder hurting a bit-used sub maximal weights)
75 x 10
90 x 8
70 x 9
70 x 7
70 x 5
70 x 6
70 x 5
90 sec rest or less between all sets
Ring Flys
BW x 10+10
BW x 10 +10 (6+3+1)
BW x 10 + 10 (5+3+2)
Cable flys
45 x 12 focus on mind/muscle connection
45 x 12 tough set. Controlled throughout.
45 x 12 (8+4)
Ran out of time!
Monday, May 20, 2013
DL
Weight: 175.2
Deadlifts
225 x 5
315 x 3 warm up
365 x 1
375 x 1
385 x 1 PR!!!! Soooo close to 4 plates! (Shoes off. Makes a difference. DEEP breaths.)
315 x 5 good set. Straight through.
315 x 5 short break between 3 and 4. Otherwise strong set.
315 x 5. Strong all through.
Great DL set today!!!
Keep 355 for top set until 5. Also, get those 5 reps in all work sets.
Pull-ups
BW x 10 no breaks
BW x 10 (7+2+1)
BW x 10 (5+3+2)
BW x 10 (5+3+2)
BW (chins) x 15 (5+3+3+3)
Rough set. Good one though.
Do weighted chins next week. Alternate each week.
DB Rows
80 x 8 per arm
80 x 9
80 x 10 tough set
Incline Bench DB Shrugs (3rd hole)
60 x 12
60 x 10
60 x 11
60 sec rest between sets and one second hold at top of movement
Lateral Delt DB raises
15 x 10
15 x 10 no momentum. Very controlled.
15 x 10
60 sec between sets
Cable rear delts
35 x 12 Watch the momentum.
35 x 12. Strict.
35 x 12 broken.
Keep this weight a few more weeks before bumping 5#. Great burn.
Awesome workout today.
Deadlifts
225 x 5
315 x 3 warm up
365 x 1
375 x 1
385 x 1 PR!!!! Soooo close to 4 plates! (Shoes off. Makes a difference. DEEP breaths.)
315 x 5 good set. Straight through.
315 x 5 short break between 3 and 4. Otherwise strong set.
315 x 5. Strong all through.
Great DL set today!!!
Keep 355 for top set until 5. Also, get those 5 reps in all work sets.
Pull-ups
BW x 10 no breaks
BW x 10 (7+2+1)
BW x 10 (5+3+2)
BW x 10 (5+3+2)
BW (chins) x 15 (5+3+3+3)
Rough set. Good one though.
Do weighted chins next week. Alternate each week.
DB Rows
80 x 8 per arm
80 x 9
80 x 10 tough set
Incline Bench DB Shrugs (3rd hole)
60 x 12
60 x 10
60 x 11
60 sec rest between sets and one second hold at top of movement
Lateral Delt DB raises
15 x 10
15 x 10 no momentum. Very controlled.
15 x 10
60 sec between sets
Cable rear delts
35 x 12 Watch the momentum.
35 x 12. Strict.
35 x 12 broken.
Keep this weight a few more weeks before bumping 5#. Great burn.
Awesome workout today.
Friday, May 17, 2013
Squats
Weight:
Deep Squats
135 x 8
225 x 9
205 x 12 good form, good weight. A to G.
205 x 10 good set. Perfect form. Very deep. Ouchie.
205 x 8 all reps deep and perfect form
Front squat
135 x 8
Hack Squat
90 x 8
90 x 8
90 x 8
Up weight to 90 next time.
Jump Squats x 20 (10+5+5) yuck.
Standing Military DB Press
50 x 8
50 x 7 Tough last few.
50 x 7
50 x
Skull crushers
75 x 12
75 x 10
75 x 8
Cable press downs
Stack x 12
Stack x 10
Stack x 10
Dips
BW x 15
BW x 13
BW x 12
60 sec rest between sets
Sent from my iPhone
Deep Squats
135 x 8
225 x 9
205 x 12 good form, good weight. A to G.
205 x 10 good set. Perfect form. Very deep. Ouchie.
205 x 8 all reps deep and perfect form
Front squat
135 x 8
Hack Squat
90 x 8
90 x 8
90 x 8
Up weight to 90 next time.
Jump Squats x 20 (10+5+5) yuck.
Standing Military DB Press
50 x 8
50 x 7 Tough last few.
50 x 7
50 x
Skull crushers
75 x 12
75 x 10
75 x 8
Cable press downs
Stack x 12
Stack x 10
Stack x 10
Dips
BW x 15
BW x 13
BW x 12
60 sec rest between sets
Sent from my iPhone
Wednesday, May 15, 2013
Chest
Weight: 174.2
Incline Press (shoulder hurting a bit-used sub maximal weights)
75 x 9
90 x 6
75 x 10
75 x 7
75 x 5
70 x 4
70 x 4
90 sec rest or less between all sets
Flat DB bench press
50 x 10
50 x 10 last one a struggle
50 x 10 (6+3+1) tough set
60 sec between sets.
Cable flys
45 x 12 focus on mind/muscle connection
45 x 12 tough set. Controlled throughout.
45 x 12 (8+4)
DB Pullovers
70 x 10
70 x 10
70 x 10
Calf raise machine
220 x 30 (10/10/10 toes forward, out, and in) x 3 sets
BW burnouts x 25 yuck
DB Concentrated Curls/Incline Bench Preachers
30 x 10
30 x 8 rough on left
30 x 6
EZ Reverse Curls
55 x 10
55 x 8
Superman cable curls burnouts
40 x 12. Wow. Great set. Very strict. Barfy.
Sent from my iPhone
Incline Press (shoulder hurting a bit-used sub maximal weights)
75 x 9
90 x 6
75 x 10
75 x 7
75 x 5
70 x 4
70 x 4
90 sec rest or less between all sets
Flat DB bench press
50 x 10
50 x 10 last one a struggle
50 x 10 (6+3+1) tough set
60 sec between sets.
Cable flys
45 x 12 focus on mind/muscle connection
45 x 12 tough set. Controlled throughout.
45 x 12 (8+4)
DB Pullovers
70 x 10
70 x 10
70 x 10
Calf raise machine
220 x 30 (10/10/10 toes forward, out, and in) x 3 sets
BW burnouts x 25 yuck
DB Concentrated Curls/Incline Bench Preachers
30 x 10
30 x 8 rough on left
30 x 6
EZ Reverse Curls
55 x 10
55 x 8
Superman cable curls burnouts
40 x 12. Wow. Great set. Very strict. Barfy.
Sent from my iPhone
Monday, May 13, 2013
DL
Weight: 175.2
Deadlifts
225 x 5
355 x 2. Feel really weak today.
315 x 3 feel strained
225 x 5 deficit deads. (On the Step)
225 x 5. Deficit deads
225 x 5 deficit deads
Keep 355 for top set until 5. Also, get those 5 reps in all work sets.
Pull-ups
BW + 45 x 8 (4+2+1+1)
BW + 35 x 8 (4+2+1+1)
BW + 35 x 8 (3+2+1+1+1)
BW + 25 x 8 (5+2+1)
BW (chins) x 15 (8+4+2+1)
Rough set. Good one though.
Do bodyweight pull ups next week. Alternate each week.
Lat pull down (slow, controlled, elbows back)
100 x 8
100 x 8
100 x 10
Cable Rows (close grip)
130 x 8
130 x 10 to the arm pits. No momentum. Rough set.
130 x 9
90 sec rest or less between sets
Handstand Push ups/holds
BW x 7
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 broken.
Keep this weight a few more weeks before bumping 5#. Great burn.
Deadlifts
225 x 5
355 x 2. Feel really weak today.
315 x 3 feel strained
225 x 5 deficit deads. (On the Step)
225 x 5. Deficit deads
225 x 5 deficit deads
Keep 355 for top set until 5. Also, get those 5 reps in all work sets.
Pull-ups
BW + 45 x 8 (4+2+1+1)
BW + 35 x 8 (4+2+1+1)
BW + 35 x 8 (3+2+1+1+1)
BW + 25 x 8 (5+2+1)
BW (chins) x 15 (8+4+2+1)
Rough set. Good one though.
Do bodyweight pull ups next week. Alternate each week.
Lat pull down (slow, controlled, elbows back)
100 x 8
100 x 8
100 x 10
Cable Rows (close grip)
130 x 8
130 x 10 to the arm pits. No momentum. Rough set.
130 x 9
90 sec rest or less between sets
Handstand Push ups/holds
BW x 7
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 broken.
Keep this weight a few more weeks before bumping 5#. Great burn.
Wednesday, May 8, 2013
Chest
Weight: 175
Incline Press (no spotter today-used sub maximal weights)
75 x 8
105 x 6 spotter guided arms on 6, but no help
90 x 7 great set.
90 x 5 great set
90 x 5. Failed on 6. great set. No spotter today
60 sec rest then:
70 x 9
Great set. Keep work weight at 90 and increase top set to 110
Ring press/flys 10 each
BW x 10 straight set.
BW x 10 (7+3)
BW x 10 each
Maltese x 3
Plyo push-ups
10 each side
10 each side (5+2+2+1)
Cable flys
40 x 12
45 x 12 tough set
45 x 12
Calf raise machine
220 x 30 (10/10/10 toes forward, out, and in) x 3 sets
BW burnouts x 25 yuck
Hammer Curls
40 x 10
40 x 10 (7+3)
40 x 10 (6+2+2)
EZ Reverse Curls
55 x 10
55 x 8
Superman cable curls burnouts
40 x 12. Wow. Great set. Very strict. Barfy.
Incline Press (no spotter today-used sub maximal weights)
75 x 8
105 x 6 spotter guided arms on 6, but no help
90 x 7 great set.
90 x 5 great set
90 x 5. Failed on 6. great set. No spotter today
60 sec rest then:
70 x 9
Great set. Keep work weight at 90 and increase top set to 110
Ring press/flys 10 each
BW x 10 straight set.
BW x 10 (7+3)
BW x 10 each
Maltese x 3
Plyo push-ups
10 each side
10 each side (5+2+2+1)
Cable flys
40 x 12
45 x 12 tough set
45 x 12
Calf raise machine
220 x 30 (10/10/10 toes forward, out, and in) x 3 sets
BW burnouts x 25 yuck
Hammer Curls
40 x 10
40 x 10 (7+3)
40 x 10 (6+2+2)
EZ Reverse Curls
55 x 10
55 x 8
Superman cable curls burnouts
40 x 12. Wow. Great set. Very strict. Barfy.
Monday, May 6, 2013
DL
Weight: 175.2
Deadlifts
225 x 5
355 x 4. Solid set. Short 30 sec rest between 3 and 4.
315 x 5 good set. Straight through.
315 x 5 short break between 3 and 4. Otherwise strong set.
315 x 5. Strong all through.
Great DL set today!!
Keep 355 for top set until 5. Also, get those 5 reps in all work sets.
Pull-ups
BW x 10
BW x 10 (7+2+1)
BW x 10 (4+2+2+1+1)
BW x 10 (5+2+2+1)
BW (chins) x 15 (5+3+2+1+1+1+1+1)
Rough set. Good one though.
Do weighted chins next week. Alternate each week.
Lat pull down (slow, controlled, elbows back)
100 x 8
100 x 8
90 x 10
Cable Rows (close grip)
130 x 8
130 x 8 to the arm pits. No momentum. Rough set.
130 x 8
90 sec rest or less between sets
Handstand Push ups/holds
BW x 7
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 broken.
Keep this weight a few more weeks before bumping 5#. Great burn.
Awesome workout today.
Sent from my iPhone
Deadlifts
225 x 5
355 x 4. Solid set. Short 30 sec rest between 3 and 4.
315 x 5 good set. Straight through.
315 x 5 short break between 3 and 4. Otherwise strong set.
315 x 5. Strong all through.
Great DL set today!!
Keep 355 for top set until 5. Also, get those 5 reps in all work sets.
Pull-ups
BW x 10
BW x 10 (7+2+1)
BW x 10 (4+2+2+1+1)
BW x 10 (5+2+2+1)
BW (chins) x 15 (5+3+2+1+1+1+1+1)
Rough set. Good one though.
Do weighted chins next week. Alternate each week.
Lat pull down (slow, controlled, elbows back)
100 x 8
100 x 8
90 x 10
Cable Rows (close grip)
130 x 8
130 x 8 to the arm pits. No momentum. Rough set.
130 x 8
90 sec rest or less between sets
Handstand Push ups/holds
BW x 7
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 broken.
Keep this weight a few more weeks before bumping 5#. Great burn.
Awesome workout today.
Sent from my iPhone
Wednesday, May 1, 2013
Chest
Weight: 174.6
Incline Press (no spotter today-used sub maximal weights)
75 x 8
105 x 6 spotter guided arms on 6, but no help
90 x 6 great set.
90 x 6 great set
90 x 5. Failed on 6. great set. No spotter today
60 sec rest then:
70 x 9
Great set. Keep work weight at 90 and increase top set to 110
Flat bench deep press
30 x 10 straight set.
40 x 10
40 x 10 each
40 x 10 (9+1)Super strict.
60 sec between sets and legs elevated
Cable flys
50 x 12
50 x 12 tough set
30 x 26
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 8 (5+3) 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)
75 x 8
105 x 6 spotter guided arms on 6, but no help
90 x 6 great set.
90 x 6 great set
90 x 5. Failed on 6. great set. No spotter today
60 sec rest then:
70 x 9
Great set. Keep work weight at 90 and increase top set to 110
Flat bench deep press
30 x 10 straight set.
40 x 10
40 x 10 each
40 x 10 (9+1)Super strict.
60 sec between sets and legs elevated
Cable flys
50 x 12
50 x 12 tough set
30 x 26
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 8 (5+3) 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
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