July 2005 Archives

7/30/05

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Extra

Stiff Legged Deadlift
45x10, 95x10, 135x10

Pat's Wheel 3x75 feet

Sled
50 pounds 1 trip all the way around the outside of Strouds

Alternation Curls
3x10

Supersetted
straight bar curls 3x15
stability ball sit-ups 3x25

Seated Hammer curls
3x15

7/29/07

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DE/SQDL

Speed Squats w/Safety Squat BAr
295x2x6

Pulls off blocks(no rest between blocks)
1block,405x1
2block,405x1
3block,405x1
4block,405x1
4block,495x1

45 degree hypers w/safety squat bar
100x8x3

Shruggs
315x10, 495x10

315 60 second grip hold

Reverse Hypers 3x10

Seated Chain Abs 3x15

7/28/05

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Extra

AM 20 minutes on eliptical, 10 minutes on recumberent bike
Torso Track 3x20

PM Pull down abs 4x20, 3-75 feet trips with Pat's Wheel

7/27/05

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ME BP

Warm-up, shoulder flexibilty stretching, rotator cuff complex, purple band pushdownsx100, purple band face pullsx100, reverse hypers 3x10

Reverse Blue Band Bench Press w/90lb Fat Bar
270x5
320x5
360x5
410x5
450x3
500x1
540x1
590x1 (PR!!)
360x20

Incline Dumbell Press
100x12x2

Football Bar Laying Extensions
3x15

Fat V-Bar Pulldowns
3x10

Hammer Curls
25x15x3

Great training session!!


7/25/05

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ME/SQDL

Warm-up, stretching, reverse hypers 3x10

Squat
145x10
235x5
315x2
added Boss suit straps down
415x1
505x1
595x1
660x1
800 for stand up overload for 10 seconds
600x3
540x5

Glute ham raises w/back jacked up
2x8

Reverse Hypers 2x10

I didn't really like the Boss very much, I felt like it was pulling on my quads and not supporting my hips enough. I'm going to try the Leviathon next time and see how different they feel. I also have a Metal I can try.

7/25/05

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DE/BP

Warm-up, stretching, purple band pushdownsx100, purple band face pullsx100, reverse hypers 3x10

Speed bench
235+double minibands x3x9

Metal Miltia 3 board press
315x5, 365x5, 405x5

Lying dumbell extensions
35x8x7

Supersetted
side ab bends 45x20x3
seated calf raise 90x20x3

Fat V-bar pulldowns
3x15

Hammer Curls
25x10x3

7/23/05

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Extra Workout

stiff legged deadlifts
45x10x3

Pat's Wheel
3 trips of 75 feet

Sled
50lbx200feetx6

Shoulder rehab stretching for 20 minutes

Supersetted
Chest supported Rows 3x10
Shruggs on chest supported row 3x10

Supersetted
Fat bar low cable row 3x10
Reverse Pec deck 3x10

7/22/05

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DE/SQDL

Warm-up, lots of stretching, Reverse Hypers 2plx10x3

Speed Squats
145+blue,green,purple bands x2x5

Reverse Blue Band Deadlift
425x1
515x1
605x1
685x2

Supersetted
Straight Bar Shruggs 405x10, 495x10
Bent over rows 225x8, 315x8

Grip-Hold 315 double overhand for 60 seconds

Giant-setted
Reverse Hypers 4plx10x2
45 Degree hypers 25lb medicine ballx10x2
Glute-ham raise sit-upsx10x2

Great training session!!

7/20/05

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ME/BP

Warm up, stretching, rotator cuff complex, purple band pushdownsx100, purple band face pullsx100, reverse hypers 3x12

Bench Press
45x20, 135x10, 185x5, 225x30 (rep pr), 225x8w/2 second pauses

Incline dumbell press
80x15x2

Blast strap pushups
3x15

Supersetted
Fat Bar pushdowns 3x20
Trap bar shruggs 3x10

7/18/05

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ME/SQDL

Warm-up, shoulder stretching, reverse hypers 3x12

Squat
145x10
235x5
325x3
325+green bandsx2
415+green bandsx1
535+green bandsx5x2 Not use to doing 5 reps with this kind of weight, it whooped my ass!!

Reverse Hypers 3x12

45 degree back raise/with 25 lb medicne ball 3x10

Double green band pulldown abs 4x25

7/18/05

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DE/BP

Warm-up, purple band pushdownsx100, purple band face pullsx100, rotator cuff complex

Speed Bench
235+chainsx3x9

Metal Militia 5 board press
315x5, 405x5, 455x5

Supersetted
Overhead Green Bancd Tricep Extensions 3x50
Shoulder Rows 3x12

Supersetted
Plate Side Bends 3x20
Seated calf raise 3x20

7/16/05

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Extra Workout

Supersetted
Standing Calf Raise 3x15
Shruggs on Calf Raise 3x15

Supersetted
Pulldowns 3x10
Facepulls 3x10

Smith Machine Reverse Grip Rows
2x12

Smith Machine Behind Back Kelso Shruggs
2x15

Supersetted
Reverse Pec-Dec 3x10
Standing Shruggs 3x10

Seated Hammer curls
3x10

Cable Curls
3x20

Supersetted
Straight Bar Curls 3x10
Decline Sit-ups 3x15

7/15/05

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DE/SQDL

Speed Squats w/Cambered bar and Green Bands
335x2x6

Speed Deadlift
315x1x6

T-Bar Rows
2plx10, 4plx10, 6plx10

Reverse Hypers
3x10

Leg Raises w/2 chains
3x15

7/13/05

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ME/BP

warm-up, stretching, purple band pushdownsx100, purple band face pulls x100, rotator cuff complex

Blast Strap Push-ups
3x20

3 Board Raw Bench
135x20
185x10
225x5
275x5
added 3 board
315x5
365x5
405x5
455x5
475x1
500x1 (Raw PR)

Close Grip Pin Presses (4" lockout)
425x5 hold last rep for 5 sec.
515x5 hold last rep for 10 sec.

Incline Dumbell Press
80x15, 80x25

Rope Pushdowns
3x15

Fat V-Bar Pulldowns
3x15

Spread Eagle Sit-ups
25x10x3

7/11/05

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ME/SQDL

warm-up, reverse hypers 3x10

Deadlift w/chains
135x3, 225x3, all sets after this point had 120 pounds of chain on them, 315x3, 405x3, 455x1, 575x0, 575x1

The 575 was real close to 700 at the top. Missed it the first time but then came back and got it. Been sick for the last couple of days, somethings wrong with my stomach, went home after ME work.

7/10/05

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DE/BP

Warm-up, purple band pushdownsx100, purple band facepulssx100, rotator cuff complex

Speed Bench
185x3x9

4 board Press
315x5, 405x5, 455x5

Laying Tricep Extensions
35x7x8

Side Bends
45x20x3

7/09/05

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Extra Workout

Supersetted
Standing Calf Raise 3x20
Shruggs on Calf Raise 3x15

Supersetted
Pulldowns 3x10
Face Pulls 3x10

Supersetted
Reverse Pec Dec 3x10
Standing Shruggs 3x12

Kelso Pull Up Shruggs
2x10

Seated Hammer Curls
3x10

Supersetted
Cables Rope Curls 3x15
Standing Barbell Curls 3x12
Decline Sit-ups 3x15

7/08/05

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DE/SQDL

Warmup-Reverse Hypers 3x10

Speed Squats
395x2x5

Speed Deadlift
315x1x6

Supersetted
Reverse Hypers 3x10
Seated Calf Raise 3x25

Leg Raises
1 chainx20x3

7/06/05

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ME BP

Warm-up, lots of stretching, rotator cuff complex

Bench Press
45x20
135x15
185x10
225x10
275x5
added 3 board
315x3
put double F6 size 54
365x3
54 was too big put on a 52
405x3
added 2 board
455x1
525x1
no board
600x1 this would not touch, brought it down to 3 inches above chest, held it there then BOOM, blew it up like it was 135
added 1 board
625x1 SMOKE SHOW!! The weight literally felt like it was 315, I can honestly say that I am confident that I will bench at least 675 my next meet.

Football Bar midgrip 3 board Press
225x10, 315x8, 405x2, 225x10

Supersetted
Fat Bar Pushdowns 3x20
Side Raises 3x10

Then it was time to go it was already 8:30 pm.

7/04/05

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ME/SQDL

Warmup-Reverse Hypers 3x10

14" Cambered Bar Close Stance Goodmornings
155x5, 245x5, 335x1, 425x1, 515x1, 565x1(pr), 605x1(pr)
I guess this means my lower back is healed up...no more excuses

Double Green Band Pulldown Abs
3x25

45 Degree Hyperextensions
medicine ballx10x3

Reverse Hypers 3x10

Single Green Band Pulldown Abs
3x25

Great workout!! Got a fucking speeding ticket on the way home, like I have extra money for this shitt!!

7/03/05

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DE/BP

warm-up, rotator cuff complex, purple band pushdownsx100, purple band face pulls x100

Speed Bench
185x3x9

Supersetted
Fat bar pushdowns 3x20
Dumbell Cleans 3x10

Supersetted
Side bends 45x25x3
Seated calf raise 90x25x3

Fat V-Bar pulldowns 3x12

7/01/05

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DE/SQDL

Speed Squat
375x2x8

Deadlift
225x3, 315x1, 405x1, 495x1, 600x1

Supersetted
Reverse Hypers 3x12
Glute-ham raises 3x10

Abs w/medicine ball on glute-ham raise 3x10

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This page is an archive of entries from July 2005 listed from newest to oldest.

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