December 2005 Archives

12-31-05

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Extra

Superset
Pulldowns x10x3
Face Pulls x10x3

Superset
CSR x10x3
Kelso Shruggs x10x3

Kelso Shruggs on Pullup Bar
bwx10x2

Pullups
bwx10x1

Reverse Pec Dec x10x3

Hammer Curls x15x2

12-30-05

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DE/SQDL

warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, reverse hypers 2plx10x3

ironmind telegraph
2.5x10xeach finger
5x10xeach finger
7.5x10xeach finger

Speed Squat w/buffalo bar (each set done w/120 pounds of chain+purple band)
295x2x8

Speed Deadlift
315+double mini bands x1x6

45^hypers
Cambered barx12x3

Superset
Pulldown Abs 70x20x3
Seated Calves 135x25x3

Grip Machine
70x10x3

12-29-05

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Extra

AM- 20 minutes recumberant bike, 25 minutes eliptical

12-28-05

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ME/BP

warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, reverse hypers 2plx10x3, rotator cuff complex

ironmind telegraph
2.5x10xeach finger
5x10xeach finger
7.5x10xeach finger

Reverse green band press(supersetted every set with some type of pulldown for 12's)
135x20
225x15
315x10
365x5
405x3
455x1
495x1
545x1
600x1 Big PR!!
545x1

Incline Dumbell press
100+purple bandx10
100+green bandx10

JM Presses
135x10
225x10
315x8

Superset
Pushdowns 50x20x3
Seated Calf Raise 135x25x3

Hex Dumbell Holds
20x30 secondsx3

12-27-05

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extra

AM- 30 minutes recumberant bike, 15 minutes eliptical

12-26-05

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ME/SQDL

warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, reverse hypers 2plx10x3

ironmind telegraph
2.5x10xeach finger
5x10xeach finger
7.5x10xeach finger

Chain suspended GM's w/safety squat bar
65x3
155x3
245x3
295x3
335x3
425x3
515x1 PR

Zercher Squats
125x5
215x5
325x5

Superset
glute ham raies bwx10x3
sit ups on ghr bwx10x3

Pinch plate holds
25'sx15 secondsx3

Seated Calves
135x25x3

12-24-05

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DE/BP

warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, rotator cuff complex

Speed Bench (each set done w/doubled mini bands)
185x3x3
205x3x3
225x3x2

Shoulder Rows
25x12x3

V-bar pulldowns
130x10x3

Sit ups on Glute Ham Raise
bwx10x3

Hex dumbell holds
20x30 secondsx3

12-23-05

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DE SQ/DL

AM- 45 minutes eliptical

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

Ironmind Telegraph
2.5x10xeach finger
5x10xeach finger
7.5x10xeach finger

Speed Squat w/Safety Squat Bar
335x2x4
385x2x2
425x2x2

Rack Pulls 3rd hole from bottom
245x5
445x5
645x3

Reverse Hypers
4plx10x1
6plx10x2

Superset
Pulldown Abs 60x20x3
Grip Machine 45x10x3

12-22-05

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Extra

AM- 30 minutes recumberant nike, 30 minutes eliptical

PM-

double KB ouside leg swings eye level
25x10x3

double KB ouside leg swings bottums up presses
25x8x3

single kb between leg cleans
25x8x3

allen core wheel
bwx60 feetx3

30 minutes recumberant bike

12-21-05

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ME/BP

AM- 30 minutes recumberant bike, 15 minutes eliptical

PM- warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, reverse hypers 2plx10x3, ironmind telegraph 2.5x10, 5x10, 7.5x10

Today is the first training day for the bench only at the state meet in april. I started using my Rage x today.

Bench Press
45x20
135x15
185x10
225x10
275x5
315x5
370x5 put on rage x, weight moved around 5 inches
410x3 used 3 board
455x2x2 got the last rep to touch a 2 board barely
410x3 3 board
370x5 3 board

Flat dumbell press
100+purple bandx10x2
100+green bandx10

V-bar pushdowns
50x20x3

Fat v-bar pulldowns
120x10x3

Side obliques
80x10x3

hex dumbell holds
20x30 secondsx3

pinch plate holds
2-25'xx15 srconds
(could not do this on my left hand before I started the grip training and today this was EZ!!)

Overhead tricep extensions
grenn bandx50x3

12-20-05

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Extra

30 minutes recumberant bike, 15 minutes eliptical

12-19-05

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ME/SQDL

AM-30 minutes recumberant bike, 15 minutes eliptical

PM- warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, reverse hypers 2plx10x3, ironmind telegraph 2.5x10, 5x10, 7.5x10

Safety Squat bar, narrow stance, low box squat
65x5
155x5
245x3
335x1
425x1
515x1
565x1 (PR)

14"cambered bar gm's
155x5
245x5
335x11

Wide stance glute ham raise
bwx10x3

Superset
leg raises 2 chainsx15x3
grip machine 45x10x3

12-18-05

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DE/BP

warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, reverse hypers 2plx10x3, rotaor cuff comples, rotators w/miniband, ironmind telegraph 2.5x10, 5x10, 7.5x10, blast strap pushups bwx15x3

Speed bench each set done w/double mini bands
185x3x3
205x3x3
225x3x2

Full Range bench
315x20 (pr)

Metal Militia 5 board press
405x5
455x5
495x10

football bar military press
135x10
185x10
225x6

outside legs KB swings
25x12x4

Hex dumbell holds
20x30 secondsx3

12-17-05

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Extra

Superset
supinated pulldowns x10x3
face pulls x10x3

Superset
CSR x10x3
Kelso shruggs x10x3

Icarian row machine x10x3

Allen core wheel
60 feetx3 trips

Dumbell alternations x10x3

curls machine 15,12,10

Seated hammer curls
25x15x3

30 minutes recumberant bike

12-16-05

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DE/SQDL

AM-45 minutes eliptical

PM-warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, rotator cuff complex, reverse hypers 2plx10x3, ironmind telegraph each finger x10x3

Speed squat w/safety squat bar
335x2x4
405x2x2
445x2x2

Speed deadlift w/double minibands
325x1x6

Bent over rows
225x10
315x8
405x10

wide stance 1-arm KB snatches
26x8x3

sumo stance double KB snatches
26'sx8x3

12-15-05

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Extra

AM- 45 minutes eliptical

12-14-05

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ME/BP

warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, rotator cuff complex, reverse hypers 2plx10x3, ironmind telegraph each fingerx10x3

Floor Press w/El Gordo (each set done w/120 pounds of chain)
(supersetted every set with fat v-bar pulldowns)
75x5
165x5
255x3
305x3
395x1
435x1 PR!!
395x1

Incline Barbell
135x5
225x5
315x5

Laying dumbell extensions
30x10
35x10
40x10
45x10
50x10
55x10

Sit ups on Glute ham raise
purple bandx8
purple bandx6
bwx10

Hex dumbell holds
20x30secondsx3

Seated calf raise
145x20x3

12-14-05

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Extra

AM- 45 minutes eliptical

12-12-05

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ME/SQDL

warm-up, shoulder stretching, purple band facepullsx100, purple band pushdownsx100, rotator cuff complex, reverse hypers 2plx10x3

Reverse blue band deadlift
225x3
315x3
405x3
495x1
585x1
675x1
725x1
655x1
(that's 3 reps at or above 90%)

Zercher squats
125x5
215x5
305x5

Wide stance glute ham raise
bwx10x3

Superset
leg raises 2chainsx15x3
grip machine 70x10x3

12-11-05

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DE/BP

warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, rotator cuff complex, reverse hypers 2plx10x3, ironmind telegraph each finger x10x3

Speed bench
225x3x3
245x3x3
275x3x2

MM 4 board press
315x5
365x5
405x5

double kb outside leg swings to eye level
25x8x3

double kb outside leg snatches
25x8x3

double kb outside leg snatches and press
25x8x3

bottums up double kb outside leg snatches and press
25x8x3

single KB snatches between the legs
25x8x3

12-10-05

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Extra

Superset
supinated pulldowns x10x3
face pulls x10x3

Superset
CSRx10x3
Kelso shruggsx10x3

Low cable row x10x3

Reverse peck deck x10x3

Allen Core Wheel
bwx60 feetx3 trips

Buddy curls 50x1,3,5,7,9,11,13,15,13,11,9,7,5,3,1

30 minutes recumberant bike

12-09-05

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DE/SQDL

AM- 45 minutes eliptical

PM- warm-up, shoulder stretching, purple band facepullsx100, purple band pushdownsx100, ironmind telegraph each fingerx10x3, rotator cuff complex, reverse hypers 2plx10x3

Speed Squats w/safety squat bar
335x2x8

Rack pulls from below knee
245x5
445x5
645x3

T-Bar Rows
3plx10
5plx10
7plx20

Wide glute ham raises
bwx10x3

supersetted
Pulldown abs 70x20x3
Grip machine 70x10x3

12-08-05

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ME/BP

warm-up, shoulder stretching

4 board press (supersetted every set w/fat v-bar pulldowns)
45x20
135x15
185x10
225x10
275x5
315x5
365x5- added 4 board
405x5
455x5
500x5

Full range bench
315x18

Dumbell incline w/purple band behind back
80x10x3

seated green band pushdowns x50x3

side obliques
70x10
80x10
100x10

12-05-05

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ME/SQDL

AM- 30 minutes eliptical, 15 minutes recumberant bike

PM- warm-up, shoulder stretching, purple band facepullsx100, purple band pushdownsx100, rotator cuff complex, ironmind telegraph each fingerx10x3, reverse hypers 2plx10x3

Goodmornings w/buffalo bar
65x5
155x5
205x5
245x5
295x3
335x3
385x3
425x1
475x1
515x1
565x1

Close stance manta ray high box
145x5
235x5
325x5

Superset
ultra wide glute ham raises bwx10x3
Pulldown abs 50x20x3

Superset
grip machine 45x10x3
seated calf raise 145x20x3

12-04-05

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DE/BP

warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, rotator cuff complex, ironmind telegraph each fingerx10x3

Speed Bench
185x3x3
225x3x3
245x3x2

Close grip bench press
225x5
315x5
405x5

Football Bar Military Press
115x10
165x10
185x10

Fat Bar Pulldowns
?x15x3

Pulldown Abs
50x20
70x15
100x10

Hex dumbell holds
20x30 secondsx3

12-03-05

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Extra

Superset
wide grip pulldowns x10x3
face pulls x10x3

Superset
CSR x10x3
kelso shruggs x10x3

Reverse pec dec x10x3

Buddy curls 40x2,4,6,8,10,12,14,12,10,8,6,4,2

GPP-rearranged and cleaned BAG

12-02-05

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DE/SQDL

AM- 30 minutes eliptical, 15 minutes recumberant bike

PM- warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, reverse hypers 2plx10x3, ironmind telegraph each fingerx10x3

Speed Squats w/buffalo bar
385x2x8

Speed Deadlift
315x1x6

Stiff Legged Deadlift
135x10
225x10x2

Bent Over Rows
135x10
225x10
315x8

Superset
leg lifts 2chainsx15x3
Grip machine 45x10x3

12-01-05

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Extra

AM- 30 minutes eliptical, 15 minutes recumberant bike

About this Archive

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

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