February 2006 Archives

AM- 25 minutes eliptical, 20 minutes recumberant bike

ME/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
reverse hypers 4plx10x3
pulldown abs 50x20x3

Safety squat bar low box squats
65x5
155x5
245x3
335x3
425x1
515x1
605x1

Cambered bar goodmornings
245x5
335x5
425x5

Chain leg raises
2 chainsx15x3

Glute ham raises
bwx10x3

Sit-ups on GHR
26 kbx10
33 kbx10

AM- 45 minutes eliptical

PM-shoulder stretching
purple band facepullsx100
purple band pushdownsx100
reverse hypers 4plx10x3
Sit-ups on GHR 25 lb medicine ballx12x3
chuck lats 50x12x3
seated calves 135x20x3

Speed Bench (all sets done w/ 80 pounds of chain)
185x1x3
205x1x3
225x1x3
245x1x3

5 board press (all sets done w/ 80 pounds of chain)
315x5
365x5
405x5

Superset
outside leg KB front swings 26x8, 33x8, 44x8
Walker shruggs 245x10x3

Superset
outside leg KB clean and press 26x6, 33x6, 44x6
Walker shruggs 245x10x3

Extra

Supersetted
Pulldowns 3 sets of 10
Face pulls 3 sets of 10

Shrugger bent over rows
3 sets of 10

Supersetted
Reverse grip pulldowns 3 sets of 12
Reverse pec dec 3 sets of 12

Straight bar curls
4 sets 12,10,8,6

Preacher curls
3 sets of 12

Concentration curls
3 sets of 10

Satan's Wheel
3 trips of 60 feet

30 minutes recumberant bike, 20 minutes treadmill

DE/SQDL

warm-up
shoulder stretching
purple band face pullsx100
purple band pushdownsx100
reverse hypers 2plx10x3
stability ball crunches bwx25x3

Speed squats w/14" cambered bar
335x2x4
385x2x4

Deadlift off of 100 pound plate
525x3x2

Rack pulls from above the knee
645x5x1

Glute ham raise
bwx10x3

Superset
pulldown abs 50x20x3
grip machine 70x10x3
seated calves 135x20x3

25 minutes eliptical, 20 minutes recumberant bike

AM- 25 minutes eliptical, 20 minutes recumberant bike

PM- ME/BP

Warm-up
shoulder stretching
purple band face pulls
purple band pushdowns
rotator cuff complex
reverse hypers 4plx10x3
Sit-ups on GHR bwx12, 25 lb medicine ballx12x2

Floor press w/el gordo and 120 pounds of chain
(every set superstted w/ pulldowns)
85x5
165x5
215x3
305x3
345x1
395x0
345x2

Incline dumbell press
100x10
100+purple bandx10
100+purple bandx8

Laying dumbell extensions
25x10
30x10
35x10
40x10
45x10
50x10

Dumbell side obliques
75x10x3

Hex dumbell holds
25x15 secondsx3

Hammer curls
25x15x3

AM- 25 minutes eliptical, 20 minutes recumberant bike

ME/SQDL

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

Squat
put on predator briefs size 40
55x8
145x3
tried to put on new leviathon-wasn't going to happen, put on my old leviathon instead
255x5
345x3
455x1
545x1
645x1 added belt
725x1 smoke show!!

Reverse band high box squat w/blue&green
875x1 EZ

Squat
655x3 PR for 3

Glute ham raise
bwx10x3

leg raises
2 chainsx15x3

Pulldown abs
70x20x3

AM- 20 minutes eliptical, 25 minutes recumberant bike

PM- DE/BP

warm-up
shoulder stretching
Purple band face pullsx100
Purple band pushdownsx100
Reverse Hypers 4plx10x3
Chuck Lats 50x15x3
Leg Raises bwx10x3

Speed Bench w/double minibands
205x1x3
225x1x3
275x1x3
315x1x3

3 board press w/double minibands
315x5
365x5
405x5

Outside leg KB swings
26x8
33x8
44x8

Outside leg KB clean and press
26x6
33x6
44x6

Clays lats
?x10x3

Side obliques
70x10x3

Hex dumbell holds
25x15 secondsx3

Hammer curls
25x15
30x15
40x15

AM- 25 minutes eliptical, 20 minutes recumberant bike

Helped all my buds out at the WABDL push/pull meet

DE/SQDL

Speed Squats w/14" cambered bar

315x2x4
365x2x4

Speed deadlifts w/double minibands(sumo stance)
325x1x6

Glute ham raise
bwx10x3

Sit-ups on GHR
bwx15
25 pound medice ball x15x3

T-bar rows
2plx10
4plx10
6plx10

Hex dumbell holds
20x15 sec x3

AM- 25 minutes eliptical, 20 minutes recumberant bike

AM- 25 minutes eliptical, 20 minutes recumberant bike

ME/BP

warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, miniband rotatorx20, rotator cuff complex, reverse hyper 2plx10x3

Straight leg sit-ups on GHR
bwx15
25 lb medicine ballx15x3

4 board press w/double purple bands
barx5
95x5
135x5
185x3 added 4 board
225x3
275x3
315x3
405x1 super ez

Put on Inzer double ply rage-x size 56 w/54 sleeves
450x5 3 board
500x3 2 board
550x1 Touched!!! Went up like it was speed day!!!

Flat Dumbell Press
100x20x2

Superset
Fat supinated grip pulldowns ?x10x3
1-arm KB rear delts 26x10x3

This was the best bench day that I've ever had!! Everything was timed and grooved perfectly!!

Extra

25 minutes eliptical, 20 minutes recumberant bike

ME/SQDL

warm-up, shoulder stretching, adjustment on lower back, reverse hypers 2plx10x3

GM's w/14" cambered bar, medium stance
65x5
155x5
245x3
335x3
425x3
515x1
585x3 PR!!

High Box Manta Ray Squats, close stance
235x5
325x5
415x5

Glute Ham Raise
bwx10x3

Seated leg raises
2 chainsx15x3

Seated Calf Raise
?x20x3

AM- 25 minutes eliptical, 20 minutes recumberant bike

DE/BP

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

Speed Bench (double minibands)
205x1x3
225x1x3
245x1x3
275x1x3

4 board press (double minibands)
315x5
365x5
405x5

outside leg KB front swings
26x8
33x8
44x8

ouside leg KB bottoms up press
26x6
33x6
44x6

single arm between the leg snatches
26x8
33x8
44x8

Superset
rear delt raise on incline 20x10x3
Side obliques 60x10x3

Extra

Superset
Wide grip pulldowns x10x3
Stability ball crunches x20x3

V-bar handle t-bar rows
2plx10
4plx10
5plx10

Supinated wide grip low cable rows
150x10
200x10x2

Straight bar curls
45x10
65x10
95x8
135x8

21's
70x21x3

Concentration curls
20x10x3

15 minutes stairmaster, 15 minutes treadmill

DE/SQDL

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

Speed Squat w/14" cambered Bar
295x2x4
345x2x4

Deadlift off of 100 pound plate
245x4
335x1
425x1
485x3x2

Rack Pulls at top of knee
625x5x1

Pulldown Abs
50x20x3

Felt 1000x better than last Friday.

AM- 25 minutes eliptical, 20 minutes recumberant bike

AM- 25 minutes eliptical, 20 minutes recumberant bike

PM- warm-up, shoulder stretching, purple band face pulls, purple band pushdowns, rotator cuff complex, reverse hypers 2plx10x3

Reverse Blue Band Bench (supersetted every set w/Clay's lats x10)
135x20
225x15
315x10
365x5
405x3
455x1
495x1
545x1
585x1
605x1 PR!!
405x10

Incline Fat Bar PRess
125x5
215x5
305x5

Superset
Pushdowns 50x20x3
Side Laterals 20x12x3

Superset
Overhead Extensions Greenx50x3
Hammer Curls 25x15x3

Extra

25 minutes eliptical, 20 minutes recumberant bike

ME SQ/DL

warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, reverse hypers 2plx10x3, side kicks bwx10x3

Squat
55x5
145x5
255x5
345x3 added predator briefs
455x3
At this point I tried for over an hour to put on my new Leviathon, I was unsuccessfull!! I was crying and ranting around like a big baby. My legs were bleeding and the suit has some fresh blood on it now. I'm still holding alot of water from the prednisone, my legs were very puffy and hanging over my briefs, usually my legs are the leanest thing on me. I'm still 12 pounds above where I should be. Hopefully the prednisone will be out of my system soon and the water will come off. I'm eating so clean it's like I'm getting ready for a fucking bodybuilding show!!! Did my squats anyway with just briefs!!
545x2
595x1
685x1 This is a pr in briefs only, this was a smoke show!!

Reverse Band High Box Squat (used 2 blues and 2 greens)
835x1 Smoke Show

Squat
625x2 Was worn the fuck out at this point!!!!!

That's it for today, had too many people in the rotation and this took 3.5 hours, fucking ridiculous!!!!

DE/BP

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

Speed Bench w/double mini-bands
185x1x3
225x1x3
245x1x3
275x1x3

5 Board Press w/double mini-bands
315x5
365x5
405x5

Kettle Bell Front Raise
26x8
33x8
44x8

Kettle Bell clean and press
26x6
33x6
44x6

Superset
Stability Ball sit-ups bwx25x3
Clay's Lats ?x12x3

Feeling Better, we'll see how tomorrows squat goes. Today starts the training cycle for Senior Nationals!! Begin ramping up to UNLEASH HELL!!!!!

AM-15 minutes recumberant bike, 30 minutes eliptical

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

ironmind telegraph
2.5x10xeach finger
5x10xeach fingerx2

Speed Squats w/Buffalo bar +green+purple bands
265x2x2
295x2x2
315x2x2

Speed Pulls off of 100 pound plate
315x1x6

Glute Ham Raise
bwx10x3

Pulldown Abs
50x20x3

Shitty day, legs and abs feel weak and shakey from being sick and taking prednisone

AM- 25 minutes eliptical, 20 minutes recumberant bike

Bodyweight back down to 248 this morning, thank God!!

My dad fixed my recumberant bike. It works great, had to get new berrings and belt.

AM-30 minutes recumberant bike, 30 minutes eliptical

PM-warm-up, shoulder stretching, purple band face pullsx100, purple band pushdownsx100, rotator cuff complex, reverse hypers 2plx10x3, sit-ups on GHR minibandx10x3

3 Board Press (pinky on ring, all sets done with doubled purple band)
45x5
95x5
135x5
185x3 added 3 board
225x3
275x3
315x3
405x1 PR (measured the bands and this was 585 at the top!!)

Shirt Work (new 56 rage x with 54 sleeves)
405x5 3 board
475x3 1 board
525x1 ALMOST TOUCHED!!! 1 cunt hair form touching. Blew it up and locked it out and held it there effortlessly!!

Superset
Fat Bar Wide Grip Pulldowns ?x12x3
Seated Calf Raise ?x20x3

Superset
Blast Strap Pushups bwx15x3
Hex dumbell Holds 20x20 secondsx3