March 2006 Archives

03-28-06

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AM-45 minutes eliptical

PM-1 hour massage, epson salt bath

03-27-06

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ME/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

GM's w/Buffalo Bar
65x5
155x5
245x5
335x3
425x3
515x3
585x1 PR!!

Power Squat Machine(all sets done w/2 blue bands)
2plx10
4plx10
6plx10
8plx10

Pulldowns abs
70x20x3

Hex dumbell holds
25x20 secondsx3

03-25-06

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Extra

Superset
Palms facing pulldowns x10x3
face pullsx10x3

Superset
CSRx10x3
Kelso shruggsx10x3

Superset
reverse grip pulldownsx10x3
rope face pullsx10x3

Hammer curlsx20x3

Reverse curlsx15x3

1-arm curl machinex15x3

30 minutes recumberant bike

03-24-06

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DE/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
reverse hypers 4plx10x3

Speed Squats (all sets done w/2 choked blues per side)
wore metal pro poly w/straps down
195x2x3
235x2x3

Deadlift Sumo Style
225x3
315x3
405x1
495x1 straps up
545x1 add belt
615x1

Deadlift Conventional
615x3

Rack Pulls from above knee
745x5

Glute ham raise
bwx10x3

Chain Leg Raise
2 chainsx15x3

I'm going to keep pulling conventional and sumo. I can tell that once I get the from perfected that I will be stronger sumo style. Pulling both ways can only make me stronger. I'm a very explosive lifter and sumo style is more of a squeeze in proper position than it is explosive.

03-22-06

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ME/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Bench
45x20
135x20
185x10
225x5
275x3
315x1
405x1 added 3 board and Rage-x
455x1 added 2 board
480x5 no board, no touch

Hammer curls(for elbows)
20x20x4

Last bench workout before state meet. Everything went well. I'm ready to SFW on 600!!

03-20-06

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ME/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
reverse hypers 2plx10x3

Squat
barx5x2
145x5 added predator briefs size 38
255x3
345x2
455x1
545x1 added Leviathen
655x1
725x1 added belt
805x1 straps up, smoke show

Reverse band box squat (4 blues)
955x1 straps up, smoke show

Squat
725x2 straps down

Pulldown abs
50x20x3

Reverse hypers
bwx10x3

Awsome workout, everything felt light!!

03-19-06

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DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
reverse hypers 2plx10x3
sit-ups on GHR 25 lb. ballx12x3

Speed bench
185x3x7

MM 4 board press
315x5
365x5
405x5

Dumbell shoulder press
70x10
80x10
100x10

Superset
side laterals 25x10x3
rear laterals 25x10x3

Overhead tricep extensions
green bandx50x3

03-18-06

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Extra

Superset
pulldowns x10x3
facepulls x10x3

Shrugger bent over rows x10x3

Superset
reverse pulldowns x10x3
reverse pec dec x10x3

Preacher cable curls x15x3

Hammer curls x12x3

Concentration curls x10x3

03-17-06

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DE/SQDL

I did something different today. I missed 555 twice on the bench on wednesday. I wanted to prove to myself that the mind is more powerfull than the body. So, I shirted up today and smoked the 555. Maybe not the smartest or brightest thing to do but it is what I needed to do.

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Bench
barx20
135x10
185x10
225x5
275x5
315x3
365x1
405x1 added 3 board and Rage-x size 56
455x1 added 2 board
495x1 added 1 board
555x1 no board-smoke show!!

Speed Squats (all sets were done w/green band and cambered bar)
155x2x6

Deadlifts
245x1
335x1x2

Glute ham raise
bwx10x3

Superset
Pulldown abs 60x20x3
grip machine 45x10x3

Awsome bench, good deload night on lower body. Priceless learning experience.

03-15-06

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ME/BP

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

Bench Press on 3 board w/double purple bands
45x10
135x5
185x5
225x3
315x3
365x1

Shirt Bench -rage x size 56
405x3 3 board
495x1 1 board
555x0
555x0

Close grip bench
225x10
315x10

Shitty fucking day. I don't know what the fuck is going on. My lockout has disappeared. This sux huge donkey balls!!!

03-14-06

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Extra

AM-30 minutes eliptical, 15 minutes recumberant bike

PM- 1 hour massage, epsom salt bath

03-13-06

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AM-25 minutes eliptical, 20 minutes recumberant bike

PM-ME/SQDL

De-load night

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
reverse hypers 2plx10x3

Cambered bar GM's
65x10
155x10
245x10

Glute ham raise
bwx10
back jacked up bwx8x2

Sit-ups on GHR
purple bandx10x2
2 purple bandsx6

Plate pinches
2-25'sx10 sec x3

Seated calf machine
90x20x3

03-12-06

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AM-45 minutes eliptical

PM-DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
reverse hypers 2plx10x3
Superset
hyperextensions bwx10x3
Stability ball crunches bwx20x3

Speed Bench all sets done with 80 pounds of chain
185x1x3
205x1x3
225x1x3
245x1x3

Superset
KB front swings 26x8, 33x8, 44x8
Walker shruggs 4plx10x3

Overhead extensions green bandx50x3

Obliques 70x10x3

Hex dumbell holds
25x15 secondsx3

02-11-06

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Extra

Superset
Pulldowns x10x3
Face pulls x10x3

Superset
CSR x10x3
Kelso shruggsx10x3

Superset
reverse grip pulldowns x10x3
Reverse pec dec x10x3

Dumbell alternations x10x3

Cable curl x20x3

Hammer curls x10x3

Sled pull
45x3 trips forwards and backwards

30 minutes recumberant bike

02-10-06

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DE/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
reverse hypers 2plx10x3
purple band abs on ghr x15x3

Speed squat w/ssb and 120 pounds of chain
305x2x4
345x2x4

Deadlift off of 100 pound plate
315x1
405x1
495x1
545x3

Rack pulls from above knee
675x5

Glute ham raise
bwx10x3

Superset
pulldown abs 50x20x3
Grip machine 45x10x3

03-08-06

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ME/BP

Took a deload night. I don't remember everything I did. I just got some blood pumping and went very light.

03-06-06

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ME/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
Reverse Hypers 2plx10x3
Pulldowns abs 50x20x3

Squat
55x5
145x5
255x3
345x3
455x1 added predators size 40
545x1
635x1 added Leviathon
705x1 added belt
765x1 pr for no straps and no knee wraps

Reverse Band High Box Squat (4 blues)
915x1 straps up no knee wraps

Squat
695x2 no straps no knee wraps

Glute Ham Raise (back jacked up)
bwx10
bwx8x2

Chain leg raises
2 chain x15x3

03-05-06

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DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
reverse hypers 2plx10x3
chuck lats 50x12x3
side obliques 70x10x3

Speed Bench w/80 pounds of chain
185x1x3
205x1x3
235x1x3
275x1x3

Rep work
275x23

Superset
KB front swing 26x8, 33x8, 44x8
Walker shruggs 245x10x3

Football bar shoulder press
135x10
185x8
225x4


03-04-06

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Extra

Superset
Pulldowns 3 sets of 10
Face pulls 3 sets of 10

CSR
2plx12
3plx12
4plx12

Superset
reverse grip pulldowns 3 sets of 10
reverse pec dec 3 sets of 10

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

Allen Core Wheel
60 feet x 3 trips

30 minutes recumberant bike

03-03-06

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DE/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
reverse hypers 2plx10x3
sit-ups on ghr 25 pound medicine ballx12x3

Speed Squats w/SSB and chains
315x2x4
345x2x4

Speed deads w/double mini's
325x1x6

Bent over rows
135x10
225x10
315x10

Glute ham raise
bwx10x3

Superset
Pulldown abs 70x20x3
grip machine 45x10x3
seated calves 135x20x3

03-02-06

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AM- 25 minutes eliptical, 20 minutes recumberant bike

03-01-06

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ME/BP

AM- 25 minutes eliptical, 20 minutes recumberant bike

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

Bench Press
45x25
135x25
225x10
275x5
315x5
365x3
405x5 added 3 board and Rage -x size 56
475x5 added 2 board
525x3 added 1 board
575x0 no board
575x0 no board

Flat dumbell press
100+purple bandx10x2

Superset
V-bar pulldowns 100x12x3
Shoulder Rows 20x12x3

Shiity day!!!!!

About this Archive

This page is an archive of entries from March 2006 listed from newest to oldest.

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April 2006 is the next archive.

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