DE/SQDL
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdwonsx100
Speed Squats
145x3
235x2
325x2
415x2
465x2
505x2
555x2
595x2
Pulldown abs w/spud strap
70x20x3
GHR
bwx10x3
Reverse Hyper
4plx10x3
Last workout untill the meet on Nov.4th. I'm ready to SFW!!
ME/BP
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex
Bench Press
45x20
135x10
185x10
225x5
275x5
315x3
365x3
405x1
added Inzer DD and 3 board
455x1
added 2 board
495x1
added 1 board
545x1
no board
600x1 (this was the fastest I've ever moved this weight!! It looked like a speed set! This will be my opener for the cup)
3 board press w/shirt
635x1
655x1
Laying dumbell extensions
40x10
50x8
60x8
70x8
CSR
2plx10
3plx10
4plx10
ME/SQDL
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
Squat
55x5
145x3
255x3
345x1
added predator briefs
455x1
545x1
added Leviathen
635x1
755x1 straps up
860x1 full gear(This was the lightest this weight has ever felt!! It was like a speed set!!)
GHR
bwx10x3
Rack Pulls from above the knee
315x3
495x3
675x3
815x3 PR!!
Awsome day to be in the gym!!
DE/BP
Warm Up
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex
speed bench
225 + 80 lbs of chain x 6 singles
245 + 80 lbs of chain x 6 singles
4 Board Press
365 x 3
405 x 3
455 x 3
495 x 3
545 x 3
565 x 3
CSR
2.5 plares x 10
3.5 plates x 10
4.5 plates x 10 x 2
Triceps Band Extensions(Green)
3 sets x 50 reps
Hammer Curls
25x20x3
DE/SQDL
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
Speed Squats
415+120 pounds of chain x2x7sets
Speed Pulls
135x3
315x1
365x1
365+2 chainsx1
365+4 chainsx1
365+6 chainsx1
365+8 chainsx1
365+10 chainsx1
Reverse Hypers
6plx10x3
GHR
bwx10x3
Pulldown abs
50x20x3
Awsome Workout. felt very fast and strong!!
ME/BP
warm-up crap
45x20
95x20
135x10
185x10
225x5
275x5
315x3
365x1
added Rage X
added 3 board
405x3
added 2 board 495x1
added one board
545x1
took the Rage x off, i don't like it, put on KK DD and it was to big, put on another DD that Mike McDaniel sent to me
no boards
585x1 shirts too big but still smoked the weight, put my DD on
635x0x2 FUCK!! This sux!! The weight didn't feel all that heavy, I just could not get the bar into proper position. Chalk this up to a bad night and fucking go home!! On a good note, I can put on a shirt that is too big for me and still hit 585 easy!!
ME/SQDL
warm-up crap
Deadlift (Metal briefs, work up to opener)
225x2
315x2
405x1
495x1
585x1
655x0 Having some set up issues 'cause I'm fat
655x0 Tried to do this again and it was too soon
655x1 Got in proper position, drove my head up and back, made this look like 135!!
GHR
bwx10x3
GM's w/14" cambered bar
245x5
335x5
425x5
Pulldown abs
70x20x3
DE/BP
warm-up crap
Speed floor press w/ 3 board and monster mini's
365x1x3
405x1x6
1-arm-rows
100x8x3
Overhead tricep extensions
Green bandx50x3
Clay's lats
120x10x3
Hammer curls
20x20x3
Pulldown abs
50x20x3
DE/SQDL
warm-up shiznit
Last circa max squat
all sets were done with 2 blues and a green band per side
predator briefs
145x2
235x2
325x1
added Leviathen
415x1
505x1 straps up and belt
600x1 HUGE PR!!! That's ALOT of fucking tension!!
GHR
bwx10x3
Reverse Hypers
4plx10x3
Awsome workout on this Friday the 13th with my 666 shirt on, Punisher shoes and punisher skull neclace!!!
ME/BP
warm-up crap
Reverse Green Band Press w/Shirts
135x5
225x5
275x3
315x3
365x3
405x1
455x1
495x1
added Inzer Double Denim
545x1
585x1
635x1x2 wasn't in the groove good on the first one, so I did it twice
655x1
675x1
705x1 Huge PR!! With the bands, 135 racked easily, the bands weren't helping at the top at all, this is the most weight I've ever held in my hands!! Very cool exercise!!
Laying Dumbell Extensions
40x8
50x8
60x8
70x8
80x8
85x8
1-arm Rows
100x8x3
Great workout!!
ME/SQDL
took it easy today because I've got crica-max work this Friday
warm-up crap
Bent Over Rows
135x10
225x8
315x6
365x6
Suspended Goodmornings w/safety squat bar
65x5
155x3
205x3
245x3
295x3
335x3
385x3
425x3
475x3
515x3
565x3
Power squat machine
225x5
315x5
405x5x2
Superset
GHR minibandx10x3
side obliques on t-bar 45x10x3
Good workout.
DE/BP
Shirt Day
Warm-up crap
barx20
95x15
135x15
185x5
225x5
275x3
315x3
365x1
405x1
added shirt and 3 board
455x1
added 2 board
495x1
added 1 board
545x1
600x0x2 My groove is all fucked up, I'm not holding the weight on my lats, Coker started pushing my buttons and pissed me off real good, I talking I WAS PISSED OFF
600x1 Coker fired me up good and I came back and got the 600, good, clean, legal lift, this shows that my strength is there it's just form tweaks.
4 Board in shirt
545x3
585x3
Raw Rep Set
225x30
1-Arm rows
80x10
100x10x2
Overhead band extensions
Green Bandx30x5
I have to get my form back!!
Extra
1 hour massage
Superset
Wide grip pulldowns 3 sets of 10
Face pulls 3 sets of 10
Stability ball crunches bwx20x3
Superset
V-bar pulldowns 3 sets of 15
Reverse pec dec 80x10x3
Buddy Curls
50x1,3,5,7,9,11,13,15,13,11,9,7,5,3,1
30 minutes recumberant bike, 15 minutes treadmill
AM
30 minutes eliptical, 15 minutes recumberant bike
PM
DE/SQDL
warm-up
shoulder stretching
purple band facepullsx125
purple band pushdownsx125
Supinated fat bar pulldowns ?x10x3
speed squats w/straight bar
335 + blues + 80 lbs of chain x 8 sets x 2 reps
Reverse Band Pulls for Speed work(greens at 5'6" height)
225 x 1
315 x 1
405 x 1
495 x 1
585 x 1
635 x 1
675 x 1
705 x 1
Superset
GHR bwx10x3
Pulldown abs 70x20x3
Awsome Workout!!
AM
30 minutes eliptical, 15 minutes recumberant bike
PM
ME/BP
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
RAW Competition Bench
45 x 20
135 x 12
185 x 5
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1
455 x 1
475 x 1 PR!!!
added 4 board, pinkies on the rings
495 x 3
545 x 1 Tied PR
565 x 0 x 2 Misgrooved on both
J.M. Press
45 + doubled minis x 6
135 + doubled minis x 6 x 2
185 + doubled minis x 6
195 + doubled minis x 6
205 + doubled minis x 6
215 + doubled minis x 6
225 + doubled minis x 6
235 + doubled minis x 6
CSR
3 plates x 10
4 plates x 8
5 plates x 8
Good Workout!!
ME/SQDL
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
wide grip pulldowns ?x10x3
Box Squats RRRRRAAAAAAWWWWWW
55x5
145x5
235x3
325x3
415x2
505x1
595x1
645x1 Good work, first day back from being sick, left it there
Suspended Chain GM'S
245x3
335x3
425x3x2
GHR
BWx10x3
It felt great to get an actual workout in!!
