December 2006 Archives

12-31-06

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DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex

Speed Bench(flat w/ 80 lbs of chain)
225 x 1 rep at wide, neutral, and close
245 x 1 rep at wide, neutral, and close
265 x 1 rep at wide, neutral, and close
315 x 1
365 x 1
405 x 1
425x0

Standing one arm dumbell shoulder press
60x5
80x5
90x5

Lat Pulldowns
??x12x3

Superset
Overhead tricep extensions green bandx50x3
Hammer Curls 20x20x3

Shoulder horn
10x20x2

12-30-06

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Extra

sled pulls
farmers walk
yoke walk
bench jumps
box jumps
pull-ups
curls
allen core wheel stability holds

30 minutes eliptical, 15 minutes recumberant bike

12-29-06

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AM
25 minutes eliptical, 20 minutes recumberant bike

PM
DE/SQDL

Speed Squats w/Safety Squat Bar and Green Bands
385x2x5
425x2
475x2
515x2

Romanian Deadlifts
135x5
225x3
315x3
405x3
495x3
585x3
615x3

Spud Abs
70x20
90x20
110x20

Glute Ham Raise
bwx10x3

Reverse Hypers
6plx12x3

Awsome Workout!!

12-28-06

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AM
25 minute eliptical, 20 minutes recumberant bike

12-27-06

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AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Reverse Band Bench Press (Blue Bands)
225x5
275x5
315x5
365x3
405x3
455x3
495x1
545x1
585x1
605x0 barely missed but still missed, 10 pounds off of current pr
545x1

Seated Dubell Shoulder Press
80x10
100x8x2

Laying Dumbell Extensions
40x8
60x8
65x8
70x8
75x8x2

1-Arm Dumbell Rows
140x8x3

That's it, good work.

12-26-06

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AM
25 minutes eliptical, 20 minutes recumberant bike

PM
1 hour massage

12-25-06

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AM
30 minutes eliptical, 30 minutes recumberant bike

PM
ME/SQDL

14"cambered bar gm's
65x5
155x5
245x3
335x3
425x3
515x1
605x1
655x1
675x1 maybe a pr, I'll have to check
705x0 just a tad too much!!

Power Squat Machine
495x5
675x5
855x5
1035x5 PR!!

GHR
bwx10x3

Reverse Hypers
4plx10x3

Spud Abs
70x20
90x20x2

Awsome Workout!!

12-24-06

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DE/BP

Speed Bench
225 + monster mini and a mini x 1 rep at wide, neutral, and close grips each
245 + monster mini and a mini x 1 rep at wide, neutral, and close grips each
265 + monster mini and a mini x 1 rep at wide, neutral, and close grips each

4 Board Press(left the mini band on for these)
315 x 3
405 x 3
455 x 3
475 x 3

Standing One Arm Dumbell Shoulder Press
80x8x2
90x7

Grappler Chops
25 x 6
50 x 6
75 x 6
100 x 6

CSR
2 plates x 10
3 plates x 10
4 plates x 8
5 plates x 8

12-23-06

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Extra

Seated Calf Raises
4 sets of 20

Superset
pulldowns 3 sets fo 10
face pulls 3 sets of 10

Bent Over Rows
135x10
225x10
315x8x2

Shruggs
315x10
405x10
495x10

Superset
Reverse pulldowns 3 sets of 10
Reverse Pec Dec 3 sets of 10

Buddy Curls
50 x 1,3,5,7,9,11,13,15,13,11,9,7,5,3,1

1-arm concentration curls
20x10x3

30 minutes eliptical

12-22-06

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AM
30 minutes eliptical, 15 minutes recumberant bike

PM
DE/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Speed Squats w/Safety Squat Bar and Green Bands
335x2x8

Romanian Deadlifts
135x5
225x5
315x5
405x5
455x5
495x5
545x5

GHR
bwx10x3

Reverse Hypers
6plx10x3

Spud Abs
50x20
70x20
90x20

Awsome workout, starting to feel like my old self again!!!

12-21-06

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AM
25 minutes eliptical, 20 minutes recumberant bike

PM

Kettle Bell front swing and press
25's x 10 x 3

Kettle Bell Front Swings
25's x 10 x 3

Kettle Bell Side Raises
25's x 10 x 3

Grappler Rear delts
90 x 12 x 3

Cable upright rows
stack x 12 x 3

15 minutes treadmill, 15 minutes eliptical, 15 minutes recumberant bike

12-20-06

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AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Floor Press(ring finger on rings)
45x5
135x5
185x5
225x3
275x3
315x3
365x3
405x1
455x0 miss groove
455x1 strength is still down a bit from when I was sick, this was 40 pounds under my pr.
405x1
405x1

Incline Dumbell Press
100's x 10
140's x 10
140's x 7

Skull Crushers
105x8
115x8
125x8
135x8x3

1-arm dumbell rows NO STRAPS!!
100's x 8
140's x 6
140's x 8
140's x 10

Not my best but got alot of good work in!!

12-19-06

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AM

25 minutes eliptical, 20 minutes recumberant bike

PM
1 hour massage

12-18-06

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AM
25 minutes eliptical, 20 minutes recuberant bike

PM
ME/SQDL

Safety Squat Bar Box Squats
65x5
155x3
245x3
335x1
425x1
515x1
605x1
655x1
705x0 Just a little too much after being sick.

45^ Hypers w/Safety Squat Bar (these kicked my ass, they sucked hard!!)
65x8
115x6
115x8
135x6

Reverse Hypers
6plx10x3

Spud Abs
50x20
70x20
90x20

GHR
bwx10x3

This was an ok workout, I was just glad that my leg didn't bother me and I made it all the way through. This was also my last day of antibiotics.

12-17-06

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DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Speed Bench
205 + monsters and minis doubled x 1 rep at wide, neutral, and close
225 + monsters and minis doubled x 1 rep at wide, neutral, and close
245 + monsters and minis doubled x 1 rep at wide, neutral, and close

3 Board Pull-Press
315 x 3
405 x 3
455 x 3
495 x 3
You lower the bar to the boards slowly, then pull the bar into the boards with your lats until it stops then reverese and push.

CSR
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10

Dumbell Side Laterals
20's x 12
25's x 12
30's x 12

Grappler Chops
25 x 8
50 x 8
75 x 8

12-16-06

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Extra

Sled Pull
1plx200 feet forwards and backwards
1pl+1quarterx200 feet forwards and backwards
2plx200 feet forwards and backwards
1pl+1quarterx200 feet forwards and backwards
1plx200 feet forwards and backwards

I don't remember all of the weights but I added weight on every set and did 3 sets of everything, reps were in the 10-20 range on everything

leg extensions
standing calf raise
hise shruggs
leg press
walking hex dumbell holds
pulldowns
facepulls
stability ball crunches
v-bar pulldowns
reverse pec dec
leg raises
seated rope rows
rickshaw shruggs
standing curled bar curls
preacher curl machine
concentration curls

30 minutes on treadmill

12-15-06

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DE/SQDL

Speed Squats w/Buffalo Bar and Green Bands
415x2x8

Conventional Romanian Deadlifts
135x5
225x5
315x5
405x5
455x5
475x5

Reverse Hypers
2pl+2quartersx10x3

Spud Abs
50x20
70x20
90x20

12-08-06

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DE/SQDL

Speed Squats w/buffalo bar and green bands
385x2x8

Modified sumo stance deadlifts
225x3
315x3
405x3x2

GHR
bwx10x3

Reverse Hypers
4plx12x3

Spud abs
70x20x3

12-07-06

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ME/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

3 board press, competition grip
45x20
95x10
135x10
185x5
225x5
275x3
315x3
365x1
405x1
added 3 board
455x3
495x1
545x0 missgroove
545x1 5 pounds under current pr.

Grappler Viking Press
Bar + Plate Per Arm x 10 (180 lbs)
Bar + Plate + Qaurter Per Arm x 10 x 2 (230 lbs)
Bar + 2 Plates Per Arm x 10 (270 lbs)

Bent Rows
115 x 6
165 x 6
205 x 6
255 x 6
295 x 6

Tricep Pressdowns
50 x 20
70 x 15
90 x 12
110 x 10

Felt like shit today, I was glad to make it through this workout.

12-05-06

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Extra

AM

25 minutes eliptical, 20 minutes recumberant Bike

PM

Pinch Plate Holds
25's x 10 seconds x3 sets

Hex Dumbell Holds
20'sx30 secondsx3 sets

30 minutes treadmill

12-04-06

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ME/SQDL

Rack Pulls from 1-2 inches below knee
135x3
225x3
315x3
405x1
495x1
585x1
675x1
765x1 PR!!

Zercher squats w/14" cambered bar
155x5
245x5
335x5 (well, I did 3 one set and two right afterwards)
385x5 (did 4 and couldn't hold on anymore, set back up and did another rep)

GHR
bwx10x3

Reverse Hypers
4plx10x3

Spud abs
70x20x3

Awsome workout!!

12-03-06

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DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Speed Floor Press to a 3 Board w/doubled monster mini's
275 x 1 rep at wide, neutral, close
315 x 1 rep at wide, neutral, close
365 x 1 rep at wide, neutral, close

Dumbell Bench with bands wrapped around back
100's + blues x 5 x 3

Dumbell Rows
100's x 10
140'sx10x2

Superset
Overhead band triceps extensions w/green band 3 sets fo 50
Hammer curls 30x20x3


12-02-06

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Extra

Bunch of calves
Bunch of curls
Bunch of lats
Bunch of rear delts

30 minutes on treadmill

12-01-06

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DE/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Speed Squats w/Safety Squat Bar + 80 pounds of chain
475x2x6

Deadlift off of platform
225x2
315x1
405x1
495x1
545x2
565x2
585x2
605x2 I was going to go heavier but I ripped two calouses off of my hand on the second rep

GHR
bwx10x3

Reverse Hypers
6plx10x3

Spud Abs
70x20x3

About this Archive

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

November 2006 is the previous archive.

January 2007 is the next archive.

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