February 2007 Archives

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Reverse Blue Band Bench Press, middle finger on the ring(I supersetted every set of this with 10 reps of supinated pulldowns)
225x10
275x10
315x5
365x5
405x5
455x3
495x3
545x1
585x1
620x1 PR!! Moving the heavy board lockouts to ME day was a VERY smart move!! My pec-delt tie ins feel great and I have pr'd on ME last week and this week!!

3 Board Press
405x3
455x3
495x3
545x3

1-Arm Rows
140x8x3

Superset
Overhead Band Tricep Extensions Greenx50x3
Hammer Curls 25x20x3

Seated Dumbell Cleans
20x12
25x12
30x12

Spud Abs
120x20
120x20 to front and 10 to each side (abd started cramping after this)

Great Workout!!

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
1 hour massage

AM
25 minutes eliptical, 20 minutes recumberant bike

PM

14" Cambered Bar Goodmornings
65x5
155x5
245x3
335x3
425x3
515x1
605x1
655x1
705x1 PR!! This was also done RAW DAWG!! No briefs, belt only!!

Power Squat Machine
495x5
675x5
855x5
1085x5

Allen Core Wheel Stability Holds
bwx30 seconds
100x30 secondsx2

Glute Ham Raises
Purple bandx10x3

DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Speed Bench(1 board)
265 + 80 lbs of chain x 1 rep at wide, neutral, and close
295 + 80 lbs of chain x 1 rep at wide, neutral, and close
325 + 80 lbs of chain x 1 rep at wide, neutral, and close

JM Presses to the Chin w/doubled minibands
135x8
155x8
175x8
185x8
205x8
225x8

1-Arm Standing Side Shoulder Press
60x8
70x8
80x8

Bent Over Rows
135x8
225x8
315x8
405x9 miscounted on that one

Chain Leg Raises
2 chainsx15x3

Superset
Clays Lats ?x12x3
Hammer Curls 20x20x3

Pinch Grip Holds
25x10 secondsx3 sets each hand

Good Workout!!

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
DE/SQDL

Speed Squats w/14" Cambered Bar and Doubled Green Bands
385x2x8 This really kicked my ass!! Tightened up my back like a mofo!!

Romainian Deadlifts
225x5
315x5
405x5
495x5
585x4

Glute Ham Raise
BWx10x3

Reverse Hypers
4plx10x3

Spud Abs
70x20x3

Good Session.

AM
25 minutes eliptical, 20 minutes recumberant bike

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
supinated grip pulldowns 3 sets of 12

Raw Bench Press
45x50
135x25
185x10
225x10
275x5
315x5
365x3
405x3
455x1
500x1 HUGE MILESTONE!!! I've been wanting to do this for years!!! Fucking A, this was awsome!!

4 Board Press
455x3
495x3
545x3

Reverse Grip Pulldowns
90x12x3

Pushdowns
90x20x3

Rotators
20x20x3

Hammer Curls
20x20x3

Side Obliques
100x10x3

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
1 hour massage

ME/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Box Squat
55x10
145x5
235x5
325x3
415x3
added briefs
505x1
595x1x2
685x1
800x1 PR!!
850x0x2 on the first attempt the mono was too high, then it was too low, just a cluster fuck, on the second attempt I got off the box but was just to gassed to finish it. Oh well, I still pr'd.

Glute Ham Raise
bwx10x3

Spud Abs
70x20x3

DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Lately my ME work on Wednesday's has been sucking. I think it's due to me doing heavy board work on Sundays. I'm going back to the rule of keeping DE day light and ME day heavy. I will do my board work after ME work on Wednesdays.

Speed Bench(1 board)
255 + 80 lbs of chain x 1 rep at wide, neutral, and close
285 + 80 lbs of chain x 1 rep at wide, neutral, and close
315 + 80 lbs of chain x 1 rep at wide, neutral, and close

Laying Dumbell Extensions
40x8
45x8
50x8
55x8
60x8x2

Low Cable Rows
110 x 10
160 x 10
210 x 10
250 x 10

Shoulder Rotators
20x10x3

Overhead Extensions
Purplex30x3

Hammer Curls
30x20x3

Pinch Plate Holds
25'sx10 secondsx3 sets each hand

Extra

Superset
Pulldowns 3 sets of 10
Facepulls 3 sets of 10

Bent Over Rows
135x6
225x6
315x6
405x6

Dumbell Shruggs
100x15
105x15x3

Superset
V-Bar Pulldowns 3 sets of 12
Reverse Pecdec 3 sets of 10

Donkey Calf Raises
5 sets of 20

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
DE/SQDL

Speed Squat w/Safety Squat Bar and Blue Bands
425x2x5
515x1
565x1
605x1 PR!!

Deadlift Off of Platform
245x1
335x1
425x1
515x1
605x1
645x1 PR!!

Glute Ham Raise
purple bandx10x3

Spud Abs
90x20x3

BadAss Workout!!!

AM
25 minutes elitpical, 20 minutes recumberant bike

PM
Extra

KB Front Swings
25's x 10 x 3

KB Side Raises
25's x 10 x 3

Superset
Dumbell Alternation Curls 3 sets of 10
Pushdowns 3 sets of 20

Fixed Curled Bar Curls
Drop set 110x10, 90x10, 70x10, 50x10, 30x10

Superset
Machine Curls 3 sets fo 15
Rope Pushdowns 3 sets of 20

Behind Back Forearm Curls
barx20x3

Reverse Forearm Curls
barx20x3

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/BP

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

4 board w/pinkies on the ring
45x20
95x15
135x10
185x10
225x10
275x5
315x5
365x3
405x3
added 4 board
455x1
495x1
545x0x2 missgroove, tried to retake it right away, bad idea
545x1 got it
565x0 miss, no sense in beating a dead horse

Laying Dumbell Extensions
40x6
45x6
50x6
55x6
60x6
70x6x3

1-arm dumbell rows
140's x 8 on each arm x 3 sets

Side Raises
30x10x3

Hammer Curls
20x20x3

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
1 hour massage

AM
25 minutes eliptical, 20 minutes recumberant bike

PM

ME/SQDL

Chain Suspended GM's w/Safety Squat Bar
65x5
155x5
245x5
335x3
425x3
515x1
565x1
615x1 PR!!
630x1 PR!!

High Box Squats
455x3
505x3
555x3
595x3

Superset
Glute Ham Raise bwx10x3
Spud Abs 70x20x3

Spent alot of time helping out the other guys and gals with gear, spotting and calling depth

DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex
wide grip pulldowns 3 sets of 12

Speed 1 Board Press
245 + 80 lbs of chain x 1 rep at wide, neutral, and close
275 + 80 lbs of chain x 1 rep at wide, neutral, and close
295 + 80 lbs of chain x 1 rep at wide, neutral, and close

Board Press(3) Pull-Press
405 x 3
455 x 3
495 x 3
545 x 3
585 x 0 missgroove

Low Pulley Row
120 x 12
160 x 10
210 x 10

Overhead Dumbell Presses
40's x 20
50's x 20
60's x 20

Overhead Triceps Extensions w/Rope and purple band
3 sets fo 30

Spud Abs
70 x 20
120 x 20 x 2 sets

Pinch Plate Holds
25's x 10 seconds x 3 sets each hand

Roll Ups w/inch handle
5 x 2 sets

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
DE/SQDL

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

Deadlifts off of platform
565 for 6 sets of 2 (this was the hardest deadlift workout I have ever done!! The rice is working because I didn't tear a callous!!

ME/BP

warm-up
shoulder stretching
purple band facepullsx100
puprle band pushdownsx100

Floor Press
45x10
135x10
185x5
225x5
275x3
315x3
365x1
405x1
455x1 My pec-delt tie ins are really sore, I didn't want to chance injury so I shut it down here.

Steep Incline Dumbell Presses
80x10
100x10x2

Laying Dumbell Extensions
35x8
40x8
45x8
50x8
55x8
60x8x2

Chest Supported Row
3plx8
4plx8
5plx8x2

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
1 hour massage

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/SQDL

Rack Pulls from hole#3 Sumo stance
135x5
225x3
315x3
405x3
495x3
585x1
675x1 PR!!
735x1 switched to conventional and added straps
765x1 PR!!

Walking Lunges w/Safety Squat Bar
65x8 per leg
115x8 per legx2

GHR
BWx10x3

Spud Abs
70x20x3

Awsome Training Session!!

DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Speed Bench
225 + 120 lbs of chain x 1 rep at w, n, c
245 + 120 lbs of chain x 1 rep at w, n, c
255 + 120 lbs of chain x 1 rep at w, n, c

4 Board Press
405x3
455x3
495x3
545x3

Seated Dumbell Shoulder Press
80x10
100x10x2

Chest Supported Rows
2plx20x3

Extra

Superset
Pulldowns 3 sets of 10
Facepulls 3 sets of 10

Bent Over Rows
225x6
315x6
405x6

Reverse Grip Pulldowns
3 sets of 12

Reverse Pec Dec
3 sets of 10

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

Behind the Back Forearm Curls
45x20x3

Reverse Forearm Curls
45x20x3

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
DE/SQDL

Speed Squat w/Safety Squat Bar and Blue Bands
325x2x8

45^ Hypers
bwx10
Purple band x10x3

Shruggs
315x10
405x10
495x10

GHR
bwx10x3

Spud Abs
50x20
120x20x2

AM
25 minutes eliptical, 20 minutes recumberant bike