April 2007 Archives

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

14" Cambered Bar Good Mornings, no gear, walked out of power rack
bar x 5
155 x 5
205 x 5
245 x 5
335 x 3
425 x 3
515 x 3
605 x 1
655 x 1
695 x 1
725 x 1 PR!!
745 x 1 PR!! Fuckinh awsome goodmornings!!

4 sets over 90%

GHR
bw x 3 sets x 10 reps

Reverse Hyper
3 sets x 12 reps with 6 plates

lat Pulldowns
3 sets, I forget the weights

Allen Core Wheel
plate x 30sec
2 plates x 30 sec.
3 plates x 30 sec.

DE/BP

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

Speed Bench to a 2 board, all sets with 80 lbs of chain
295 x 1 rep at wide, neutral, and close
315 x 1 rep at wide, neutral, and close
335 x 1 rep at wide, neutral, and close
(I supersetted each set of bench with a set of 10 on wide grip pulldowns)

4 Board Press w/competition grip
405 x 3
455 x 3
495 x 3
545 x 3
585 x 3 PR!!

Grappler Overhead Presses
1 plate each x 8
1.5 plate each x 8
2 plates x 8
2.5 plates+10 x 8

V-Bar Pulldowns
3 sets of 10

Superset
Overhead Band extensions with green 3 sets of 50
Hammer Curls 25's for 3 sets of 20

DE/SQDL

Speed Squat w/2 blues and 1 green band per side
145x1
added Predator Briefs
235x1
345x1
added Leviathan Squat Suit, straps down
435x1
505x1 PR!!
555x1 PR!! I smoked this also, had some left in me!!

Reverse Blue Band Deadlifts
225x1
315x1
405x2
495x2
585x2
675x2
765x2 PR!! This was my previous pr for a single!!

Side Obliques
100x10
140x10x2

Glute Ham Raises
bwx10x3

Fucking Awsome Workout!!

ME/BP

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

3 Board Press(pinkies on the ring)
45x50
135x20
185x15
225x10
275x5
315x5
365x3
405x3
455x1
add 3 board
495x1
525x1 This was a grinder, 20 pounds under pr WTF?

Laying Dumbell Extensions
40x10
45x10
50x10
55x10
60x10
70x10
80x10

Chest Supported Row
2plx10
3plx10
4plx10
5plx10
6plx10

Benct Over Rear Laterals
30x10
40x10
50x10

Whatever

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/SQDL Heavy assistatnce day

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Power Squat Machine
2 plates x 8
4 plates x 3
6 plates x 3
8 plates x 3
10 plates x 3
12 plates x 3
14 plates x 3

Glute Ham Raise
3 sets x 10 reps

Reverse Hyper
4 plates x 12 reps x 1 sets
6 plates x 12 reps x 2 sets

Spud ABS
weight ? x 3 sets x 20 reps

DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex
pinch grip holds 25'sx10 secondsx3 sets on each hand

Speed Bench to a 2 board, all sets with 80 lbs of chain
285 x 1 rep at wide, neutral, and close
305 x 1 rep at wide, neutral, and close
325 x 1 rep at wide, neutral, and close

3 Board Press w/competition grip
405 x 3
455 x 3
495 x 3
545 x 3

Grappler Overhead Presses
1 plate each x 10
1.5 plate each x 10
2 plates x 10
2.5 plates x 10

1-Arm Dumbell Row
140's x 3 sets x 8 reps

Superset
Overhead Band extensions with green 3 sets of 50
Hammer Curls 25's for 3 sets of 20

Extra

Superset
Pulldowns 3 sets of 10 100, 150, 200
Facepulls 3 sets of 10 50, 80, 100

Bent Over Rows
135x6
225x6
315x6
405x6

Rickshaw Shruggs
2plx10
4plx10
6plx10
drop set 8plx10, 6plx10, 4plx10, 2plx10

DE/SQDL

This is a program that my buddy Ferg got from Loui written for me. Ferg and Gary added a 4x4 and a 1x4 to the outside of the monolift. Fucking CRAZY band tension!!

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx00

Box Squat (all sets were done with 2 blues and 1 green per side. In band tension that's about 580 at the top and over 470 at the bottom)
145x1
235x1
add Predator Briefs
325x1
add Leviathen Squat suit, straps down
415x1
465x1 PR!! This was difficult to take down but I exploded up very quickly, I left a little in the tank for next wee, should go 505 next week

Romanian Conventional Deadlifts
225x3
315x3
405x3
495x3
585x3
645x3 PR!!

Dumbell Side Bends
100x8
140x8x2

Glute Ham Raises
bwx10x3

One HELL of a workout!! Greg looked strong as hell tonight also, he's on pace to hit his 1000 pound squat at seniors!!

AM
25 minutes eliptical, 20 minutes recumberant bike

went to bed at 7:30pm today!!

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/BP

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

Shirted Bench Press (New, double ply, grd-stiched Rage-X size 54)
45x20
135x15
185x5
225x5
275x3
315x3
365x1
405x1
add Rage-X and 4 board
455x1
add 3 board
495x1
add 2 board
545x1
585x1
add 1 board
645x1
no board
675x0 1 1/2 boards from touching, blew back up
675x0 1 board from touching, blew back up
675x0 was in the hole to long, it touched but I couldn't hear the press command
675x1 HELL YES!! PR!! Touched and exploded to lock out, all weights locked out very fast!!

JM Press to Chin
135x6
185x6
225x6
245x6
275x6
295x6
315x6

Seated Shoulder Rows
25x10x3

One of the best workouts of my life. I'm learning how to touch in the shirt better. I'm locking out heavy weights really fast. I'm also maturing as a lifter, I'm learning to have a more controlled aggression and to focus more on the task at hand.

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
Telegraph grip work

14" Cambered Bar Good Mornings
bar x 5
155 x 5
245 x 5
335 x 3
385 x 3
425 x 3
475 x 3
515 x 3
565 x 3 PR for triples

Power Squat Machine
10 plates x 5
12 plates x 5
14 plates x 5
16 plates x 5
18 plates x 5

Reverse Hyper
4 plates x 12
6 plates x 12 x 2

GHR
3 sets x 10 reps

Chain Leg Raises
2 chainsx20x3

DE/BP

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

Speed Bench (all sets done off a 2 board w/40 pounds of chain per side)
275x1 rep at wide, medium, close
305x1 rep at wide, medium, close
335x1 rep at wide, medium, close

Flat Fly's
40x10x2

Pullovers
40x15
50x15

V-Bar Pulldowns
140x10
160x10
180x10

Seated Low Cable Rows
200x10
stackx10
stack+45 pound platex10

Bent Over Rear Laterals
40x10
50x10x2

Superset
Hammer curls 30x20x3
Rope Pushdowns 70x20x3

DE/SQDL

Speed Squats w/Buffalo Bar and 1 Blue Band Per SIde(loose briefs)
145x2
235x2
325x2
415x1
505x1
595x1
645x1

Conventional Romanian Deadlifts(RAW)
225x5
315x5
405x5
495x5
585x5 PR!!
605x5 PR!!

Glute/Ham Raises
bwx 3sets of 10

This workout whopped my ass!!

AM
25 minutes eliptical, 20 minutes recumberant bike

PM

ME/BP

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

Reverse Blue Band Press(ring finger on line)
225x10
275x10
315x5
365x5
405x3
455x3
495x1
545x1
585x1
605x1 This was a grinder, good max effort work!!

JM Press to the Chin
135x8
185x8
225x8
245x8
275x8

1-Arm Dumbel Rows
100x8
140x 3 sets of 8

Bent Over Rear Laterals
40x 3 sets of 10

Plate Pinch Holds
25'sx 3 sets of failure on each hand

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
1 hour massage

ME/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Rack Pull on pin#3, right below the knee for me(no gear) double overhand grip, sumo
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
585 x 1
add straps
675 x 1
725 x 1 Sumo 50 pound PR!!
swithced to conventional
785 x 0 not today!! I swear my training partners welded this down when I wasn't looking!!

Power Squat (no briefs)
8 plates x 8
10 plates x 8
12 plates x 8
14 plates x 8

Glute Ham Raise
3 sets x 10 reps

Reverse Hypers
3 sets x 10 reps x 6 plates

Dumbell Side Bends
100 x 10 reps x 3 sets on each side

DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Speed Bench (all sets done w/doubled monster minibands)
285x1 rep at wide, medium, close
300x1 rep at wide, medium, close
315x1 rep at wide, medium, close

3 Board Press (competition grip)
405x3
455x3
495x3
545x2

Chest Supported Row
2platesx10
3platesx8
4platesx8
5platesx8

Pulldown Abs
50x20
100x 2 sets of 20

Seated Shoulder Dumbell Press
70x10
80x10
100x20

Extra

AM
25 minutes eliptical, 20 minutes recumberant bike

PM

Superset
Pulldowns 3 sets of 10 120, 160, 200
Facepulls 3 sets of 10 60, 80, 100

Seated Cable Rows
200x10
250x10
250 + 45 pound platex10

Chuck Lats
50x15
60x15
70x15

Reverse Pec Dec
100 for 3 sets of 10

Donkey Calf Raises
Stack for sets of 20

1-arm Alternation Curls
20x10
30x10
40x10

Standing Curled Bar Curls
60x12
70x12
80x12

1-arm Cable Curls
30 for 3 sets of 15

DE/SQDL

2nd week of Circa-Max

Warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Speed Squats w/Buffalo Bar and 1 Blue Band Per Side(loose training briefs)
405 for 5 sets of 2 reps
455x2
495x2
545x2

Deadlift Off Of Platform (Platform is 2" thick)
135x1
225x1
315x1
405x1
495x1
585x1
675 for sets of 0, I was within 1" from locking it out both times. Both times it flew off of the floor. It'a technique problem not a strenth problem. I'm getting the bar too far in front of me and using my back too much.
675x1 30 pound PR!! I was not going to leave the gym until I pulled this!!

Shruggs
315x10
405x10
495x10
Drop Set 585x8, 495x8, 405x8, 315x8, 225x8, 135x10

Allen Core Wheel Stability Holds
100 poundsx 30 seconds x 3 sets

Glute Ham Raises
Bodyweight for 3 sets of 10 reps

AM
25 minutes eliptical, 20 minutes recumberant bike

ME/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

3 Board Press w/Pinkies on the Ring
barx50
135x20
185x15
225x10
275x5
315x3
365x1
405x1
add 3 board
455x1
495x3
525x1
545x0 missgrooved
545x1 20 pound PR!!

Tricep Death
275+doubled minibands x5
1 boardx5
2 boardx5
3 boardx5
4 boardx5
5 boardx5
4 boardx4
4 boardx5
3 boardx4
take off bands
3 boardx5
2 boardx3 DONE!!! Triceps were blown at this point!!

1-Arm Dumbell Rows
140x8x3 (no straps)

Bent Over Rear Laterals
40x10x3

Hammer Curls
25x20x3

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
1 hour massage

AM
30 minutes eliptical, 15 minutes recumberant bike

PM
ME/SQDL

Chain Suspended Safety Squat Bar Goodmornings
65x5
155x3
245x3
335x1
425x1
515x1
605x1
655x1 PR!!
665x1 PR!!

Power Squat Machine
585x5
765x5
945x5
1125x5

Glute Ham Raises
bwx10x3

Reverse Hypers
4plx12
6plx12x2

Chain Leg Raises
2 chainsx15x3

DE/BP

Speed Bench w.doubled monster minibands
265x1 rep at wide, medium, close
275x1 rep at wide, medium, close
285x1 rep at wide, medium, close

2 Board Press(competition Grip)
405x3
455x3
495x3
505x2 just out of gas for a third rep on this one

Cable Upright Rows
120x12
160x12
Stackx12

Low Cable Rows
200x10
Stackx10
Stack + 45 pound platex10

Reverse Pec Dec
120x12
150x12
Stackx12

Hammer Curls
25x20x3