May 2007 Archives

ME/BP

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

3 Board Press w/pinkies on the ring
95x10
135x10
185x5
225x5
275x5
315x5
365x3
405x3
455x1
add 3 board
495x3
525x1
545x1 This was easy but I shut it down here. No since in risking injury this close to the contest!!

Close Grip Bench Press w/2 board
275x6
315x6
335x6
365x6
385x6
425x6

V-Bar Pulldowns
?x12x3

Hammer Curls
30x20x3

Clay's Lats
?x12x3

Miniband pullaparts
Monster Minix12x3

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
1 hour massage

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/SQDL (heavy assistance day)

Warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Romanian Deadlifts
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
625 x 3

Power Squat
8 plates x 3
12 plates x 3
16 plates x 3
18 plates x 3

GHR
3 sets x 10 reps

Reverse Hyper
4 plates x 10 reps
6 plates x 10 reps
8 plates x 10 reps

Spud Abs
70x20
120x15x2

DE/BP

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

Bench Press(speed, all sets with 80 lbs of chain)
225 x 1 rep each at wide, neutral, and close
255 x 1 rep each at wide neutral, and close
275 x 1 rep each at wide, neutral, and close
315 x 1 rep at competition
365 x 1 rep at competition
405 x 1 rep at competition

4 Board Press/competition grip
455 x 3
495 x 3
545 x 3
585 x 3 Maybe a pr!!

Low Cable Row
Weights ? x 3 sets x 8 reps

Side Lateral Raise
25's x 12 x 3 sets

Superset
Overhead band extensions greenx50x3
Hammer Curls 30x20x3

Big handle holds
purple band x 30 seconds x 3 sets

DE/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

CIRCA MAX
Squat w/squat bar and blue, green, purple bands
145x2
added Predator Briefs
235x2
325x2
added Leviathan squat suit straps down
415x2
465x1
505x1
555x1
595x1 Came up with this like it was a freaking speed set!!

Deadlift up to opener(Fusion Deadlift Suit)
225x1
315x1
405x1
495x1
585x1
660x1 Fucking complete smoke show!!

Glute Ham Raises
bwx10x3

Spud Abs
?x20x3

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
135x20
225x10
275x5
315x5
365x3
405x3
455x3
495x1
545x1
585x1
605x1
625x1 PR!!
635x1 PR!! I haven't pr'd on this exersice in the last 3 times we've done it, so this was HUGE!!

Close Grip Bench Press w/2 board
225x8
275x8
315x8
365x8
405x8

1-Arm Dumbell Rows
140x8x3

Bent Over Rear Laterals
30x10
40x10
50x10

Hammer Curls
30x20x3

Extra

AM
1 hour massage

PM

Alternation Curls
20x10
30x10
drop set 40x10, 30x10, 20x10

Machine Curls
30x15
40x15
50x15

Concentration Curls
20x12x3

Hex dumbell holds
20'sx25 secondsx4sets

Big Handle Holds w/doubled purple bands
3 sets of 30 seconds

30 minutes treadmill

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/SQDL(assistance day because circa-max starts this Friday)

Superset
wide grip pulldowns 3 sets of 10
clay's lats 3 sets of 10

Glute Ham Raises
3 sets of 10

Reverse Hypers
4plx12
6plx12
8plx12

Fat Bar Pulldowns
3 sets of 10

Allen Core Wheel Stability Holds
45x30 seconds
100x30 secondsx2

DE/BP

warm-up
shoulder strecthing
purple band facepullsx100
purple band pushdownsx100

Speed Bench on floor w/3 board and doubled purple bands
365 x 1 rep at wide, neutral, close
395 x 1 rep at wide, neutral, close
415 x 1 rep at wide, neutral, close

3 board press (competition grip)
405x3
455x3
495x3
545x3
585x1

Seated Dumbell Shoulder Press
90x10
100x10x2

Chest Supported Row
3plx10
4plx8
5plx8

Superset
Overhead band extensions greenx50x3
hammer curls 30x20x3

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
DE/SQDL (still conservative week for BDR)
warm-up
shoulder stretching
purple band pushdownsx100
purple band facepullsx100

Speed Squat w/Buffalo Bar and light briefs
145 x 5
235 x 3
325 x 2
415 x 2
505 x 2
595 x 2
645 x 2
685 x 1
735 x 1

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

Glute Ham Raises
bwx10x4

Reverse Hypers
4plx10
6plx10
8plx10

Spud Abs
90x20x3

AM
25 minutes eliptical, 20 minutes recumberant bike

ME/BP

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

Bench Press
45x100
95x20
135x15
185x10
225x5
275x5
315x5
365x3
405x1
put on Rage-X Double Ply size 54, added 4 board
455x1
added 3 board
545x1
added 2 board
585x1
added 1 board
635x1
no board
675x1 no touch but exploded back up to lockout!!
705x1 FUCK YES!!!! Brought it down, touched and exploded to lockout, smooooth baby!! Huge MotherFucking PR!!!

3 Board Press w/Shirt still on
585x3
635x3
675x3

Hammer Curls
30x20x6

Awsome Fucking Night!!

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
1 hour massage

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/SQDL (conservative week for BDR)

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

14" Cambered Bar Chain Suspended Goodmornings (close stance)
155 x 5
205 x 5
245 x 3
295 x 3
335 x 3
385 x 3
425 x 3
475 x 3
515 x 3

Power Squat Machine (close stance)
8 plates x 3
10 plates x 3
12 plates x 3
14 plates x 3
16 plates x 3

GHR
3 sets x 10 reps

Reverse Hyper
6 plates x 10
8 plates x 10 x 2 sets

Lat Pulldowns w/supinated grip fat bar
3 sets x 10 reps, varying weights

Spud Abs
?x20x3 sets

DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Speed Floor Press w/doubled purple bands and 3 board
335 x 1 rep at wide, neutral, close
385 x 1 rep at wide, neutral, close
425 x 1 rep at wide, neutral, close

Flat Dumbell Press
100x15x2

1-arm standing dumbell side press
60x6
80x6
100x6

Chest Supported Row
3plx8
4plx8
5plx8

Superset
Overhead tricep extensions green bandx50x3
Hammer curls 30x20x3

Superset
Clays lats ?x12x3
Dumbell Shruggs 100x10x3

DE/SQDL

Speed Squat (all sets done w/Buffalo Bar and 1 blue band per side)
465 x 2 reps x 4 sets
505 x 2
555 x 1
595 x 1
All of these were fats and explosive as hell!!

Conventional Deads on a 2 inch platform w/ doubled minibands
245 x 2
335 x 2
425 x 2
475 x 2

GHR
3 sets x 10 reps

Allen Core Wheel
45 x 30 second hold
100 x 30 second hold x 2 sets

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 press w/pinkies on the ring
45x50
135x10
185x10
225x5
275x5
315x3
365x3
405x1
add 4 board
455x3
495x3
545x1
565x1 ties my current pr
585x0x2 God Dammitt!!

Laying Dumbell Tricep Extensions
40x6
50x6
60x6
65x6
70x6
75x6
80x6

Bent Over Rows
135x8
225x8
315x8
365x8

Bent over rear laterals
40x10
45x10
50x10

Hammer Curls
25x20x3

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/SQDL

Rack Pulls from Pin #2
225x3
315x3
405x3
495x1
585x1
675x1
725x1 30 pound PR!!

Power Squat Machine
10plx3
12plx3
14plx3
16plx3

Glute Hame Raise
bwx10x3

Spud Abs
90x20x3

DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Speed Floor Press w/3 board and doubled purple bands
365x1 rep at wide, neutral, close
385x1 rep at wide, neutral, close
405x1 rep at wide, neutral, close
455x1 rep at wide
495x1 rep at wide PR!!

2 Board Press(competition Grip)
365x3
405x3
455x3
495x3
520x2 PR!! Spotter helped a little on the third rep

1-arm standing dumbell shoulder press
70x8
80x8
90x8

Chest supported row
3plx10
4plx10
5plx10

Superset
Overhead band extensions greenx50x3
Hammer curls 25x20x3

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
DE/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Speed Squats (each set done w/Buffalo bar and 1 blue band per side)
465 for 7 sets of 2

Reverse Blue Band Dealdift
405x1
495x1
585x1
675x1
775x1 PR!! Could have ben a little cleaner at the top
775x1 PR!! Nailed it!!

Glute Hame Raise
bwx10x3

Spud Abs
1 set of 20, on the second set my entire lower abs cramped up on me for at least a minute, man that hurts!! I was done!!

AM
30 minutes eliptical, 15 minuts recumberant bike

PM
Chiropractor, heat, ice, ate steak and salmon

Bodyweight: 246

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/BP

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

Floor Press (pinkies on the ring)
45x10
95x10
135x5
185x5
225x3
275x3
315x3
365x3
405x1
455x1
475x1 moved to ring finger on line
485x1 moved to middle finger on line
500x0 My pr of 495 was with competition grip so I think the 475 and 485 are pr's for a closer grip. It's amazing how much one finger makes a difference on bench exercises.

Lying Dumbell Extensions
40x8
45x8
50x8
55x8
60x8
65x8 The electricity went out at this point and we did the rest of the workout in the dark!!
70x8

1-arm Dumbell Rows
140's for 3 sets of 8

Bent Over Rear Laterals
3 sets fo 10, don't know the weight

Hammer Curls
25's for 3 sets of 20