Bench Press
45 x 10
135 x 10
185 x 10
225 x 10
275 x 10
315 x 10
Drop Set 315x14, 225x8, 135x6 (This kicked my ass)
405 x 2
Smith Machine Incline
135 x 10
185 x 10
225 x 10
275 x 10
Pec Dec
3 sets of 15
Giant Set
Front plate raises 3 sets of 10
side raises 3 sets of 10
reverse pec dec 3 sets of 10
Rope pushdowns
3 sets of 15
Standing Calf Raises
3 sets of 20
Superset
wide grip pulldowns 3 sets of 10
facepulls 3 sets of 10
Deadlifts
135 x 5
225 x 5
315 x 5
405 x 5
495 x 5
Low cable rows 3 sets of 10
Straight Bar Curls
45 x 12
65 x 10
85 x 8
95 x 6
Cable preacher curls 3 sets of 15
1 arm incline dumbell curls 3 sets of 10
Donkey Calf Raises
Stack for 4 sets of 20
Completed entire workout in 1 hour
Max Effort Squat/Deadlift
I tried a new warm-up for squats tonight and made bigger jumps. It will take a few times to get used to but I did feel more fresh on my top sets.
Squats
55 x 5
add briefs
255 x 2
add suit
455 x 2
655 x 2
785 x 1 Nice clean break and set-up
785 x 1 Form was dialed in on this one!!
Reverse Band Squats (4 blue bands)
915 x 1 Broke this from the mono and set it up easy!!
Glute Ham Raise
Bodyweigt for 3 sets of 10
Dynamic Effort Bench Press
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
Floor Press with 3 board and tripled purple bands
225 x 1 rep at wide, neutral, close
245 x 1 rep at wide, neutral, close
275 x 1 rep at wide, neutral, close
Close Grip Incline Press
135 x 6
185 x 6
225 x 6
275 x 6
315 x 6
335 x 6
Chest Supported Row
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10
Superset
Overhead Band Extensions Blue for 3 sets of 50
Hammer Curls 30's for 3 sets of 20
Superset
wide grip pulldowns for 3 sets of 10
facepulls for 3 sets of 10
2 arm dumbell rows
60's x 10
80's x 10
100's x 10
Superset
V-Bar pulldowns for 3 sets of 12
Reverse Pec Dec for 3 sets of 12
Straight Bar Curls
45 x 12
65 x 10
85 x 8
95 x 6
1-arm alternation curls
20's x 10
30's x 10
40's x 10
Preacher Curl Machine 3 sets of 15
Reverse Wrist Curls
bar for 3 sets of 20
Behind the back wrist curls
95 for 3 sets of 12
Dynamic Effort Squat/Deadlift
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
side leg kicks 3 sets of 10 on each leg
Speed Squats w/Buffalo Bar and 160 pounds of chain
345 for 6 sets of 2
Deadlifts off of 6 inch blocks
225 x 2
315 x 2
405 x 2
495 x 2
585 for 5 sets of 2
Glute Ham Raises
bodyweight for 3 sets of 10
Spud Abs
90 for 3 sets of 20
Awsome workout, feeling fast and strong!!
Well, I'm sick as hell, I feel like crap, I can't breathe, my whole body is achy and I've gained 20 pounds from the cortizone pack. I weighed 260 this morning!! But, I had a job to do. I had to squat 715 today. My gear almost didn't fit because of the weight gain. It took me an hour to get my briefs and suit on!! Here's how it went.
Squat
55 x 3
145 x 3
234 x 3
add briefs
325 x 1
415 x 1
add suit
505 x 1
595 x 1
715 x 1 Solid as a rock, total domination!! Perfect and flawless form and execution.
Drank Gatoraid and went home. Going back to the doctor today.
Dynamic Effort Bench
Speed Bench w/Doubled Monster Mini's
185 x 1 rep at wide, neutral, close
205 x 1 rep at wide, neutral, close
225 x 1 rep at wide, neutral, close
Close Grip Incline Press
135 x 8
185 x 8
225 x 8
275 x 8
315 x 8
Chest Supported Rows
2 plates + 1 quarter x 10
3 plates x 10
4 plates x 10
4 plates + 1 quarter x 10
Superset
Overhead Band Extensions Green for 3 sets of 50
Hammer Curls 30's for 3 sets of 29
Shoulder Horn and Stretching
Superset
Wide Grip Pulldowns 3 sets of 10
Facepulls 3 sets of 10
Bent Over Dumbell Rows
60's x 10
80's x 10
100's x 10
Reverse Grip Pulldowns
3 sets of 10
Allen Core Wheel
3 passes of 40 feet
Calf Raises on Leg press
3 sets of 30
AM
30 minutes treadmill, 20 minutes eliptical
PM
Dynamic Effort Squat/Deadlift
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
side leg kicks 3 sets of 10 on each leg
Speed Squats w/Buffalo bar and 160 pounds of chain
325 for 8 sets of 2 (freaking lightning speed!!)
Reverse Hypers
4 plates for 3 sets of 12
Glute Ham Raises
bw for 3 sets of 10
Spud Abs
70 for 3 sets of 20
Seated Calf Raise Machine 5 sets of 20
Seated Shoulder Press Machine 3 sets of 10
Giant Set
Front Raises 3 sets of 10
Side Raises 3 sets of 10
Reverse Pec Dec 3 sets of 10
AM
30 minutes treadmill, 20 minutes eliptical
PM
Max Effort Bench Press
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex
3 Board Press
45 x 20
135 x 10
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 1
add 3 board
455 x 1
495 x 1
525 x 1
add Rage-X
545 x 3
585 x 3
635 x 3
685 x 3 PR!! Freaking EZ as well!!
Superset
Pushdowns 3 sets of 20
Reverse Curls 3 sets of 20
Shoulder Horn and stretching
YEAH BABY!! I'm back in the game!!!
AM
30 minutes treadmill, 20 minutes eliptical.
Max Effort Squat/Deadlift
70% Squat Day
55 x 5
145 x 5
235 x 3
add briefs
325 x 3
415 x 2
505 x 1
add suit
615 x 1
665 x 1 better set-up
665 x 1 PERFECT set-up!! Flawless lift!! Things are getting better!!
Deadlift off of High Blocks
225 x 3
315 x 3
405 x 3
495 for 5 sets of 2
Glute Ham RAises
bodyweight for 3 sets of 10
Shruggs on CSR
2plates for 3 sets of 15
Side dumbell bends
100's for 3 sets of 10
Dynamic Effort Bench
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex
Speed Bench w/doubled Monster Mini-Bands
185 for 9 sets of 1
Bent Over Rear Laterals
25's for 3 sets of 12
Superset
Chest Supported Row 2plates for 3 sets of 10
Shruggs on CSR 2plates for 3 sets of 10
Shoulder Horn and Stretching
Superset
Overhead Band Extensions Green for 3 sets of 50
Hammer Curls 25's for 3 sets of 20
Dynamic Effort Squat
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
side leg kicks 3 sets of 10 on each leg
Speed Squats w/14" Cambered Bar and 160 pounds of chain
245 for 8 sets of 2
Glute Ham Raises
bw for 3 sets of 10
45^ Hypers
bw for 2 sets of 20
Shruggs on Chest Supported Row
1plate for 3 sets of 15
Spud Abs
90 for 3 sets of 20
AM
30 minutes treadmill, 20 minutes recumberant bike
PM
Max Effort Bench Press(sort of)
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex
Reverse Blue Band Bench Press
225 x 5
275 x 5
315 x 5
365 x 5
405 x 3
455 x 3
495 x 1
545 x 1
585 x 0 my pr on this is 635, so this shows you how overtrained I am.
V-bar pulldowns
bent over rear laterals
shruggs on chest supported row
shoulder horn and stretching
hammer curls
I will now deload for the next 10 days.
AM
30 minutes treadmill, 20 minutes recumberant bike
PM
Accessory Work
Reverse Hypers
Rear delts on grappler
2-arm bent over dumbell rows
Wide grip pulldowns
Allen Core Wheel
Hammer Curls
Max Effort Squat/Deadlift
warm-up
shoulder stretching
purple band pushdownsx100
purple band facepullsx100
side leg kicks 3 sets of 10 on each leg
Squat
55 x 10
145 x 5
255 x 3
345 x 3
added Predator briefs
455 x 1
535 x 1
added Leviathan
625 x 1
725 x 1
775 x 1
added knee wraps
820 x 0 couldn't stabalize at the top
820 x 1 got my feet under my hips and had much better stability and dominated this weight up.
Double Blue Reverse Band Squat
875 x 1 set up was even better for this one
For some reason, I'm not getting my feet far enough up under the mono, I need to work on my position and core and I'll be bcak to my old self. Things are progressing since the injury, just not as quickly as I would like.
That's all I had time for, will hit my assistance work at Strouds tomorrow. Overall, I am dissapointed in my performance.
Dynamic Effort Bench
warm-up
shoulder stretching
purple band facepullsx100
puprle band pushdownsx100
Speed Bench w/80 pounds of chain
275 x 1 rep at wide, neutral, close
295 x 1 rep at wide, neutral, close
315 x 1 rep at wide, neutral, close
1-arm dumbell rows
100's for 8
140's for 2 sets of 8
1-arm standing shoulder dumbell press
55 x 8
65 x 8
70 x 8
Superset
Overhead Band Extensions Green for 3 sets of 50
Hammer Curls 30's for 3 sets fo 20
Shoulder Horn and stretching
Shruggs on Chest Supported Row
2 plates for 3 sets of 15
Fingertip Pullups
bodyweight for 3 sets of 5
