April 2008 Archives

04-27-08

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Squat
start out with briefs
145 x 3
235 x 2
325 x 2
415 x 1
add leviathan
505 x 1
635 x 1 straps up
755 x 1 full gear, easy as pie, this will be my opener next weekend
850 x 1 10 second breakout hold

That's it, I'm done until the contest next Sunday. My opener was a complete joke!!

04-26-08

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Dumbell Press off of stability ball
40's for 2 sets of 20
60's for 3 sets of 20

Pec Dec
3 sets of 15

Machine Incline
3 sets of 20

Reverse Pec Dec
3 sets of 15

Behind the neck pulldowns
3 sets of 12

Superset
Dips 3 sets of 20
Cable Curls 3 sets of 20

Dumbell Pullovers
40 for 3 sets of 12

04-20-08

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04-20-08

Squats off of foam pads w/ blue, green and purple bands (around 400 pounds of tension)
add briefs
145 x 2
235 x 2
325 x 1 (add leviathan straps down)
415 x 1 (straps up)
505 x 1 PR!!(add knee wraps) This was smoke weight, I left alot in the tank!!

Deadlift
245 x 1
335 x 1
425 x 1
515 x 1
565 x 1 (all easy and smooth)

Reverse Hypers
4 plates for 2 sets of 12

Band Leg Curls
green for 2 sets of 15

Allen Core Wheel
2 trips of 60 feet

bodyweight 217

04-19-08

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AM
1 hour eliptical

PM

Dumbell Press off of stability ball
40's x 15
60's x 12
85's x 10
100's x 8
120's x 6

Pec Dec
3 sets of 15

Machine Incline
3 sets of 20

Cable Rear Delts
3 sets of 15

Behind the neck pulldowns
3 sets of 12

Superset
Pushdowns 3 sets of 20
Cable Curls 3 sets of 20

Dumbell Pullovers
60 for 3 sets of 12

bodyweight 217

04-15-08

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04-14-08
1 hour eliptical

04-15-08

AM
1 hour eliptical

PM
rotator cuff complex

Floor Press
45 x 10
95 x 10
135 x 10
185 x 5
225 x 5
275 x 3
315 x 3
365 x 1
395 x 1
415 x 1 PR!!
425 x 1 PR!! (left some in the tank as well!!)

Shirted Bench Press
405 3 board x 3
455 2 board x 3
495 1 board x 1
545 x 0 almost touch
545 x 1 touched!! ez rep!!
585 x 1 touched!! ez rep!!

3 board
495 x 2
545 x 2
585 x 2

1-arm cable lat pulls
3 sets of 12

cable upright rows
3 sets of 12

Superset
v-bar pushdowns 3 sets of 20
cable curls 3 sets of 20

Awesome workout!! Bench setup and everything is spot on!!

04-13-08

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Mini Circa Max Cycle

Squats off of foam pads w/choked blue, green and purple bands(around 400 pounds of tension)
145 x 2 w/briefs
235 x 2
325 x 2 w/leviathan straps down
415 x 1
465 x 1 straps up (this is so cool, I'm getting strong again!!)

Deadlift w/max dl suit
245 x 3
335 x 1
425 x 1
515 x 1
585 x 1 (deadlift is starting to come around now)

Allen Core Wheel
2 trips of 60 feet
2 trips of 60 feet with 20 pound dumbells in hands

04-12-08

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Speed Bench

rotator cuff complex

Speed Bench w/double monster mini bands
245 x 2 reps at wide, neutral, close
265 x 2 reps at wide, neutral, close
285 x 2 reps at wide, neutral, close
315 x 1 rep at neutral
335 x 1 rep at close

Cable Crossovers with chest on incline bench
3 sets of 15

High Incline Smith Machine
135 x 10
185 x 10
225 x 10

1-arm reverse pec dec
3 sets of 15 on each arm

Low Cable Rope Pulls
3 sets, reps of 12, 10, 8

Superset
Overhead rope extensions 3 sets of 20
Rope hammer curls 3 sets of 20

Pullovers
80 for 3 sets of 12

04-08-08

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AM
45 minutes eliptical (woke up late)

PM

shoulder stretching
rotator cuff complex
purple band facepulls x 100
purple band pushdowns x 100

Bench Press(pinkie on the ring)
45 x 20
95 x 15
135 x 15
185 x 10
225 x 5
275 x 5
315 x 3
365 x 1
405 x 1
425 x 1
455 x 0 just a bit to heavy

New Rage-x size 51(fit perfectly)
4 board 405 x 3
3 board 455 x 3
3 board 495 x 2
2 board 545 x 2
no board 585 x 0 about an inch from touching
no board 605 x 0 about 1/2 inch from touching
no board 585 x 0 about 1/4 inch from touching

Pendlay Rows
135 x 10
225 x 8
315 x 6

Superset
Overhead Press 95 for 3 sets of 10
Side raises 30 for 3 sets of 10

Hammer Curls
30's for 3 sets of 20

This was a very successfull workout despite not being able to touch. I broke in my new shirt, made huge progress in my bench setup(thanx Jason Coker), handled some heavy weight and it didn't feel heavy at all. I will touch 585 next week!!

04-06-08

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AM
1 hour eliptical

PM

deload day

Safety Squat Bar Goodmornings off of the Pins
65 x 3
155 x 3
245 x 3
335 x 3
425 x 3

Conventional Deadlift
245 x 3
335 x 1
445 x 1
495 x 3
535 x 1 (went up like an empty bar!!)

Reverse Hypers
4 plates x 10
6 plates x 10
8 plates x 10

Superset
Pulldown abs 60x20, 70x20, 80x20
Hyperextensions bwx15 for 3 sets

04-05-08

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AM
1 hour eliptical

PM

shoulder stretching
rotator cuff complex

Grip work
Fat dumbell handells w/double looped purple bands
3 sets of 30 seconds

Speed Bench w/double monster mini bands
225 x 2 reps at wide, neutral, close
245 x 2 reps at wide, neutral, close
275 x 2 reps at wide, neutral
295 x 1 rep at neutral, close

Pec Dec
120 x 15
160 x 15
stack x 15

Smith Machine Front Press to forhead
135 x 10
185 x 10
225 x 10
275 x 10

Cable side laterals
40 for 3 sets of 15

Cable rear delts
40 for 3 sets of 15

Behind the neck pulldowns
3 sets of 15

Dips
bw x 15
60 pounds in chains x 15
80 pounds in chains x 12
100 pounds in chains x 10

Machine Curls
40 for 3 sets of 10

Pullovers
60 for 3 sets of 12

Allen Core Wheel
2 passes of 60 feet forwards
1 pass backwards
2 stability holds of 20 seconds w/hands on medicine balls

Pushups out of bands
3 sets of 10

04-01-08

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AM
45 minutes treadmill, 15 minutes eliptical

PM

shoulder stretching
rotator cuff complex
purple band facepulls x 100
purple band pushdowns x 100

Incline
45 x 20
95 x 20
135 x 15
185 x 5
225 x 5
275 x 3
315 x 3
365 x 1
385 x 1
405 x 1
365 x 1

3 board press w/lose shirt (my tight shirt was WAY to small, going to have to order a new one)
315 x 3
365 x 3
405 x 3
455 x 3
495 x 2
545 x 2
585 x 2
615 x 2
405 x 3
365 x 3
365 x 3

Bent Over Pendelay Rows
135 x 10
225 x 8
315 x 6

Superset
shoulder horn 3 sets of 20
hammer curls 3 sets of 15

About this Archive

This page is an archive of entries from April 2008 listed from newest to oldest.

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