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!!
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
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
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
04-14-08
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!!
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
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
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!!
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
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
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
