June 2008 Archives

06-30-08

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AM
1 hour eliptical

PM

reverse hypers 3 sets of 15

decline sit ups 3 sets of 10

pulldown abs 3 sets of 20

cable side bends 3 sets of 20

chain leg raises 3 sets of 20

chest supported rows
1 plate x 10
2 plate x 10
3 plate x 10
4 plate x 8, 3 plate x 8, 2 plate x 8, 1 plate x 8

wide grip pulldowns 3 sets of 12

30 minutes treadmill

06-29-08

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Pulldown Abs
3 sets of 20

Platform Deadlifts Against Green Bands
225 x 2
315 x 2
405 for 3 sets of 2

Prowler
5 trips w/90 pounds

Rack Pulls
405 x 2
495 x 2
585 x 2

2 inch dumbell holds
3 sets of 20 seconds

06-28-08

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Speed Bench (each set done with doubled monster mini bands)
185 x 1 rep at wide, neutral, close
225 x 1 rep at wide, neutral, close
245 x 1 rep at wide, neutral, close

4 board lockouts w/shirt
405 x 3
455 x 3
495 x 3
545 x 3
585 x 3
635 x 3

Seated Dumbell Cleans
25's for 3 sets of 12

Reverse Pec Dec
3 sets of 15

Pullovers
60 for 3 sets of 12

06-26-08

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AM
45 minutes eliptical

PM

Reverse hypers
3 sets of 15

Superset
Pulldowns 3 sets of 12
stability ball crunches 3 sets of 25

Superset
bent over rear laterals 5 sets of 10
shruggs 5 sets of 10

Superset
standing preacher curls 5 sets of 15
seated band lat rows 5 sets of 15

Superset
v-bar pulldowns 3 sets of 12
hammer curls 3 sets of 15

concentration curls
3 sets of 12

45 minutes treadmill

06-25-08

| 1 Comment

AM
1 hour eliptical

PM

rotator cuff complex

Close Grip 2 Board Press
45 x 10
95 x 10
135 x 10
185 x 5
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
425 x 1 PR!!
455 x 1 PR!!
475 x 1 PR!!
425 x 5 PR!!

Military Press
135 x 5
185 x 5
225 x 5
135 x 10

Seated Side Laterals
25's for 3 sets of 12

Pushdowns w/monster mini around shoulders
3 sets of 15

Cable Crossovers
3 sets of 15

06-22-08

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Superset
pulldown abs 3 sets of 20
pullthroughs 3 sets of 12
hyperextensions 3 sets of 15

Squats to foam pads w/very loose briefs
55 x 10
145 x 5
235 x 5
325 x 2
415 x 2
595 x 1

Reverse Band Squats to foam pads (used blue and green bands)
415 x 1
595 x 1
685 x 1

T-Bar Rows
4 plates x 10
5 plates x 10
6 plates x 10

Reverse Hypers
4 plates for 3 sets of 12

Allen core wheel
1 trip of 60 feet
2 sets of 30 second holds with hands on medicine balls

06-21-08

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rotator cuff complex

Stability Ball Dumbell Press
60's for 3 sets of 20

Incline Fly's
3 sets of 15

Dumbell Cleans
3 sets of 12

Kelso Shruggs
3 sets of 15

Seated Rope Rows
3 sets of 15

Superset
Overhead Rope Extensions 3 sets of 20
Cable Curls 3 sets of 15

Dumbell Pullovers
3 sets of 12

1 hour of Yoga and stretching

06-19-08

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AM
45 minutes eliptical

PM

Reverse Hypers
4 plates for 3 sets of 15

T-Bar Row
4 sets of 12

Reverse Grip Pulldowns
3 sets of 12

Behind The Neck Pulldowns
3 sets of 12

Reverse Grip Curls
3 sets of 15

Concentration Curls
3 sets of 12

Grip Work

45 mintes eliptical

06-18-08

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AM
1 hour eliptical

PM

rotator cuff complex

Floor Press
45 x 10
95 x 10
135 x 10
185 x 5
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
455 x 1 tied pr
425 x 2

Smith Machine High Incline
185 x 8
225 x 8
275 x 8

Smith Machine, 3 board, close grip bench press(each set done with doubled purple bands)
135 x 20
185 x 20
225 x 35

Cable Crossovers
3 sets of 15

Chest Supported Row
2 plates x 8
3 plates x 8
4 plates x 2 sets of 8

06-15-08

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Superset
pulldown abs 3 sets of 20
pullthrough's 3 sets of 12
hyperextensions 3 sets of 15

Suspended Chain Safety Squat Bar Goodmornings
65 x 3
115 x 3
155 x 3
245 x 3
335 x 3
425 x 2
515 x 2
605 x 2

Conventional deadlifts with regular bar
225 x 3
315 x 3
405 x 3
495 x 3
545 x 3

Bent over two arm dumbell rows
70's x 8
110's x 8
130's x 8

Seated rope sled pull
3 sets of 60 feet with 2 plates

Rickshaw shruggs
225 x 3 sets of 12

Allen Core Wheel
2 sets of 60 feet with bodyweight
1 set of 60 feet with 45 on back

awesome workout!!

06-14-08

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AM
1 hour 15 minutes eliptical

PM

rotator cuff complex

Speed Bench/each set done with 120 pounds of chain
225 x 1 rep at wide, neutral, close
255 x 1 rep at wide, neutral, close
285 x 1 rep at wide, neutral, close

3 board competition grip
315 x 3
365 x 3
405 x 3
455 x 3
495 x 3

PecDec
3 sets of 15

Dumbell cleans
3 sets of 12

Cable rear delts
3 sets of 15

v-bar pulldowns
3 sets of 12

hammer curls
3 sets of 12

pullovers
3 sets of 12

06-11-08

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rotator cuff complex

Incline
45 x 20
95 x 15
135 x 10
185 x 5
225 x 5
275 x 3
315 x 1
365 x 1
385 x 1
405 x 1 PR!!
365 x 1

Cable Crossovers
3 sets of 20

Shoulder Press Machine
150 x 12
180 x 12
stack x 12

Superset
Rope Pushdowns 3 sets of 20
Hammer Curls 3 sets of 20

V-bar Pulldowns
3 sets of 12

06-08-08

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Superset
Pulldown abs 3 sets of 20
Pullthroughs 3 sets of 20
Hyperextensions 3 sets of 20

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

Reverse Grip Pendelay Rows w/ez curl bar
215 x 8
165 x 8
305 x 8
355 x 8

Seated Rope Sled Pull
2 plates x 1 trip of 60 feet
3 plates x 1 trip of 60 feet
4 plates x 1 trip of 60 feet

Rickshaw Shrugger Shruggs
4 plates x 10
6 plates x 10
8 plates x 10
8 plates + 2 quarters x 10

Pinch Grip Plate Holds
2 25's for 3 sets of failure

06-07-08

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AM
1 hour eliptical

PM
Speed Bench (each set was done with 80 pounds of chain)

225 x 1 rep at wide, neutral, close
245 x 1 rep at wide, neutral, close
275 x 1 rep at wide, neutral, close

4 board with competition grip
315 x 3
365 x 3
405 x 3
455 x 3
495 x 3

Pec Dec
3 sets of 15

Pulldowns
3 sets of 12

Dumbell Cleans
3 sets of 12

Superset
tricep machine 3 sets of 15
bicep machine 3 sets of 15

Pullovers
60 for 3 sets of 12

About this Archive

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

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