May 2009 Archives

05-17-09

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05-17-09

Rotator Cuff Exercises

Reverse Blue Band Bench Press
45 x 10
95 x 10
135 x 10
185 x 10
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5
455 x 5
505 x 3
545 x 3

4 Board Press
315 x 5
365 x 5
405 x 5
455 x 5

Superset
Pulldown Abs 3 sets of 20
Hammer Curls 3 sets of 15

Superset
Cable Crossovers 3 sets of 20
Rear Delt Raises 3 sets of 15

Allen Core Wheel
3 trips

Rotator Cuff Exercises

05-13-09

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05-13-09

BW: 227!!

Speed Bench
225 x 3 reps at wide, neutral, close
245 x 3 reps at wide, neutral, close
275 x 3 reps at wide, neutral, close

Incline Machine
300 x 15
340 x 15
400(stack) x 15

Cable Crossovers
3 sets of 15

Cable Rear Delts
3 sets of 15

Pullovers
60 for 3 sets of 12

45 minutes eliptical

05-13-09

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05-13-09

BW: 227!!

Speed Bench
225 x 3 reps at wide, neutral, close
245 x 3 reps at wide, neutral, close
275 x 3 reps at wide, neutral, close

Incline Machine
300 x 15
340 x 15
400(stack) x 15

Cable Crossovers
3 sets of 15

Cable Rear Delts
3 sets of 15

Pullovers
60 for 3 sets of 12

45 minutes eliptical

05-12-09

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05-12-09

Squats w/Buffalo Bar to Foam Pads below parallel

235 + 4 chains for 2 sets of 5
235 + 6 chains for 2 sets of 5
235 + 8 chains for 2 sets of 5
235 + 10 chains for 2 sets of 5

Sumo Deadlifts off of Blocks
225 x 5
315 x 5
405 x 5
495 x 5

Bent Over Rows
135 x 10
185 x 10
225 x 10
275 x 10
315 x 10

Reverse Hypers
3 sets of 12

05-10-09

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05-10-09

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 3
405 x 1
435 x 1
475 x 0
475 x 0

3 board press
315 x 5
405 x 5
455 x 5

Close Grip 2 board
315 for 3 sets of 5

Cable Crossovers
3 sets of 20

Dumbell Cleans
25 for 3 sets of 12

05-06-09

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05-06-09

45 minutes treadmill

Speed Bench w/double monster mini's and 130 pounds of chain weight.

135 for 3 reps at wide, neutral, close
135 for 3 reps at wide, neutral, close
185 for 1 rep on a 2 board at wide, neutral, close

High Incline off of pins at chest w/fat bar
135 x 8
185 x 8
225 x 8

Stability ball dumbell presses
60 for 3 sets of 12

Pec Dec
3 sets of 15

Facepulls
3 sets of 15

Pullovers
60 for 3 sets of 12

05-05-09

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05-05-09

Squats w/Buffalo Bar to Foam Pads below parallel

235 + 2 chains for 2 sets of 5
235 + 4 chains for 2 sets of 5
235 + 6 chains for 2 sets of 5
235 + 8 chains for 2 sets of 5

Deadlifts off of platform against green bands
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

Bent Over Rows
135 x 10
185 x 10
225 x 10
275 x 10
315 x 10

Reverse Hypers
3 sets of 12

Lots of volume! I got woken up twice last night from my calves and hammies cramping!!

05-03-09

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Floor Press
45 x 10
95 x 10
135 x 10
185 x 5
225 x 5
315 x 5
365 x 5
405 x 3
435 x 3 PR!!

4 Board Press
315 x 5
405 x 5
455 x 5

Cable Crossovers
3 sets of 15

Cable Rear Delts
3 sets of 15

Dumbell Cleans
3 sets of 12

05-02-09

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Pullups
bw for 3 sets of 10

Bent Over Rows
135 x 10
225 x 10
315 x 10
365 x 10 All of these sets were done with no belt but I used straps on the 365

Chest Supported Rows
2 plates x 10
3 plates x 10
4 plates x 10

V-bar Pulldowns
3 sets of 15

Cable Curls
3 sets of 20

Machine Curls
3 sets of 12

Machine Alternations
3 sets of 12

Donkey Calf Machine
5 sets of 20

04-29-09

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Speed Bench w/double monster mini's and 4 chains
135 for 3 reps at wide, neutral, close
185 for 3 reps at wide, neutral, close
185 for 3 reps at wide, neutral, close

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

Bench Press with weights hanging from green bands
3 sets of 10

PecDec
3 sets of 15

1 arm reverse pec dec
3 sets of 15

seated side raises
25 for 3 sets of 12

pullovers
60 for 3 sets of 12

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This page is an archive of entries from May 2009 listed from newest to oldest.

April 2009 is the previous archive.

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