MON SEP 27 - ME SQ/DL
Warm up - sled dragging 8 trips, Box jumps 3x5
High Box(18")SQ Manta Ray - 135x3, 225x3, 315x1, 405x3, 455x1, 505x1 PR, 525x 1 PR
Pin 1 Pulls (pin 1) - 335x1, 425x1, 515x3x1
Rev. Hypers - 3x10
Pull Down Abs - 3x12-15
September 2004 Archives
SUN SEP 26 - DE BP
Warm up - sled dragging
Chuck's Lats
DE BP - 175x8x3 + 60 lbs chain
MM 5 Board Press - 365x5, 405x3, 435x3 PR
MM 4 Board Press - 435x1.5
Chest Supported DB Rows - 4x12
Lat Pulldowns - 4x12
Rotator work
SAT SEP 25 - XTRA
Wife's Birfday Pimp Slap - a lot
Elliptical Rider - 12 min
Superset
Band GM - 3x15 avg band
Pulldown Abs - 3x10 heavy
Calf Raise on Leg Press - 3x20
Reverse grip EZ Bar curl - 3x10
Dumbell holds - 110x30-40 sec x 3
FRI SEP 24 - DE SQ
warm up- hip mobility
sled dragging 8 trips
Mikesell pull thru - 2x12 lt band
DE Box Squat w/SS Bar - 315 (335) 8x2
Bottom-End Squat - 345 2x5
Deadlift (new Texas deadlift bar - Yeehaw!) - conv w/ Metal Deadlifter 245x1, 335x1, 445x1, straps up 495x3, 495x1
GHR - 3x10 (6 w/avg band then drop band)
Pull Down Abs - 3x12
WED SEP 22 - ME BP
Warmup - sled dragging 6 trips
Chuck Lats - 2x15
shoulder traction
Close Grip BP - up to 225x3, 275x3, 340x3 PR
Shirt work - 405x3, 435x3 PR smoke 'em if you got 'em
Overhead Cable Tricep Ext. - 3x10
Low Pulley Rows - 3x10
Lat Pulldown - 2x10
Lateral Raise w/mini - 3x15-20
MON SEP 20 - ME SQ/DL
warm up - sled dragging - 8 trips
Chuck Lats - 2x15
light stretching
Small Cambered Bar GM - barx5, 95x5, 135x3...up to 365x3 add belt 415 x3 easy PR
Legs felt like shit warming up. We were supposed to do High Box Manta Ray but I needed a break from squatting. Turned out to be a good choice.
Reverse Hyper - 4x8-12
GHR - 4x6-8 used different settings/weights/bands
SS Bar GPP - Put 20 lbs on the SS Bar and went for a walk. Wasn't bad but it lit me up after.
GHR Situps - 2x10 w/25 plate
SUN SEP 19 - DE BP
warm up - various dumbell & band movements
Face Pulls - 2x12
DE BP - 165 + minis 5x3, 175 + minis 3x3
Rack Lockout - 335 + minis 1x5, 385 + minis 1x5, 425 + minis 1x3
Hauled ass over to 24 Hr Frisco
Incline Dumbell Press - 80 1x15, 85 1x15
Giant set
Rolling Dumbell Ext 3x10
T-bar Row - 4x6-12
Rear Delt Machine - 3x12
SAT SEP 18 - XTRA
At 24 Hr Frisco
Seated Donkey Raise - 4x10-20
Hip Mobility
Static Stretching
FRI SEP 17 - DE SQ/DL
Sled Dragging - 8 trips
Sit Ups on GHR - 2x15
Chuck Lat's - 2x15
Free Squat 75% - 145x5, 235x5, 305x3, add belt 385x3, add briefs 455x1, 555x3
Video showed great depth - too deep on the last one and I lost my arch. I'm not having a coronary anymore about depth in gear but the leg openings are killing my quads. It feels like my legs are going to break.
Speed Deadlift - conv 405x1 off floor, x1 off 1 block, x1 off 2 blocks, x1 off 3 blocks, x1 off 4 blocks, 2x1 off floor
GHR - 3x10 light band
Reverse Hyper - 2x12
Side Bends - 3x10 heavy band
THUR SEP 16 - XTRA
Seated Calf - 4x15
Low Pulley Abs on Stability Ball - 3x10 heavy
Pull Thrus - 3x15
underhand/overhand barbell hold for time - 215x2, 315x1, 225x1
Reverse Grip triceps pushdown - 3x20
7 weeks 'till Elite. It's been 5 and half years of busting my ass. I've paid my dues. Have you?
WED SEP 15 - ME BP
Warmup - mow backyard
Tri Pushdown - 2x15
Shoulder traction
Face Pulls - 2x15
Floor Press close girp - up to 275x3, 315x1, 345x3 PR, 345x3 better than first
Decline BP close grip - 225x8, 275x6, 315x6
Giant Set
Blast Strap Lats - 3x10
threw in some Pull Ups
Rope Pushdown - 3x10
Low Pulley Lateral Raise - 3x10
Concentration Curl - 2x12
MON SEP 13 - ME SQ/DL
repetion day
Icarian Squat Machine - blue bands x10, 180+blue bands x10, 360+blue bands x8, 540+blue bands x10
Stiff Legged Deadlifts - 315x10, 405x6
Weighted Hanging Leg Raise - 3 sets
Pull Down Obliques - 2x12
Face Pulls - 2x12
SUN SEP 12 - DE BP
warm up - sled dragging 8 trips
stretching
Easy pushups on Blast straps - 2x20
Chuck Lats 2x12
dumbell rotator
DE BP - 165 + minis 6x3, 205x3, 245x1
4 Board w/ SS Bar - 225 + minis x5, 275 + minis x5, 345 + minis x3 PR
Various Lat Pulldowns - 4x10-12
Dumbell Clean - 3x10
Mini Band Rear Delt - 2x20
SAT SEP 11 - XTRA
Wore US flag Chuck's to represent at 24 HR Frisco.
Hammer Strenph Upper Back/Lat - 5x6-12
Donkey Calf Machine - 4x10-20
Superset
Band GMs - 3x15 green band
Pulldown Abs - 3x12
45 degree hyper - 2x8 green band
Inch Dumbell - bunch of sets working up to 115 singles
FRI SEP 10 - DE SQ
warm up - plant shrubs
sled dragging - 6 trips
GHR situps - 2x20
Chuck Lats - 2x15
DE Box Squat - 355 + 100 lbs chain 8x2
Bottom-End Squat - 325 2x5
Deadlift conventional - 440x3
Took way too long because of people doing their own stuff. This is going to stop. It's my gym and I can't get a proper workout in. Can't wait for the new facility.
WED SEP 8 - ME BP
Warmup - Sled dragging 6 trips
Easy pushups on Blast straps - 2x20
Lat work - 2x15
3 Board Press - up to 225x3, 275x3, 315x3, 365x1, 415x miss
add shirt - 445x1, 2 Board Press 475x1
MON SEP 6 - ME SQ/DL
Warm Up - sled dragging 8 trips, Pulldown Abs 2x20, lower body stretching
Low Box (8") SS Bar Close Stance - bar 2x3, 95x5, 135x5, 185x5, 225x5, 275x1, 325x6 PR no belt
puked from the effort
Pin 4 Pulls - 445x1 sumo, 445x1 conv, 535x1 sumo, 535x1 conv, add belt 625x1 sumo
GHR - 3x8 + light band
Reverse Hyper - 3x10
Hanging Leg Raises - 3x10
SUN SEP 5 - DE BP
warm up - stretching, face pulls 2x20
DE BP - straight weight 185 2x3, 205 2x3, 225 2x3, 185 2x3
MM Style 5 Board - 315x5, 365x5, 425x3 PR
4 Board - 315x10
Hammer Low Row - 5x8-12
Icarian Lateral Raise Machine - 3x10-12
Lat/Upper Back w/rope - 3x12
Dumbell Preacher Curls - 2x8
Handled Plate Curls/Holds - 1 big set
SAT SEP 4TH - XTRA
Blast Strap Pushups - 3x20
Reverse Hyper - 3x10 heavy
GHR Situps - 3x12 + green band
FRI SEP 3 - DE SQ
warm up - sled dragging 6 trips
GHR Situps - 2x15
Lat/Upper Back - 2x12
Free Squat 70% - 135x5, 185x3, 255x3, 345x3, add belt & Metal briefs 455x1, 520x3
Felt really slow but the video showed me otherwise. Would like to be more crisp.
Speed Deadlift - conv 385x1, 385x1 off 1 block, 385x1 off 2 blocks, 385x1 off 3 blocks, 385x1 off 4 blocks, sumo 385 2x1 off floor
GHR - 3x10 top setting
WED SEP 1 - ME BP
warm up - sled dragging 8 trips
everyone's favorite - mow backyard briskly
shoulder traction
3 man deadlift - 500 lbs when Mike's shirt blew
Reverse Blue Band BP - 185x3, 245x3, 295x3, 335x3, 385x3, 425x1, 465x1 PR, 475x1 PR*
Phil finally owned up to his Elite status and went before me in the rotation. The result? 2 PR's.
* I did 475 before but we had the bands outside the plates. Way easier.
Tri Ext to face - 135 3x8
Overhead Tri Ext w/ Blue Band & Inch Dumbell handle - 3x15
One Arm T-bar Row - 4x10
One Arm Grappler Press - 3x10
