warm up
Sled Dragging - 90x6
GHR - 1x10
streching
Pin 2 Pulls - 135x2, 245x2, 335x2, 385x2, 425x2, 475x2, add belt 515x2, 565x1 PR, 605x miss The bar is fat, bent, and I am too much of a pussy to hold onto 605 without straps. Setting them up got me out of position.
14" Cambered Bar GM - 185x5, 275 2x5
45 Hyper - doubled monster mini 3x12 concentrating on glutes
Reverse Hyper - 200x25
Ab Wheel - 4x12
Sled Dragging - 45x8
Blast Strap Pushups w/ feet on boxes - 3x10
hip mobility
stretching
DE BP (all sets w/ chains) - 185 +80lbs chain 8x3, 275x1, 315x1*
Triceps are still fucked.
Low Pin Press ( about 2 in off chest) feet up - 225 2x8, 255x8
Ran over to 24 HR to meet my Biotch
Icarian Seated Row - 4x8-12
Hammer Strenph Upper Back/Lat - 2x12
Icarian Rear Delt - 3x12
warm up
sled dragging 70x8 trips
GHR - 2X10
GHR Situps - 2x15
hip mobility
streching
DE Box Squat - 12.5, SS Bar - 205(225) + doubled monster minis + 50 lbs chain 8x2
Fast as I've ever been. Ready to start the road to 365K.
Arched Back GM's - 315x5, 405x5, 495x5
GHR - light band x10, x10 drop band +5, x6 drop band +10
Rev. Hyper - 290 2x12
Leg Raise/Rev Situp on bench - 3x10
warm up
sled dragging - 70x8
Face Pulls - 2x20
stretching
CGBP - barx15, 95x5, 135x3, 185x3, 225x3, 275x3, 315x1, 355x2*
Comp Bench Inzer DD - 435x2 (dumped 3rd back), 455x1 (didn't count as Scott touched the bar on one side)
*Should have known something was wrong here. My first rep was easy and the 2nd one felt like mud. I have overtrained my triceps. That drop set on Sunday killed 'em. I just didn't have anything when I put the shirt on.
Dumbell Rows - 115 4x10
Lionox - 25 2x10
Got the hell out of the gym before I did something else to overtrain.
Met Scott and my Biotch at 24 Hour Frisco, TX
Elliptical Rider - 15 minutes
Hip Adduction Machine 3x10
Seated DB Shrugs - 3x10
Band Pushdown - 3x couple short of failure
Seated Calf Raise 3x15
Pull down abs/obliques - 3x15
Reverse Side Bend on High Pulley 3x15
Warm Up
Sled dragging - 70X6
Hip Mobility
GHR - 2X10
Face Pulls - 2x20
Conv Deadlift of 2 block - 135x5, 185x3, 245x3, add chains 245x2, 295x2, 335x2, 385x2, 425x1, add belt 475x1, 515x miss, drop to 1 block 515x1
GHR w/light band - 4x10
Rev. Hyper - 290+ligh band 3x10
Leg Raise Station - 3x10
Reverse Side Bends - blue band 2x12
Sled Dragging - 45x6 trips
Blast Strap Pushups - 3x10 w/ mini around back
DE BP - 185 + 80lbs chain 8x3
Drop Set
6 Board Press - 455x2
5 Board Press - 405x3
4 Board Press - 365x2, 315x5
*Done as one giant set. This sucked. I was a lot weaker than I expected and it brought out my weakpoint. We hadn't noticed me having a problem locking out on boards before.
6 Board Press - 425x4
Low Pulley Row - 5x12
Rear Delt/rotator - 4x12-20
One arm Kettlebell swing w/dumbell - 35x10, 55x10x2
Pulldown Abs - 4x12
Stretching
warm up
sled dragging 70x10 trips
streching
DE Box Squat - 12.5, SS Bar - 245(265) + doubled monster minis + 50 lbs chain 8x2
Pin 3 Pulls Sumo - put light band thru belt - 245x3, 335x3, 425x3, 515x3, 515x5
45° Hypers w/4" cambered bar - 45x10, 95x3x10
Leg Raise/Rev Situp on bench - 3x10
Felt like I did something today.
Elliptical Rider - 15 minutes
Superset
Band GMs - avg 3x15
Band Pushdowns - avg 3x20
Pulldown Abs - 3x15
Shrug Machine - 3x10
Calf Raise on Leg Press - 5x12
REALLY GLAD TO BE BACK IN THE GYM
Warm Up
Tire dragging - 6 trips
Sled dragging - 45 x 4 trips
Blast Strap Pushups - 3 sets of 10
Shoulder rotations
3 Board Press - barx10, 95x5, 135x5, 185x3, 225x3, add boards 275x3, 315x3, 365x2, 385x1
I couldn't hold my mouth closed or put pressure on my jaws because of the surgery so stopped here.
SSB JM Press - all sets w/ mini behind back - 135x8, 185x8, 225x8, 275x4
Pullups - 4x8
Lionox - 30 3x8 These suck if you haven't tried them yet. Thanks Travis Mash & Co.
Gay Dumbell Concentration Curls - 3x12
Had 3 teeth pulled. Doc says no workout for 1 week.
warm up
Reverse Hyper - 2x10
GHR - 2x8
GHR Situps - 2x12
streching
DE Box Squat - dropped height to 12.5, SS Bar - 225 + doubled monster minis + 50 lbs chain 8x2
Pin 3 pulls - quadrupled minis 225x2, 315x2, 405x2x2
Ballistic GHR - 25 4x8
Reverse Hyper - 290 + light band 3x10
GHR Situps - avg band 3x10
warm up - sled 45 lbs 8 trips upper
blast strap pushups - 4x10
mini band rotators
Cambered bar 3 board - barx?, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 345x2
Blue band pushdowns w/inch dumbell - 4x12
drove over to 24 HR
Chest Supported Row - 4x10
Rear Delt Machine - 3x15
Seated Donkey Calf - 4x12-15
Elliptical Rider - 15 minutes
Pulldown Abs - 3x12
Stretching
BP - 485, 507x, 507x
Second time in Titan Boss shirt. No excuse for lockout problem the last inch.
DL - 606, 644x, 644x
Haven't been able to get thru a below knee sticking point in the past. That's going away which is good. Pulled thru it only to find out I couldn't lockout these weights.
Very disappointed. I'm just glad I learned this stuff now before April and the big one in June. These weaknesses are easily trainable.
at 24 HR Frisco
Elliptical Rider - 15 minutes
Seated Donkey Calf - 5x10-20
Pulldown Abs - 2x15
