Warm-up
Blast Strap Pushups - 2x15
shoulder traction
stretching
monster mini band pushdowns 1x40
purple band face pulls 2x40
DE Bench - 235x3x8
MM 5 Board Press - w/minis - 315x5, 405x1.5
MM 6 Board Press - w/minis - 405x5
MM 5 Board Press - w/minis - 385x5
Seated Incline Band Pushdowns w/Inch Dumbell Handle - 3x25
Dumbell Cleans - 25x10x3 Rows
Fat Bar Pulldowns to Belly - 3x10
warm-up
GHR situps - 2x12
Reverse Hyper - 2x10
hip mobility
stretching
DE Box squats w/ SS Bar - 295x2x6
Conv Dead off blocks(no rest between blocks)
1 block,405x1
2 block,405x1
3 block,405x1
4 block,405x1
45 degree hypers w/ SS Bar - 100x8x3
GHR Situps - 2x15 + green band
warm-up
reverse hyper
shoulder traction with mini
band pushdowns - 2x30
Chuck's Lats - 2x12
CG Reverse Blue Band Bench Press w/90lb Fat Bar - 270x5,320x5, 360x3, 410x3, 450x1, 470x1, 270x20
Felt like ass.
Fat Handle Pushdown - 3x15
Incline Dumbell Shoulder Press - 85x12, 100x9
Fat Pro Bar Pulldowns - 4x10
At 24 Hr Frisco
Elliptical Rider - 10 min
Seated Donkey Calf Raise - 3x20
Decline Abs on Low Pulley - 3x8-10
Face Pulls - 3x20
Warm-up
Sled Dragging 70x8
Reverse Hyper - 1x10
GHR Situps - 1x12
hip mobility
sretching
Comp Squat - 145x8, 235x5, 315x3 added Frantz double poly briefs, 415x2, 505x1, 585x1, 525x3, 485x5
705 overload for 10 sec
Glute ham raises w/back jacked up 12" - 2x10
Reverse Hypers - 2x10 strict
warm-up
sled dragging - 45x8
shoulder traction
purple band Pushdown - 2x40
purple band Face Pulls - 2x40
DE BP - 175 + 120lbs chain 8x3
MM 3 Board Press - 315x5, 365x3, 405x3
ran over to 24 HR and met the wife
Lat Pulldown - 3x12
Rear Delt Machine - 3x12
Hammer Curls - 2x10
Calves on Leg Press - 5x15-20
warm-up
GHR situps - 2x10
GHR - 2x8
hip mobility
stretching
DE Box Squat - 145 + blue, green, purple bands 5x2
Reverse Blue Band Deadlift Conv - 425x1, 515x1, 585x1, 645x2
Supersetted
Barbell Shrugs 315x15, 405x15
Bent over rows 225x8, 315x8
Giantsetted
Reverse Hypers - 2x10
45 Degree hypers - 25lb medicine ball 2x10
GHR Situps 2x10 + green bands
Static Barbell Hold - 315 hook grip for 48 seconds
At 24 HR Frisco Frisco, TX
warm-up
Elliptical Rider - 5 min
dumbell rotators
CG Pulldowns - 2x12
Floor press - bar x10, 95x5, 135x3, 185x3, 225x3, 275x3, 315 x3, 355x3 tied PR but very hard
5 Board Press - all sets + mini bands 275x5, 315x3, 365x3, 385x3 PR
Hammer Strenph Upper Back/Lat - 3x10
Seated Row Machine - 2x15
Side Lateral Machine - 3x10
Elliptical Rider - 10 min
At Albany Strength, Albany, NY
warm-up
GHR - 2x10
Pulldown Abs - 2x20
shoulder traction
hip mobility
Free Squats - all sets + 160lbs chain 405x5, 425x5, 425x2 RAW (don't forget to capitalize for all the gear Nazi's) These kicked my ass bad.
Reverse Hyper - 3x10
Superset
Pull Thru - 3x12
Ab Wheel - 3x15
Continuing my floundering. Forgot I trained bench on Thursday until about halfway thru my speed sets.
warm-up
Blast Strap Pushups - 3x12
Band Pushowns - 2x50
Should Traction w/mini
Dumbell Rotators
DE BP - 175x8x3 + 100 lbs chain
Inlcline Dumbell Press - 2x15
Went over to 24 w/ Scott
Hammer Strenph Low Row - 4x8-12
CG Seated Row - 2 sets *This machine had the pulley at a high angle. It ruled.
Icarian Rear Delt - 3x12
Calf Raise on Leg Press - 4x20
Hanging Leg Raise - 3x8-10
Pulldown Abs - 2x20
EZ Bar Preacher Curl - 3x10
Warm-up
GHR - 1x10
GHR Situps - 2x15
Chuck's Lats - 2x20
DE Box Squat - all sets + 160 lbs chain 305x2x2, 375x2x2, 415x3x2, 455x1 and dumped the bar on the 2nd attempt. Ruined our Frantz Excalibur Squat Bar.
Beating myself up - all afternoon
Sled - 45x6 trips
Chuck's Lats - 2x15
Dumbell Rotator
Light Band Pushdowns - 1x50
3 Board Press CG - barx15, 95x10, 135x3, 185x3, 225x3, add boards 275x3, 315x3, 365x3, 385x1, 425x1 PR
Rack Lockouts Pin 10 - 405x5, 455x5, 525x4
Grappler T-bar narrow handle - 3x15,12,10
Fat Bar Revolving Pro-Style (that's what EFS calls it) Pull Down - 2x15,x8
Dumbell Press - 65x12, 40x25
Light Band Pushdowns - 1x50
Sled - 70x6
Hip Mobility
Stretching
DL w/120lbs chains - 135x5, 225x3 add chains 225x3, 315x3, 405x3, 455x1, 525x.5, 525x .5 This was so weak. I forgot what weights we used last time and my back was pulling on one side - probably from pulling a PR Friday and travelling back from CO in the morning. One day I'll learn.
Rev. Hypers - 3x12
GHR - 1x15, 2x10 + green band
Obliqes with handle plate - 3 min switching sides every 15 sec.
At Major Fitness, Pueblo, CO
warm-up
Elliptical Rider - 7 min
dumbell rotators
shoulder traction
DE BP - 165x3x8 + mini bands
CG 3 Board Press + minis - 225x5, 275x5, 315x4 PR
Incline Dumbell Press - 85x12x2
Triceps Pushdown - 2x20
Wide Grip Pulldown - 3x10-12
Seated Row Machine - 2x12
Incline Dumbell Curls - 2x10
First at Hill's Back and Neck Care Center, Pueblo, CO
Reverse Hyper - 1x20
Electrostim on shoulder - 12 minutes
Drove 2 minutes to Major Fitness, Pueblo, CO
warm-up
hip mobility, stretching
DE Box Squat - 315 + 130lbs chain
Sumo Dead - 315x1, 405x1, 495x1, 585x1 PR with no meet gear.
Pull Thru - 3x12
Pull Down Abs - 5x20
Hub - static holds while spinning during last 2 exercises rest breaks
Shoulder not feeling too bad. Was killing me yesterday. Don't squat with commercial bars!!!
At Major Fitness, Pueblo, CO
warm-up
Elliptical rider - 10 minutes
Shoulder Traction on High Pulley
Pushdowns - 1x40
Face Pulls - 1x25
Reverse Band Press - bar x 5, add bands 135x3x2, 225x3, 275x3, 315x3, 365x3, 405x3, 455x1, 475x1, 500x1 big time PR
Rolling Dumbell Ext on Decline - 7x8 15 sec rest
T-Bar Row - 1 plate x5, 2 plates x5, 3 plates x5, 4 plates x5x2, 4 plates x10
Seated Row - 2x10
Face Pulls w/Rope - 3x15 *This lit up my delts by grabbing the rope in different spots about every 5 reps
At Major Fitness, Pueblo, CO
warm-up
Pull Thrus - 2x10
Pull Down Abs - 2x10
hip mobility, stretching
High Box Ghetto Manta Ray CS - barx10, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3, add belt 455x1, 495x1, 535x1 close stance PR, down set 425x6
GM's - 225x5, 315x5, 335x5
Giant Set
Pull Thrus - 4x12
Pull Down Abs - 4x12-15
Calf Raise on Leg Press - 4x10
Wrist/Grip Strongman Lever - 4x10
Seated Dumbell Shrug - 2x15
Gazelle - 10 minutes
At Major Fitness, Pueblo, CO
warm-up
sled dragging - 1 cinder block x 4 long trips
dumbell rotators
shoulder traction
DE BP - 165x3x8 + mini bands, 245x1, 295x1
MM 3 Board Press - 315x5, 365x5, 385x3, 405x2 PR
Triceps Pushdown - 2x20
Dumbell Rows - 110x10, 130x6, 130x6, 110x10
Seated Row Machine - 3x12
Front Barbell Raise - 55x10x3
Scott Bench Curls - 3x8-12
At Major Fitness, Pueblo, CO
warm-up
hip mobility, stretching
DE Box Squat - 295 + 130lbs chain
DE Deads Conv - 315x2, 365x1, add belt 365x1, 405x2
Stiff Leg Deads - 225x10, 315x8, 405x6
Spread Eagle Situps - 100x8x3
