ME/BP
warm-up - sled 45x6, mini band rotator, dumbell shoulder stuff, stretching, reverse hyper - 1x20
Bench Press
bar x ?
95x10
135x5
185x5
225x3
275x3
315x2 <------ added 3 board
365x3 <------ add loose Inzer DD
405x3
465x1 <------ drop to 2 board
455x2 <------ drop to 1 board
225x10 beat to hell
Rack Lockouts Pin 12 - 365x5, 405x5, 500x5
Seated Rear Delt - 3x12
upper body feels like shit
At 24 HR Frisco, TX
Elliptical Rider - 15 min
Seated Donkey Calf Raise - 3x10-20
Chest Supported Row - 3,4,5,4 pl x 12,10,6,10
Satan's Wheel - 45x2, 55x1
Shrug Machine - 3x10
warm-up
Sled Dragging - 70x4
GHR - 1x12
GHR Situps - 1x20
Reverse Hyper - 1x10
hip mobility
Sumo Deads - all sets + a measured 120 pounds chain weight at lockout
135x3
225x3
315x3
405x3
455x3 <------------ add belt
500x3 PR <------------ add Metal Pro Squatter
550x1 PR
GHR jacked up 12" - 5 reps w/ light band + 5 reps for 3 sets
Reverse Hypers - 4plx10x2, 6plx10x1
Pulldown Abs - 15x3
Badass workout! Lot's of energy floating around!
warm-up
Sled Dragging - 70x4
dumbell rotators
Blast Strap Pushups - 3x15
DE BP - 185 + 120 lbs chain 8x3
MM 4 Board Press - 365x5, 405x3, 435x3 Did the same thing in May before Seniors. Looking good!
Dumbell Cleans - 25x12x3
Green Band overhead tricep extensions w/Inch Dumbell handle - 100x1
(Ray sucks!)
Pro Style Fat Bar Pulldown - 3x10
Seated Leg Raises - 2 chains 3x15
At World Gym, Pueblo, CO
Elliptical Rider - 15 min
Superset
Dumbell Swings - one arm 65x8x2, two arm 115x10
Standing Calf Raise/Shrug - 5x10-15 (did 2 sets outside dumbell swings)
Adam James Abs - 3x15
Superset
Reverse Cable Side Bends - 3x12
Pullups - 3x5
Behind Back Forearm curls -2x15
Static Holds - 225, 315, 405, 315
I asked a guy I went to high school if he knew Sean Donegan. He said yes and I told him that was me. Getting big is cool.
At Hill's Back and Neck Care Center Pueblo, CO
warm-up
ART Therapy
Chiropractic adjustment
drove the 3 blocks to Major Fitness
8 min Elliptical Rider
Dumbell Rotator
Pulldown Abs
Hip Mobility
Stretching
Speed SQ - (walkout) Olympic bar + 140 lbs chain 315x2x6, 405x1, 495x1 - This was the lift I dumped training w/Monte that killed our SQ Bar. Paybacks are a bitch.
Barbell Row - 225x10, 315x8, 365x8, 315x8
Superset
Leg Press - 3x10-20
Pull Thru - 3x12-15
Superset
Hyperextension - 100x3x12
Pulldown Abs - 3x15
warm-up
Blast Strap Pushups - 3x12
Dumbell Rotators
stretching
Reverse Green Band BP - 135x10, 225x5, 315x3, 365x3, 405x3, 425x3
Incline BP w/Apollon's Axle - 175x5, 215x5, 265x5
Superset
V-Bar Pulldowns - 3x10
1-arm lat row overhead shoulder extension on grappler - 3x10
Rope Pushdowns - 1xfailure
1.5 hour nap, 2 xtra sushi and a bowl of ice cream
warm up
GHR jacked 12" - 1x10
GHR situps - 1x20
Reverse Hyper - 1x20
hip mobility
stretching
Comp Squats -
bar x10
145x5
255x5
345x3
455x2 <-- Add Metal Pro Briefs
545x2 <-- Add Inzer Leviathan straps down
595x1
665x2 <-- Add med knee wrap
800x1 <-- Double rev. blue band box squat/straps up no wraps
545x5 <-- Straps down
45° Hypers w/14" cambered bar - 115x3x10
Rev. Hypers - 180x2x10, 270x10
warm-up
dumbell rotator
shoulder traction
band pushdowns - 2x40
Speed Bench - all sets w/ minis 175x3x8, 225x1, 275x1, 315x1
2 Board Press - 275x5, 315x5, 365x5
Rolling Dumbell Ext - 35x8x7 on 15 sec
Dumbell Side Obliques - 60x12x3
Fat Bar Wide Grip Pulldowns - 3x10
Elliptical Rider - 13 min
Dumbell Swings - 65x8, 80x12
Satan's Wheel - bdy x1, 45x2
Decline Situps on Low Pulley - 3x10-12
Hammer Strenph Grip Work - a lot
warm-up
Sled - 80x8 trips
Mini Band Rotator
Reverse Hypers - 1x20
GHR - 1x10
GHR Situps - 1x20
DE Box Squat w/Buffalo Bar & 140 lbs chain - 295x2x6
Speed Deads on Jump Stretch Platform w/doubled mini's - conv 315x1x5, sumo 315x1
T-Bar Rows on Grappler- 2plx10, 4plx10, 6plx8
Superset
GHR jacked up 12" - 3x8 slower reps
Adam James (sucks) Abs - 3x20
warm-up
Reverse Hyper - 2x10
mini band rotators
band face pulls - 2x50
dumbell shoulder warm up
Comp BP - barx15, 95x5, 135x5, 185x3, 225x3, 275x1, 315x1, add Titan Boss - 405x3 no touch, 460, add Titan F6 double - no touch by 6", add Inzer DD 460 miss groove - 460 x2 board x1 board x touch miss - same set, 225x12
Superset
Dumbell Cleans - 3x12
Pushdowns - 3x15
Today sucked. Triceps fried.
warm-up
sled dragging for 80x6
Reverse Hyper - 90x20
GHR jacked up 8" - 1x10
GHR situps jacked... - 1x20
stretching
Rackable Cambered Bar Medium Stance GM's(walked out of rack) - 65x5, 155x3, 245x3, 335x3, add belt 425x3 PR, 475x3 PR, 485x buried, 485x2 high reps x1 quality rep PR
Front Squats w/SS Bar- 65x10, 155x8, 245x8
Superset
Reverse Hypers - 6plx10x2, 8plx10x1
GHR Sit-ups jacked up 8" - purple band 10x3
Superset
Band Leg Curls - green 20x3, 20x3, 18x3 Punisher style
Seated Calf Raise - 3x20
warm-up
band pushdowns - purple x50
band face pulls - purple x50
dumbell rotators
stretching
DE BP - 175+ minis 8x3
MM 6 Board Press - all sets + minis 315x5, 385x5, 425x4, 455xmiss
Grappler Rows - 3x8-10
Football Bar Overhead Press off pins - 95x10,x10,x20
EZ Bar Curl - 2x10
Elliptical Rider - 12 min
Satan's Wheel - 1 trip, 25x1 trip, 45x1 trip
Hammer Strenph Upper Back - 3x10
Seated Donkey Calf Raise - 5x10-20
Dumbell Shrug - 100x15, 150x12
warm-up
sled 80x6trips
GHR - 1X10
GHR Situps - 1x20
Reverse Hyper - 1x15
Hip Mobility
Stretching
DE Box Squat w/ SS Bar - 335x2x6
Conv Dead - 405x1 off floor, 1 block, 2 block, 3 block, 4 block, floor, no rest between sets
495 off 3 block
545 sumo off 1 block
Bent Over Rows - 245x8, 335x8
Superset
Reverse Hypers 2x12
GHR off 2 boxes - 2x6 slow as I could handle
Elliptical Rider - 13 min
Satan's Wheel - 3 trips
Band GM's - greenx15x3
Icarian Shrug - 4x6-10
warm-up
Mini band pushdowns - 2x50
Mini band upper back - 1x50
Shoulder traction w/mini
Sled - 70x4 trips
Blast Strap Pushups w/feet on bench
Floor Press w/chains (weighed out at 44 on bottom/92 at lockout) - barx15, add chains x10, 135x5, 185x3, 225x3, 275x3, 315x1, 285x2x2 = 5 reps over 90% and the last one about killed me
Tate Presses - 3x15-20
Superset
Dumbell Row - 100x10x3
Mini Band Rear Delt - 3x15
Dumbell Curls on GHR - 3x8
Mini Band Pushdowns - 100 reps (did as many as I could, rested about 10 secs, and started again - FU Ray)
Adam James Abs - 3x15
warm-up
sled dragging 6 trips
GHR - 1x10
Reverse Hyper - 1x15
GHR Situps - 1x15
stretching
hip mobility
Comp Squat - 145x5, 245x5, 335x3, add single Frantz brief 455x3, add Leviathan 545x1, 625x3 joke, 545x3, 505x5
45 Hyper w/Buffalo Bar - barx10, 85x3, 105x10
Reverse Hyper - 3x10
Satan's Wheel - 3 trips
The lawyer showed up, saw 30 upper middle class white people as a possible jury for two gangbangers that committed a robbery with a car chase, and said "We'll pass on the trial and plead no contest."
The judge commended us for showing up and making a difference.
Warm-up
mini band rotator
dumbell rotator
light band pushdown - 2x50
light band facepulls - 2x30
DE BP - 205x3x8
MM 5 Board Press - 365x3, 405x5, 425x3
Rack Lockouts - 495x3x2
Superset
Fat V-Bar Pulldowns - 3x10
Dumbell Lateral Raise - 3x10
Allen's wheel - 3 trips
stretching
hip mobility
Hammer Strenph Upper Back/Lat - 3x10
Superset
Pull Thru - 3x12
Hanging Leg Raises - 3x10
Superset
Rope Curls - 3x10
Icarian Shrug - 3x10
warm-up
sled dragging - 90x6 trips
Reverse Hypers 2x10, GHR - 2x8, GHR situps - 2x15
Stretching
Hip mobility
DE Box Squat w/SS Bar - 315x2x6
Speed Deads on Jump Stretch Platform - all sets w/ mini bands
135x1, 225x1, 315x1x6 conv, 315x1 sumo
Superset
Grappler V-Handle Row - 3x10
Reverse Hypers - 3x10
Rolling Thunder - 115x5, 135x3, 135x1
At 24 Hr. Fagness, Frisco, TX
Elliptical Rider - 13 min
Chest Supported Row - 3 plates x10, 4 plates x 8, 5 plates x6x2, 4 plates x10
Rear Delt Machine - 3x12
Superset
Donkey Calf Raise on Leg Press - 4x20
Pulldown Abs - 4x10-15
Plate Curls - 25x15, 35x10x2
Warm-up
sled dragging - 70x6 trips upper
shoulder traction
band face pulls 2x30
reverse hypers 1x15
GHR situps - 1x15
stretching
3 Board Press - barx10, 95x5, 135x5, 185x3, 225x3, added 3 board 275x5, 315x1, added Scott's double F6 365x3, 405x3, 455x2 off 2 board, back to 3 board 485x3, 500x3 PR
Raw Bench - 225x15
Fat Bar Pushdowns
2x15, 1x20
Landmine 1-Arm Lat Row Shoulder Ext - barx8x3
spinner bike - 15 min. for heart
apple cobbler with Blue Bell ice cream for mono ab
warm up
Reverse Hyper - 1x20
GHR Situps - 1x25
stretching
hip mobility
High Box Sq Manta Ray - bar x10, 145x5, 235x3, 325x3, 375x3, 415x3, 465x1, add belt 505x miss, 525x miss, 505x miss (wrong box so I didn't even try), 505 x 1
GHR - 3x5 done super slow
45 Degree Hyper - 3x8 w/purple band and 12lb. medicine ball
Superset
Double Green Band Pulldown Abs 3x15
Seated Calf Raises 3x15
