warm-up
sled 70x6
GHR Situps - 1x20
GHR - 1x12
Reverse Hyper - 1x15
stretching
mobility
DE Box SQ w/blue, green, and purple bands - 195x5x2
45° hypers w/25lbs med. ball behind head - 25x3x12
GHR - 3x12
Satan's Wheel - 3 trips w/sled + 45
September 2005 Archives
At Detroit Barbell, Brownstown, MI
warm-up - sled 45x6
dumbell rotator
band pushdowns
stretching
mobility
Comp BP - bar x15
95x10
135x10
185x6
225x3
295x3
335x3
405x1 <--- off 3 Boards add beater 52 Rage X
455x2 <--- off 2 boards
515x1 <--- off 1 board PR
545x1 <--- touch PR
575x0 couldn't lock out,
585x0 <--- jacked shirt Was there but didn't think I was touching and was as far as I could go without rolling it. I thought I was about 3" and they said about 1/8". I know I could've pressed this based on how the shirt locked up. First experience in a shirt that fits.
515x1 <--- touch unjacked shirt
I thought I was having trouble touching but the feedback from JJ was that they were touching easy. I have A LOT to learn about shirted benching. I learned more in this session than the entire MM seminar.
Dumbell Presses - 100x12, add monster mini behind back 100x10, add light band 100x4.5 - almost lost my head on this one. These rule.
Chest Supported Row - 2 pl x15, 3 pl x10, 4 pl x8,x8, 3pl x10
Mini Band Rear Delts - 2x15
Shoulder Press Machine - 2x15
Best Bench workout in my history
At Detroit Barbell, Detroit, MI
warm-up
sled dragging 70x4
GHR - 1x15
Pulldown Abs - avg band x20
hip mobility
Didn't really stretch which turned into a mistake.
Sumo DL w/80 lbs chain - 135x5x2, add chains x3, 225x3, 315x3, 405x2, add belt 455x2, 495x1, 545x1 Bar got out in front of me but I still made it. Needed to stretch more. Then JJ Thomas walks in and remarks that I'm pulling with a bench bar. It had no knurling in the center so I just grabbed it. Did seem a little narrow! My PR is this with 120 lbs chain on the DL bar and full gear so I was really happy to do this with belt only.
Sumo Deads off blocks - 405x1, 500x5, 605x1
Power Squat Machine - 3x10
Decline Sit Ups - light band 4x8
The people at DB are the coolest of all the gyms I've been to.
At Lifetime Fitness Novi, MI
Two Powerhouse gyms were closed so I had to fag off.
warm-up
7 in Elliptical
stretching
dumbell rotators
$25.00 FOR A DAY PASS Ridiculous!!!
DE BP - 155x3, 175x3, 185x3, 195x3, 215x3, 225x3
Ultra Wide - 275x8
Weighted Dip Machine - 3 pl x12, 4 pl x12x2, 5 pl x12, 4 pl x12
Rolling Dumbell Ext w/bands - 55x12x2, 65x10, 75x10
Seated Row Machine - 2 pl x12, 3 pl x 12, 4 pl x10, 3 pl x12, 2 pl x15
Lateral Raise Machine - 2x12
Cable Rotator - 4x12
Bicep Machine - 4x10
When I realized I was curling on a machine at Lifetime, I slapped myself and left without dignity.
Me and Peterbilt
warm-up
sled dragging - 70x4
GHR - 1x12
Reverse Hyper - 1x12
GHR Situps - 1x15
hip mobility
stretching
DE Box SQ w/blue, green, and purple bands - 175x5x2
Conv DL - 405x1x5 off 1,2,3,4, no boards on 15 sec
45 Hyper - purple 3x10
Satan's Wheel - sled 25x2
Destroyed. Highest volume squat day was Tuesday and I could still feel it. Didn't affect speed on SQ's but it did on DL's.
At Detroit Barbell, Detroit, MI
warm-up
sled 45x6
band pushdowns
band face pulls
stretching
mobility
Floor Press - bar x10, 95x6, 135x6, 185x3, 225x3, 275x3, 315x3, add big ass chain (draped over sleeves) x1, add chain x1, add chain x1
JJ said I took about 5 secs to lower the last one and was putting all the weight on my pressing muscles. He said I need to use mh lats more. Clay had been talking to me about some stuff with the floor press and boards. He went on about pulling the elbows into the lats and bringin it down fast while staying tight in the back.
add 3 board x1 - smoked it, checked depth and triceps were flat with elbows about 1/2" above the ground. The boards keep your elbows from slamming the floor and causing you to dump it.
335 + 3 chains/side x1
345 + 3 chains/side x1 PR - smoked it
MM 5 Board - 365x5, took some new techniques and put them to use, 425x3, 455x3 PR and a joke
Giant Set
Chest Supported Row - 4x6-10
Machine Shoulder Press - 3x15
Machine Tricep Pushdown - 3x10
First good bench workout I've had in weeks. The stuff I learned tonight will also keep my pecs from feeling like a train wreck.
At Detroit Barbell, Brownstown, MI
warmup - Sled - 70x6
Reverse Hyper - 1x15
GHR Situps - 1x20
hip mobility
stretching
Comp SQ
55x10
145x3
235x3
335x3
415x3 <-- add Metal Briefs
505x1
605x1 <-- add Levaithan
655x1 (high) <-- add loose wraps and straps up
725x1 <-- add good wrap
665x2 Waited to be called up and then continued down.
605x3 Waited to be called up and then continued down.
Fixed depth problems. Craig (1000+) Gallo helped me make a small form adjustment. He said when the suit comes on to just drop it while pushing the knees out. I was still pushing back while in the hole and this was stopping me from getting down.
45° Hypers w/straight bar - 115x8, 115x10x2
Superset
Reverse Hypers - 3x10
GHR Situps - 25x10x3
At Powerhouse Gym, Farmington Hills, MI
warm up
Elliptical Rider - 15 min
Dumbell Rotator
Stretching
DE BP - 185x3x2, 205x3x2, 225x3x2
Superset
Low Pin Press - 275x5, 315x5, 405x2, 365x3
Random Rowing Apparatus - 4x10-12
Rear Delt Machine - 3x15
Superset
Weighted Leg Raise Machine - 3x6-10
Ab Wheel that had resistance - 3x5 at super slow speed
warm-up
sled dragging - 70x4
GHR - 1x10
Reverse Hyper - 2x10
GHR Situps - 1x20
hip mobility
stretching
DE Box SQ w/blue, green, and purple bands - 155x5x2
DE DL on Jump Stretch platform w/doubled mini bands - 315x3x1 sumo, 315x3x1 conv
Rev. Hypers - 3x12
warm-up
sled 45 x 4 trips
band face pulls
band pushdowns
dumbell rotator
BP
95x5
135x5
185x3
225x3
275x2
315x3
405x5 <-- 3 boards/add comp Inzer DD
465x3 <-- 2 boards
495x miss <-- no boards
455 + 45 lbs chain x2 <-- 2 boards
fat v-bar pulldowns - 3x12
pressdowns - 3x12
warm up - sled 70x6
GHR Situps - 1x20
Reverse Hyper - 1x15
GHR - 1x10
hip mobility
stretching
High Box (17") Manta Ray - 55x5, 145x5, 235x3, 325x3, 415x3, 455x1, 505x1, 555x0, 535x0, 475x3 PR
45° hypers w/power bar - 45x12, 95x12, 135x12
Giant Set
GHR w/back raised 12" - 2x12
rev. hypers - 2x12
Seated calf raise 115x3x20
Chain leg raises 2 chains - 3x15
DE BP - 185x8x3 + 90lbs chain
4 board press w/fat bar - 275x3, 315x3, 315x5 all sets + 90lbs chain
Standing DB Shoulder Press - 60x15x3
Pro Style Fat Bar Pulldowns - 3x12
Allen Core Wheel w/sled - 25lbs x 3 75' trips
warm-up
sled - 70x6
GHR - 1x12
Reverse Hyper - 1x15
hip mobility
stretching
DE Box SQ w/SSB - 335x6x3
Rack Pull Pin 4 Sumo
335x3
425x3
515x3
605x3
655x3
Superset
GHR w/back raised 12" - 3x10
seated calf raise - 3x20
GHR situps w/back raised 12" & light band - 3x10
Went home and slept.
warmup - Sled - 70x6
Reverse Hyper - 1x15
GHR 1x10
GHR Situps - 1x20
hip mobility
stretching
Comp SQ
55x10
145x5
235x3
345x3
455x2 <-- add Metal Briefs
545x1 <-- add Levaithan
595x1
690x2 <-- add wraps and straps up
835x1 <-- Double rev. blue band box squat/straps up and wraps
625x2 <-- straps up
555x3
45° Hypers w/14" cambered bar - 65x10, 115x10, 135x10
Terrorized 24 HR Frisco w/Monte, Scott, Ed, and Diesel
various dumbell warm-up
DE BP - 185x3x2, 205x3x2, 225x3x2, 245x3x2
Dumbell Floor Press - 100x15, 105x15
CG 3 Board w/ minis - 225x3, 275x3, 315x3
Did some pullin', curlin' and flyin'. Don't remember exactly.
warm up - sled 70x4
GHR 1x12
GHR Situps - 1x20
Reverse Hyper - 2x10
hip mobility
stretching
DE Box Squat w/Buffalo Bar and 160 pounds of chain
335x2x6
Speed Deads on Jump Stretch Platform - all sets w/ mini bands
315x1x6 conv
Superset
V-handle Rows - 3x8-12
45 Hypers - light band 3x8
Spread Eagle Sit-ups - 100x10x3
Rolling Thunder 115x2x3
