October 2005 Archives

At Detroit Barbell, Brownstown, MI

warm-up
shoulder traction
band rotators
band pushdowns
face pulls
hip mobility
stretching

CG BP - bar x15, 105x10, 135x5, 185x3, 225x2, 275x1
BP
315x1 <---- 2 board
365x3 no touch <---- no board add Rage X
405x1 <---- 2 board
455x1 <---- 1 board
515x1*
545x1

*Shirt still needs a lot of breaking in to be like the one I used that DB owns, but it will get the job done. What did I say, "It never turns out the way you expect." I couldn't jack it for 515 or 545 but I was able to lock them out with the shirt riding high. Both touched with press command.

Superset
Chest Supported Row - 3x6-10
Rolling Dumbell Ext - 3x10

Face Pulls - 3x15

later - 10 min cardio bike

At Detroit Barbell, Brownstown, MI

warm-up
Reverse Hyper - 1x20
GHR - 1x12
GHR situps - 1x20
hip mobility
stretching

Suspeded 14" Cambered Bar GM waist level - bar x5, 135x5, 225x3, 315x2, add belt 405x1, 495x1 PR most I've ever done on a suspended GM of any kind
Power Squat Machine - 3x10
Decline Situp w/ light band - 4x8-10
Reverse Hyper - 2x12

At Detroit Barbell, Brownstown, MI

warm-up
sled 45x4
dumbell rotators
band pushdowns
face pulls

DE BP - all sets + 2 5/8 chains - 155x1x3, 185x1x6, 205x1x3, 225x1x3 Did singles.
Break in new shirt
315 - Clay says, "That would have touched...a 9 board. I wouldn't put that in your training log."
365x3
405x3
455x3 - last one was about a 2 board away

Superset
Pushdowns - 3x10-12
Incline Rear Delt Raise - 3x10-12
Dumbell Curls - 3x10-12

At 24 Hour Frisco, TX

Elliptical Rider - 15 min
Pull Ups - 2x6
Barbell Row - 225x10, 315x5, 365X5, 275X8
Barbell Shrugs - 315x10, 405x10, 495x10
Superset
Static Barbell Holds - various sets
Donkey Calf Raise - 5x10-15

Hammer Strenph Row - 3x10
Side Obliques on High Pulley - 3x10
Static Pulldown Abs - 3 sets

warm-up
sled 70x6
GHR Situps - 1x20
GHR - 1x12
Reverse Hyper - 1x15
stretching
mobility

DE Box SQ w/blue, green, and purple bands - 165x5x2
DE Dead on Jumpstretch Plarform - sumo 315x1x6 w/ doubled minis
45 Hyper - 3x10-12 w/monster mini & 25lb medicine ball behind head
Reverse Hyper - 1x20
GHR Situps - 3x20 w/green, 2x10 w/green & purple

At Detroit Barbell, Brownstown, MI

warm-up
sled 45x4
dumbell rotators
band pushdowns
face pulls

BP
bar x20
95x10
135x5
185x3
225x3
275x3 <--- add 3 board
275X3 <--- add chains
315x3
365x1
375x1 PR
405x3 <--- drop chains, add 5 board
455x1 PR <--- did this MM style, but never straight
465x1PR*

*Was floundering on all my sets until JJ reminded me about thinking of the lockout from the unrack movement.
Felt like shit both from yesterday and two weeks of bands on speed day.

Dumbell BP - 80x10, 120x6 both sets w/ light band behind back
Supersest
T-Bar Row - 3x8-12
Dip Machine - 3x10

Time to start slowing it down for the big day.

At Detroit Barbell, Brownstown, MI

warm-up
sled dragging - 70x4
GHR - 1x10
GHR Situps - 1x15
hip mobility
stretching

SQ
bar x10
145x5
245x5
335x3
455x1 <--- add Predator briefs
545x1
655x1 high <--- add Leviathan straps loose
725x2 * PR <--- add straps up, wrap

* Kristi said she was ready to call me on the first rep when I came up and I got the up call on the second rep. Went a little closer stance thinking I could get lower but all I ended up doing was sitting on my legs instead of in between them. Made it hard to flare knees. I had the rack set one notch too low for my stance and my belt was too tight. Had to take a half breath and go for it. On the 2nd rep, after I took a breath, it went right out and I couldn't keep a very tight arch. Feeling the training, that's for damn sure. Wasn't very crisp but it was still easy. No signs of ye old sticking point. Infinitely better than my 722 at the State Meet.

Superset
Decline Situps - 4x8 + light band and bench jacked up
GHR - 3x8 + 40lb dumbell, slow reps

Superset
Standing Calf Machine - 2x12
Reverse Hyper - 2x12

At Detroit Barbell, Brownstown, MI

warm-up - band face pulls, dumbell rotator, Parisi warm-up activities

DE BP - 155x3, 175x3x6, 155x3 all sets + minis
BP - 275x14 no rest
Rolling Dumbell Ext + mini behind back - 3x10-12
Rope Pushdown - 3x10
Shoulder Press machine - 3x10
Lionoxes - 3x12

At 24 Hour Frisco, TX

Elliptical Rider - 10 min
Bike - 10 miin
Pull Ups - 3x6
Barbell Row - 225x5, 315x5, 275x8
Hammer Strenph Row - 4x10
Superset
Donkey Calf Raise
Rear Delt Machine

Hammer Curl - 2x10
Gay Curl machine - 3x12

DE Box SQ - 185x2x5
Sumo Deadlift
245x1
445x1
535x1 <--------------- add Phillips canvas
625xmiss <--------------- bar got in front of me, too much brief
625x1 opener

45 Hyper w/SS bar & doubled mini - barx10, 85x8, 105x8x2
Satan's Wheel - 25 steps w/sled 45x3

At Detroit Barbell, Brownstown, MI

warm-up
band pushdowns
band face pulls
sled 45x6
dumbell rotators

BP - barx20, 95x10, 135x8, 185x5, 225x3, 275x3, 315x3
365x3 <------- add 2 board
405x1 PR
455x1 <-------- add double Rage X, no touch
495x1 <-------- add 1 board
525x1 <-------- no board, no touch
550x1 <-------- no board, no touch

About 1 board or less on the last 2. Weight was easy so I may have to up the opener. In retrospect, I never broke my wrists to touch and I may have been able to make something happen.

Dumbell Press - 120x6-8 w/ light band behind back
Giant Set
Tricep Pushdown - 3x15
Chest Supported Row - 4x8-12
Face Pulls - 3x15
Band Rotator - 3x20

At Detroit Barbell, Brownstown, MI

warm-up
band pulldown abs - 1x25
Reverse Hyper - 1x15
GHR - 1x12
hip mobility
stretching

Suspeded 14" Cambered Bar GM waist level - (I started static on the first rep and then just set the bar on the chains for the 2-5th rep) bar x5, 135x5, 225x5, 315x5, 365x5, add belt 405x5
GHR - 2x10 w/25 lb plate, jacked up 8" w/ light band 3x8
Power Squat Machine - 3x10
Decline Situp w/ light band - 4x6

Good one.

At Detroit Barbell, Brownstown, MI

warm-up
sled dragging - 6 trips
band pushdowns
band rotator

DE BP - 175x3x7 + minis
BP - 275x12
Giant Set
Lat Pulldown - 4x10-12
Triceps Pushdown - 4x10 + band behind neck
Rear Delt on Incline - 3x10

At L.A (pronounced El Gay) Fitness Frisco, TX

Recumbent Bike - 12 min
Elliptical Rider - 7 min

Satan's wheel - 3 double trips
Superset
Seated Row Machine - 4x8-12
Seated Calf Machine - 4x8-12

Static Barbell Holds - 3 sets
Barbell Shrugs - 3x10
Pushdown Obliques - 3x12
Curl Machine - 3x10

warm-up
sled 70x6
GHR Situps - 1x20
GHR - 1x12
Reverse Hyper - 1x15
stretching
mobility

DE Box SQ w/2 blue bands per side - 205x5x2
Dead on Jumpstretch Platform - all sets + doubled minis - conv 315x3, sumo 315x1, conv 315x2
45° hypers w/25lbs med. ball behind head - 25x3x12

Pretty taxed from Tuesday.

At Detroit Barbell, Brownstown, MI

warm-up
sled 45x4
band rotators
band pushdowns

Felt like I got hit by a truck from yesterday.

BP
bar x20
95x10
135x10
135x3 <--- add doubled light bands
185x3
225x3
275x3 <--- add 4 Board
285x3
295x1
305x1
325x1 ~ 505 top weight

Dumbell BP - 120x10, add mini behind back 120x8x2
Superset
Shoulder Press Machine - 3x12
Seated Dip - 3x10

Chest Supported Row - 3x10

At Detroit Barbell, Brownstown, MI

warm-up
sled dragging - 70x4
GHR - 1x12
GHR Situps - 1x15
hip mobility
stretching

SQ
bar x10
145x5
235x3
335x3
455x1 <--- add Predator briefs
545x1
645x1 <--- add Leviathan
705x1 <--- add light wrap, straps up
775x1 <--- add tight wrap

4" Cambered Bar GM - 225x10, 315x5x2
Superset
Power Squat Machine - 3x10
Decline Situps - 3x10

At Detroit Barbell, Brownstown, MI

warm-up
sled dragging - 6 trips
band pushdowns
band rotator
dumbell shoulder

DE Floor Press w/boards - 185+80 lbs chain 8x3
BP - 275x10
Rolling Dumbell Ext - 5x8
Seated Row - 4x8-15
Rear Delt Raise - 3x10
Superset
Tri Pushdown + mini - 3x10-12
Barbell Curl - 2x10

At the new 24 Hour Frisco, TX...that is even more gay than the other one. It's actually better than the last one but the fact that I have to upgrade a membership is gay.

Elliptical Rider - 13 min
Pullups - 3x6
Hammer Strenph Grip Machine - 4 sets
Donkey Calf - 4xheavy
Shrugs + Static Holds - 5 sets
Pulldown Abs - 5 sets