At Albany Strength, Albany, NY
warm up -
face pulls - 2x15
pulldown abs - 2x15
stretching
dumbell rotators
CG BP -
barx20
95x5
135x5
135x3 - add 120 lbs chains
185x3
225x3
275x3
315x1
335x1 PR
345xmiss
315x2
Rolling Dumbell Ext - 3x10 heavy
Chest Supported Row - 5x10
Rope Pushdown - 3x10
Dumbell Curl on Scott Bench - 2x10
Warm Ups
light stretching
sled - 6 trips
band pressdowns - 100 reps w/ purple band
band curls - 100 reps w/ purple band
telegraph machine - 10 reps per finger 2.5lbs
SS Bar Low Box Squat 10" Box
65 x 3
115 x 3
155 x 3
205 x 3
245 x 3
295 x 3
add belt
335 x 3
385 x 1
425 x 1 PR
475 x miss
445 x 1
45 Hypers wide stance w/ 4" cambered bar - 3 sets of 12 w/ 45lbs
Sit Ups on GHR - green band x12, x12, x12
Seated Calr Raise - 2 plates x15, x15, x15
warm-up
sled 70x6
dumbell rotator
band face pulls
stretching
ironmind telegraph each fingerx10x2
Blast strap pushups
10x1
12x1
15x1
Speed Bench on floor with 1-board
185x3x3
225x3x3
275x3x3
Bench Press all sets done w/120 pounds of chain
275x9 -- full range
365x4, x5, x3 -- 5 board
Kettlebell overhead press - 25x12x3
Fat V-bar pulldowns - 4x15x3
Hex dumbell holds- 20x60 sec
Obliques - 45x30x3
warm up - 90x4
GHR Situps - 1x20
GHR - 1x10
Reverse Hyper - 1x15
stretching
hip mobility
DE Box SQ w/Buffalo Bar - 355x8x2
Rack Pulls
445x5
535x5
Sherriff Ray informed me that my height was too low so I moved up above knee.
625x5 BIG PR
Power Shrug Bar Shrugs - 3x10 heavy
GHR - 3x15
GHR Situps - 3x10 green + purple
warm-up
sled - 70x6
band rotators, face pulls, pushdowns
stretching
3 Board Press + monster minis
barx20
95x10
95x5 <----add bands
135x3
185x3
225x5 <------add 3 board
275x3
315x1
345x1
Shirt work w/ Karin's Xtreme Gen II
405x3 - no touch
455x3 - no touch
Great shirt but sleeves are too loose.
Incline Fat Bar Press - 170x5, 260x5, 310x3
Superset
Pushdowns w/fat bar 60x20x3
1-arm dumbell rows 100x10x3
warm-up
sled 90x6
reverse hyper - 1x20
GHR situps - 1x20
stretching
mobility
ironmind telegraph each fingerx10x3
Reverse Band Deadlift Green - 225x5, 315x5, 405x3, 495x1, 545x1 no belt PR, add belt 605x1, 635x1 PR with this setup
Zercher Squats - 125x5, 215x5, 265x5
45 Hypers- 3x10 purple
GHR Situps - 3x10 green
warm-up
sled - 45x6
band stuff
sholder traction
DE BP - 185 + 120 lbs chain 8x3
Football Bar half Press - 225x10, add 3 Board 275x8, 365xmiss, 295x7
Kettlebell side/rear lateral - 2x12/12
Pops was in town so I left to drink beer.
At 24 Hour Fagness, Frisco, TX
Elliptical Rider - 15 min
Pull Ups - 3x6
Hammer Strenph Row - 3x10
Standing Calf Raise/Shrug - 3x12
Standing Obliqe - 3x10
warm-up
sled 90x4 trips
hip mobility
stretching
Reverse Hyper - 1x15
GHR Situps - 1x20
DE Box Squat - Buffalo Bar 335x2x8
Rack Pulls Pin 2 - 245x5, 335x5, 445x5
T-bar Rows - 3x6-10
Reverse Hypers - heavy 3x8-10
Grip machine - 2 sets
GHR Situps - green 3x10
At Detroit Barbell, Romulus, MI
warm up
dumbell rotators
band stuff
Floor Press w/ the FATTEST BAR I've ever seen - barx10x2, 95x5, 135x5, 185x5, 225x3, 275x3
225x3x4 DE sets <--- add 2 board
275x3
315x1
345x1
365x1
385xmiss
385x1
Bar weights 55 so it's really 395 and a big fat PR
MM 5 Board - 405x3, 425x2, 405x3, 365x5x2
I was smoked after the floor press.
Superset
Chest Supported Row - 4x8-12
Seated Dumbell Lateral - 3x10
At Detroit Barbell, Romulus, MI
warm-up
rainin' out of it's freakin' mind so no draggin'
45 Hyper - 1x15
Decline Situps - 1x15
hip mobility
light stretching
Cambered Bar GM - barx5x2, 95x5, 135x5, 185x5, 225x5, 315x5, add belt 365x5
High Box Manta Ray SQ - 225x5, 275x5, 315x5
GHR jacked up -2x8 + mini, add cramp, drop band 1x10
Decline Situp - 45x10x3
Good one. Was walking funny after.
At Detroit Barbell, Romulus, MI
DB has better music mixes than BA.
warm-up
sled 45x6
pushdowns - 2x12
stretching
DE BP - 155x3x2, 175x3x6 all sets + 80 lbs chain
245x10 + ch
pushdowns - 3x12
lat pulldown - 4x10
dumbell curl on GHR - 2x10
Today sucked.
warm-up
sled 90x4 trips
hip mobility
stretching
Reverse Hyper - 1x10
GHR Situps - 1x20
DE Box Squat - 235x2x3, 285x2x2, 325x2x3,
Rack Pulls Pin 2 - 245x5, 445x5, 535x5
Revese Hypers - 3x10
GHR Situps - green band 3x10
Back to the lab...
At 24 Hour Fagness, Frisco, TX
Elliptical Rdier - 15 min
CG BP - barx20, 135x5, 185x5, 225x5, 275x3, 315x5, 345x1, 365x1
Clean & Push Press - 135x5, 185x5, 205x5, 225x5
Rolling Dumbell Ext - 3x10
Hammer Strenph Row - 3x10
Superset
Donkey Calf Raise - 4x8-20
Pulldown Abs - 3x10
