warm-up
sled - 90x4
GHR - 1x15
GHR Situps - 1x20
stretching
hip mobility
Ironmind Telegraph - 5x10x2x each finger
Chain Suspended SS Bar GM - 65x3, 155x3, 245x3, 295x3, 335x3, add belt 385x3, 425x1 PR at this height, 475x miss x2
Zercher Squats - 125x5, 215x5, 325x5
Superset
GHR - bw x 10x3
Situps on GHR - light band x10x3
Iron Mind Grip Machine - 70x5x3
Pinch plate holds - 25'sx1
At 24 HR Fagness, Littleton, CO
warm-up
Elliptical Rider - 15 min
dumbell rotators
DE BP - 185x3x2, 205x3x2, 225x3x2, 245x1, 275x1, 315x1
Pin Press - 315x3, 365x3, 405x3, 425x3 PR at this height
Hammer Strenph Seated Row Machine - 4x10
Rear Delt Machine - 3x15
Seated Calf - 4x12
Standing Calf/Shrug - 3x10
At Major Fitness, Pueblo, CO
warm-up
Ellitptical Rider - 5 min
stretching
hip mobility
Chuck's Lats - 3x12
DE Box SQ - 315x2x2, 335x2x2, 355x2x1, 385x2x1, 405x2x2 RAW
Rack Pulls mid shin - 315x3, 405x3, 495x3, 585x3 PR hooked up to 495
Decline Situp - 45x10x3
At Major Fitness, Pueblo, CO
Treadmill - 7 min
Elliptical Rider - 7 min
some gay gazelle type thing - 7 min
Elliptical Rider - 5 min
Chuck's Lats - 3x12
Dumbell Rows - 110x10, 120x8, 130x8
Dumbell Cleans - 3x12
Hammer Curls - 2x8
Rolling Thunder - 4 x static holds
At Major Fitness, Pueblo, CO
warm-up
Seated Row Machine - 3x10
stretching
Dumbell Rotators
Dumbell Ext
Reverse Blue Band BP - 225x5, 275x5, 315x3, 365x3, 405x3, 455x1, 495x1 PR, 505 miss, 455x3 PR
I set up the bands 4 pins lower than last time I was here when I hit 500. They were off the bar at lockout. My timing was off on the 495 and 505. I wasn't thinking lockout on the descent. I had it down on the 455x3 which was easy.
3 Board Press CG - 345x5, 365x4, 375x4 PR
Pushdown - 3x12
Out of time. Will do accessory work tomorrow.
At Major Fitness, Pueblo, CO
warm-up
Elliptical Rider - 5 min
hip mobility
streching
Back Raise - 2x10
Pulldown Abs - 3x15
Low Box Squat w/ 14" Cambered Bar med stance -
barx10
95x5
135x3
185x3
225x3
275x3
315x3
365x3 <--- add belt, starting to get the hang of it
405x1
455x1
495x1
505x1
Never done these before so everything was a PR.
GM - 225x5, 275x5, 315x5
Lat Pulldown - 3x10
Pull Down Abs - 3x12
Pull Thrus - 3x12
Elliptical Rider - 10 min
Ironmind Telegraph - 7.5x2x10 ea. finger
Blast Strap Pushups - 2x15
Band Face Pulls
Dumbell Rotators
Shoulder Traction
DE BP w/doubled minis -185x6x3, 205x2x3
BP - 315x11
MM 5 Board Press - 405x5, 425x5, 455x5 PR
Shoulder Pin Presses w/football bar - 135x10, 185x8
CG Lat Pulldown - 3x10
At 24 Hour Fagness, Frisco, TX
Elliptical Rider - 15 minutes
Satan's Wheel - body weight x1, 45x1, 90x1, static 135x45 sec
Band GM's - green 3x15
Donkey Calf Raise - 3x12
Obliques on high pulley - 3x10
Saw some gym fags were getting so into dumbell curls that I had to stop and watch. Then I went and asked them if they were serious. Another jackoff ended up squatting 405 for a 3 inch range of motion and acted like the man. I'm not kidding at all. It was the highest nosebleed squat I've ever seen. My wife even got a BA.
warm-up
Sled - 90x4
Ironmind Telegraph - 5 2x10 ea. finger
stretching
hip mobility
Reverse Hyper - 1x20
GHR - 1x12
GHR Situps - 1x20
DE Box SQ w/SSB - 355x8x3 (belt only) - felt like ass*
DE DL - 325x5x1 on Jumpstrech Platform - felt worse than ass*
Bent Over Row - 225x10, 315x8, 405x5
Wide stance 1-arm KB snatches - 25x3x8
Sumo stance double KB snatches - 25x3x8
*workout prefaced by 15 hours of travel and 2 hours of sleep
At Albany Strength, Albany, NY
warm-up
Parisi stuff
Chuck's Lats - 3x15
Pushdowns - 3x20
Dumbell Rotators
Floor Press w/ Fat Bar
barx20
95x5
95x5 <--- add 120 chains over sleeves
135x5
185x3
225x3
275x3 PR
295x1 PR
315x1 PR
285x2 PR
Incline Press w/Fat Bar - 135x10, 185x10, 225x8
Seated Cable Row - 4x10
Pushdowns - 3x10
Curls w/Fat Bar - 2x10
Standing Calf Raise/Shrug - 4x10
Dumbell Side Bends - 3x10
At Albany Strength, Albany, NY
warm-up
Reverse Hyper - 2x15
Face Pulls - 3x20
Pulldown Abs - 3x15
Hip Mobility
Stretching
Conv Deadlift with IPF Bar - 135x5, 225x5, 315x3, 405x1 add belt, 495x1, 545x1 PR and yes I am officially gay after this performance.
Back was LIT from Friday. Something has to work or kill me.
Front Squats ATG - 135x10, 225x5, 225x5 Tried a Stingray for the the first 2 sets. Thing sucks.
Reverse Hyper - 3x10
Dumbell Obliques - 3x10
Pulldown Abs - 3x10
Standing Calf - 3x10
Pinch grip w/ 2 25's - 4x failure
Treadmill - 5 min Back was so lit that I couldn't walk.
Bike - 10 min
At 24 Hour Fagness, Frisco, TX
warm-up
Elliptical Rider - 10 min
Face Pulls - 3x15
Rope Pushdown - 3x20
Dumbell Rotator
DE Floor Press
185x3x2 <---add 3 Board
205x3x2
225x3x2
275x3x2
315x12
Decline Dumbell Ext w/purple - 45x15, 55x12, 65x10, 75x8x2
Superset
Hammer Strenph Seated Row - 3pl x12, 4pl x10, 5pl x8x2, 4pl x10
Donkey Calf - 5x12-20
Superset
Rear Delt Machine - 3x15
Scott Curl Machine - 5x12 <--- got carried away with a gym fag pump
Elliptical Rider - 10 min
Did one more set of the Curl Machine then went and tanned. I might be gay.
warm-up
sled 90x6
VWGHR - 1x15
Ironmind Telegraph - 5x3x10 ea. finger
Reverse Hyper - 1x15
Stretching
Hip Mobility
DE Box SQ w/SSB - 335x8x3 (belt only)
Rack Pulls Pin 4 - 245x5, 445x5, 535x5
T-Bar Rows - 135x10, 225x10, 270x20 so suck it Ray ;-)
VWGHR - 3x10-12 use light band until failure +5
Superset
Pulldown abs 70x3x20
Grip machine 70x3x10
Ray got tired of my pussy hurting and let me know how he felt about it tonight.
warm up
face pulls - 3x15
dumbell rotators
stretching
3 Board Press
bar x20
95x10
135x5
185x3
225x3 <---- add boards
275x3
315x3
365x3
405x1
415x1
425x1
435x1 missed on 2nd PR
Did these high on the board on was WAY stronger than whatever I've done in the past. Lots of quality pressing over 90%. Noticed I'm stronger on CG stuff so I'm moving my grip out to comp.
Superset
DB Bench Press Palms In - 130x6, 130x8, 140x8 Never used dumbells this heavy before.
Chest Supported Row - 5x6-12
Superset
Small V-Bar Pulldown - 2x10
Pushdown - 2x15
EZ Bar Curl - 3x10
warm-up
treadmill - 10 min
Chuck's Lats - 3x15
Hyperextension - 1x20
Pulldown Abs - 2x12
hip mobility
stretching
14" Cambered Bar GM - bar x10
95x5
135x5
225x5
315x5
405x5 <--- about 30 sec rest and
405x5 <---add belt
High Box Manta Ray - 275x5, 315x5, 365x5
Reverse Hyper - 3x12
Decline Situps - 45x10x3
Walked into some bullshit fitness place and the guy looks at me and waves me in. I recognized him as an Asian dude I saw repping 315 last year at Golds. Started to explain that I wasn't a member and he says " Fuck it. Just go. Just go man!" Cool. Then I saw the competition benches I'd be training on with real Ivanko power bars. Cooler. Then I saw the fat broads on the treadmill. Coolest. J/K/C
warm-up
15 min Elliptical Rider
Face Pulls
Dumbell Rotator
Tricep Pushdown
DE BP - 155x3, 175x3, 185x3x2, 205x3x2, 225x3x2
Rep set - 300x12
Incline CG BP - 225x10x2, 275x8
Hammer Strenph Lat Pulldown - 4x10
Hammer Strenph Lat/Upper Back - 2x12
Superset
Hammer Strenph Shurg - 3x10
Tri Pushdown - 3x15
Superset
Hammer Strenph Calf - 3x20
Pulldown Abs - 3x20
warm-up
sled - 90x6
stretching
hip mobility
GHR - 1x12
45 Hyper - 1x12
DE Box SQ Buffalo Bar - 385 8x3
Speed Dead - 315 6x1
Stiff Legged Dead on Block - 135x10, 225x10x2
VWGHR - 3x10 w/kettle bell
Grip Machine - 45x10x3
VWGHR - 30# vest x10, 75# vest 2x8
