At 24 Hour Fagness, Frisco, TX
Elliptical Rider - 15 min
Bent Over Row - 225x10, 315x8, 405x6
Decline Situps - 125x8x3
Donkey Calf Raise - 4x12-20
Scott Bench Dumbell Curl - 2x8
January 2006 Archives
warm-up
sled 90x6
45 Hyper - 1x12
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
Deadlift off 100 lb plate
135x3
225x3
315x3
405x1
495x1 <--- add Metal Deadlifter straps down
545x1
45 degree Hyper - 95 x 8, 135x8x2
High Box Manta Ray Squat - 285x5, 325x5, 375x5
Leg Raise w/ Chains - 3 sets
warmp-up
Sled - 75x4
Chuck's Lats - 3x12
Band Pushdowns - 2x25
stretching
DE BP - 165x3x8 w/ mini bands triangled on EFS bench pins
4 Board Press - left bands on bar - 275x3, 315x3, 365x2.5
Kettle Bell Clean & Press - 36x12x3
Lat Pulldown - 3x15
GHR Curl - 2x10
Elliptical - 12 min
T-Bar Row - 3,4,5 wheels x 12,10,8
Clay's lats - 2x10
Band GM - purple x20x3
Donkey Calf Raise - 3x12
Decline Situps - 100x10, 125x8x2
warmp-up
Sled - 90x6
45 Hyper - 1x10
GHR - 1x10
Reverse Hyper - 1x20
GHR Situps - 1x20
hip mobility
stretching
DE Box SQ w/Buffalo Bar
265+green+purple bandsx4x2
315+green+purple bandsx4x2
45 Hyper w/SS Bar - 4x12
GHR wide stande - (36 lb KB x6, put down 4 more reps) x3
Reverse Hyper - 2x12
Chain Leg Raises - 3x12
Marital problems Wednesday so I moved the workout. Shoot me.
At 24 Hour Fagness, Murray, UT
warmup
Elliptical Rider - 12 min
Chuck's Lats - 2x15
Pushdowns - 2x15
Dumbell Press - 80x10, 100x20, 125x10x2
Incline Close Grip - 135x5, 225x5x2, 245x8
Clay's Lats - 3x10
Seated Lat Row - 2x10
Dumbell Lateral Raise - 3x10-12
Random Calf Machine - 4x15
At 24 Hour Fagness, Murray, UT
warm-up
Elliptical - 10 min
Face Pulls - 2x15
Chucks Lats - 2x15
Pull Thrus - 2x12
stretching
hip mobility
Squat
bar x5
135x5
225x5
315x3
405x3 <----- add belt
495x1 <----- add Inzer Hardcore straps down
585x1 <----- straps up
605x1 <----- add light wrap
500x6 <----- straps up, drop wrap
The weights were easy but the fucking commercial gym bar ate shit at 585. Wanted to go to 675 but it was too much for what I had available. I used two sets of clips trying to keep the weight on the bar because it was bouncing so bad. Walking out sucked too because the weights were hitting the rack. What a nightmare. I could've easily done between 10 and 15 reps with the 500. So much for single ply equipment sucking.
Close Stance GM - 225x5, 315x5, 365x5
Pull Thrus - 4x12
Side Abs Pushdown on High Pulley - 4x10
Calf Machine - 4x20
Decline Situp - 45x8x3
At 24 Hour Fagness, Frisco, TX
warm-up
Chucks Lat's
band rotators
stretching
DE Floor Press 3 Board - all sets + double looped doubled monster mini - 165x3, 185x3x2, 205x3x2, 225x3x2, 245x3
5 Board press - 405x3, 425x3, 445x2
T-bar Row - 3pl x12, 4plx10, 5pl x8x2
Clay's Lats - 3x10
Standing Calf - 4x10-12
Dumbell Clean - 3x10
Scott Bench Curl - 2x15
warm-up
sled 90x6
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
hip mobility
stretching
DE Box SQ w/buffalo bar - 245+green+purple bandsx4x2, 295+green+purple bandsx4x2
DL off 100lb plate
135x5
225x3
315x3
405x1
455x3 <--- add belt
495x1
Super Set
GHR - 3x10
Chain Leg Raises - 40x3x15
Super Set
Pulldowns abs 50x20x3
Grip machine 45x2x10, 70x1x10
At 24 Hour Fagness, Murray, UT
Elliptical Rider - 12 min
Face Pulls- 2x15
Chuck's Lats - 2x15
stretching
Foam Roller Pad Press - barx15, 95x10, 135x5, 185x5, 225x3, 275x3, add pad 315x3, 365x3, 385x1 PR, 405x1 PR, 425x1 (spotter touched bar near lockout so do it again), 425x1 PR, 405x2.5 PR
Tried some rack pressing but my tris were cooked and the lift off was almost impossible. Wasn't sure what to do next so I looked for the biggest set of cans in the joint and they were right next to the decline bench. (0)(0)
Decline Dumbell Press - 100x10, 125x8x2
Hammer Strenph Seated Row - 4x10 loaded
Superset
Pulldown Abs - 3x12
Reverse Fly on Incline Bench - 3x8-12
Seated Dumbell Curl - 2x10
Kept hearing Vin in the back of mind saying "Smash Fuckin' Weights" and I went balistic. Great workout.
At 24 Hour Fagness, Murray, UT
Elliptical Rider - 10 min
Pulldown Abs - 2x15
hip mobility
stretching
GM - barx10, 135x5, 185x5, 225x3, 275x3, 315x3, 365x3, 405x3, add belt 455x3, 505x5 PR
Rack Pull at sticking point - 315x5, 405x5, 495x5
Hip/Ham Ext - 3x10
Decline Stiups - 45x8
Dumbell Side Bends - 100x8, 125x8x2
Calf Machine - 5x10-15
warm-up
Sled 45x6
Dumbell Rotators
Band Pushdowns
DE Floor Press - 185x3x2, 205x3x2, 225x3x2, 245x3x2
Fat Bar Lat Pulldown - 4x15
Dumbell Press - 100x10 w/lpurple band, 100x7x2 w/green band
Kettle Bell Clean & Press - 33x10x3
At 24 Hour Fagness, Frisco, TX
Elliptical Rider - 15 min
T-bar Row - 4x6-12
Shrug Machine - 3x10
Donkey Calf Raise - 3x12
Scott Bench Dumbell Curl - 3x8-10
warmp-up
Sled - 90x6
GHR - 1x10
Reverse Hyper - 1x20
GHR Situps - 1x20
hip mobility
stretching
DE Box SQ w/buffalo bar (120lbs of chain and purple band)
335x7x2
385x1x2
DE DL
245x1
335x2x1
425x2x1
515x2x1
T-Bar Rows
180x10
270x10
315x8
Super Set
GHR - 3x12
Chain Leg Raises - 40x3x15
warm-up
Sled - 90x4
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x20
Iron Mind Telegraph - 5x10, 7.5x10
hip mobility
stretching
DE Box Squat w/ Buffalo bar, purple band and 120 pounds of chain
335x2x7
385x2
Conv Deads (man I need a lot of work)
335x1x2
425x1x2
515x miss
515x1
513x1
T-Bar rows
4plx10
6plx10
7plx8
GHR - (purple x6, bwtx4) x2, bwt x12
Chain Leg Raises 2chx15x3
At 24 Hour Fagness, Trolley Lanes, Utah
I figured out why this gym is so much more gay than the other commercial gyms. It's the gay gym! Took me a while to put it together but with all the lesbian couples running around and the guys teaching aerobics lisping to the point of spitting, I figured it out.
warm-up
Elliptical 7 min
Chuck's Lats
rotator
stretching
Carpet Muncher Press w/sweatshirt CG - bar x10, 135x5x2, 185x3, 225x3, 275x3, 315x3, 365x3
Low Pin Presses (started from rack) - 315x5, 365x3, 405x3
Hammer Strenph Lat Pulldown - 4x8-12
Clay's Lats - 3x12
Superset
Cable Rotators - 3x12/12
Triceps Pushdown - 3x12
Hammer Curls - 2x10
Elliptical Rider - 10 min
At 24 Hour Fagness, Trolley something, Utah
By far the most "commercial" crowd of all time. I had to slap myself twice to snap out of singing Secret by Orchestral Manuvers in the Dark (OMD). It's even more gay that I know that song and the band. May have to cut my hair off again and get more ink. Definitely get more ink.
warm-up
Elliptical 5 min
hip mobility
stretching
45 Hyper x20
Decline Situps x20
Parallel Box Squat medium stance - bar x10, 135x3, 225x3, 315x3, 365x3, 405x3, 455x3, add belt 495x1, 545x1 raw PR, 585x miss, 495x3 raw PR
Rounded Back GM - 225x5, 275x5, 315x5
Pull Thrus - 3x12
Side Abs on High Pulley - 3x10
Calf Raise on Leg Press - 10x10 ea side
Elliptical Rider - 10 min
