warm-up
sled - 90x6
GHR situps - 1x20
45 Hyper - 1x10
Reverse Hyper - 1x20
hip mobility
stretching
SS Bar Low Box close stance
65x5
155x5
245x3
295x3
335x3
385x1
425x1
445x1
14" Cambered Bar GM - 245x5, 335x5x2
GHR - (22 KBx5/ bw x5)x3
Chain Leg Raises - 2 chainsx15x3
warm-up
sled - 70x6
band upper back
band pushdowns
mini band rotators
DE Bench Press (all sets done w/ 80 pounds of chain)
185x3x3
205x3x3
225x3x1
5 Board Press (all sets done w/ 80 pounds of chain)
315x5
365x5
385x5
Superset
Outside Leg KB Front Swings 26x8, 33x8, 44x8
Walker Shrugs 245x10x3
Superset
Outside Leg KB Clean and Press 26x6, 33x6, 44x6
Clays Lats - 3x10
At 24 Hour Fagness, Frisco , TX
Elliptical - 12 min
Decline Situps - 125x8x3
Pull Thru - 2x12
T-bar Row - 3x10
Calf Raise on Leg Press - 3x15
Hammer Curl - 2x8
Curl Machine - 2x10
warm-up - sled 90x6
GHR situps - 1x20,
Reverse Hyper - 2x10
stretching
hip mobility
DE SQ w/14" Cambered Bar
335x7x2
385x1x2
* never done these before and I sucked.
DL off 100lb Plate and Jumpstretch Platform w/doubled minis - 245x2x2, add belt 245x2x2, 295x2x4
Rack Pulls Mid Knee - 535x5x1
GHR - 3x12
Giant Set
Pulldown Abs 50x3x20
Grip Machine 70x3x10
Seated Calves 135x3x20
early PM - 12 min semi recumbant bike
later...
warm-up
dumbell rotators
stretching
band pushdowns
band flys
Floor Press w/El Gordo + 120 lbs chain
75x6
75x6 <--- add chains
165x3
215x3 *
255x3 *
305x1 *
325x 0.97 * Couldn't lock that bitch out.
275x4 *
* super set with Clay's Lats
Incline Dumbell Press - 100x10x3
Lying Dumbell Ext
25x10
30x10
35x10
40x10
45x10
50x10
Dumbell Obliques - 75x10x3
Hex Dumbell Holds -20x failure x2, 25x failure
KB Rear Delt - 22x10x2
warm-up
Reverse Hyper - 2x12
GHR - 1x12
45 Hyper - 1x12
shoulder traction
stretching
hip mobility
SQ -
55x8
145x5
255x3
345x3 <--- add Predator briefs
455x3 <--- add belt
545x1 <--- add Leviathon
615x1
Reverse Band High Box SQ w/blue&green - 735x1 out of grove
SQ - 535x3
GHR wide - bdw x 12, (25x6 + bdw x6) x2
Leg Raises - 2 chainsx15x3
Reverse Hyper - 3pl 2x12
warm-up
sled 70x6
band pushdowns
blast strap pushups - 3x15
Chuck's Lats - 3x12
DE Floor Press 2 board w/ double minis
185x3x2
205x3x2
225x3x4
3 Board Press w/double minibands
275x5
315x5
325x5
Outside leg KB swings
26x8
33x8
44x8
Outside leg KB clean and press
26x6
33x6
44x6
CG Lat Pull - 4x10
Hanging Leg Raise - 3x10
Curls on GHR - 2x12
Conv DL - 589, 611, 633x
warm-up
sled dragging - 70x6
dumbell rotator
various band warmups
BP
bar x10
bar x 3 <---add doubled light band
95x3
135x3
185x3 <--- add 4 board
225x3
275x1
295x1
315x1
435x1 <--- remove bands, add double Rage X, add 3 board
475x1 <--- add 1 board
515x1 <--- no board
455x3 <--- add 1 board
425x5 <--- remove 1 board after first 2 reps
Dumbell BP - 100x20, 100x12
Pro Handle Lat Pulldown - 3x10-15
Kettlebell Rear Delt Raise - 3x10
Fag Curl Bar - 2x10
band shit for shoulders
warm - up
Sled - 90x6
stretching
GHR - 1x10
45 Hyper - bar+ doubled minis 2x10, 95 + doubled minis x6, bar+ doubled minis x10
Kyle Robertson GHR - 20x3x10
Reverse Hyper - 2x12
GHR Situps -average band 3x8
Rolling Thunder - 90x5, 135x3, 155x2
Dumbell Wrist Curls - 3x10-12
At 24 Hour Fagness, Kipling Sport, CO
Today's theme was SFW - Smash Fucking Weights and that I did. Very fun workout.
warm-up
Ellitptical Rider - 12 min\
hip mobility
stretching
Face Pulls
Cable Rotator
Pulldown Abs
DE Box SQ - 315x2, 335x2, 365x2, 385x2, 405x2, 425x2
DE DL - 305x2x2, 365x2x2, 405x2x2
DE BP - 185x3x2, 205x3x2, 225x3x2, 275x1, 315x1, 345x1
Low Pin - 315x3, 365x3
Med Pin - 425x1x2, 315x10
Hammer Strenph Lat Pulldown - 4x10-15
Adam James Abs - 4x12
Dying on stretch pad - 10 min
At Bally's Totally Fucked Up Fitness, New Roc City, NY
Elliptical Rider - 5 min
Dumbell Rotators
Pushdowns - 2x15
V-Handle Pulldown - 3x10
Floor Press - bar x15, 95x10, all sets now thumb out from smooth 135x5, 185x5, 225x3, 275x3, 315x3, 345x1, 365x1 tied CG PR, 385x1 PR, 405x1 PR, 365x2 PR
Superset
Rack Lockout Comp Grip - 315x5, 405x5, 455x5, 505x5
Hammer Strenph Upper Back/Lat - 4x10-12
Superset
Reverse Fly on High Pulley - 3x12
Tate Presses - 3x12-15
Curl Machine - 3x10-12
Cross Country Skier - 7 min
* AND TODAY THE COUNTDOWN TO THE BIGGEST MEET OF MY LIFE BEGINS...
At Bally's Totally Fucked Up Fitness, New Roc City, NY
warm-up
Pulldown Abs - 3x12
Pull Thrus - 2x12
stretching
hip mobility
SQ - bar x10
135x5
225x3
315x3
405x3 <--- add belt
495x3 <--- add Predator briefs
585x1 <--- knee was bothering me so I put on a light wrap for the walk out
520x3
Stiff Leg Deadlifts - 225x10, 315x8, 405x6x2
Pull Thrus - 4x12
Decline Situps - 65x8x2, 85x8x2
Toe Press on random leg machine - 4x20
Elliptical Rider - 12 min
At 24 Hour Fagness, Frisco, TX
warmp-up
Ellipical Rider - 13 min
Chuck's Lats - 2x12
DE BP - 185x3x2, 205x3x2, 225x3x2, 245x1, 275x1, 315x1, 335x1
CG BP - 225x10, 275x10, 315x6
Superset
Calf Raise on Leg Press- 4x12-20
Hammer Strenph Seated Row - 4x10
Curl machine - 2x12
warmp-up
Sled - 90x6
45 Hyper - 1x10
GHR - 1x10
Reverse Hyper - 1x20
GHR Situps - 1x20
hip mobility
stretching
ironmind telegraph
2.5x10xeach finger
5x10xeach finger x2
DE Box Squat w/Buffalo bar +green+purple bands
265x2x2
295x2x2
315x2x2
Speed Pulls off of 100 pound plate
315x1x2
405x1x2
Conv Deadlift
405x1 <--- add Metal Deadlfter straps up
495x1
GHR - ruined pad trying some funky shit - x6
45 Hyper w/SS Bar - 1x12, 115x8x2
Pulldown Abs - 3x15
Obliques - 3x30 sec
warm-up
sled 70x6
band face pulls
band rotator
blast strap pushups - 2x15
3 Board Press w/doubled light bands CG
45x5
135x5
185x3 <-- add 3 board
225x3
255x3
275x2
Comp BP w/ Inzer Rage X
405x3 <-- 3 board
455x3 <-- 1 board
475x2
Fat Bar Pulldowns - 3x12
Kettlebell Lateral Raise - 2x15
